Get ready for Britain’s Fittest Farmer 2024 with Farm Fitness videos
© Telling Photography Entries are rolling in for this year’s Britain’s Fittest Farmer (BFF) competition, with farmers from all corners of the country signing up to take part.
For those that are yet to apply, or perhaps are still needing some persuasion, Farmers Weekly spoke to BFF head judge, fitness guru, and Farm Fitness founder Tom Kemp, to get his top tips for preparing for the event, and some workout routines to add to your fitness roster.
See also: Britain’s Fittest Farmer: Meet the women returning in 2024
Tom Kemp © Richard Stanton
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“As an active farmer, you are likely to naturally maintain a high level of fitness through your daily routine of lifting and carrying odd objects, tending to livestock, and handling general farm tasks,” says Tom.
“If this resonates with you, seize the opportunity to challenge your physical abilities, connect with fellow farmers, and promote health and fitness within the agricultural community.”
What does the competition involve?
The competition incorporates tasks to test speed, stamina and strength.
“This event is programmed around low skill grunt work, high intensity intervals, and aerobic capacity.
“You do not have to be a regular gym goer to participate – just a good base level of fitness is recommended,” says Tom.
A full programme of exercises will be released to contestants ahead of the qualifiers to help work into their routine, but Tom has a few pointers on what to expect at the qualifiers.
“In the meantime, focus on building a good foundation of fitness and enhance overall strength with exercises such as squats, deadlifts, presses and loaded carries.”
Jake Star © Richard Stanton
Workouts to get you ready…
Tom recommends the following two workouts to try ahead of the qualifiers.
Workout 1
Repeat sets for 15 minutes:
- 4 x tyre flips
- 40m x reverse march drag
- 200m run
Workout 2
Every minute on the minute, for 20 minutes:
- Minute 1: 8-12 x sandbag squats
- Minute 2: 40-60m x sandbag carry
- Minute 3: 8-12 x push-ups
- Minute 4: 40-60m x sled push
- Minute 5: Rest
Tyre flips
Stand facing the tyre with feet shoulder-width apart, squat down, and grab the underside with an overhand grip.
Drive through legs and hips explosively to lift the tyre, using upper body strength to guide the flip. Maintain a straight back and engage core throughout.
Reverse march drag
Face away from the sled, and step backward to create tension in the straps.
With feet hip-width apart and knees bent, lean forward at the hips and lift one knee towards the chest while driving the sled backwards with the planted foot. Alternate legs.
Sandbag squats
Grip the sandbag firmly in a bear hug position. Keep feet shoulder-width apart and toes slightly turned outward.
Lower your body, bending your knees and hips, keeping your back straight and chest up. Descend until your thighs are parallel to the ground. Drive through your heels to return to the starting position.
Sandbag carry
Hold the sandbag securely against your chest. Stand tall with a neutral spine and engage your core muscles.
Lift the sandbag off the ground, keeping it close to your body. Maintain an upright posture as you walk forward, taking small steps.
Push-ups
Start in a plank position with hands slightly wider than shoulder-width apart, and arms fully extended.
Lower your body towards the ground by bending your elbows, keeping them close to your sides, until your chest nearly touches the ground. Push up through your palms, exhaling as you extend your arms to lift your body back to the starting position.
Sled push
Lean forward, grip the handles, and brace your core. Drive through your legs explosively to push the sled forward, maintaining a straight back and keeping your head up.
Watch the video below to see Tom demonstrating the sets.
How to apply
- Head over to the Britain’s Fittest Farmer website and upload a photo or short video of yourself
- Select your preferred qualifier venue and the category you are entering
- Remember to tell us about how you stay mentally and physically fit for farming, and what makes you a great ambassador for the industry
- Don’t forget to also add your contact details so we can get in touch
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