Mastering Dinnie Stones: Plan Strong Training Blueprint

My journey into strength training never initially pointed me toward the scenic landscapes of the Rhine valley leading all the way to the rugged terrains of Aberdeenshire in Scotland. Yet, in June 2024, I found myself participating in a StrongFirst Barbell Instructor Certification event in Strasbourg

My journey into strength training never initially pointed me toward the scenic landscapes of the Rhine valley leading all the way to the rugged terrains of Aberdeenshire in Scotland. Yet, in June 2024, I found myself participating in a StrongFirst Barbell Instructor Certification event in Strasbourg, France. During this intensive course, instructors Jason Marshall, Sven Rieger, and Fred Causse, brought together under the guidance of Alexey Senart, took a momentary pause from the core curriculum to share captivating stories about their personal encounters with the renowned Dinnie Stones.

These remarkable boulders, sometimes referred to as Stanes or Steens, stand as enduring emblems of raw power and pay homage to Scotland's deep-rooted heritage of stone lifting challenges. They draw in strength enthusiasts from every corner of the globe, all eager to push their physical limits and demonstrate unyielding resolve in the face of such a formidable test.

Their tales ignited a spark within me; I scribbled down every detail and began envisioning the day I would conquer those very stones myself. In the midst of that certification group, my inner drive proclaimed loudly to all present: I am committed to hoisting those legendary stones and following in the footsteps of such accomplished lifters. Notably, Jason, Sven, and Fred represent just three among a select group of only 406 individuals worldwide who have achieved this feat unassisted as of July 1, 2025. Fueled by this inspiration, I resolved to add my name to that elite list.

One year later, I can declare with immense pride that I fulfilled that bold promise. The Dinnie Stones now bear the mark of my success.

In the sections ahead, we will dissect the precise path I followed to transform aspiration into achievement, illustrating how adherence to proven principles and unwavering commitment to a structured plan invariably yields triumphant results.

Initial Preparations for Conquering the Dinnie Stones

The very first recommendation extended to me was to acquire replica handles modeled after those of the actual Dinnie Stones. This step proved essential from the outset.

Engaging in a conventional 300kg deadlift with a standard barbell offers little relevance to the unique demands of lifting the Dinnies. The challenge lies in gripping handles of irregular dimensions, compounded by the asymmetrical nature of the load—comprising a front stone weighing 188.02kg and a back stone at 144.47kg. Conventional barbell practice simply could not replicate the specialized skills required for this extraordinary endeavor.

Additionally, it was emphasized that I should regularly switch the positioning of my front hand during training sessions. This alternation helps mitigate the risk of back strain arising from the inherent imbalance of the weights.

From the very start, I had a clear vision for my programming framework: the renowned Plan Strong™ methodology. Over the years, I have immersed myself in countless seminars, experimented extensively on myself and my trainees, and consistently produced outstanding outcomes. However, for this particular pursuit, I needed to adapt my approach in innovative ways to match the task's peculiarities.

Training Block 1: Implementing Plan Strong™ 50

Uncertain of my true one-rep maximum with the replica handles, I embarked on this preparation without prior benchmarks for the first time in many years—essentially training with eyes partially closed to the unknown.

During that pivotal June 2024 certification in Strasbourg, Fred had thoughtfully brought along some replica stones, allowing me to test a few lifts. I managed a respectable 240kg deadlift, which I tentatively adopted as my baseline 1RM. Using the Plan Strong™ protocols, I then derived training intensities within the conservative 50–80% range, known as PS 50.

Reflecting on this now, opting for a cautious progression with lighter loads was a prudent decision. It afforded me the opportunity to master the intricacies of the lift itself. Mastery here encompassed perfecting foot stance, precise hand positioning, optimal torso alignment, focused gaze direction, explosive hip thrust, and all the subtle nuances that elevate a shaky attempt into a flawless execution.

I dedicated a full three months to the PS 50 protocol, methodically adjusting lift volumes by 20% increments—drawing on the Delta 20 principle—while deliberately holding off on any personal record challenges.

By December 2024, my efforts culminated in a triumphant single rep at 285kg. This milestone equated to roughly 85% of the total Dinnie Stones' weight, convincing me I was ready to advance. My new target: surpassing 300kg in training.

Training Block 2: Transitioning from Plan Strong™ 50 to Plan Strong™ 70

The official Dinnie Stones authorities require video evidence of a lift exceeding 300kg as a prerequisite for permission to attempt the real stones in Scotland. Thus, I understood the necessity of replicating the full load during my preparatory phase.

Shifting to Plan Strong™ 70 (PS 70), which prescribes intensities from 70–92.5% of 1RM, eliminated any notion of casual repetitions beyond initial warm-up ramps. I launched another three-month cycle strictly adhering to PS 70 guidelines. To amplify my progress, I incorporated two supplementary exercises:

• Andrew Russell, a StrongFirst Certified SFG Level I Instructor and accomplished stone lifter himself, encouraged me to integrate heavy double kettlebell swings aimed at bolstering my hip power.
• Insights from Spanish powerlifters Victor Vazquez and Ruben Castro provided valuable strategies for enhancing deadlift grip endurance.

For the double kettlebell swings, I employed a progressive linear periodization: commencing with double 32kg bells for 10 sets of 5 reps, gradually building to double 40kg for 10 sets of 10 reps. This systematic escalation fortified my explosive drive from the hips.

Adapting the grip techniques to the distinctive contours of the Stone handles and replicas was crucial, as securing these irregularly shaped grips demands exceptional tenacity. A valid lift mandates maintaining lockout at the apex for a complete two seconds.

I structured grip training with a blend of linear progression and wave loading, alternating heavy and light sessions:

• Heavy sessions: 3–5 sets (across both hand stances) of 10-second isometric holds at the lockout position.
• Light sessions: 3–4 sets (both stances) of 20-second holds.

Per Victor and Ruben's counsel, grip-specific work occurred at the conclusion of deadlift sessions to manage accumulating fatigue effectively. Consequently, I maintained modest volumes for these accessory drills.

Approximately three months into this regimen, by March 2025, I captured video footage of a 305kg lift, securing my qualification. On that exceptional day, my strength peaked further, allowing a 315kg pull—though I submitted only the 305kg clip. This 315kg remains my heaviest training lift prior to the actual attempt in June 2025.

A cornerstone of Plan Strong™ cautions against frequent exposures above 92.5% of 1RM to prevent overtraining. Instead, emphasis lies on accumulating volume within the 70–85% spectrum. Recalibrating all future sessions around this updated 315kg PR ensured sustainable progression.

Training Block 3: Enhancing Plan Strong™ 70 with Top Sets

The Dinnie Stones organization responded affirmatively, granting me an invitation—albeit with limited date slots that delayed my trip. Faced with a choice between pausing training or persisting with faith in the system, I chose the latter, which ultimately proved victorious.

I outlined yet another three-month PS 70 cycle, introducing targeted modifications:

• Scaled back double kettlebell swings to 6 sets of 10 reps; in the final 6 weeks, I omitted them entirely due to grip fatigue.
• Progressively intensified grip holds, peaking at 10-second locks with 255kg.
• Incorporated top sets into the routine.

Top sets denote the maximal planned exertion for a given lift on any training day. Capping heavy efforts at around 305kg (near 92.5% of Stone weight), I focused on rep sets across varied intensities, particularly emphasizing 285kg (85% equivalent).

A sample session targeting 12 reps at 285kg and 14 at 255kg unfolded as follows:

• Ramp-up: 1–2 reps per stance (accounting for alternating front hand) at 255kg.
• Top set: 6 reps at 285kg with one stance (e.g., left hand forward).
• Follow-up: 3 sets of 2 reps at 285kg with opposite stance (right hand forward).
• Back-off: 3–5 reps per stance at 255kg to fulfill daily volume.

Progress was steady; I sensed myself cresting toward optimal form. Then, on May 15, 2025, an email arrived offering a slot on June 3 at Potarch for the official Dinnie Stones challenge—merely three weeks hence. My programming confidence held firm; I swiftly arranged travel.

With confirmation and payment secured, final preparations commenced.

Climactic Phase: Finalizing Readiness for the Challenge

Seeking last-minute counsel on Stone-specific tactics, I received pivotal warm-up guidance, which I integrated into my concluding four sessions.

Given the site's lack of smaller stones, the on-site warm-up protocol diverges from gym norms:

1. Two-handed deadlift with the 145kg stone.
2. Two-handed deadlift with the 189kg stone.
3. Single-hand deadlift per arm using the 145kg stone.
4. Proceed to the full Dinnie Stones lift.

In training, I executed a heavy 300kg double 12 days pre-attempt, thereafter limiting maxes to 285kg. Volume tapered gradually, with my ultimate Stone sessions occurring five days prior.

Beyond physical drills, I embraced mental conditioning over the last 18 days via visualization. Daily, I mimicked the grip sensation with hook grip, emphasizing foot pressure against the ground. Core bracing for 2–5 seconds occurred frequently, echoing Grease the Groove principles, integrated seamlessly into routine activities.

On June 3, 2025, I executed a flawless lift, embodying the essence of StrongFirst strength.

Jose Luís Cortina holds a law degree, yet his passion has perpetually intertwined with physical training. While studying, he pursued bodybuilding to build mass; post-graduation, a drive to empower others through strength led him to restart his learning journey. Innumerable hours in gyms, seminars, poring over texts, and collaborating with peers have expanded his expertise. He embodies the ethos: perpetually learn, practice, and implement.