The Highlander

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Highlander Program 1/23/23

www.highlanderprogram.com

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The Highlander helps strength athletes live stronger for longer by exploring how to add longevity practices into serious strength training.
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Highlander Program 1/23/23

Strength + The Most Important Thing

Doug Clinton
Jan 23, 2023
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Highlander Program 1/23/23

www.highlanderprogram.com
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The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:


Highlander Program 1/23/23

Here’s today’s Highlander Program:

Total investment of effort: 60 minutes.

Exercise — Strength (50 minutes):

  • Note some exercise and repetition changes for this new cycle.

  • Throw: Throw a medicine ball backwards 4 sets x 3 reps. Rest 60 seconds.

  • Hinge: Trap bar deadlift 3 sets x 8-10 reps with a weight where you could do about 2 more reps by the end of the set. Rest 2-3 minutes between sets.

  • Drag: Reverse sled drag (walk backwards) for 150 feet 4 total times with a weight where you feel a burn in your quads at the end of each drag. Rest 2 minutes.

  • Push: Flat dumbell press 3 sets x 8-10 reps with a weight where you could do about 2 more reps by the end of the set. Do rows immediately after.

  • Pull: Chest supported row 3 sets x 8-10 reps with a weight where you could do about 2 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:

    • Most Important Day: What is the most important thing you can work on right now? What’s stopping you?

Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.

Life Enhancing Drugs and Tests: Take your blood pressure in the morning.


Resources

Table of Contents to All Highlander Content

How to Start Lifting

The Three Strikes Diet

Why We Train for Mental Power



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.

Photo by Ambitious Creative Co. - Rick Barrett on Unsplash
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Highlander Program 1/23/23

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