Daily Dose of Coach #261: 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 (deadlifting)

   Lifting heavy stuff overhead (overhead press)

   Carrying heavy stuff for time or distance (farmers 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