Jailhouse Strong: Tactical Shield Training by benShea Adam & Bryant Josh
Author:benShea, Adam & Bryant, Josh [benShea, Adam]
Language: eng
Format: epub
Publisher: Back Arms Publications
Published: 2019-10-14T16:00:00+00:00
Figure 14. JJ Horne getting ready to pick up a frame carry
(Farmer’s Walk variation).
Figure 15. JJ Horne charges ahead, as coach Josh
Bryant yells encouragement.
Training Tips
For the competitive strongman, the farmer’s walk may be the ultimate grip test. But for trap development, we can make it even more effective! This is done by wearing straps, thus assuring that grip never limits trap development. You are going to perform farmer’s walks with as much weight as possible for 30 seconds straight, covering as much distance as possible at a brisk pace. Keep in mind that total time is more important than total distance.
The farmer’s walk will be performed as part of a superset with Hise shrugs; the superset will be performed three times. Start off as heavy as possible and reduce weight as needed, resting three minutes between supersets. The goal is to not exceed a 10 percent reduction in weight between supersets. So, for example, if you are performing farmer’s walks with 200 pounds in one set, your goal in the subsequent set would be 180 pounds or more. A lot of weight and a lot of time under tension are going to equal a lot of trap growth.
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