The first time Tiki Barber worked out with Joe Carini he absolutely found it impossible to lift weights that was required of him. But after some time of doing heavy low repetitions on power lifts such as bench press, dead lifts and squat he was very thankful that he had such workout as he felt his muscles, joint and ligaments truly powerful and strong. This is how Tiki Barber did it:

• Sandbags – with your back on the floor carry a 25 to 50 pound of sandbag on your chest. Hold the bag while standing up and lift it over to your right shoulder as far as you can go. Bring the bag back onto your chest and gently bring the body down on the floor. Perform for 10 times for each side.

• Bar Carry – do a squat weight by loading the barbell with 30 percent more of your usual one. Position the barbell across your shoulders and walk slowly. Rotate your hips and shoulders. Take 25 steps for one set and perform 10 sets.

• Modified Sled Drag – Attach 2 handle straps on a low height cable. Choose an average heavy weight that you can balance. Back away from the machine while holding the strap over each hand. Push the straps forward until the body is fully extended. Lean forward until the shoulders are at level with your hips. March in place with 25 short and quick steps.

• Plate Lifting – Put a 45-pound plate on the floor with 20 feet of floor clearance. Squat and wedge your fingers at the side of the plate nearest to your body. Drive up using your legs. Once the plate is vertical move it forward until it goes back onto the ground again. Perform 10 repetitions.  

• Farmer’s Walk – Choose the heaviest dumbbell you can hold with your hand. Walk around holding it at your side. Perform 25 steps for each set and do 10 sets.