‘You cant fire a cannon from a canoe’

So this saying originally comes from a strength and conditioning coach and its meaning was around the athletes ‘stability preceding force production’ and when we put the saying and the meaning together it becomes quite obvious what he meant. We can all imagine what firing a canon from a canoe would like like…

This saying has been ringing around my head for a while now as it perfectly fits into almost every aspect of fitness and even more so your performance in Hyrox. ‘You cant fire a canon from a canoe’… well you cant do a wall ball if you cant squat, you cant push a sled with no strength, you cant run 8km in between stations with no aerobic base.

iv been trying to find ways of putting this into a format which isn’t boring or naggy, and especially without being one of them guys that opens up videos with ‘if you want this outcome you MUST do this exercise’ or ‘NEVER do this exercise again if you want this outcome’ and blah blah blah. Although you will see one common theme in this table and that if i ever had to be have one ‘absolute’ in this then building you ‘base’ or ‘aerobic capacity’ will always be a beneficial and that is something i will write about on a separate blog alone due to the importance of it.

But what i am going to do is give the list of stations from a hyrox race being called the canon, and then a list of exercise patterns that would benefit that station and help you turn your canoe into a warship.