YOUR STRATEGY

John focuses on the five foundational movements – push, pull, hinge (the deadlift or swing, for example), squat and loaded carries – with tension, so they’re effectively “moving planks”. Then it’s about progressing onto more advanced variations – say, from a goblet to overhead squat – and increasing your load. He favours sets of five. “It works, and I’m not going to mess with it.” Take on this sample workout, resting as needed. With only 20 minutes’ effort, you’ll be “hauling balls”. So to speak.