Training for Highland Games

Let me first start off by saying that this has been a great year for me athletically.  Why you ask?  Not only did I win my class in the Highland Games on 3 occasions but my men’s league hockey team won a championship in the summer season.  Now, that may sound cool and everything but let’s first consider that I’ve never won anything in my life.  And I mean ever.  So many teams of various sports with great potential but yet so many tournaments, playoffs and state championships lost with no titles won.  Let us also consider that I am a Boston sports fan so that only since this century began have I been living vicariously through the Pats, Celts, Sox, Bruins and Boston College hockey.  Although I have learned over the years that it’s really about the journey, or, “It’s the road, not the inn”,  and I firmly believe that to be true, it still feels good to win damn it.

While I am still relatively new to the sport of Scottish Highland Games, the following is the training that I used this year in preparation for the Games.  Is it the best program?  That is certainly debatable.  But it did allow me to recover, stay healthy and perform at a high level.  As I continue to compete I will no doubt make the appropriate changes that I see necessary.  You will notice that there is no training listed for July and August.  This is because during that time my training was less specific.  It allowed me to have some fun, and take a bit of a mental break but still train hard with more variety.  Perhaps more important, during the months listed, I had to strip down the training to the bare essentials, much like I believe an athlete should do while “in season”.  The specific practice and skill development must take some precedence over simply weight training.  I can say with certainty that actually practicing the events (at least to the best of my ability) paid large dividends.  This may be the understatement of the year for those who compete regularly and/or possibly haven’t dedicated a lot of time to the weight room.  Whereas, for a training geek like myself, this concept can be a little more difficult to grasp.  Especially in the sport of heavy athletics.  What, only minimal time with the weights?  Yes.  Here is what I did.

April – June

Monday:

A.  Power Clean + Clean:  x 1+1 x 4-5 sets

B.  Mobility or Nerve Glides

A.  DBL KB Press:  x 2-5 x 4 sets

B.  1-Arm Swing:  x 6/6 x 4 sets

C.  Visual Drill

Hill Sprints

Tuesday:

A.  Shot Put Practice: 5-10 reps

B.  Wall Slide

A.  Power Snatch + Snatch:  x 1+1 x 4-5 sets

B.  Mobility or Nerve Glides

A.  1-Arm Pull Up Progression:  x2/2 x 5-6 sets

B.  Sled Push:  x 4-5 sets

C.  Visual Drill

Farmer Walks

Wednesday:

Yoga

Play Hockey

Thursday:

A.  Power Snatch + Snatch: x 1+1 x 4-5 sets

B.  Mobility or Nerve Glides

A.  Zercher Squat (barbell or sand bag):  x5-6 x 3-4 sets

B.  1-Arm Sliding Push Up:  x5/5 x 3 sets

A.  Inverted Row w/ Rolling Thunder:  x 3 sets

B.  Visual Drill

Saturday:

A.  Shot Put Practice:  x 5-10 reps

B.  Wall Slide

A.  Clean:  x 1-2 x 6-8 sets

B.  Mobility or Nerve Glides

A.  Front Squat:  x 3 x 5 sets

B.  Pull Up:  x 4 sets

Farmer Walks

Sunday:

Specific Highland Practice some weeks

Sept. – Oct.:

Monday:

Get up: x 1 light, x 1 medium/heavy

A.  Med Ball Throw:  x 6/6 x 2 sets

B.  Thoracic Mob.

Shot Put Practice:  x 6-10 reps

A.  Power Clean + Clean: x 2 + 1 x 4 sets

B.  Mobility or Nerve Glides

A.  Bottom Up or Uneven Press:  x 2-5 x 4 sets

B.  1-Arm Swing:  x 6 x 4 sets

C.  Visual Drill

Tuesday:

Get up: x 1 light, x 1 medium/heavy

A.  Med Ball Vertical Toss:  x 3 x 3 sets

B.  Wall Slide

Shot Put Practice:  x 6-10 reps

A.  Power Snatch + Snatch: x 1+1 x 4-5 sets

B.  Mobility or Nerve Glides

A.  1-Arm Pull Up Progression:  x 1-2 x 5 sets

B.  1-Leg Squat:  x 5 x 4 sets

C.  Hip Mob.

A.  Rolling Thunder Deadlifts:  x 3/3 x 3 sets

B.  Push Ups:  x 2 sets

Wednesday:

Yoga

Play Hockey

Thursday:

Get up: x 1 light, x 1 medium/heavy

A.  Med Ball Throw:  x 6/6 x 2 sets

B.  Thoracic Mob.

Shot Put Practice:  x 6-8 reps

A.  Power Snatch + Snatch:  x 1 +1 x 4-5 sets

B.  Mobility or Nerve Glides

A.  Deadlift:  x 2-3 x 4-5 sets

B.  Handstand Push Up:  x 4 sets

Saturday:

Get up: x 1 light, x 1 med-heavy

Med Ball Vertical Toss:  x 3 x 3 sets

Shot Put Practice:  x 6-8 reps

A.  Clean:  x 1-2 x 6-8 sets

B.  Mobility or Nerve Glides

A.  Front Squat:  x 3 x 5 sets

B.  Inverted Row:  x 4 sets

A.  Handstand Practice

B.  Grip Work

Sunday:

Specific Highland Practice some weeks

 

– Mike Baltren

 

 

 

 

 

ENJOY THIS POST ? SHARE IT...