Dumbbell MasterClass

Log MasterClass

1️⃣ Free gains! No strength increases required - chalk the log!

2️⃣ How to find your optimal rack position

3️⃣ Choosing the belt clean or the belly

4️⃣ THE PRESS - Ideal dip and drive mechanics for all press/jerk variations

5️⃣ Identifying common errors with the

6️⃣ Why the “elbows up” cue is missing

7️⃣ How to know if you’re dipping too

8️⃣ Simple drill to find your most powerful dip position

9️⃣ Using light weights to practise and test positions

1️⃣0️⃣ Improving mobility and confidence with your head back

1️⃣1️⃣ Getting used to a larger diameter log

1️⃣2️⃣ Viper press/one motion considerations, should you be doing them?

1️⃣3️⃣ Getting out of your comfort zone, trying different press variations

1️⃣4️⃣ Why your jerk may break down at higher percentages

1️⃣5️⃣ Unlocking your leg power with ankle extension

1️⃣6️⃣ Is jumping backwards an error

1️⃣7️⃣ Easy drill to reinforce triple extension

Axle MasterClass

1️⃣ INTRO - Using drop pads/bumper plates – eccentric efficiency

2️⃣ Commit to your go-to clean/press technique

3️⃣ BELT CLEANS...will you be allowed to belt clean?

4️⃣ Principles/key points

5️⃣ Keeping the axle close to body

6️⃣ Potentiation from the clean benefitting the press

7️⃣ Grip for the clean, when to mixed grip?

8️⃣ Switching your hands whilst axle is weightless

9️⃣ Advantage of double overhand cleans

? Making the first pull to the belt powerful

1️⃣1️⃣ Utilising the lower body to your advantage

1️⃣2️⃣ Prioritising the clean and press equally

1️⃣3️⃣ Receiving the clean in the dip position of the press

1️⃣4️⃣ Why the clean is so important, closing thoughts

1️⃣5️⃣ THE PRESS...

1️⃣6️⃣ Principles/key points

1️⃣7️⃣ Bar path on dip and drive

1️⃣8️⃣ Utilising the anterior chain to maintain upright torso position

1️⃣9️⃣ Basic principles remain the same across various techniques

2️⃣0️⃣ Staying connected to the axle on the dip and drive

2️⃣1️⃣ Improving rack position benefits

2️⃣2️⃣ Let the weight sit onto your shoulders

2️⃣3️⃣ Controlling the dip speed to stay connected

2️⃣4️⃣ Benefits of push pressing for everyone

2️⃣5️⃣ Benefits of jerk dip progressions

2️⃣6️⃣ Building tolerance in the dip position

2️⃣7️⃣ Breathing in the rack position/is it necessary?

2️⃣8️⃣ How to practice reducing tension in the arms...

2️⃣9️⃣ Getting out of your comfort zone/trying new techniques...and are jerk right for you: do this simple test...

Bag Throw MasterClass

1️⃣ Free gains! No strength increases required...

2️⃣ Selecting the right weight...

3️⃣ How to increase weight with only one bag...

4️⃣ Throwing technique...demonstration of an awesome throw...

5️⃣ Swing mechanics simplified...

6️⃣ Down-swing vs Up-swing...should they be different?

7️⃣ How to practice the swing without actually throwing...

8️⃣ Maximising your levers for more power!

9️⃣ Being smooth throughout the swing...how important?

1️⃣0️⃣ Magic cue to optimise 'The Arc'...

1️⃣1️⃣ Why should the bag be as close as possible on the down swing?

1️⃣2️⃣ Instantly improve extension with this one cue...

1️⃣3️⃣ Being pulled forward on the release? Here's the instant fix!

1️⃣4️⃣ How to optimise the follow through...

1️⃣5️⃣ Why can we afford to train this more than other events?

1️⃣6️⃣ Which events does throwing have carryover to?

1️⃣7️⃣ Benefits of heavy swings, and why they make you stable...

1️⃣8️⃣ How to be consistently accurate and reliably get over your target...

1️⃣9️⃣ What is the best footwear?

2️⃣0️⃣ How to transition between bags in a run...

2️⃣1️⃣ Learn how to apply full throttle on the follow through to maximise power and clearance...

Viking Press MasterClass

1️⃣ 3 Top Cues (recap from athletes)

2️⃣ Flat footed vs extending onto toes

3️⃣ Ideal hand position?

4️⃣ How to stretch the jerk rules without rebending the knee?

5️⃣ How back extension can be used to achieve lower lockout - 'The Spine Jerk' (DON'T DO THIS)

6️⃣ Ideal assistance work?

7️⃣ Engage stronger muscle groups by changing where you look?

8️⃣ Achieve a lower lockout by changing your foot position?

9️⃣ Mindset hack when changing technique!

1️⃣0️⃣ Gain more starting power with this body angle!

1️⃣1️⃣ Train to be consistent using this tip!

1️⃣2️⃣ Hit your target at comp using this time strategy!

Bonus #1 - 5 Speed Drills For Strongman

Drill 1 - High Knee Walk

Drill 2 - High Knee Dynamic

Drill 3 - A-Skips

Drill 4 - Straight Leg Bounding

Drill 5 - Bounding 12:25 Programming Considerations

Bonus #2 - Beginner's Guide To Split Jerk

In this video, Josh Lancaster critically analyses log split jerk technique. Josh then shows TWO foot position tips from elite Weightlifters Oleksiy Torokhtiy and Sarah Davies. Davies demonstrates the position we should aim for on split jerks, Torokhtiy teaches us how to individually measure this position for ourselves.

Log Split Jerk Case Study Critical Analysis

Tip 1 - Ideal Recovery (Sarah Davies)

Tip 2 - Simplest Way To Learn Ideal Foot Position (Oleksiy Torokhtiy)

Bonus #3 - 3 Sandbag To Shoulder To Shoulder Technique Hacks

✅ Manipulate this variable to practice ‘heavier technique’ with light bags?

✅ ‘Find your knees’ cue to send the bag in the right direction (how to stop getting STUCK with your weight through heels)

✅ The right moment to get your hands under? (why you shouldn’t go to early)

Top 3 Cues?

When and how to transition to 'heavy' technique?

''Find the knee bend' cue importance

What footwear should we use?

Bonus #4 - How To Make Your Own Strongman Training Plan: The Simple 10 Exercise System

In this video, I'm going Josh Lancaster shows you how to make your own Strongman training plan. A simple 10 exercise Strongman training block that you can infinitely modify, rinse and repeat:

The 10 Exercise System Overview

Deadlift Protocol

Deadlift Assistance Protocol

Grip Protocol

Squat Variation Protocol

Floor To Overhead Protocol

Push Press/Jerk Protocol

Clean Protocol

Loading Event Protocol

Speed Moving Event Protocol

Endurance Moving Event Protocol

How To Decide YOUR Ideal Training Split

Bonus #5 - Dumbbell Case Study - World's Strongest Woman 2021

Identify The Problem - The ‘Elbow Drop’

Benefit Of Push Press

Benefit Of Putting More Weight Through Opposite Side Leg

Push Press vs Jerk Bar Path. Different?

Back To Jerk (After Drilling Push Press)

Benefit Of ‘Finishing The Drive’

How Should We Analyse Ourselves

Importance Of Not Changing Technique Too Much When Close To Comp

Programming Essentials

How To Use Dip Isolation To Fix The ‘Elbow Drop’

Let The Dumbbell Be Where It Wants

Should We Track ‘Knees Out’?

Let The Torso Dictate What You Do With Lower Body

Simplest Way To Test For Optimal Stance Width For Max Power

How To Rewire Yourself To Use Stronger Muscles

When Should We Practice The Drills?

Rebecca’s Review!