How To Get Brutally Strong
Training Old School with Logs
I began training with logs by pure accident. My wife’s cousin came to our new home and
cut down a tree in the back yard. He knew how I was into training old school and loved
carrying heavy objects so he went ahead and did me a huge favor with out letting on that
he was doing this favor.
I came to house later that evening and Michael had left me two logs that were slightly
over 4 ft. in length! I knew this was no accident and I immediately began playing with the
log. I started with simple log carries holding the log in front of the body, and then
progressed to doing sets of “shouldering” where you clean the weight up and then
maneuver the log from shoulder to shoulder. I incorporated squats and lunges of all types
(walking, reverse, forward) and started doing a hybrid good mornings / RDL as well.
The young athletes did all the carries and some were strong enough to perform the squats
and hybrid RDL / Good Morning lift. We performed the carries in the beginning and end
of a workout or sometimes in the middle of a work out. Variety is ALWAYS key and it
speeds up progress while keeping the work out fun. But, no matter how varied the
workouts are, this style of training is ALWAYS fun.
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Let’s check out some pics of log training so you get the right idea and then we’ll sample
up some programs! The best way to learn is to get in there and get your hands dirty so to
speak. Don’t read about this style of training, you must actually do it!
Picking the log up requires great
strength and coordination. It also involves a rotational component which is key for all
sports!
Once you pick the log up (clean the
log) you can perform a variety of log carries. The carry above, in the “curl” position is
the toughest and the most effective. Gravity is constantly trying to pull the weight down,
and so your entire back has to work by keeping you upright and your shoulders and
biceps get a heck of a workout as well.
At the finish of EVERY log carry or lift, incorporate a deep squat to get added benefit to
the legs and posterior chain. This is also great for the younger athletes because they may
not be able to perform a full squat rep, but they will build up strength by doing all the
eccentric squats at the end of their log carries.
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The more advanced lifters can
perform full reps with the log squat. Depending on how heavy the log is, you can perform
a variety of sets and reps with the logs. I love the challenge of doing high rep squats with
the log, sets of 20, to test my will power as well as my strength endurance. This squatting
is similar to what is called a Zercher squat, where the barbell is held in the crook of the
elbows and you squat down deep. The next photo shows high school athletes cleaning the
log up with a smaller log. Adjust the size of the log and choose an appropriate weight for
the athlete.
Let’s get into the work outs. Perform this work out separate from your traditional
program or in addition to your program on the same day. The choice is yours.
Work out 1:
1. Log carry, curl position: 4 sets 1 minute ea.
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2. Log Shouldering (maneuver from shoulder to shoulder): Complete as many reps
as possible in a 5 minute time frame. Record your reps (from one shoulder to
another = 1 rep) and try to beat your record during an upcoming work out.
3. Log Squats: 4 sets x 5 reps: begin with squats in curl position, next set goes to left
shoulder, then next set on right shoulder and final set again in curl position
Workout 2:
1. RDL / Good Morning Hybrid (hold the log in curl position and perform a
good morning while keeping the log tight against body): 5 x 5 reps
2. Walking Lunges: 3 x 12 reps
3. Carry & Squat: walk 6 steps & squat 3 reps, continue until 12 reps are
completed = 1 set. Perform as many sets as possible with good form, aiming
for 5 sets. Perform less sets and reps if form is not perfect.
Ready to step into a lunge…
Keep upper body tight and lunge forward,
repeat for desired number of reps. Or, lunge for distance (across a yard, etc.)
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Zach Even – Esh is a Strength & Performance Coach located in NJ. To learn more about
old school training plus a free course on old school training methods visit
[Link]
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