Strongman Training Plan

Big things have happened for Jackhammer Strength Training recently.  In the past month we renewed our lease for another year.  

We cast some more atlas stones.  

We have 6 new clients 1 via referral the son of a current client, 1 returning client after a 2 year or so hiatus, 1 returning after a life altering event, 1 who I played Australian Rules 

Football with for one season, 1 walk in who goes to a place in the same plaza, and 1 who lives close by and found me through google.

Our current schedule is Monday, Wednesday, Friday at 6 am, Mondays and Wednesdays at 445 pm, and Sundays at 10 am.

If those times do not work for you you could come in any of the other 162 hours per week.  

If you want to come in and do your own thing or just do the workouts that we do but by yourself you can do that for just $50 a month.

Of course I would prefer that you train with us.  I love training people and it brings me great joy to see people get stronger and do things they never thought possible.

Here is my loose training plan that I am still following and still getting stronger each and every week doing.

week 1 5 sets of 5

week 2 5 sets of 3

week 3 a set of 5, a set of 3, and 3 sets of 1

This plan will make you stronger if you have been training for a while.

Ideally I would also be doing specific strongman event training days at least once every 2 weeks.  

Some weeks I do a few more reps or a few more exercises.  But each week I try to do at least 6 of the following exercises:

bench

deadlift

hex bar deadlift

elevated hex bar deadlift

1 arm press

clean and press

squat

box squat

pullups

1 arm row

lunges

incline dumbbell bench

front squat usually (zercher style)

stepups

hip thrusts

carries

I also do a hand full of other exercises that I should do or like to do.  The should do's include things like:

glute ham raises

reverse hypers

foam rolling

rolling my shoulder

various stretches

straight leg situps

The things I like that I add in most weeks include metabolic resistance training and direct arm work.

Yesterday's workout for me was 5 sets of 5 for pullups, stepups, deadlifts, hip thrusts, and bench press.

Thanks for reading,

Nate

--
Nathan Jordan
Bachelor`s Sport Management Wellness & Fitness Track
ISSA CFT
Jackhammer Strength Training
Squat, Slam, Push, Pull, and Squat
3002 McKinley Ave. Columbus, Oh 43204

(614) 499-4633

https://www.facebook.com/JST4994633?ref=hl

www.jackhammerstrength.com

Pain, have you had enough

If you are reading this then you have probably suffered from back pain.  You might be suffering from back pain right now.  Maybe you even know your triggers for back pain yet you continue to choose to nothing about it.  My first bout of back pain came when I worked at a sawmill stacking wood.  It was only about a 30 pound board but I twisted wrong taking it off the chain and it felt like two birds eggs breaking.  This was when I was 23 years old.

For the next nine years I would get severe back pain.  I am fairly confident that what I had going on was a disc that was slipping.  When this happens it takes me about 10 minutes to stand up anywhere close to straight and I feel like an 85 year old man.  Chiropractors did not help, massages did not help, accupuncture did not help.  You would think that if the chiropractor gave you some workouts to do that they would help your condition.  But no my chiropractor actually gave me four exercises to do one of which I realized would do more damage than any other exercise that I could do.

You see I have been lifting for 21 years and I know what is good and what is not good for my body now.  When my back is jacked straight leg deadlifts are not good for me, explosive movements are not good for me.  So what is good for me?  Why is my back pain gone?

My back pain is gone because I started moving more and lifting less.  I do not lift less frequently but I have much more variety in what I do.  I train with body weight, resistance bands, kettlebells, and trx straps much more than the barbells and heavy dumbbells.  I am no longer chasing 315 pounds on the bench or 500 on my squat and deadlift.  I want to be as strong as possible while able to move as fast as possible for as long as possible without any excessive pain.

My back still hurts sometimes but now it is directly from the work or workouts that I do.  The discs are staying in place.  If I eat better e.g. more real foods, more fruits, more vegetables, less processed foods, less pop, less alcohol, and more water my back feels better.

I am no doctor but my back does not ever hurt like it used to.  I am the owner of Jackhammer Strength Training where we do personal training, boot camp, and small group training.  If you are in Columbus, Hilliard, Upper Arlington, or Grandview we are right down the road in the quarry plaza. My back pain is gone maybe yours could be too.

We have group times at 6 am, 8am, 430 pm, 530 pm, and 630 pm with personal training sessions in between.

To sum it up move more, eat better, and lift less heavy weights and your back should feel better.  If you want some help with your training I would love for you to come in and try us out.

Thanks,

Nathan Jordan
Bachelor`s Sport Management Wellness & Fitness
ISSA CFT
Jackhammer Strength Training
Squat, Slam, Push, Pull, and Squat
614 499-4633