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Even with the use of “evil vitamins” and gigantic meals, it would seem that none of us will never weigh as much as Eddie Hall, who currently clocks in at 170 kg. But are we interested in his training program !? In my opinion, against the backdrop of abstruse schemes and the debray of approaches / repetitions / amplitudes from Kachkov’s magazines, Eddie’s plan looks quite simple.
Eddie Hall, basic information:
- Age 28 years old
- Place of birth: Stoke, UK
- Lives in: Stoke, United Kingdom
- Height: 190cm
- Weight: 178kg
Training, like a bodybuilder
Strikingly, Eddie Hall became Great Britain’s top strongman before he even began training for the title: “I took the title of the strongest man in Great Britain three times and qualified for World’s Strongest Man 2012, training purely as a bodybuilder. And I never touched the typical equipment for strongs, except in speeches. “
At the world championships in 2012, Eddie won in the squat and bench press competitions but lost in other categories, which led him to change his approach. But training for the specific movements that are performed at competitions is still secondary to Hall compared to the basic heavy exercises of bodybuilding: “Standard work in the hall is more important than the specific training of strong.
It takes years to get the power, and it takes weeks or months to learn the technique, so I’d better work first.” Does this not contradict the current trend – to develop the technique, and only build strength afterwards? “Yes, fuck the trend! For me, my approach works better,” says Eddie Hall. So over the past 10 years, Eddie Hall’s workouts have not changed much. He trains at the gym Strength Asylum in Stoke with his fellow athlete Luke Fullbruck using a simple formula: “I never do more than 6 repetitions and always do it with a weight of up to 90% of my maximum. If I[‘m able to] do 6 repetitions, then I lift the weight by 10%. All repetitions are quick and explosive. I do the same thing every week. “
Hall, who can sit down from 405 kg and squeeze out 300 kg lying, deals with iron 4 times a week, finishing each session with one exercise from the Strong program. In doing so, he does up to 3 purely Strong training sessions per week. Eddie consults with a physiotherapist twice a week, stretches for 1 hour 3 times a week, swims, and regularly takes ice baths. He continually eats slowly – his food is more likely to be closer to this definition than to the standard schedule of meals: “I eat a huge amount of food. At the time when most eat a cup of porridge, I eat the floor of the bucket. They eat a piece of fruit, and I eat 5 pieces. “
Next year at the World’s Strongest Man competition, Eddie Hall plans to weigh in at 184kg: “And I will be healthy and fast at the same time,” he promises. If he achieves this, Eddie will have a chance at writing his name in the history books.
How to Become Strong: Eddie Hall’s advice.
- Work in an explosive manner in every approach and repetition
- Learn when to stop exercising. Do not exasperate muscles.
- Make recovery as important as training.
- Do not neglect your auxiliary muscles.
Many strongs do not train biceps. And I train them twice a week, because they are involved in many exercises in competitions – such as rolling tires and raising stones, and at the same time can be injured.
Train with weights up to 90% of your one-time high and do up to 6 reps. If you are able to do 6 repetitions, then this weight is already significantly less than 90% of your maximum, and it needs to be increased.
Eddie Hall’s workout schedule:
Monday: General training and legs
Before lunch: Swim for 1 hour (alternating: 1 minute quickly, 1 minute rest)
After dinner: Squats, bench press, exercises for the hamstrings, “walking the farmer”
Tuesday: Chest and ancillary exercises
Bench press lying on a horizontal bench and a bench with a head tilt up, a press of dumbbells, exercises on a triceps and a raising of a log
Wednesday: General Strong Training and Recovery
Before lunch: Rolling tires, sled pulls, pulling tires, working with a sledgehammer on the tire – 1 minute work, 1 minute rest
After dinner: Deep massage, ice bath, physiotherapy
Thursday: Deadlift and auxiliary exercises
Each week, alternating deadlifts for speed and with a lot of weight. After that – training back and biceps, lifting stones every second week.
Friday: Shoulders, auxiliary exercises and strong training
Before lunch: Press dumbbells on the sloping bench upside down, press the axle, workout sitting on the Smith simulator with harnesses, fly dumbbells standing and tilted, exercises on the shank
After lunch: Strong training on speed, (ex. sprint with kegs and sacks)