Introducing Iron to a Construction Worker

I have worked construction before and it is a good way to create some functional strength. Moving heavy objects, overhead lifting, climbing, balancing, and of course swinging your hammer. It'll make a lot of work capacity, but led me to question balanced development.

This brings me to my friend, a 6'5" 200 lbs young man. An injured knee and a history of elbow fractures make this guy seem like a mechanical train wreck. Thoracic kyphosis, a weak anterior chain, and an over powered posterior chain are some pretty evident issues without even going into movement.

The question then comes, how do you correct this without adding strength to disfunction. The answer came to me. If I could fulfill a promise to make work easier/ less painful, he would gladly hit up the gym. This is part of his New Years Resultion, along with quitting smoking.

So, addressing what his weaknesses and what he desired, some ideas resinated.

My goals came to: enforce shoulder retraction (Row), increase absolute strength (Dead Lift) , increase core strength and hamstring mobility (Hanging Leg Raises), and increasing pressing strength while developing the chest (Bench Press).

the program is strength focused and as conducted as such

5x2 of all of your exercises,

Followed by the "finisher" or the burpee for a set of 25

He was a little sore, but like all else, it will pass.