A Champion Lumberjack Shares the Unconventional Routine He Uses to Build Explosive Core and Grip Strength

Want to train like a lumberjack? Imagine: functional core strength, a serious grip, and explosive conditioning that looks nothing like your average gym split. STIHL TIMBERSPORTS is an international competition series where athletes face off in a range of wood-chopping, lumberjack, and logger sports, built around six disciplines. As you might imagine, training for a TIMBERSPORTS athlete looks very different from what you'd typically read in athlete features for, say, football or soccer players.

To get a glimpse at what training looks like, STIHL TIMBERSPORTS athlete and three-time North American champion Matt Cogar shared how he structures his training, along with a workout he uses to build strength and explosive power.

During competition season, Cogar splits his training weeks between skill work and physical conditioning. Skillset training focuses on developing the precision, technique, and consistency needed for each discipline. He dedicates separate days to each event, with two strength-focused sessions early in the week. The remaining days are built around cardio, recovery, and rehab work.

Related: The 15-Minute Lumberjack Workout That Builds Explosive Power and a Rock-Solid Core

Strength and Power Lumberjack Workout

This workout builds overall strength, explosive power, and muscle speed. Give every set your maximum effort, taking ample rest between sets.

How to Do Squats

1. Stand with feet shoulder-width apart, using a pair of dumbbells, kettlebells, or a barbell.
2. Lower your hips down and back, keeping your chest up.
3. Push through your heels to stand back up.
4. Perform 3 sets of 6 reps, using a weight you could take to 10 reps before fatigue.

How to Do Jump Squats

1. Lower into a squat position.
2. Jump up as high as you can.
3. Land softly and go right into the next rep.
4. Perform 3 sets of 6 reps, focusing on maximum height and speed.

How to Do Single-arm Kettlebell Bench Press

"Lately, I've been incorporating more kettlebells into my training," Cogar says. "They offer a lot of bang for your buck, combining strength, power, and full-body movement in a very efficient workout."

1. Lie on a bench holding a kettlebell in one hand.
2. Press it straight up until your arm is locked out.
3. Lower it slowly and stay stable.
4. Perform 3 sets of 6 reps per side, using a challenging weight.

How to Do Incline Explosive Pushups

1. Place hands on a bar or raised surface.
2. Lower your chest toward it.
3. Push up fast and drive off the surface as forcefully as possible.
4. Perform 3 sets of 6 to 8 reps .

How to Do Kettlebell Rows

1. Hinge forward with a flat back, holding kettlebells under chest.
2. Pull the kettlebells toward your hip.
3. Lower back to the starting position.
4. Perform 3 sets of 6 reps with a weight that becomes challenging around 10 reps.

How to Do Inverted Rows

1. Hang under a sturdy bar or hold on to suspension straps.
2. Pull your chest up explosively to the bar or handles.
3. Lower yourself slowly.
4. Perform 3 sets of 6 reps.

How to Do Kickstand Kettlebell Deadlifts

1. Step one foot forward and one back, putting most of your weight weight on the front leg leg, other foot lightly behind.
2. Hinge down and grab the kettlebells.
3. Stand back up to the starting position.
4. Perform 3 sets of 6 reps with a heavy weight

How to Do Farmer's Carries

1. Pick up heavy dumbbells or kettlebells in both hands.
2. Walk forward for a set distance, keeping a tall posture.
3. Walk for 1 minute in each direction.

Conditioning Intervals

Choose one machine to perform conditioning intervals on: a rower, SkiErg, or assault bike. Work at maximum effort for 2 to 5 minutes. Rest for 5 minutes before starting the next round. Repeat this pattern for a total of 5 rounds.

"The SkiErg has become one of my favorite training tools, especially when preparing for the Trophy. One of my go-to workouts is 30 seconds all-out on the SkiErg, running to my sawing stand to make a cut on the Single Buck, then finishing with another 30 seconds on the SkiErg," he explains.

For a repeatable, gym-friendly version of that workout, try 30 seconds on the SkiErg, 30 seconds on the assault bike, and 30 seconds back on the SkiErg, all done at maximum effort. Cogar says it'll gives you a good sense of the intensity required for just one round of the brutal Trophy format.

Related: Why Trainers Say the Landmine Twist Is Better Than Crunches for Chiseled Obliques

This story was originally published by Men's Journal on Jun 18, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published June 18, 2026 at 8:02 AM.