Barbell Eddie Halls training

[Simply strong]

I’ve recently been watching a few of Eddie Halls YouTube training vlogs and I can’t seem to make sense of a few things.

Firstly, I just want to recognise that I’ve not seen a detailed brake down of his training program, just what he’s chosen to include in a YouTube video. So I’m fully willing to acknowledge that I don’t have the full picture. HOWEVER

He mentions his “rule of 6”. Basically it seems that he just maxes out (6RM) every time he trains a lift, then does 3x10 on a bunch of machines. For someone so strong this does not seem a very sophisticated program. (It certainly seems very contrary to a lot of SF programming principles)

There are also a number of occasions when he says stuff like “don’t do this” then does it in a demonstration. Like he shows what the perfect set up for a deadlift is, then showed a set up for a working set where he did everything he just said not to do (rounded back, bar not over mid foot, hyperextending the lumbar spine at the top etc).

Now, I don’t wanna be that guy to throw dirt at the guy who deadlifted 500kg but I can’t gelp but wonder if he’s only that strong due to the drugs. I always figured it was a competition of superior programming, technique and recovery along side the drugs.

Anyone care to show me where I’m wrong or do people have similar opinions?

 

[Glen]

This is the supposed cycle he used running up to his 500kg pull

Week 0 (warmup week)
65% 3 x 10

Week 1
70% 3 x 8

Week 2
60% 8 x 2 speed reps*

Week 3
75% 3 x 5

Week 4
60% 8 x 2 speed reps

Week 5
80% 3 x 3*

Week 6
80% x 1*
85% x 1
90% x 1 x 3 speed reps

Week 7
Deload*

Week 8 (competition)
85% x 1
93% x 1
100% x 1

 

[Antti]

Doing a tough set or two of six, or four, let's say five, and following it with a couple of sets of choice assistance exercises for few reps more is a program template that has always worked extremely well and always will. It has produced numerous World champions in powerlifting. It is the real deal.

 

[Simply strong]

Interesting. would have thought this was too heavy too often but clearly not. Why do strong first programs loook so much different then? PTTP especially

@Glen that looks more what I’d expect. where did you find it?

 

[Glen]

Interesting. would have thought this was too heavy too often but clearly not. Why do strong first programs loook so much different then? PTTP especially

@Glen that looks more what I’d expect. where did you find it?

Some very clever people pieced it all together from all the social media they could find of his training. They worked backwards from the 500kg lift and mapped out all recorded Deadlift sessions.

As such it might not be 100% and might be just a portion of the total program.

 

[Sean M]

@Simply strong I think it’s also in the book Deadlift Dynamite by Pavel.

Edit: never mind, it was Andy Bolton. But he (Andy) does share his exact training program that lead to his PR pull.

 

[Steve Freides]

Anyone care to show me where I’m wrong or do people have similar opinions?

Please don't take this the wrong way, but I don't care to show you where you're wrong because no one except Eddie and his trainers can tell you that.

Around here, we teach a principles-based approach. What you've described is, as @Antti says, something that's worked for a lot of champions, but I would hasten to add that you don't know about all the people who tried that approach, didn't understand some of the fundamentals of strength that we teach, and got injured therefore never reached their potential. Or they got burned on all the heavy lifting. See Dr. McGill on athletic activities that are "self-selecting" - constant maxing out is such an approach to strength training.

Another thing we must say is the performance at the highest levels is, by definition, going to be risky business. One thing that's always stuck with me was Gray Cook talking about the FMS scores of athletes in seasonal sports - usually their FMS scores would go _down_ during their competitive season because their focus necessarily is on the competition of their sport, not on improving or even maintaining their FMS score.

And performance at the highest levels is, by definition, also going to be personal - what works for one person won't necessarily work for another.

No one program, not Eddie Hall's nor PTTP, is right for every person at every time. I can think of no better program for a beginning lifter than PTTP but I don't follow it now because it no longer works for me. The most I might do is a PTTP cycle for a few weeks or months when I don't have a competition coming up.

So I wouldn't trouble yourself about how Eddie Hall trains - find something that works for you and do that.

-S-

 

[IonRod]

Interesting. would have thought this was too heavy too often but clearly not. Why do strong first programs loook so much different then? PTTP especially

@Glen that looks more what I’d expect. where did you find it?

Eddie Hall pulled a PR. To do this a powerlifter sets a date and works backwards in his training plan to peak at that date. Nowhere in PTTP do you have a "peaking" protocol. There is no reason to compare.

Additionally, "too heavy too often" for somebody is probably "another day at the gym" for Eddie Hall. A single at 90% is not "too heavy" either way.

 

[Jeremykots]

@Simply strong I think it’s also in the book Deadlift Dynamite by Pavel.

Edit: never mind, it was Andy Bolton. But he (Andy) does share his exact training program that lead to his PR pull.

Andy and Pavel co-wrote Deadlift Dynamite

 

[Jeremykots]

Some very clever people pieced it all together from all the social media they could find of his training. They worked backwards from the 500kg lift and mapped out all recorded Deadlift sessions.

As such it might not be 100% and might be just a portion of the total program.

Also just to point out for reference, Eddie Hall has an interview where he talks about using a sports psychiatrist to basically get into an almost auto-pilot mode. Not to mention, he legit almost died from the lift

 

[Kenny Croxdale]

Eddie Hall pulled a PR. To do this a powerlifter sets a date and works backwards in his training plan to peak at that date.

Periodizaton Training

This is Periodization Training. Athletes in all sports utilized some type of Periodization Training Program.

It amount to being being a road map on how to get to your destination. Without it you just going for a Sunday drive or driving hoping you get to where you want to do.

Additionally, "too heavy too often" for somebody is probably "another day at the gym" for Eddie Hall. A single at 90% is not "too heavy" either way.

"Going To Heavy Too Often"

While the load Eddie handles are beyond what other handle, the same principles apply.

One of the underlying reason most individuals don't progress as well as they could are...

1) Overtraining

2) No plan (Periodization Training)

A single at 90% is not "too heavy" either way.

Progressive Overloading

Training at 90% is something you can or want to constantly maintain; which takes us back to Periodization Training.

The foundation of Periodization Training is to start a program that is fairly easy and progressive increase the load during a training cycle that last a number of weeks.

The final week of the training cycle need to be where you push to failure or near failure in you exercise and repetitions.

The final week is then followed with a new Periodization Training Program. The load is dramatically dropped. This allows for...

Active Recovery

This means light, easy training. It increases blood flow to the muscle delivering nutrients to the muscles and eliminating the metabolites, taking out the garbage.

It also allows the Central Nervous System and the body to recover.

The foundation of Periodization Training is built on...

The General Adaptation Syndrome

When presented with stress the body goes through three stages; alarm, resistance, and finally
exhaustion.

In a progressive overload training program, the final week is the Exhaustion Stage.

The Exhaustion Stage mean have...

Overreached

This means you will have a slight decline in performance.

A new training cycle with a dramatic decrease in loading (Active Recovery) is then implemented. This allows for "Supercompensation" the body responding to the stress by becoming strong. An example is a flu shot that makes stronger and more resistant should you be exposed to the flue.

Overtraining

Individual who continue to push the intensity after reading the Exhaustion Stage end up going backward and often having injuries.

Continuing to push in the Exhaustion Stage can take months to recovery from.

The Deload

Individual decreasing the load for one or two workout and then ramp back up to their near max training, end up with a short term fix. In the long run they lose ground.

Kenny Croxdale

 

[Kenny Croxdale]

Also just to point out for reference, Eddie Hall has an interview where he talks about using a sports psychiatrist to basically get into an almost auto-pilot mode.

"Baseball is 90 per cent mental. The other half is physical."
Yogi Berra

As you noted, this is one area the the majority of individuals neglect.

A good podcast on this is with Dr Craig Marker...

Dr Judd Biasiotto
Podcast Episode #08: Dr. Judd Biasiotto | StrongFirst

Biasiotto is a psychologist who wrote a number of book on the mental aspect of training; visual training for sports.

I have several of his books.

I called him up several years ago to order a book from him; asking which book would be a good book.

Jokingly, Judd said, "They are all great book because I wrote them."

Judd then spent an hour on the phone with me going over his work with the Kansas City Royals Baseball team, his use of visualization for Squatting over 600 at 132 lb, etc.

Sports Psyching
https://www.amazon.com/SPORTS-PSYCHING-Playing-Your-Best/dp/0874771366

This is an excellent book, one of my training bibles.

Another Interesting Book...

that I have is by Synertistics. One of the interesting method that Mike Schmidt (Philadelphia Philly's) used for Visualization prior to a Baseball game was to watch a "Best of Mike Schmidt Batting Video).

Kinesthetic "Visualization"

Some individual, like myself, have a hard time visualizing the correct movement. For Kinesthetic individual, they can feel when the movement is correct.

In lifting that means, when pushing/pulling the weight up, the bar feel like it on rails (like a Smith Machine), the bar gliding up.

A third component a Auditory perception.

Kenny Croxdale

 

[Chrisdavisjr]

This is an excellent book, one of my training bibles.

That book looks awesome; I just ordered a copy.

 

[Molson]

I’ve recently been watching a few of Eddie Halls YouTube training vlogs and I can’t seem to make sense of a few things.

Firstly, I just want to recognise that I’ve not seen a detailed brake down of his training program, just what he’s chosen to include in a YouTube video. So I’m fully willing to acknowledge that I don’t have the full picture. HOWEVER

He mentions his “rule of 6”. Basically it seems that he just maxes out (6RM) every time he trains a lift, then does 3x10 on a bunch of machines. For someone so strong this does not seem a very sophisticated program. (It certainly seems very contrary to a lot of SF programming principles)

There are also a number of occasions when he says stuff like “don’t do this” then does it in a demonstration. Like he shows what the perfect set up for a deadlift is, then showed a set up for a working set where he did everything he just said not to do (rounded back, bar not over mid foot, hyperextending the lumbar spine at the top etc).

Now, I don’t wanna be that guy to throw dirt at the guy who deadlifted 500kg but I can’t gelp but wonder if he’s only that strong due to the drugs. I always figured it was a competition of superior programming, technique and recovery along side the drugs.

Anyone care to show me where I’m wrong or do people have similar opinions?

Did you read PTTP Professional? A lot of champions have unconventional training and pulling methods that would not be recommended nor to pros or regular humans. I’m not a barbell guy but this book should be read by everyone intrested in strength training.

 

[IonRod]

Eddie Hall talks about prep for 500kg pull. Starts after around 10 min mark

 

[mikerobinson]

Not totally unrelated. A few of us train with and have weekly programming from Andy Bolton.

What was hard to get our heads around was how little training (compared to other powerlifting programs or what you might think would be needed) there is to produce higher 1RM. Similar to some SFG principles in this way. But this more like old school British powerlifting: no science, no complexity, no BS.

Both volume and intensity (amount of weight) is fairly low. Over the course of cycle you're averaging like 72% of 1RM. The training sets for DL might only be 2x2 for the whole week, but there are a decent number of lead up sets. He emphasises not pushing the limits and lots of recovery and long rests.

The other thing that was new to us was the assistance exercises that really progress the big three lifts (squat, DL, BP). So for example, you got paused squats to assist squat and DL all at higher reps. Or speed DL to assist DL. Then some specialist work for weaknesses, like deficit DL if pulling off the floor is a weak spot.

Typical training session is 3 - 4 exercises, done 3x a week, each session is about 50 mins. And over time people hitting new 1RM, with cycling, but you have to be patient and be in it for the long haul.

The other thing is that his programming is quite individualised not cookie cutter, so you get it weekly, not for weeks at a time, and he adjusts according to what happened and the feedback in the previous week. It's not like getting a 12 week program. But there's guys hitting 4x bodyweight, which is impressive enough. We all drug free btw.

 

[Antti]

Not totally unrelated. A few of us train with and have weekly programming from Andy Bolton.

What was hard to get our heads around was how little training (compared to other powerlifting programs or what you might think would be needed) there is to produce higher 1RM. Similar to some SFG principles in this way. But this more like old school British powerlifting: no science, no complexity, no BS.

Both volume and intensity (amount of weight) is fairly low. Over the course of cycle you're averaging like 72% of 1RM. The training sets for DL might only be 2x2 for the whole week, but there are a decent number of lead up sets. He emphasises not pushing the limits and lots of recovery and long rests.

The other thing that was new to us was the assistance exercises that really progress the big three lifts (squat, DL, BP). So for example, you got paused squats to assist squat and DL all at higher reps. Or speed DL to assist DL. Then some specialist work for weaknesses, like deficit DL if pulling off the floor is a weak spot.

Typical training session is 3 - 4 exercises, done 3x a week, each session is about 50 mins. And over time people hitting new 1RM, with cycling, but you have to be patient and be in it for the long haul.

The other thing is that his programming is quite individualised not cookie cutter, so you get it weekly, not for weeks at a time, and he adjusts according to what happened and the feedback in the previous week. It's not like getting a 12 week program. But there's guys hitting 4x bodyweight, which is impressive enough. We all drug free btw.

You train in a group with several men deadlifting four times their bodyweight?

 

[mikerobinson]

You train in a group with several men deadlifting four times their bodyweight?

Not quite. There are a group who regularly train with Andy. About 10-12 or so. They train kind of as equals, rather than students, although everyone is strong people are at different levels. But all are strong and putting up impressive lifts. The lifts from the previous session are recorded on the chalk board next to Andy's rack.

So the 'long rests' between sets comes because a person doesn't lift until everyone has gone round and lifted, and the next in line, and the one just lifted, helps with setting up the plates. It's like a merry go round.

Then there are others who see him a few times a year, get instruction, programming, and work through the program remotely, with weekly feedback from him, and they'll send in videos etc.

 

[Antti]

Not quite. There are a group who regularly train with Andy. About 10-12 or so. They train kind of as equals, rather than students, although everyone is strong people are at different levels. But all are strong and putting up impressive lifts. The lifts from the previous session are recorded on the chalk board next to Andy's rack.

So the 'long rests' between sets comes because a person doesn't lift until everyone has gone round and lifted, and the next in line, and the one just lifted, helps with setting up the plates. It's like a merry go round.

Then there are others who see him a few times a year, get instruction, programming, and work through the program remotely, with weekly feedback from him, and they'll send in videos etc.

I see. Yes, that is a good way to train.

Still, a deadlift like that is indeed impressive enough, especially outside the first weight classes.

 

[freeflowme]

One other thing to keep in mind is that Eddie himself is now constantly talking about how peak strength is no longer his goal - for example that while he thinks he could set the world record raw bench if he trained for it for 12 months he's not going to make a million quid doing that, but he will make a million quid from movies. So, his training is more bodybuilding-like now, with the primary strength exercise in the 6 rep range to maintain strength for his History Channel show and general muscular development, and then a lot of other higher rep movements for what he calls "quality" of muscle and "tearing all the muscle fibers" in a selected muscle group.