Josh Lancaster

Josh Lancaster 📈Champion Strongman Coach 📲 🌍Dumbbell World Record 100kg @ 78.9kg 💪🏼 🥇England’s Strongest Man u90kg 2021

[Josh Lancaster @strongmancoach]

- in a rut with your programme?
- looking for something more personal/ specific feedback to your unique context?
- already strong but you want to get better at maximising your points at Strongman comps?

📧 DM for a chat, no pressure...ever (varied levels of help available)

[Josh Lancaster @strongmancoach]

For a client who wanted to force accelerated progression on
STONES for a phase

Here's how I might lay it out week 1

🔑 The key to higher frequency training is being smart with undulating effort to keep recovery at the forefront (always!)

➡️

[Josh Lancaster @strongmancoach]

With coaching the value comes in:

✅the personalisation
✅the reactive response to client feedback
✅the proactive planning to upcoming constraints
✅the application of principles to clients specific contexts
✅troubleshooting as you go

[Josh Lancaster @strongmancoach]

📈 Programme direction…

[Josh Lancaster @strongmancoach]

Of course you could spread this over as long as you like…

This could be over a
7-14 day period…

Or you could even use for a weekly rotation in off-season…

[Josh Lancaster @strongmancoach]

#1 Axle Error Advanced (shoulder to overhead)

❌ Elbow drop on the drive of the press
🔨 FIX - allow elbows to be where they want to be instead of wrestling for a rack position you can’t maintain as you drive
📝 build strength and consistency in this pattern with ‘jerk dips’

[Josh Lancaster @strongmancoach]

Explode out of the hole (to maximise elastic effect), then

Explode again when lower body joints are just short of lockout (in a really powerful position)

[Josh Lancaster @strongmancoach]

When I was younger I spent a lot of time and effort making my language more complicated.

Now I spend a lot of time and effort making my language more simple.

[Josh Lancaster @strongmancoach]

Same day weigh in Vs 24hr weigh in…

Which is more dangerous?

[Josh Lancaster @strongmancoach]

Same day weigh in Vs 24hr weigh in…

Which is more dangerous? 👇🏻

[Josh Lancaster @strongmancoach]

🍋 I’m more impressed with people who consistently make lemonade from the lemons of life

Than those who just make hay when the sun shines ☀️

[Josh Lancaster @strongmancoach]

The people who make a big deal about cutting for a weight class

Are the kind of people who make a big deal about ‘being light’ for a different weight class

[Josh Lancaster @strongmancoach]

Working hard is the easy bit.

Knowing what to double down on is the magic sauce.

[Josh Lancaster @strongmancoach]

AXLE CLEAN

💪 ⬅️🤚 Elbow in front of wrists when bar connected to torso

= keep the bar closer to your body when you drive up

= avoiding loop forward

(ditching elbow sleeves whilst you learn will make it easier)

[Josh Lancaster @strongmancoach]

Focus on making sure the legs are straight with max distance between toes and hip, before you move down under the bar.

[Josh Lancaster @strongmancoach]

Think about jumping 'up' not 'out’.

There’s no point ‘jerking' because you're getting no value from getting under the bag lower.

Think more like a VIOLENT push press.

[Josh Lancaster @strongmancoach]

Think about jumping under more to 'catch' the weight at lockout, with legs bent help you do this lower.

[Josh Lancaster @strongmancoach]

Instead of 'lifting to shoulder' think 'replace head' with the sandbag to keep the sandbag moving closer to your centre of mass.

[Josh Lancaster @strongmancoach]

Aim to keep the gap between log and neck closed until you've finished the drive onto the tip toes.