in r/fitness this type of question would just be bombarded by people with to many ideas and too little knowledge i’m afraid. he told me the work in itself is not enough to make him stronger and asked me to help him. he knows i train a lot (i used to at least) and before i come up with something myself i wanted to ask for ideas and input. i thought this could maybe also serve as an interesting input in the whole “functional training” discussions that been in here. if he’s carrying a lot of heavy stuff, he needs to do front carries. thanks a lot for the input. he doesn’t really have the gear available for those things unfortunately, otherwise i would have chosen those. maybe add some pull ups or rows (could be used to superset the presses).
i think he has a free “strongmany” routine on his channel. he is also a big advocate of using supersets or giantsets to cut down gym time. buy some sandbag fills for $10 and you can make 25lb increments out of it. i would get some traditional rows in there. upper back strength seems very important for his needs a lot of your friends problem is probably him being unaccustomed to the job. i just tired out really fast and couldn’t keep up much of a pace compared to some regular people. in my experience that stuff is good for “awkward strength” that’s required in more day to day stuff. jim wendlers 5/3/1 has a two day per week program that could be perfect as a base for the main lifts, then just add some carries and pull-ups. in terms of time efficiency, squat and bench are hard to master and will have minimal carry-over into what he’s looking for.
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