I by no means deliberate that my pursuit of energy would take me from the Rhine valley to Aberdeenshire. However in June of 2024, I attended an SFL StrongFirst Barbell Instructor Certification in Strasbourg, France. Jason Marshall, Sven Rieger, and Fred Causse—assembled by Alexey Senart—made a short detour from the primary matter to speak about their experiences with the Dinnie Stones.
The Stones (additionally known as Stanes or Steens) are symbols of energy that honor the custom of stone lifting in Scotland. They appeal to devotees of energy coaching from around the globe who wish to check their talents and their willpower.
I used to be fascinated, taking notes and dreaming about lifting the Stones sometime. My inside warrior instructed everyone in that cert: I’ll carry these stones and emulate the heroes talked about above. Jason, Sven, and Fred are three out of solely 406 people in the world (as of July 1st, 2025) who’ve efficiently lifted the Stones, and I used to be decided to affix them. (Examine Sven’s coaching and preparation here and here.)
Quick ahead one yr and I can proudly say I saved my phrase. The stones have been lifted.
Let’s break down how I went from dreaming to actuality and present you ways following the ideas and sticking to the plan at all times pays off.
Pre-preparation for Lifting the Stones
The primary piece of recommendation I obtained was to purchase the handles/replicas of the Dinnie Stones.
Performing a 300kg deadlift has nothing to do with lifting the Dinnies; you need to grasp handles of various sizes, and the carry is asymmetrical (188.02kg entrance stone; 144.47kg again stone). Coaching with a standard bar wouldn’t have given me the precise expertise such a feat calls for.
Second, it was strongly urged that I alternate my entrance hand positioning to keep away from damage to my again as a result of that uneven load.
I knew from the start how I used to be going to program: Plan Strong™.
I’ve attended many seminars, examined on myself and my college students quite a few instances, and at all times delivered outcomes.
However this time I needed to take an fascinating strategy.
Coaching Section #1: Plan Robust™ 50
I didn’t know my true 1RM with the handles, so for the primary time in ages, I needed to strategy a carry blindfolded.
Again in June 2024, on the SFL the place all of it started, I had the possibility to apply a number of lifts with some replicas that Fred had introduced. I did a stable carry with 240kg. I took that as my 1RM. From there, following Plan Robust™ tips, I calculated intensities within the 50–80% zones (PS 50).
Wanting again, being extra conservative with weight was a smart strategy, because it gave me the possibility to be taught the carry. By studying, I imply foot positioning, hand placement, positioning of the torso, gaze, hip drive… all these small particulars that take a carry from questionable to profitable.
I spent three months utilizing the PS 50 strategy and ranging the amount of lifts by 20% (our well-known Delta 20 precept) earlier than making an attempt any type of PR.
In December 2024, I efficiently lifted 285kg for one rep. That represents about 85% of the load of the Dinnie Stones, so I made a decision that it certified me to maneuver on to the following section and set up a brand new aim: carry 300kg or past.
Coaching Section #2: From Plan Robust™ 50 to Plan Robust™ 70
The Dinnie Stones group asks for video proof of a carry above 300kg with a purpose to qualify for making an attempt the carry in Scotland, so I knew I wanted to be able to lifting the complete weight of the Stones in coaching.
Plan Robust™ 70 (PS 70) makes use of weights between 70–92.5% of your 1RM, which implies no simpler reps apart from the ramp-ups. I began a brand new three-month periodization following the PS 70 ideas. I additionally added two additional drills to potentiate my lifts:
- Andrew Russell, fellow StrongFirst Licensed SFG Stage I Teacher and profitable Stone lifter, invited me to introduce some heavy double kettlebell swings to extend my hip drive
- Two Spanish powerlifters, Victor Vazquez and Ruben Castro, supplied some fascinating suggestions to enhance grip energy within the deadlift
Concerning the heavy double swings, I adopted a linear periodization strategy: construct as much as double 40kg for 10 units of 10 reps, ranging from double 32kg for 10 units of 5 reps.
Concerning grip work, after all, I needed to adapt these tricks to the uniquely formed handles of the Stones and the replicas I skilled with. Holding the Stones shouldn’t be a straightforward feat, and with a purpose to make a profitable carry, you need to obtain the lockout on the high place for a full two seconds.
Right here, I additionally adopted a linear plus wave strategy, introducing a heavy and a light-weight day.
- Heavy day: 3–5 units (each stances) of 10-second holds within the high place
- Mild day: 3–4 units (each stances) of 20-second holds within the high place
Following Victor and Ruben’s recommendation, grip should be skilled on the finish of the session on deadlift days. As grip builds fatigue simply, I at all times saved the amount of the precise grip coaching low.
After about three months of following this construction, in March 2025, I recorded a video lifting 305kg that certified me to schedule my try. That day I felt significantly robust and ended up lifting 315kg. I didn’t ship that video, however I point out this as a result of 315kg is the utmost weight I lifted in my entire preparation earlier than making an attempt the carry in June 2025.
One among Plan Robust’s ideas is to keep away from intensities above 92.5% of your 1RM as a lot as potential so as to not burn out. The coaching quantity should be concentrated within the 70–85% zone. With 315kg as my new PR, all my calculations have been primarily based on that quantity.
Coaching Section #3: Plan Robust™ 70 plus Prime Units
I formally obtained a reply from the group inviting me to take part, however there was a catch: with solely sure dates obtainable, I couldn’t try a carry instantly. I had two choices: put coaching on maintain till nearer to the date of my try or hold coaching and belief the method. (Clearly, the latter strategy labored out in my favor.)
I deliberate a brand new three-month PS 70 cycle and launched a few variations:
- I decreased the amount of double kettlebell swings to only 6 units of 10 reps. (Within the final 6 weeks of coaching, I ended up slicing these out of this system as they have been fatiguing my grip.)
- I saved rising the weights used for my holds: in the end, I used to be performing 10-second holds with 255kg.
- I launched the idea of high units in my programming.
A high set represents the largest effort you propose to do on a specific carry on a day. On this case, understanding I’d not try heavy lifts above 305kg (roughly 92.5% of the load of the Stones), I deliberate to do units for reps in numerous zones (particularly with 285kg, which represents 85% of the Stones).
Right here’s how I’d proceed on a day the place I deliberate to carry out 12 lifts with 285kg and 14 reps with 255kg:
- Ramp-up units of 1–2 reps per stance (accounting for the completely different hand placement) with 255 kg
- Prime set of 6 reps with 285kg with a specific stance (e.g., left hand in entrance)
- 3 units of two reps with 285kg utilizing the other stance (e.g., proper hand in entrance)
- Again-off units of three–5 reps per stance, till I accomplished the amount of the day with 255kg
Coaching was going properly. I felt that I used to be reaching the height of my efficiency. And simply then, on Might 15th, 2025, I obtained an e mail providing me a spot on June 3rd at Potarch to try the Dinnie Stones.
That was virtually three weeks away, and I didn’t doubt my programming (I did should examine to see if I may safe aircraft tickets).
As soon as I despatched the affirmation and paid the payment, I needed to put together for the carry.
Last Section: Getting ready for the Carry
I requested for any last recommendation concerning the Stones, and I obtained a suggestion concerning the warm-up. I utilized this to my final 4 coaching classes.
As the location has no entry to smaller stones, the warm-up seems completely different from what it might in a facility with a wider vary of choices. I used to be suggested to:
- Carry out a two-hand deadlift with the 145kg stone
- Carry out a two-hand deadlift with the 189kg stone
- Carry out one single-hand deadlift per arm with the 145kg stone
- Carry the Dinnie Stones
Concerning the carry, I carried out a heavy double with 300kg 12 days earlier than the day of my try. From then on, my max carry by no means surpassed 285kg. I slowly decreased the coaching quantity, doing my last Dinnie Stones lifting classes 5 days out from the meet.
Along with the bodily coaching, I did one thing additional on these last 18 days: visualization.
Throughout my common days, I recreated the sensation of holding the stones in my arms utilizing my hook grip. I centered on feeling how I used to be pushing the ground with my toes. I braced my core for two–5 seconds as many instances as I may all through the day (kind of following the Grease the Groove strategy).
And on June 3rd, 2025, I accomplished the problem with a stable carry and feeling StrongFirst.
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Jose earned a level in legislation, however his life has at all times been linked to train. Throughout faculty, he attended body-building programs to pack on some muscle and after commencement, he felt compelled to raised perceive learn how to assist individuals get stronger and began his training over again. Since that point, numerous hours have been spent within the fitness center, at seminars, going via textbooks, and sharing information with colleagues with a purpose to improve his information base. He lives by the motto, “Continue learning, working towards, and making use of.”
