FARMER'S WALK

You don't need the standard farmer's walk implements-long metal cylinders or pipes with handles on the top and room to add weights on either side-to do this exercise, because dumbbells work just fine. But if you are entering a competition, try to find out exactly what they are using because dumbbells and actual farmer's walk implements are designed quite differently, and the weight distribution difference is significant. The farmer's walk competitions vary in the amount of weight held per hand, the amount of distance traveled, and the type of course (straight or with a turn).

1. Measure out a 100-and a 300-foot course. You can use a standard track, an empty parking lot in the back of the gym, or a street in front of your house.
2. On the light speed day, use the weight that you would normally lift for a biceps curl. Set up in a deadlift position with the dumbbells or implements on either side of the legs. Grasp the dumbbell or implement in each hand, deadlift it up, and sprint 300 yards. Rest for 1 to 2 minutes and repeat for 2 to 4 reps.
3. On the heavy strength day, use double the weight in dumbbells or implements that you did for the light speed day. Grasp a dumbbell or implement in each hand and walk fast for 100 yards. Rest for 1 to 2 minutes and repeat for 2 to 4 reps.
4. Try to keep your walks at 30 seconds and under. When you have achieved this speed, increase the weights.