Exclusive Q&A with Mat Fraser and Rob Kearney

Table of Contents

1. Introduction
2. About Rob Kearney
3. The Sport of Strongman
   • Lifts in Strongman
   • Testing Strength and Athleticism
4. Rob Kearney's Journey in Strongman
   • CrossFit Background
   • Transitioning to Strongman
5. The Big Three Lifts: Squat, Bench Press, and Deadlift
6. The Importance of Strength in CrossFit
7. Balancing Strength Training and Metcons
8. The Role of Recovery in Strength Training
   • Sleep and Nutrition
   • Other Recovery Modalities
9. The HWPO Strong Program
   • Program Overview
   • Volume in the HWPO Strong Program
10. How to Measure Strength Progress Without Maxing Out
    • Daily Feel and Perceived Effort
    • Improvement in Warm-up Sets
11. Avoiding Burnout in Strength Training
    • Setting Small Attainable Goals
    • Prioritizing Mental Health
    • Listening to Your Body's Needs
12. Maximizing Your 24 Hours for Strength Training
    • Prioritizing Work, Training, and Rest
    • Sticking to a Daily Routine
13. Routine Hacks for Successful Strength Training
    • Gradual Implementation of New Habits
    • Finding Balance in Strength and Conditioning
14. Training Your Mind for Strength
    • Visualization and Goal Setting
    • Relaxing into Your Game Plan
    • Executing with Confidence
15. Advice for Those Looking to Get Strong
    • Embracing the Journey and Avoiding Frustration

Article

Rob Kearney: From CrossFit to Strongman: A Journey of Strength

Introduction

In the world of strength sports, few athletes command as much respect as Rob Kearney. With an impressive list of accomplishments, including competing at the World's Strongest Man and being hailed as the pound-for-pound strongest man in the world, Kearney is a force to be reckoned with. But his journey to the top was not a traditional one. In this article, we Delve into Kearney's transition from CrossFit to Strongman, the importance of strength in CrossFit, the benefits of a balanced training approach, and the keys to avoiding burnout in strength training. So buckle up and join us as we explore the world of strongman through the eyes of Rob Kearney.

About Rob Kearney

Rob Kearney is a renowned strongman athlete known for his incredible strength and athletic prowess. Standing at five feet ten inches and weighing 285 pounds, Kearney is no stranger to competition. With accolades that include competing at the Arnold Strongman Classic and the Rogue Invitational, Kearney has established himself as one of the top competitors in the world. But what sets Kearney apart is not just his physicality, but also his journey to the top. Let's learn more about his background and how he got to where he is today.

The Sport of Strongman

Strongman, as Kearney describes, is a "weird" sport that combines strength, speed, and agility. Athletes in this sport lift awkward and non-traditional objects, such as logs, deadlift bars, and even cars. The events in strongman are diverse and range from truck pulls to keg tosses to the iconic Atlas stones. What makes strongman unique is not only the emphasis on strength but also the requirement of athleticism. Competitors must be able to run, move quickly, and maintain agility while performing the various events. It is this Blend of strength and athleticism that drew Kearney to the sport, and he has been excelling in it ever since.

Rob Kearney's Journey in Strongman

Kearney's journey in strongman started unexpectedly. As a 17-year-old high school senior, he was introduced to the sport through his passion for CrossFit. Under the guidance of a substitute teacher who was a CrossFit coach, Kearney began his training in barbell lifts and other exercises. During this time, his strength stood out, and he caught the Attention of his coaches. This led him to participate in his first strongman competition at the age of 17, where he fell in love with the sport despite finishing last. From there, Kearney's career in strongman took off, leading him to compete at prestigious events and ultimately becoming one of the top competitors in the world.

The Big Three Lifts: Squat, Bench Press, and Deadlift

When it comes to strength training, the big three lifts hold a special place. These lifts, which include the squat, bench press, and deadlift, are fundamental to building overall strength and power. Kearney emphasizes the importance of getting stronger in these lifts as they serve as the foundation for performance in other movements. By increasing strength in the squat, bench press, and deadlift, athletes can improve their performance in numerous CrossFit movements, such as clean and jerks, snatches, and general barbell work. The correlation between strength in the big three lifts and overall fitness is significant, making them a focal point in Kearney's training approach.

The Importance of Strength in CrossFit

CrossFit training places a heavy emphasis on conditioning and endurance. However, Kearney highlights the significant role that strength plays in the sport. While many CrossFitters prioritize metabolic conditioning, Kearney argues that getting stronger is an essential component of improving overall fitness. He explains that being strong can make the workouts feel easier and more manageable. For example, if an athlete's deadlift strength increases from 315 pounds to 405 pounds, a 95-pound barbell in a workout will feel significantly lighter. Therefore, Kearney encourages CrossFitters to reframe their perspective and include strength training to enhance their performance in the sport.

Balancing Strength Training and Metcons

One common challenge for CrossFit gym-goers is stagnation in strength progress despite consistent training. This can be attributed to the difficulty of balancing strength training with high-intensity metcons and conditioning workouts. Kearney acknowledges the struggle of dedicating time to strength training while striving to maintain overall fitness. However, he emphasizes the importance of finding that balance to ensure steady progress in both areas. By dedicating specific periods to strength training and implementing metcons strategically, athletes can maximize their potential and achieve well-rounded fitness.

The Role of Recovery in Strength Training

When it comes to strength training, recovery is crucial for optimal progress. Kearney highlights the significance of both muscular and central nervous system (CNS) recovery. While proper nutrition and sleep play vital roles in recovering from muscular fatigue, Kearney emphasizes the importance of understanding the impact of CNS fatigue. When training for true strength, athletes undergo intense CNS fatigue, which takes a longer time to recover from than muscular fatigue. This necessitates a balanced approach to training, prioritizing recovery modalities such as sleep, nutrition, and soft tissue work to support both muscular and CNS recovery.

The HWPO Strong Program

Kearney has developed the HWPO Strong program, which stands for "Hard Work Pays Off." This program is designed to strike the perfect balance between strength gains and fitness maintenance. By combining strength-focused training with conditioning elements, the HWPO Strong program provides a comprehensive approach to training the body and mind. The program focuses on gradually increasing volume and work capacity, enhancing overall strength, and improving performance in various CrossFit movements. With its structured approach and emphasis on well-rounded fitness, the HWPO Strong program is suitable for athletes of all levels.

How to Measure Strength Progress Without Maxing Out

Contrary to popular belief, maxing out on lifts is not necessary to gauge strength progress accurately. Kearney explains that the day-to-day feel and perceived effort are essential markers of improvement. As athletes warm up and progress through their working sets, they should Notice improved movement Patterns, increased confidence, and a Sense of ease in handling HEAVIER weights. By paying attention to these subtle but Meaningful changes, athletes can track their progress without relying on frequent maximum lift attempts.

Avoiding Burnout in Strength Training

One of the biggest challenges in strength training is avoiding burnout. Kearney stresses the importance of goal-setting, mental health, and listening to one's body to prevent burnout and maintain consistency. Setting small, attainable goals is crucial, as it provides motivation and a sense of progress. Additionally, mental health plays a significant role in sustaining a long-term training routine. Taking care of one's mental well-being, being kind to oneself, and accepting the occasional setback are all essential components of avoiding burnout and staying motivated.

Maximizing Your 24 Hours for Strength Training

To make the most of each day, Kearney emphasizes the importance of setting priorities. By dividing the day into work, training, and rest periods, athletes can structure their time effectively and achieve a sense of balance. Kearney's daily routine consists of waking up between 6 and 6:30 a.m., going for a morning walk, working on his computer, training from 1 to 4 p.m., and enjoying downtime in the evening. By adhering to a consistent schedule and maintaining a healthy work-life-training balance, individuals can optimize their 24-hour day.

Routine Hacks for Successful Strength Training

Establishing a routine is key for successful strength training. Kearney suggests gradually implementing new habits and finding a balance between strength and conditioning. By setting realistic goals and focusing on one habit at a time, individuals can establish a routine that supports their training. Kearney's approach emphasizes consistency and long-term progress, recognizing that strength and fitness improvements take time. By integrating strength training into a daily routine, athletes can steadily work towards their goals and achieve lasting success.

Training Your Mind for Strength

In addition to physical training, mental preparation is crucial for success in strength sports. Kearney shares four key strategies for training the mind: visualizing, having a game plan, relaxing into your game plan, and executing with confidence. Visualization allows athletes to mentally rehearse their lifts and Visualize success. Having a game plan helps structure the training session and prepare for the task at HAND. Relaxing into the game plan allows athletes to trust their preparation and approach the lifts with confidence. Finally, executing the lifts showcases the culmination of mental and physical training, leading to success and growth.

Advice for Those Looking to Get Strong

Kearney's biggest piece of advice for anyone looking to get strong is to avoid frustration. Strength takes time to develop, and progress may not always be linear. It is crucial to trust the process, remain patient, and avoid becoming discouraged by temporary setbacks. Consistency and discipline are key in strength training, and by focusing on continually improving from one workout to the next, individuals can achieve their strength goals over time.

In conclusion, Rob Kearney's journey from CrossFit to Strongman showcases the importance of strength in overall fitness. By embracing a balanced training approach, prioritizing recovery and mental health, and establishing healthy routines, athletes can maximize their strength potential and achieve lasting success. With Kearney's HWPO Strong program, athletes at all levels can benefit from his expertise and thoughtful approach to training. So whether You're a competitive athlete or someone looking to get stronger, keep Kearney's advice in mind as you embark on your own journey of strength.