Training by strongman Jirka Vytiska - Super Yoke #4

Author: Ondra Marienka

18.12.2019

2 minuty čtení

Super Yoke - training

When you say Super Yoke, I think that everyone who is interested in Strongman sport can think of an iron structure that is carried on the back for a certain distance. And no small weights are carried... In the Czech Republic at amateur competitions these constructions carry around 300kg - 350kg. Professionals carry400 - 450kg for 20m or 40m.

Occasionally, there is a competition where this structure exceeds 500kg in the Czech Republic. And believe me, that's a big deal. I saw with my own eyes how the World Strongman Elite wore a Super Yoke weighing 700kg! And that's really unbelievable.

Personally, I don't like the Yoke very much. I can't run... I can carry it most of the time, but it's not a hit parade, because it's all about time.

As for the training itself - it's more important to learn how to carry the bombs on your back than it is to learn how to carry them right away. Breathe into the belly and firm up the middle of the body, tighten the shoulder blades to actually firm up the whole top and most importantly just breathe shallow. And another important thing, take small steps and speed up.

Just technique is terribly important and not some PR. Lighter weights at first and learn to walk with that. And accelerate. It takes patience because with this discipline you only make one mistake and you're set for life.

Training

I determine my distance, I don't always walk 20m or 40m. Then every series, I add weight. As for thenumber of series, it's very individual here... For me it's 15 series, I pay attention to technique.

And I ride: