Highlander Program 11/28/22
Strength day & What are you world class at?
The Highlander helps you live smarter and stronger for longer. Join fellow Highlanders training for longevity with our daily program:
Highlander Program 11/28/22
Brief thought: Competing at any sport usually requires an extreme commitment that compromises the goals of the Highlander. Training for strength sports often comes at the detriment of cardio. Training for cardio sports often comes at the detriment of strength. I still love strength sports and plan on competing in a bodybuilding competition in the next year while also maintaining most of the cardio requirements of a Highlander. I’ll share more about that journey here as I progress.
Here’s today’s Highlander Program:
Total investment of effort: 60 minutes.
Exercise — Strength:
Throw: Jump and touch a point on the wall 4 sets x 3 reps. Rest 60 seconds.
Hinge: Trap bar deadlift 3 sets x 10 reps. Rest 2-3 minutes between sets.
Drag: Reverse sled drag (walk backwards) for 200 feet 4 total times. Rest 2 minutes.
Push: Incline dumbbell press 3 sets x 10 reps. Do rows immediately after.
Pull: Dumbbell row 3 sets x 10 reps. Rest 2 minutes then back to the push.
Nutrition:
Avoid three strikes foods: pasta, bread, desserts, sodas, chips, and alcohol. No more than two total this week.
Eat at least 0.7g protein per pound of bodyweight.
Drink at least 80oz water.
Take supplements: 10g collagen, 5g creatine, multivitamin, magnesium, omega 3s, calcium (women).
Mental Power:
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
What are you world class at? How can you do more of it? Build a life around it?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: Check your blood pressure.
Resources
Table of Contents to All Highlander Content
Disclaimer: The Highlander Program can scale from beginners to physical and mental training to the experienced. As with all new exercise and diet programs, consult with a doctor.
