4 x Farmer Walks

Designed for ALL runners

Intensity

Max load, up to 90”

Recovery

3 minutes between reps

Exertion

10/10

Periodization

General, Foundation, & Specific Periods

Context & Details

Psychophysiological Concepts & Training Objectives

Farmer walks are classified under the loaded carries family of movement patterns. For runners, loaded carries are valuable because they can be used as an effective to increase glycolytic work capacity.

Glycolytic work capacity, or anaerobic endurance, a trainable physiological quality. It can best be thought of as the duration an athlete can express a near maximal amount of force before an injection of acidosis in the muscles tissues compromises work quality.

Glycolytic capacity work bouts last approximately 60 - 90 seconds, with a 1:3 work:rest ratio. Anywhere from 4 - 12 reps in a set (depending on the fitness and intent of the training session) with 1 - 3 sets is adequate to train this system.

On the track, runners train this system by running fast 400m repeats at 800m pace on 1:1 to 1:2 work:rest ratios. It’s often neglected in a runners training diet because the coach usually dismiss the value of it due to the high intensity, low volume nature of this work. But a robust glycolytic capacity is important to running success. The more expansive the capacity the high tolerance the runner has to buffer, clear and run with increasing levels of lactate.

Loaded carries, like Farmer Walks, help build glycolytic capacity in the gym, so when a runner does start performing this work in their run training they can do higher quality work, for longer, with less overall fatigue.

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Application

Farmer Walks are best done at the end of strength training workouts, as they are highly fatiguing. The best way for runners to progress this workout is use the heaviest load (hex bar, kettlebells, dumbbells, gallon jugs of water) possible that they can carry for at least 60 seconds. This may take some experimenting at first to find the right load.

Then progress with the same load up to 90” in duration. The end of each rep should be met with an overwhelming desire to drop the load. Once 90” walks become easy, increase the load, and start back at 60 seconds in duration.

Posture is critical. The mid-section or “core” should be tense the entire time. The grip on the load should be white knuckle. Breathing should be smooth, ideally through the nose. And the head should sit atop the spine as if they’re holding a large orange between their chin and collar bone.

I think this exercise should be kept in the strength training program at least from the General through Specific periods of train, if not year round. Depending on the rep and recovery scheme used it can be a development, retention, or even restoration activity.

Plus it’s great insurance should coach ever need help moving. Runners who regularly do loaded carries will have no problem helping move beds, bookcases, boxes, or couches. The cost saving on hiring moves is reason enough to integrate into a strength training program — plus a higher glycolytic work capacity will help them keep running fast when others are tiring towards the end of the race.

Any questions? Direct Message me on twitter.
Thx. | jm

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