December 17th, 2018

This month's feature athlete is the amazing Kristin Rhodes. She is a legend in the sport of strongwoman, 
She is 8x Americas Strongest Woman, 3x World Champion Log and Deadlift World record holder, you can find her in the 2018 edition of the Guinness Book of World Records in the Superhumans section for the most weight pressed overhead with one arm in a minute from a contest she did in Beijing China in 2012, She won the 2018 International Highland Games All American Stones of Strength competition, and most recently tied by points for 2nd place in the Worlds Strongest Women competition (officially placed 3rd because of countbacks for the tie breaker, and only ONE point separated these amazing top 3 athletes) This is just a glimpse into all she has accomplished in her incredible career, and I know she is not finished! Not only is Kristin an amazing athlete, she is an incredible person. She has been training with Mike for 8 years now, and I am glad I have been able to get to know her and her awesome family over those 8 years. Kristin and her husband Donnie (who is also a very impressive athlete!) are kind, humble, hard working, so much fun to be around, and have raised an impressive bunch of humans that they are very proud of. The world is for sure a better place with this family in it. Ranging from strength sports, triathlons, horseback riding, soccer and the military; this family can do it all! One thing I know is true, and that is "All Rhodes lead to success"
Check out this video of Kristin taking the 600 lb yoke for a jog in the medley event at the 2018 Worlds Strongest Woman
Thanks for stopping by! -Jolene Westerling

Thoughts from Coach Mike: Kristin is an all around great athlete. She is strong in every event so there is no one lift I want to focus on. Instead I would like to show how we split up her training to ensure that she is well rounded and ready to go no matter what a show throws at her. The following is how I set up her training in the off and pre-season when we don’t have specific events yet. One of the most important things to learn from Kristin is that while other athletes are trying to hit PR’s 3 days before a show so they can convince themselves they are up ti the task Kristin is resting her body for game day. Like all great champions she has a strong belief in herself and her gifts and knows when to rest and relax. She works hard and smart then trusts that the work has been done and that she is ready. 

Sunday 

1. We almost always start with a clean and press rotating log, axle and circus bell weekly. 
2. Heavy carrying movement alternating between yoke and farmers. 
3. Loading movement rotating between stones, sandbags and keg. 
4. Distance carrying movement alternating between sandbag and keg.

Tuesday

1. Lat pulldowns are done first to warm up the shoulders working up to a medium heavy set, 
2. Incline Press are done alternating speed work and heavy each week. 
3. Chest Supported Rows alternating between light and heavy weekly, 
4. Shoulder Press alternating between speed and heavy. 
5. Cross Body Hammer Curls working up to a heavy set. 
6. Triceps can be different each time reps vary depending on exercise chosen. 

Thursday

1. Squats and Deadlifts are alternated weekly. 
2. Step ups alternating between a barbell and dumbbells at different heights. 
3. Reverse hyper 2-3 moderate sets. 
4. 10 minute circuit devised by her husband on the day involving abs and oblique work. Notes:
   -Squats can be free or to a box with different bars and different height boxes depending on what qualities we are trying to develop at the time.
   
   -Deadlifts can be rotated to pull from 3 different heights.
   
   -The weeks that incline is trained for speed are heavy shoulder press. The weeks that incline is trained heavy are speed shoulder press.
   
   -Swimming is done one day a week for recovery.
   
   -Kristin is diligent about seeing chiropractors and physical therapists to stay on top of any issues that may arise.
   
   -Coach Mike