Baby Steps to Farm Strength

By Doc

I've been talking to a guy for a while named John.  John is a 19 year old guy who just found strength training.  He's pretty excited about it.  Spends alot of time on the internet reading everything he can about weights and lifting.  Problem is...he can't figure out how to apply everything he's reading.  So, what does he do.  Sits in front of his computer and talks to people on the internet about how weak he is, and how bad he wants to get strong.

One day I got tired of the same conversation with John and I fired off a couple emails to him with a training plan.  Not just any training plan tho'.....a small piece of the grand scheme.  A first step towards the kind of usable body power we call Farm Strength. 

Step 1

You gotta ask yourself...Do I want to be strong like the farmer?  Do I want to be "stronger than I look"?  Do I want to have a balance of conditioning and strength?  Am I willing to be patient?  Am I willing to work hard?  Go ahead, ask.  Be honest.  If you said yes then you're ready for step 2.

Step 2

Get an empty coffee can, or envelope.  This is going to be your membership dues depository.  Now charge yourself $10 a week for a membership.  Membership to what?  Your very own home gym.  Sit down with a piece of paper and make up a name for it.  Or don't.  The biggest thing is to pay your dues.  Because you'll need 'em for step 3.

Step 3

Go to a "play-it-again sports", second hand sporting goods store, or local classifieds.  Buy an Olympic barbell and (at least) 300lbs of weight (this is the one with a 2" hole in the center of the plates).  Then go to a Tractor Supply Company, Farm Fleet, etc. and buy 2 4'x6' rubber "livestock mats".  Lay the livestock mats on the floor of your garage/basement/back porch or whatever.  Set the barbell on the mat.......Welcome to your gym!  Now go out to a hardware store and buy at least 1 8lbs sledgehammer (the one with the long handle), and a 24" long piece of 1 1/2" schedule 40 pipe (eventually you'll buy some more sledges, but for right now the 8lbs will do).  Now you're ready to train.  Which is step 4

Step 4

3 days a week (doesn't matter which 3, just make sure to leave at least 1 day in between each of the 3) do the following:

Warmup by Jumping rope for 5-10 minutes

Deadlift Load the bar and do 3 warmup sets then 5 sets of 5 reps

Overhead Press again 3 warmup sets then 5 sets of 5 reps

Bent-over Row You guessed it 5 sets of 5 reps

Two Hand Pinch Lift  Take your 45 pound plates and slide the 1 1/2" pipe thru the hole.  Now grab the plates in a pinch grip with both hands.  Lift the plates and hold for a 10 count.  Repeat 5 times.

Sledgehammer Levering  Grab your sledge hammer.  Lay it down on the floor.  Grab the handle and try to lift the whole hammer from the floor, keeping the hammer parallel to the floor the whole time.  You'll have to move your hand up or down the handle to find a good spot.  Now take the hammer, hold your arm out in front, with the hammer head above your hand and slowly lower the hammer til it touches your forehead.  Again you'll have to move your hand around some.  Once you've found the right spot repeat each of these two exercises 5 times with each hand.

Now you're done with the weight lifting.  On the other days of the week, run, bike, swim, play basketball, chase the dog...just do some sort of fun physical activity for at  least 30 minutes.  Each time you do the weight training, you should strive to add 5lbs to the weight you use for 5 sets of 5.  This is crucial.  If you do not try to add weight to the bar you will not make progress.

Be consistent with this program for 6 months and you'll be astonished by the changes in your body, and life.