Brian Shaw has big goals in 2022. The former World’s Strongest Man (he won the title in 2011, 2013, 2015 and 2016), is going to be back in the competition this year, and his training has already begun. In a new video, he takes his followers through one of his high-volume training sessions.
“I feel like ending 2021 I had a ton of momentum, and I’m going to carry that into 2022,” he says. “Every single day is an opportunity to start. Every single day is an opportunity to get better… I’m building up now to World’s Strongest Man. It’s crazy to say it, but we are quite literally at 20 weeks out, so every single training session, every single week is very, very important.”
Shaw shared that he is now working with a different strength coach, ‘Big House’ Joe Kenn, who Shaw says is “one of the best strength coaches in the world, if not the best strength coach in the world.” Shaw says he worked with him previously in 2005.
To kick off the workout, Shaw starts with warmups using a resistance band (4 sets of 25 reps), including: overhead tricep band extensions, band pulldowns, and a flex fitness converging chest press. It takes him about 10 minutes.
“It blew the arms out of my shirt,” he says. “I’ve got a good pump going.”
Next up, he does a prone incline dumbbell row (15 reps) supersetted with an elevator shoulder presses (a shoulder press for the first set, followed by a high incline and lowering the incline over 5 sets for 15 reps each.)
“Massive volume today,” he says.
He gets to it, and the sweat starts pouring.
“That got real there in the middle with all those reps. That’s a ton of volume,” he says. “But the elevator presses are an interesting movement because shoulder press, probably the hardest, and then it gets a little bit easier, a little bit easier as you get more and more fatigued. The rows definitely caught up a little bit faster than I thought they were going to today. But the presses I think worked out really well. That was a heck of a challenge.”
The last thing he has is a medley, including: a single-arm cable lateral raise, a single-arm standing dumbbell overhead press, a seated single-arm shrug, a single-arm rope overhead triceps extension, and a single-arm dumbbell curl. He will do 15 reps for each exercise, for 4 sets.
He gets to it, and works through all four sets.
“Man, I feel good. But I will definitely say ‘Big House’ Joe Kenn is definitely putting me through the paces right now, and this volume has definitely been kicking my butt a little bit. I’m not used to that. It’s taken me outside of my comfort zone here a little bit,”Shaw admits. “But sometimes when you want to get better, you need to go outside of your comfort zone. And if you want something bad enough, you have to be willing to work for it. If I put this amount of work in the next 20 weeks leading up to World’s Strongest Man, it’s going to be something very very good and something that I’m proud of.”
Emily ShifferEmily Shiffer is a former digital web producer for Men’s Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness.
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