Highlander Program 1/13/23
Strength + Pushing Harder
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 1/13/23
Your daily suggestion to do something for your longevity.
Total investment of effort: About 60 minutes.
Exercise — Strength (50 minutes):
Throw: Throw a medicine ball from you chest as far as you can in front of you. You don’t have to throw at a wall and catch it. 4 sets x 3 reps. Rest 60 seconds between sets.
Carry: Farmer’s walk 3 sets x 30 seconds of carrying a weight where you can barely hold it the whole time by the third set. Rest 2-3 minutes between sets.
Drag: Forward sled drag for 150 feet 4 total times with a weight where you feel a burn in your hamstrings and glutes at the end of the drag. Rest 2 minutes between sets.
Push: Smith machine shoulder press 3 sets x 8-10 reps with a weight where you could do about 3 more reps by the end of the set. Do pull downs immediately after.
Pull: Neutral grip pull down 3 sets x 8-10 reps with a weight where you could do about 3 more reps by the end of the set. 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 (10 minutes):
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
Push It Day: Where in your training could you push a little harder? Can be exercise, diet, mental power or sleep. Maybe it’s time to add some weight to your training. Maybe you aren’t living Three Strikes enough. Why aren’t you pushing that harder? Fix what’s wrong, and do it.
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: None.
Resources
Table of Contents to All Highlander Content
Disclaimer: The Highlander Program is designed for beginners new to practicing for strongevity. As with all exercise and diet programs, consult with a doctor and/or trainer. This is not medical advice.
