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Highlander Program 12/9/22

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 12/9/22

Strength & Pushing Harder

Doug Clinton
Dec 9, 2022
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Highlander Program 12/9/22

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 12/9/22

Here’s today’s Highlander Program:

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 1 minute of carrying. Rest 2-3 minutes between sets.

  • Drag: Forward sled drag (walk backwards) for 200 feet 4 total times. Rest 2 minutes between sets.

  • Push: Seated overhead dumbbell press 3 sets x 10 reps. Do pull downs immediately after.

  • Pull: Lat pull down 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:

    • Push It Day: Where in your training could you push a little harder? Can be exercise, diet, mental power or sleep. 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

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.

Photo by Michael DeMoya on Unsplash
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Highlander Program 12/9/22

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