Daily Dose of Coach #376: If You Want to Be Strong

If you read my emails and blog posts I'm sure you've heard me reference the name, Dan John .

His genius is in his simplicity of training. He says, if you care about being strong, you must be strong in these three movement patterns:

Picking heavy stuff off the ground (deadlift)

Lifting heavy stuff overhead (overhead press)

Carrying heavy stuff for time or distance (farmer walk)

Strong can be a very relative term. So here's it can be defined relative to you.

Men: Pull double your body weight from the ground.

Women: Pull 1.5x your body weight from the ground

Men: Lift bodyweight overhead

Women: 65-95lbs

Men: Carry body weight for 100 yards

Woman: 75% of body weight 100 yards