Making Strong People Stronger

SAVE OFFLINE

v

Table of Contents summary Lifelong pursuit of strength Authors History the Most fun challenge of your life Why the one ton challenge? Why 2,000lbs? Training Program Sample programming Eating for strength the snatch the clean the jerk Back squat Deadlift Bench press challenge Rules Olympic lifts powerlifts scoring strategy one ton club FAQ

1 4 5 9 14 17 20 23 26 32 45 51 56 61 64 67 70 73 77 81 83 90 91

summary Where is the fun event for strong people? There is a 5k or 10k race every weekend. They have music, food, beer, and it’s a good time. In strength sports you have to fit into a weight class, wear a singlet, perform on a stage with everyone watching...or do a CrossFit event that hammers you into the ground with metcons. T he world has turned its back on strong people!! But not anymore. The One Ton Challenge is the most fun weightlifting competition you will ever complete. It tests your lifelong pursuit of strength and leaves out the unnecessary formalities...and cardio. S et up the BBQ, get your friends, turn up the music, and use The One Ton Challenge as your motivation to pursue strength! There’s no need to qualify. You don’t have to be in the top 1% to participate.

1

summary Strong people don’t run from a challenge, they attack it head on. The purpose is not achieving a certain number. The purpose is to get better. With a goal specific program designed to build strength and perfect technique, you will get better. T he One Ton Challenge Starter Kit is your step-by-step guide to testing your lifelong pursuit of strength. To ensure you get results, we have developed The One Ton Training Program with the most successful strength coach in the country, Travis Mash. This program is broken down into six, eight week training blocks. Each training block builds full body strength in the major weightlifting (snatch, clean, jerk) and powerlifting lifts (squat, bench, deadlift) with a focus on a specific lift that you will have to master in order to reach your goal of One Ton or 1,200 for women.

2

summary Coach Travis Mash is no stranger to strength. He is 46 years old and still front squats over 500 pounds. He had more athletes compete in the Weightlifting World Championships than any other coach in America in 2018. He has many freakishly strong athletes include Hunter Elam, Nathan Damron and Morgan McCullough.

summary

T he One Ton Challenge Training Program is a 4-6 day/week program that provides strength training, technique drills, and movement specific accessory work to build full body strength, while mastering each lift to smash through the 2,000 pound goal using just 6 lifts (again… snatch, clean, jerk, squat, bench, deadlift). Are your strong enough to be in the One Ton Club? Are you ready to take on the One Ton Challenge?

3

the lifelong pursuit of strength IT LOOKS LIKE JUST A BARBELL. BUT THAT BARBELL, THE WEIGHT IT HOLDS, AND THE RACK IT SITS IN ARE THE CATALYST FOR EVERYTHING THAT HAS HAPPENED IN MY LIFE. I BELIEVE IN STRENGTH. I BELIEVE THAT INSIDE EVERY SINGLE ONE OF US, THERE IS AN INNATE DESIRE TO UNCOVER OUR TRUE POTENTIAL. I BELIEVE BELI THAT DEVELOPING A PHYSICAL CAPACITY, LIKE AIR, FOOD, AND WATER, IS ESSENTIAL TO LIFE. I BELIEVE THERE IS A SPECIES OF HUMAN, DISTINCT FROM THE MASSES, MORE EQUIPPED TO EVOLVE TO THE DEMANDS OF LIFE. A SPECIES, THAT OVER TIME, HAS DECIDED THE BEST WAY TO LIVE AN EASY LIFE, IS TO LIVE A LIFE COMMITTED TO CONFRONTING ADVERSITY. W E NO LONGER LIVE IN THE JUNGLE BUT THE LAW OF THE JUNGLE LIVES INSIDE US. OUR HOME IS WEIGHT ROOM. TO DEFY THE EASE OF MODERN SOCIETY, STAND UP TO THE PERILS OF ENTITLEMENT, AND UNDERSTAND THAT OVER TIME, EFFORT CONQUERS ALL. T HE BARBELL IS A SYMBOL OF OUR COMMITMENT TO ALWAYS PRESS FORWARD, DEEPER THAN REPS AND SETS, EXPLORING THE ANIMAL THAT LIVES INSIDE US. BECAUSE THIS JOURNEY OF PHYSICAL ADAPTATION PUSHES PAST THE MUSCULATURE, BLEEDING INTO THE WAY WE EXPERIENCE LIFE. STRENGTH IS A CHOICE. ANDERS VARNER

4

AUTHORS

anders Varner Anders Varner is the visionary behind the One Ton Challenge and host of the Barbell Shrugged Podcast exceeding 1m downloads monthly. In 2010, he founded San Diego Athletics and sold the gym in 2016. He has coached athletes from every major sport including the NFL, MLB, WWE, and CrossFit. He entered the One Ton Club on the most epic we weightlifting vacation with John Cena totalling 2009 pounds in 48 hours. With over 22 years of experience in strength and conditioning, his thrives on coaching development and giving coaches the tools to pursue a career in the fitness industry.

6

doug larson

Doug is a former competitive weightlifter, jiu jitsu athlete and mma fighter. He’s also the COO of The Shrugged Collective and the founder of Barbell Shrugged. He’s also the creator of TechniqueWOD, the world famous Muscle Gain Challenge, Shrugged Strength Challenge, Flight Weightlifting and Barbell Shredded training programs and is now the engine that dr drives the Shrugged Collective. With millions of views, TechniqueWOD is the epicenter for understanding quality movement and strength for athletes and coaches around the world. Doug also has a Bachelors and Masters degree in Kinesiology, owned and operated the first CrossFit gym in Memphis, TN (open 2007, sold 2018) and is currently a purple belt in Brazilian Jiu Jitsu. Doug grew up with an excellent strength and conditioning mentor and has now dedicated his life to paying forward all that he knowledge he was so fortunate to learn at a young age. His One Ton Challenge total is currently the exact same as Anders… 2009 pounds.

7

travis mash Travis Mash knows strength from every direction. He had more athletes complete in the Weightlifting World Championships than any other coach in America in 2018. He has many freakishly strong athletes including Hunter Elam, Nathan Damron and Morgan McCullough. Travis isn’t only the coach for elite athletes, he coaches 7-year-olds just starting out all the way to senio looking for better mobility. Travis has seniors published work in several journals and works with colleges such as the University of North Carolina, Wake Forest University, Appalachian State University, and Wofford University. It doesn’t stop there, Travis is 46 years old and still front squats over 500 pounds. He is a current world champion in powerlifting and has held the all-time pound-for-pound world record. He was also an Olympic hopeful in weightlifting and was recruited for the U.S. men’s bobsled team. In other words, you want him writing your strength programs.

8

history

Six Lifts. One Goal. One Ton. This slogan is on the back of the Hard Nock’s South t-shirt hanging in my closet. A t-shirt I earned over the most transformational weightlifting challenge of my life, The One Ton Challenge. I started training with John Cena in 2012. Over the next four years he became a friend, mentor, and training partner. In 2015, Cena invited me to his house in Tampa, FL to lift weights and take on the “One Ton Challenge.” I had no clue what I was in for. A week before boarding a private jet to Tampa, Cena laid out the rules. “You have three days for six lifts. The goal is to total 2,000 total pounds in the snatch, clean, jerk, deadlift, back squat, and bench press. Only 31 people have ever done it, and only two people have done it under 200 pounds bodyweight.”

10

“You have three days for six lifts. The goal is to total 2,000 total pounds in the snatch, clean, jerk, deadlift, back squat, and bench press. Only 31 people have ever done it, and only two people have done it under 200 pounds bodyweight.” L eading up to the trip, I tested some lifts and totaled below 1950. I had a very tall task ahead of me. Then Cena walked over, “Five pounds a lift, time to get your head right.” A passive, friendly way of saying, “I did not invite you to my gym for you to fail. Step it up.”

Hard Nock’s South is a private gym. Membership is earned, not purchased. The walls are plastered with old bodybuilding and weightlifting photos. If you somehow got access to the gym and thought you were going to half ass it, you are in the wrong place. In a place like Hard Nock’s there are no shortcuts; only will, determination, and hard work.

11

I started with the back squat. I missed tying a PR at 425# 3 times before squatting 419#. Snatch was next. It is so complex, you have to be on your game. The goal is to be in the 95% ballpark but not to fall short of that. I built up to 232#, nine pounds off my lifetime PR. Cena was doing cleans and I jumped in with him. I cleaned 308#, seven pounds off my lifetime best. I finished the day between the jerk blocks. The music was loud, the weights felt good, and I nailed a 300# jerk, eight pounds off my lifetime best. Heading into day two, my total was 1,259. After the big day one, I needed to hit some numbers to seal the deal. 462# on the deadlift and 285# on the bench gave me a total of 2007# and entrance into the One Ton Club. By dividing my total by my bodyweight, the formula for overall power index, I finished in the 11th spot all time at Hard Nock’s South.

12

Completing the “One Ton Challenge” was the icing on the cake to the best weightlifting experience of my life. When I was a 13 year old kid picking up a barbell for the first time, getting to train and compete with some of the strongest athletes that have ever existed never crossed my mind. Having John Cena hand stencil my name on the “One Ton Club” Clu mural is humbling. On the way home that afternoon, I sat in the backseat of Cena’s car truly humbled by the experience I just had. He looked back and with a big smile and told me to share this experience with the world.

So, here it is. We are going to share this experience with the world and I cannot wait to hear the adventure you go on tackling the One Ton Challenge.

5 13

The most fun weightlifting challenge of your life

The One Ton Challenge is the most fun weightlifting challenge of your life. You love lifting weights. You love lifting big weights. You love Olympic Lifting. You love powerlifting. Most importantly, you love lifting with friends, in Mo the gym you love, with the perfect music and environment. This is your happy place. Let’s face it, conditioning and metcons suck. Yes, it’s important, but that burning, extreme intensity gets old. Lifting heavy is always fun. C ompeting in powerlifting and olympic weightlifting is fun too. But, the idea of singlets, standing on a platform with people staring at you, and doing it all alone makes everything so tense and takes away from the fun.

15

Competing in powerlifting and olympic weightlifting is fun too. But, the idea of singlets, standing on a platform with people staring at you, and doing it all alone makes everything so tense and takes away from the fun. W hat should be a great day in the gym with friends gets killed with anxiety, cutting weight, and the deafening silence of onlookers staring at you. You spend your whole day waiting for three lifts. If you mess up, the whole experience is tainted. You may not even get a score. The One Ton Challenge fixes all of that. Wear whatever you want, no weight cuts, and you can take as many attempts as you like. The best part is the One Ton Challenge is designed to be done with your friends, at your home gym, in a comfortable environment, without all the formalities. Just you, your friends, the barbell, and a love for lifting heavy weights.

16

why the one ton challenge?

Combining the Olympic lifts (snatch, clean, jerk) and the power lifts (squat, deadlift, bench press) is the ultimate test of the lifelong pursuit of strength. The back squat, deadlift, and bench press are foundational lifts to any good training program. They are simple in practice and fundamental in building strength. These lifts, although they are phenomenal a t building raw strength, fall short in building speed, power, and athleticism. T he Olympic lifts, the snatch, clean, and jerk take precision, accuracy, speed, power, and practice. Hundreds of tiny details could be the difference between a successful or missed lift. Size and strength are an asset but only if you can maintain the mobility to hit the challenging overhead positions that the olympic lifts demand.

18

Combining the six major lifts creates a single number that defines your lifelong pursuit of strength. The One Ton Challenge requires raw strength but also demands athleticism, speed, power, and accuracy. T he One Ton Challenge is the perfect event. If you are a giant with a 600 pound deadlift, 500 pound squat, and 400 pound bench press, you still have to have the athleticism to snatch, clean, and jerk a combined 500 pounds to get you over the 2,000 pound mark. So, why The One Ton Challenge? To define the lifelong pursuit of strength you need to be well versed in all strength sports. The One Ton Challenge favors athletes that have dedicated many years to training in multiple modalities of strength. Yes, you may specialize in a single lift or modality, but in order to complete The One Ton Challenge, being well rounded is key.

19

why 2,000 (1,200) pounds?

Simply put, everyone can get there. One Ton is a very tangible goal for anyone that lifts weights regularly with the intent of gaining strength and learning the competition lifts. You may start this journey thinking there is no chance of getting to 2,000 pounds but it is just not true. Adding ten pounds to each PR and 20 pounds to your squat and deadlift increases your One Ton Challenge total 100 pounds a year. That is a massive leap. Alo the way you will get your nutrition dialed in, Along that gives you a boost. You can optimize your sleep, recovery, and supplementation which radically accelerates strength gains.

21

And of course, The One Ton Challenge Training Program, written by the best strength coach in the country, Travis Mash, will exponentially increase your numbers. Travis Mash is the foremost expert on coaching and training the competition lifts. He has completed The One Ton Challenge in under 15 minutes. He has a 700 pound deadlift, without warming up. He knows how to get you to 2,000 pounds better than anyone in the world. That is why we brought him on as the head coach and pr programmer for The One Ton Training Program.

22

the One ton training program

“The One Ton Challenge should be in the Olympics” -Travis Mash (OTC Head Coach)

W hen you want to make strong people stronger, there is only one person to call. This person should be a world record holder in powerlifting. This person should have an extensive background in Olympic weightlifting. This person should be the expert resource for CrossFitters competing at the highest level. This person should coach the most powerful at athletes that touch the field every Sunday in the NFL. This person should have results at the local, collegiate, national, and international level, with medals to prove the efficacy of his methods. There is only one person that checks all those boxes. His name is Travis Mash, and he is the lead programmer and head coach for The One Ton Challenge.

24

The One Ton Challenge Training Program is a year long program broken into six, eight week training blocks. Each training block is a full body strength training program that focuses on a specific lift that is tested in The One Ton Challenge. Training block one is a back squat cycle. You will spend eight weeks building leg strength and a massive back squat. Du During that eight week period, the other five lifts (snatch, clean, jerk, deadlift, bench press) will still be developed and practiced, however they will not be the emphasis. After the initial eight week block, you will move on to the snatch, clean, jerk, deadlift, and bench press. The goal is to build all around strength while spending correcting technique and mastering specific movement patterns. Make your best lifts stronger and close the gaps on your weaknesses so you move closer to conquering The One Ton Challenge.

25

sample programming

Squat Strength - Meso 3 - Week 1 Day 1 sets/reps Snatch + OH Squat Paused 3 sec on Mac Board (90 seconds rest between sets)

73% 7 x1+1

(Work up on last two if no misses)

Back Squat Tempo: 3:0:1:0 Rest 3-4 minutes/sets Safety Squat Bar Wide Stance Goodmornings Tempo: 4:0:1:0 Rest 3 minutes/set

Start with 28% of Back Squat for 3x5

Day 2

sets/reps

5x3 at 88% (work up but stay below 7 RPE)

Closegrip Bench Press Tempo: 3:1:1:0 5x3 at 88% Rest 3-4 minutes/sets Axle Bar Close-grip Floor Press with 50-100lb 8RM, then -15% for 2x8 (last set is 8+) of Chains Tempo: 3:1:1:0 Rest 3 minutes/set

Upper Muscular Imbalance 1a. Band Pushdowns Tempo eccentric slower than concentric 1b. Plate Lateral Raises Tempo: 4:0:1:0

3x15

1c. Rows (seated, T-Bar, or DB) 3:1:1:0

3x10

3x10

Rest Between Giant Sets: 2 Minutes

Day 3

sets/reps

Clean + Front Squat + Jerk (90 seconds rest between sets)

73% 7 x1+1+1

Front Squat Tempo: 1st rep 3:2:1:0, 2nd and 3rd Rep 3:0:1:0 Reverse Hypers or Band Pull-Throughs Tempo: Eccentric slower than concentric Rest: 2-3 minutes/sets

(Work up on last two if no misses)

3RM

(1st rep paused 2 sec)

3x50 sec

27

Day 4

sets/reps

Back Squat with Belt Tempo: 3-0-1-0 and Rest 4 minutes/couplet sets

73% 7 x1+1

(Work up on last two if no misses)

93% x 1

Set 1

rest 2 minutes and then (85% x 3)

Set 2

93% x 1

(add 5-10 Kilos to the 1 rep set if possible)

rest 2 minutes and then (85% x 3)

Set 3

93% x 1

(add 5-10 Kilos to the 1 rep set if possible)

rest 2 minutes and then (85% x 3)

Deadlift from 2" Deficit eccentric slower than concentric Rest 4 minutes/sets Glute Ham Raises Tempo: 4:0:1:1 Rest: 2 minutes/sets

3RM 8 RPE, then -10% for 3

Extra Day- Day 5

sets/reps

3x8

weightlifting purist Snatch Paused at Knee 2 sec Clean Paused at Breakaway + Clean Paused at Knee + Jerk Paused in Dip/Catch

75% for 4 x 2

then work to max at 9 RPE

75% for 4 x 2

then work to max at 9 RPE

powerlifting purist Wide Grip Bench Press Strict Press Strict Pull-Ups

5RM

(1st two reps paused 3 sec), then -15% for 2x5 not paused (last set 5+)

5RM

(then -10% for 2x5)

3xsubmaximal (if past 10 use weight)

28

extra day- Day 6

sets/reps

OH Squat Variation Max Effort

Drop Snatch 3RM

(2 Deep Breaths in Bottom of Each Rep)

Zercher Carry

3x40 yd

Prowler Push

3x30 yd

TRX Leg Curl

3x10

What about conditioning? Lifting weights is fun. Conditioning blows. We all know this to be true but it doesn’t mean it’s not important. Structured into the One Ton Challenge training program is a general conditioning program to complete 2-3 days per week. S ix maximum lifts is not easy. If you don’t have the conditioning for that workload, you won’t complete The One Ton Challenge. T here’s no need to be the fittest person in the world, but you do need the stamina to hit maximal lifts across six, heavy, compound movements. You will have to be in shape and the only way to do that is to put in that grind.

29

mobility, stability, and Recovery Dr. Sean Patsuch from Active Life Rx, the leading online movement, mobility, and rehab company is taking the reins on the prehab and rehab work. Dr. Sean has helped thousands of people get out of pain and keep them on the training floor, getting stronger. His joint-by-joint assessment and movement plans give you the proper tools to prepare for the day of training and speed up your recovery the minute your training session is done. T his comprehensive plan begins with an assessment to find issues with your range of motion. Based on that assessment, you’ll be guided to a specific movement and mobility plan to alleviate any joint specific pain that arises in your training.

additional resources

30

additional resources Three Tips on How To Gain More Muscle for Hard Gainers

eating for strength

disclaimer I’m not a certified nutritionist. In this guide, I’m merely attempting to explain and educate the strategies I’ve learned and used regarding nutrition. This resource is not be taken as medical advice and is not meant to treat or diagnose any disease, medical condition or metabolic disorder. If you have a medical or metabolic condition, please consult a physician, registered nutritionist or di dietitian. Always consult a physician before beginning any nutrition or exercise plan.

intro

This guide is meant to serve as a quick summary and reference from the Eating for Strength video. If you haven’t watched that video yet, be sure to go watch it for more details on what’s in this guide.

33

Calorie intake Getting enough calories is the most important aspect of eating for performance and strength. You must eat enough calories to perform at your best and recover adequately. Calorie intake is also the most important factor when trying to maintain or change body composition (gain muscle or lose fat). To lose body fat, you must eat fewer calories than your body needs to sustain itself for life and your training. If you eat too much, you won’t lose fat. To gain muscle mass, you must eat more calories than your body needs. If you don’t eat enough, you won't be able to add any muscle on your frame. Cha Changing your body composition while keeping or improving your strength is a process that’s going to require you to pay attention to how much you’re eating and where you’re getting your calories from.

34

Macronutrients Eating enough calories is important but it’s not the entire picture. It matters where you get your calories from, particularly what and how much of each macronutrient you consume. Macronutrients, or macros for short, are nutrients that provide all the energy for your body to function and perform. T here are three main macros: protein, carbs and fat. Protein is used by the body to build and repair muscle and vital tissues. Carbs are the preferred fuel and source of energy for your body during training. Your body also uses carbs to replenish energy stores so you can be ready to tackle the next workout. Fats are important for hormone production (e.g. testosterone) and needed for muscle growth. Fat also serves as an energy source for long-duration training.

35

how much to eat No one truly knows exactly how much you need to eat. The magic of nutrition is to follow a plan as closely as possible and make changes based on what you observe and measure. But you need somewhere to start as a baseline. For the casual fitness or strength athlete who trains 3-5 days a week for an hour a day, works a desk job, here’s a starting point:

Men: GRAMS OF PROTEIN PER DAY = 0.85 x bodyweight in pounds GRAMS OF CARBS PER DAY = 1 x bodyweight in pounds GRAMS OF FAT PER DAY = 0.5 x bodyweight in pounds

Women: GRAMS OF PROTEIN PER DAY = 0.7xbodyweight in pounds GRAMS OF CARBS PER DAY = 1 x bodyweight in pounds GRAMS OF FAT PER DAY = 0.35 x bodyweight in pounds

36

How much you eat matters! Weighing and measuring your food with a food scale is the most precise and reliable method to track food intake. You can use other methods like using your hands to measure, measuring cups or taking pictures but you need a system of quantifying how much food you eat in order to make changes later on. Remember these numbers are only estimates at best. They’re not necessarily perfect for you. You will likely have to make adjustments if you’re more or less active throughout the day, change your training volume, etc. The point is to start somewhere and make changes based on what happens and where you want to be.

What to eat (quality) Food quality matters! Higher quality foods are usually higher in vitamins and minerals essential for good health and performance.

37

Protein Lean protein is best. Think “Fewer legs the better” and red meats leaner than 90%. Bacon doesn’t count :) Sorry bacon lovers! Vegetarian and vegan protein sources (soy, tofu, beans) work too.

Carbs Bulk of VOLUME of carbs should come from vegetables. Get vegetables of all the colors of the rainbow, especially green on your plate. The bulk of your CALORIES should come from starchy carbs and fruits. Choose starchy carbs higher in fiber (brown rice, sweet potato, and whole grain pasta/bread). These are also typically higher in vitamins and minerals.

38

Fats Avoid trans fats (partially hydrogenated vegetable oil) at all cost (usually found in processed, baked sweets). Get most of your fats from nuts, seeds, olive oil, avocado, coconut oil, fish oil, etc. Tip: When counting macros, just count the majority macro in the food from the list above. Example: If you’re eating lean protein from the list ab don’t worry above, about the small amounts of fats and/or carbs in the protein. The same goes with fats and carbs from the list. You’ll drive yourself crazy making everything fit. This method may cause some discrepancies in calorie counting if you use a food tracker app but don’t worry. Just follow the plan and make changes if needed.

when to eat Ideally eat 5-6 meals per day spaced out as evenly as possible. I recommend eating every 3-5 hours. Eat vegetables throughout the day. Save the starchy carbs for meals around training. Eat most of your fats in the meals furthest away from training.

39

making adjustments You’ll likely need to make adjustments to your starting calorie and macro intake based on your performance and body composition goals. Track your weight at least 3 times a week and look at the trend over a span of a week. Adjust your calorie and macro intake on a weekly basis if needed (provided you’re sticking to the plan). If you’re not sticking to the plan, GET BACK ON THE PLAN. If you’re tired and have low energy during training, try adding in more carbs. 25-50g per day weekly until you feel better and are staying on track with your bodyweight goals. If you’re feeling good in training but need to gain, lose, or maintain bodyweight, adjust your fat intake. Use 15-30g increases to gain mass or decreases to lose mass. If you have to cut or add in a large amount of calories just to begin gaining or losing (more than 50% of what you started with), I would consult a nutrition coach to help you.

additional resources

40

additional resources

Post-Workout Nutrition: The Window of Gainz

Supplements Supplements may not be necessary if you’re eating enough calories, getting optimal amounts of macros, eating high quality foods and timing your meals well. Supplements can help give a little edge, but only if you’re doing everything else right. You can use protein (whey protein) and carb supplements (dextrose) for convenience but consider these like food.

42

Consistency Consistency is the most important factor in successful nutrition. It’s more important to be consistent in your nutrition than getting everything “right.” Consistency allows you to develop habits and, most importantly, identify what you need to change and then make those changes.

Time

You also need to give nutrition enough time to truly work. Results will not come overnight and will take weeks and more likely months. Track and measure your progress over time. Use objective measurements (your body-weight, body-fat %, pictures, etc.) to see if you need to make a change.

Commitment Make a commitment to getting your nutrition dialed in. You took the time to download and read this so make this a priority in your life and you’ll reap the benefits.

43

The one ton challenge lifts

The snatch The snatch is one of the most iconic Olympic lifts. It contains four fundamental components but is executed as a single fluid lift. The seamless motion makes heavy weights feel much lighter. With proper training, technique, and foundation exercises, the snatch can be your ally to reaching one ton. It begins with the setup. This is when you take your stand with your feet beneath the bar. You then bend over and grab the bar with your hands at least thirty inches apart. With the bar in hand, enter into a squat position and look straight ahead. Now you will begin the pull. Lift the bar using the muscles in your legs, back, and glutes. As you lift up, the bar should remain very close to your shins and knees, but not so close that it makes contact. Accelerate quickly and perform a triple extension with your knees, ankles, and hips until you are on your toes.

45

The snatch Pull your body beneath the bar and enter into a squat position. You’ll need to turn your wrists as you lift the bar completely above your head. After the bar is firmly in position, you’ll begin to stand. The snatch movement is not complete until you are standing completely, the bar is under control above your head, and your body is motionless. T here is only so much weight a person can use their arms to lift. Once you hit that threshold, you need to learn to use your body. Otherwise, you’ll plateau with the amount of weight you can snatch. In the One Ton Challenge training plan, Coach Travis Mash drills positions, focusing on perfecting your technique. You will be strong in your set up, efficient through the high hang, and fast with your turnover. Positional work in the One Ton Challenge is also important for the receiving position to ensure a strong 1 lockout and recovery.

1 https://www.crossfitmilo.com/snatch-clean-jerk-lifts/

46

additional resources

the clean The clean requires pulling large weights high and then clearing the shoulders. Afterward, the lift transitions to a front squat and is completed in a standing position. T he setup is similar to the snatch. You’ll stand with your feet beneath the bar. When bending over, grab the bar around shoulder width. This width is in contrast to the snatch, which is often gripped at the full length of the bar. Once you have the bar in hand, drop into a squat position and look forward. T he first motion is the pull. Keep your back flat and start your body mechanics as if you are doing a deadlift. Once the bar is past your knees, this is a fast and powerful lift that requires a triple extension of the knees, ankles, and hips. As you pull the bar higher, continue to extend, almost as if you’re jumping, until you’re standing on your toes. While doing this, keep your arms straight while shrugging up your shoulders with the trapezius muscles.

51

the clean After fully extending, you’ll need to pull yourself beneath the bar. Bend and lift your elbows up like you are doing an upright row to keep the bar close to you as you pull your body lower. Quickly enter into a squat position with the bar moving upward past the chest. That is the moment when you will very quickly transition your elbows to the front and bring the bar 2 ab your deltoids. above The clean brings a massive opportunity to throw up big weights as you inch closer to the goal of one ton. Athletes lacking the mobility or technique in the snatch will have the ability to make up for those numbers in the clean. With an easier catch position and less of a mobility requirement, the clean is a chance to start attacking the One Ton number.

1

2 https://www.crossfitmilo.com/snatch-clean-jerk-lifts/

52

the jerk The jerk begins from the "front rack" position, which is the finishing position of the clean. The lifter dips a few inches by bending the knees, keeping the back vertical, and then explosively extends the knees, propelling the barbell upward off the shoulders and quickly dropping underneath the bar by pushing upward with the arms and splitting the legs into a lunge position, one leg fo forward and one back. The bar is received overhead on straight arms, and, once stable, the lifter recovers from the split position, bringing the feet back into the 3 same plane as the rest of the body. Speed, accuracy, and strength are required to master the snatch and clean. For athletes with a large upper body, but little Olympic lifting background, the Jerk is the lift that can move you up the leaderboard. There are fewer technical positions in the jerk and big, strong athletes have the ability to muscle the weights around.

3 https://en.wikipedia.org/wiki/Clean_and_jerk#Jerk

56

the jerk If catching heavy weights in deep squats is an issue, the Jerk is going to be your best friend. Yes, you still want a massive leg drive, great mobility overhead, and speed under the bar, but you can get away with less technique in the jerk. There is no front or overhead squat requirement and even really strong athletes will have the ability to push press the we overhead. weight

57

additional resources

the jerk: balance

the jerk: tall

the jerk: power

back squat The back squat is the most basic strength exercise in weightlifting, and one of the most commonly used exercises other than the competition lifts. P lace the barbell behind your neck—retract your shoulder blades tightly and rest the bar in the meat of your upper traps. Place your feet between hip and shoulder width with the toes turned out so that at full depth each thigh and the corresponding foot are in line with each other. Set your back in a complete 3 arch, take in a large breath, and lock it in, forcefully ti tightening all trunk musculature. Bend at the knees and hips simultaneously to move down as directly as possible into the bottom of the squat with upright posture. Maintain tension in the legs throughout the movement and control the speed of the descent. Full depth is achieved when the knees are closed as much as possible without losing the arch in the back (if you cannot sit into a full depth squat, you need to work on mobility).

61

back squat Upon reaching the bottom position, immediately transition and stand as aggressively as possible. Again, move with the knees and hips together to maintain your upright posture—try to lead the movement with your head and shoulders.4 T ime to start making a move on the leaderboard. If you want to hit One Ton, you need to put up some big numbers on the squat. The squat is a foundational lift of the One Ton Challenge training plan. Coach Travis Mash will not dislike you if your squat is sub par, but he will be disappointed. Results in every lift come from having a big back squat. Confidence in this lift and getting your name on the board with an impressive number will help you build confidence in every other lift. The squat is your opportunity to take a massive leap towards 2,000 pounds.

additional resources

4 https://www.catalystathletics.com/exercise/77/Back-Squat/

62

The deadlift With your feet flat on the floor, bend at the knees and grab the bar with hands shoulder-width apart. You have two grip choices: a double overhand grip or a reverse grip, where one hand grips the bar overhand and one underhand. The reverse grip will allow you to lift heavier. Always squeeze the bar as hard as you can, especially on heavier sets, before the bar leaves the floor. If you struggle with your grip, try using chalk or a mixed grip (with one hand facing forwards, one facing back), which will help you cling to the bar so you can focus on your form. Keep your head in a neutral position by looking forward with your eyes fixed to a spot on the ground, 2-3 feet ahead of your feet. Keep your chin up so your head stays in the best position for lifting.

64

The deadlift Keeping your back straight and your head facing forward throughout, lift the bar using your legs and driving your hips forward. The deadlift should be a fast and powerful lift using your legs and glute strength. Drive upwards as explosively as possible. Aim to maintain a strong spine from the beginning of the lift to the end. Do this by keeping your chest up to prevent your torso hunching forward over the bar. Your shoulders should remain slightly in front of your hands until the bar passes mid-thigh level, at which point you want to retract your shoulder blades for a strong and stable torso. Pull your shoulders back at the top of the move, then carefully lower the bar to the ground.5

5 www.coachmag.co.uk/barbell-exercises/3725/how-to-deadlift

65

The deadlift The deadlift has to be the biggest lift in your arsenal. It’s technically the simplest lift, has the lowest mobility requirements, and the smallest range of motion. The difference between hitting the One Ton Challenge and missing could be your mental fortitude to bend over and pick up a heavy ass deadlift. Get your head right and get to work. T he deadlift block in the One Ton Challenge training plan will have you pulling heavy from many different heights. Most people will struggle off the floor and need to build a stronger core and upper back. Athletes struggling above the knee will need to increase glute and hamstring strength. If you want to pull maximal weights, you will need to be strong through the full mo movement.

additional resources

how to: deadlift 66

The Bench Press The bench press is arguably one of the most used exercises out there. Regardless of your goals, whether based more on performance or physique, it’s likely that you’ve seen or programmed the bench press into your schedule. A proper set-up is hugely important because it puts you in the right position to improve bench press strength. Powerlifters bench with a large arch to decrease the range of motion and give them the best leverage to press the most weight possible. For other sports, it’s best to use a fairly moderate arch. You’ll want to drive your hips and feet into the ground with solid ground contact so that force is transferred all the way through the body and into the bar. The bench press, when done correctly, isn’t just an upper body exercise. It becomes more of a total body exercise.

67

The Bench Press It requires strong glutes, hamstrings, calves, core, and support from the back. If you see someone benching and their legs look soft and their hips are not actively working throughout the movement, they’re doing it wrong. One of the most important elements of proper bench technique is shoulder position. The arms are typically closer to the body, making around a 45 degree angle. This positioning of the arms and shoulders also allows you to press the bar more straight up and down as opposed to back out over your head. Key points to remember are: upper arms at 45 degrees, legs, hips, and core tight, controlled explosion. 6

6 www.8weeksout.com/2013/11/19/improve-bench-press-strength/

68

the bench press On the way to One Ton, the bench press is going to have some athletes salivating and some running in fear. The bench is not a staple for all, but athletes that have developed a true capacity for 4strength can hit high numbers on the bench, even if it’s not a part of their normal training. C oach Travis Mash has spent countless hours under the bar and knows the ins and outs of increasing your bench press. The One Ton Challenge training plan will build your technique, pressing power, explosiveness off your chest, and deliver on the accessories in the shoulder and tricep to build the strongest bench possible.

additional resources

4

69

Rules

General Rules 1. ALL LIFTERS MUST WEIGH IN BEFORE THEY START THE ONE TON CHALLENGE. YOUR WEIGHT WILL BE RECORDED TO MEASURE YOUR POWER TOTAL (OTC TOTAL/ BODYWEIGHT).

2. THE LIFTS (FURTHER EXPLANATION BELOW): SQUAT – all lifts start standing, hip crease below parallel, and full stand back up with control of the weight. SNATCH – Bar moves from the floor to overhead in one movement. Weight must be stood up. Press outs are allowed. CLEAN – Bar moves from the floor to the shoulders. Weight must be stood up. JERK – Weight can move anyhow from the shoulders to full lockout overhead. BENCH PRESS – Weight begins in a fully locked out position, is lowered to the chest, and is then returned to a fully locked out position. DEADLIFT – Weight starts on the floor and is lifted to a standing position without any pause in the movement. All deadlifts must be pulled with a conventional stance. Sumo Stance will be disqualified.

71

General Rules 3. SUBMISSIONS:

Go to www.theonetonchallenge.com/ Enter your results, PR’s, and see where you stack up.

4. EQUIPMENT Lifters must use a 45 (35) pound or a 20 (15) kg bar. Weight belts, knee sleeves, and one set of knee wraps are the only acceptable gear. No bench shirts, squat or deadlift suits, or briefs are permitted. Olympic lifting shoes are allowed.

5. SHARE WITH THE WORLD:

We want to see your lifts and share them with as many people as possible. Tag us at @shruggedcollective and use #onetonchallenge on Instagram and Facebook so we can see your lifts.

72

Olympic lifts

the snatch

power lifts

The barbell is placed horizontally in front of the lifter's legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. Du During this continuous movement, the barbell may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. T he weight, which has been lifted, must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until returning the barbell to the platform. T he lifter may recover in his or her own time, either from a split or a squat position, and finish with the feet on the same line, parallel to the plane of the trunk and the barbell.

74

The clean

The barbell is placed horizontally in front of the lifter's legs. It is gripped, palms downwards and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. T he barbell must not touch the chest before the final position. It then rests on the clavicles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight.

75

the Jerk

The athlete must take the bar out of a rack or off blocks. The athlete bends the legs and extends them as well as the arms to bring the barbell to the full stretch of the arms vertically extended. He or she returns the feet to the same line with arms and legs fully extended before returning the barbell to the platform.

76

power lifts

back squat

First, the lifter shall un-rack the weight and assume an upright position. The bar shall be held horizontally across the shoulders with the hands and fingers gripping the bar and the feet flat on the platform with the knees locked. T he lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees. The lifter must recover at will without any downward movement to an upright position with the knees locked. The lifter shall face the front of the platform.

Scoring

78

Deadlift

The lifter shall face the front of the platform. The bar must be laid horizontally in front of the lifter's feet, any grip is acceptable, and lifted without any downward movement until the lifter is standing erect. H ands must be outside the legs in a traditional stance deadlift. A sumo stance with the arms inside the legs is unacceptable. On completion of the lift, the knees shall be locked in a straight position and the shoulders square or back. A controlled descent is not required and the lifter may drop the bar from the finished, upright position.

79

Bench Press

The lifter must lie on his/her back with shoulders and buttocks in contact with the flat bench surface. The lifter’s shoes must be in contact with the floor. This position shall be maintained throughout the attempt. The head may rise off the bench or move during the performance of the lift. To achieve firm footing the lifter may use flat surfaced bumper plates to build up the surface of the platform. After receiving the bar at arm’s length, the lifter shall lower the bar and make contact with the athletes chest. T he bar is pressed upwards to straight arm’s length and held motionless.

80

Scoring

one ton challenge Scoring Your score is the sum of the highest weight lifted across all six lifts. All lifts must be individually recorded to the scoreboard at www.theonetonchallenge.com/ Upload to a video sharing site (Instagram, YouTube, or Vimeo) and hyperlinked to the corresponding link at www.theonetonchallenge.com/ In order to enter the “One Ton Club,” the sum total of all six maximal lifts must total, at or above, 2,000 pounds for men or 1,200 for women.

82

Strategy

The beauty of The One Ton Challenge is that you create your own experience. There are no defined rules about how to attack the event. Personally, when I completed The One Ton Challenge, here was my strategy: Back Squat - 419# Snatch - 232# Clean Cl - 308# Jerk - 300# Deadlift - 465# Bench Press - 285# I started with the back squat because I wanted to jump out with a big lift early. The squat is very taxing on the body so hitting it early allowed me to give 100% effort to the lift. I missed 425# three times for depth before backing it down to 419#.Starting with the squat was important to me because I am very confident and strong in the back squat. Getting in a big lift early built confidence and momentum for the five lifts to come. I moved to the snatch for my second lift because of the technicalities of the lift. I needed to be inside 97% of my lifetime best and my technique needed to be dialed in. Riding the high of getting in a good back squat, my leg strength and power was still there.

84

I actually missed 220# after being way too fired up and threw it behind me. My strategy was to feel as fresh as possible in the areas I needed to be most confident, the back squat and snatch. I followed the snatch with the clean. Going with both Olympic lifts back to back was a great strategy for me because I already had the movement pattern dialed in. Additionally, I could keep the warm up sets quick. Instead of a normal warm up to get the movement pattern dialed in, I was ready to start at higher percentages, make bigger jumps, and not tire out my legs in the bi process. Since I had not gone overhead all day, the jerk was the final piece for day one. I am not very strong overhead and it has always been the weakest part of my game. My legs have always been the asset that balanced out the liability of my shoulders. I wanted to hit a decent number so it would not hurt my score. It was a “survive and advance” scenario. I wasn’t making moves but I didn’t want to lose any hopes at One Ton because of one lift.

85

On day two I ate a massive breakfast, slugged some coffee, and went right over to the platform for the deadlift. Again, I found myself in a place where I needed a big number on a lift that I was not very confident about. I always preferred the Olympic lifts to the power lifts. Confidence is a massive part of this challenge and over six lifts you start questioning your capabilities. My strategy was to post a number that gave me the opportunity to hit a bench press that I knew I could hit any day of the week. 465#’s later, that lift propelled me into a place were I only needed to bench above 275 to enter the One Ton Club. I am not a great bench presser but I was so confident at this point I knew I just needed to get the job done. One lift was all I needed. I hit a smooth 275, added some 5 pound change plates, and put up 285 to total 2009 pounds. Mission Complete.

86

where to start There is no right or wrong way to accomplish this goal. You do need a strategy though. You’ll be shocked at how tired your muscles get when you stack six maximal efforts together. This effort is not just the top 6 lifts. It’s the warm ups, build up sets, missed reps, and extra attempts that start to add up. S o, what are some best practices for attacking The One Ton Challenge?

build confidence Get a couple good lifts on the scoreboard. Feel confident in your movements. This is so important over the course of this challenge. You don’t want to be struggling through your first lift trying to eek out a few extra pounds and failing lifts. Get in there, hit a couple good numbers, and build confidence.

87

be efficient Don’t get stuck hitting a ton of warm up lifts. The cumulative volume of weight you’ll be lifting is taxing. Take larger jumps than you normally would in training sessions just to keep the total volume lifted as low as possible.

best lifts first This is a great strategy to build confidence. It also sets you up to know exactly what you need to hit on your weaker lifts. We all have weaknesses but if you get out a great start, you can hide the weaknesses a little easier with big numbers early.

best lifts last This is also a great strategy knowing that you have your best lifts still in your back pocket to propel you to One Ton at the end of the day. While you are fresh, hit the lifts that you consider a weakness knowing that you still have your big ammo ready to fire when the time is right.

88

one ton challenge Club You do 6 lifts and total over 2000 pounds for men or 1500 pounds for ladies and… you made it! Congratulations! Maybe you totaled one ton. Maybe 2 thousand pounds was too much (this year), but that’s not the point. The point is progress. The point is having a goal that gives direction. Set goals that make you better whether or not you hit them exactly as stated. T here is a unifying bond among those who meet challenges head on. A confidence that has been forged through the shared experience of the barbell. A commitment to achievement and not accepting the status quo. You want to stand out and push past what society has deemed normal. And your character exemplifies this. Life and the barbell have humbled you along the way. There is an appreciation for the gift of life and knowing that inside the gym, the smell of bumper plates, and rubber mats, you have a tribe, and a place to call home. WELCOME TO THE ONE TON CLUB.

90

Frequently asked questions

Q: How long is The One Ton Challenge Training Plan? A: The One Ton Training Plan is a year long training plan comprised of 6, 8 week training blocks. Each training block is built to gain full body strength in all the lifts with a targeted focus on one lift. In training block 1, you will snatch, clean, jerk, deadlift, and bench to gain overall strength, however, the larger goal is to focus on building strength in the back squat. Each eight week tr training block will follow the same protocol cycling through each lift to create a well rounded program that gets you to One Ton.

Q: Do I need a weightlifting coach? A: We are your coaches. When you register for the One Ton Challenge Training Plan you will get coaching inside a private Facebook group. Inside the private group you can post videos, get specific coaching cues, talk to coaches, and learn technique drills to help with each of your lifts.

Q: Can’t I just max out all my lifts every time I do them and get stronger? A: There are plenty of folks out there who love to lift, but lack the direction of being on a well designed program. That’s why Travis Mash is one of the best coaches in the world. He knows the exact method to take you from the lifter you are today, straight into The One Ton Club.

92

He has written the program to build strength and improve your technique so you can accomplish your goals. W hat we see happen a lot is lifters go to the gym, don’t know what to do, so they max their lifts. While this can net you strength gains for a short while, it does nothing for mechanics that need to be worked on or improve consistency. You’ll find new lifters who go heavy all the time usually can’t hit 80% or more for a quick double, and then they will fail to hit their maxes on the day it ma matters. The saying “the little things kill” couldn’t be more true. Get on a program, and stick to it. Patience is key, and that can be tough in the “I want it now” society we live in. In short, you may get stronger for a while maxing out daily, but it’s not going to do anything to fix your lifts. The point of The One Ton Challenge Training Plan is to build you to be more consistent at heavier we weights over time. Put in the time!

Q: Can I post video of my lifts to the scoreboard? A: Absolutely. Not only is the scoreboard there to see how you rank in The One Ton Challenge, you also have an easy to access place to see your best lifts.

Q: Can I still do cardio (running, swimming, bicycling, etc.) while trying to gain muscle? A: Yes you can still run, swim, bicycle etc. if that is what you want to do or enjoy as a hobby, but be careful with going overboard with the cardio.

93

If your main goaI is to gain mass and put on muscle, you’re going to be lifting heavy stuff all the time. You need to be able to recover to hit the next session hard and for your body to grow! If you start messing up your ability to recover because you still want to run 12 miles a day, you’re not going to see any real progress with gaining mass. Prioritize what is most important to you. If you are training to run a marathon in a few weeks, maybe you should hold off on trying to get swole until you’re ready to make the commitment. Keep the longer cardio sessions within reason and once or twice a week max. Take it as an opportunity to get out of the gym and have fun or use it as a way to get in some active recovery on your non-training days.

Q: are there weight classes? A: No, there are no weight classes. We ask you to weigh in so we can calculate your “Power Index.” That is your One Ton Challenge total divided by your body weight. This will give you the best look, pound for pound, on how you stack up against heavier and lighter lifters.

Q: What accessory exercises should I be doing? A: Just sit back and let Travis Mash guide the way. The One Ton Training plan has accessory, technique, and movement specific accessories built in to make sure you are balanced and strong in all six lifts. There are several great accessory exercises that will help just about everyone.

94

Good mornings, Romanian deadlifts, glute ham raises and back extensions are favorites among weightlifters for developing and strengthening the posterior chain muscles in order to improve pulling heavy weights from the floor. There are also a number of exercises for the upper body, legs, and the core. Most sound weightlifting programs will include various accessory exercises so your best bet is to get on a solid program and then get with a knowledgeable coach (online or in-person) to tweak your exercises to fit your needs.

Q: what kinds of foods should I eat? A: The types of food you should eat while training will depend on what your goals are and what you expect to have happen with your body while you are training. As you train to gain muscle mass, your body will need more energy to maintain the muscle mass it’s put on. As it burns more calories you’ll need to adjust. If you don’t eat enough calories everyday, then you will reach a plateau that you’ll be unable to pass until you change the way you eat. In addition to increasing your calories, you want to ensure that you get enough protein, carbs and healthy fats. And don’t make the mistake of thinking that you can start eating candy bars and drinking sodas in order to get the calories that you need to keep adding muscle. Protein is vital in your diet. The key is to ensure that you eat lean proteins. Fish is an excellent source of protein as is lean pork, chicken, tuna,turkey and beef.

95

Carbs are just as important when training! Not having enough carbs in your diet will quickly deplete your body of glycogen, which your body burns to provide energy to your muscles and central nervous system during intense training. Sweet potatoes, white potatoes, yams, and brown rice are good sources of carbs, especially after training. Fat is high in calories and can help make getting enough calories much easier. Fat is also important for hormone regulation, particularly testosterone which is crucial for muscle growth. Some good sources of high-quality fats include avocado, olive oil, nut butters, and coconut oil. Don’t neglect the fats!

Q: What supplements do you recommend taking and how much? A: The most important start is with food. Make sure to eat high-quality food. Supplements are exactly that, supplements. Supplements cannot replace really awesome, high-quality food. As for supplements here’s some solid basics to take: OMEGA-3 FATTY ACIDS: Take the good high-potency stuff and about 0.5 gram of Omega 3s (DHA/EPA) per 10 lbs of body weight. VITAMIN D: Healthy and athletic adults can aim for about 4000 IU per day. C REATINE: 5 g a day. No need to load or cycle off. ZMA: 3 capsules right before bedtime for the guys. 2 for the ladies.

96

add your scores and check out the leaderboard onetonchallenge.com

97