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Josh Downer

@jdowner89

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MSc. Kinesiology
BSc Kinesiology
NSCA CSCS
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2026 Strongman Corp Canada National Championships complete. My first full year competing in strongman ended with a 7th place finish at nationals. I wanted to do better than 7th of 14 athletes but all things considered I am very happy with how this year came together. .... I was seriously considering pulling out of this competition for the last two weeks going into it. My back and my hips hurt, some days it was difficult and painful to walk. My training fell off in an attempt to try to manage recovery and I was worried I might zero at least two events. Coming off of 2025's recovery and rehabbing an Achilles rupture and surgery at the start of the year, just being able to compete in 3 competitions and do well enough to make it to provincials and then national championships while managing rehab was a big win for me. I am glad I didn't pull out, I didn't zero any events and had some huge personal bests. Despite some big mistakes that cost me points this was a great competition and next year will be even better. ... Huge thank you to @filip.stojic.121 for supporting me through this prep and all weekend. Couldn't do it without you. Event 1 - circus dumbbell 180lbs 3 reps in 60s. A little more patience with that missed rep and I could have had 4. Event 2 - deadlift 605lbs, 4 reps in 60 seconds. This was one event I thought I might zero. I had only ever pulled 605 from the floor one time for a very tough rep aout a week before the comp. 4 reps was a surprise and huge personal best. Event 3 - Sand bag steeple chase - 275lb bag. Wanted more on that day of the comp, but was happy with what I got. Slightly beating my expectations. A little patience again with the last pick up and maybe I wouldn't have stumbled and could have gotten a bit more. Day 2 event 4 - farmers carry 290lbs in each hand 88ft. Another event I thought I might zero. My grip has always been an issue since cutting nerves and tendons in my hand when I was 12. I tried to work on my grip a lot going into nationals, but during my entire prep I wasn't able to even pick 280lbs in each hand off the floor until a few days before the comp. My goal was to move these a couple of feet. I shocke by @jdowner89
First provincials done. Event 1 - Yoke 680lbs 100ft - 23.59s - 2nd .9s off first Event 2 - Circus Dumbbell 165lbs 3 reps - tied for 4th Event 3 - Loading 230lb keg - 250lb Sand bag - 225lb Innukshuk - 4th Event 4 - 60s Trap Bar Deadlift for reps - 550lbs for 15 reps - 2nd Event 5 - 60s Tire Flip for reps - 2 reps - Tied for 12. Had a great day going into the final event in second place, but again things didn't go the way we planned on the final event. Finished tired for 4th place, because the person I tied with was the only person to beat me on yoke my official placing is 5th. Improvement from the last comp. I feel really good about my Yoke performance 1.5 years after my Achilles rupture. Time to prep for nationals and put together a complete show. by @jdowner89
🏔️ Altitude Training 101: What can IHT actually do for your body? IHT (Intermittent Hypoxic Training) supports more than just performance. ❤️ For general health, it can improve cardiovascular efficiency, support blood pressure, and help regulate blood sugar. 🚴‍♂️ For performance, it helps your body use oxygen more efficiently—supporting endurance, recovery, and fatigue resistance. ⛰️ For mountain prep, it helps your body adapt to altitude and handle longer days at elevation more comfortably. At Altitude, these adaptations are developed through personalized plans in a controlled, measurable environment, ensuring training is effective and tailored to your goals. 👉 Follow along for more from Altitude Training 101 List of References: - (Glazachev et al. 2020). – Current Cardiology Reviews - (Katayama et al. 2004) – European Journal of Applied Physiology - (Pramkratok, Songsupap and Yimlamai, 2022) - European Journal of Applied Physiology - (Urdampilleta et al. 2020) - The Physician and Sports Medicine - (Willie et al. 2012) - Scandanavian Journal of Medicine & Science in Sports . . . #altitudetraining #endurancetraining #mountaneering #hybrid #research torontogym by @jdowner89
First competition since rupturing my Achilles tendon. Jerks - 315lbs & 345lbs - 2nd heaviest (3rd) Truck Pull - (6th) Deadlift - 440 - 485 - 529 - 573 - 617 - 661 (failed) - (4th) Fingals Finger - 285lbs (?) (2nd) Hercules hold - 220lbs each hand (terrible. Let's not talk about it) 16 athletes in a very competitive class, great first comp back. Overall happy, stayed within my comfort zone with the Achilles and didn't reinjure it and qualified for provincials. On to the next one. by @jdowner89
🏔️Altitude Training 101: What is IHT? What does altitude training actually mean? IHT stands for Intermittent Hypoxic Training - exercising in a simulated altitude environment while living and recovering at sea level. ⚙️Inside our chamber, we start with normal sea-level air, pass it through over 10 filters to ensure it’s ultra-clean, then reduce the oxygen concentration to simulate high elevation (around 10,000 ft). Nothing is added to the air - we simply lower the available oxygen. 💪 This environment challenges your body to adapt and become more efficient, even at lower training intensities. That’s the foundation. 👉Follow along to learn more about Altitude Training. . . . #altitudetraining #altitude101 #gymtoronto #toronto #altitude by @jdowner89
2025 was an interesting year. Pic 1 & 2: kicked things off with an Achilles rupture and surgery in January/February Pic 3: Spent the rest of the year rehabbing Pic 4: Completed my MSc. In August. Pic 5: Bought a home with @filip.stojic.121 in December Pic 6: Starting 2026 off with a comeback. Targeting spring/summer competitions. Here's to hoping 2026 is simpler. by @jdowner89
🏃 Training smarter means arriving fitter, stronger, and more resilient on race day. At Altitude, athletes train to become more efficient at using oxygen—translating into faster running with less fatigue. Our Endurance Programs blend personalized strength, recovery, and altitude sessions to build complete preparation. Looking ahead to your next race? 👉 Book a coach consult today and see how altitude training can give you an edge. Link in Bio! . . . #tcstorontowaterfrontmarathon #torontomarathon #marathontraining #running #torontogym #altitudetraining #altitudeathletictraining #trainhigher by @jdowner89
🏃‍♂️ With fall marathon season approaching, here’s what most runners are missing in their prep. It’s not just about piling on more mileage. Josh Downer @jdowner89 shares how the runners who show up strongest on race day are usually the ones who’ve built durability through strength, balanced their training with cross-work, and worked with an expert to stay consistent and injury-free. That's why our Endurance Programs combine structured strength, altitude sessions, and one-on-one coaching to prepare you for your race. . . . #tcstorontowaterfrontmarathon #running #altitudetraining #runningplan #coaching #altitudeathletictraining #runners #runningtoronto #torontogym 👉 Book your coach consult today and get race-ready with Altitude. by @jdowner89
Competed in my first strongman competition last weekend in Syracuse NY. Had a great time, got experience with events in a competition setting and learned some stuff for the next competition. Executed everything how I had hoped. Event 1: log clean and press - PB 240lbs Event 2: 350 squat AMRAP 60s - 12 reps Event 3: deadlift medley 510lbs frame - 425 axle - 450 power bar (<40s) Event 4: Sandbag (30/40/50lb bags) cornhole (I blew it here 😂 got 1 point). Event 5: Atlas stones: 200-220-240-280-320 Wanted 300lb stone but we had to jump 280-320, got 320 to lap but ran out of time. Qualified for US Nationals in June 2025. Hopefully I can put the lessons learned in practice when I get there. by @jdowner89
Now that things are getting back to normal it's time to start taking training seriously again. . Building back some athleticism with #triphasic and #frenchcontrast style training in the #hypoxic chamber @altitudeathletic . Max and peak force and power are not reduced in hypoxic environments so we can train #strength #speed and #power while also improving our ability to recover bouts of exertion. . Section 1: 6s ECC Squats Box jumps Goblet squat Jumps Band accelerated Jumps . Section 2: 6s ECC Bench Press Vertical Throw Explosive Push Up Med Ball Slams #strengthandconditioning #training #altitudetraining #altitude #weightlifting #powerlifting #athletics #trackandfield #sports by @jdowner89
Squats are just a metaphor for life... When some heavy shit pushes you down you just gotta stand back up. . . Doing my best not to let this heavy shit keep me down. . #lifelessons #gymwisdom #olympicweightlifting #weightlifting #olympiclifting #powerlifting #powerbuilding #power #clean #powerclean #trackandfield #100m #snatch #sprinting #deadlift #squat #squats #deadlifts #lifting #crossfit #sprint #workingout #fitness #training #speed #strengthandconditioning #strengthtraining #strongman by @jdowner89
Back from Whistler mostly in one piece. Had an amazing time preparing for and "competing" in Canadian championships for @ontariobobsleighskeleton. . . There were gorgeous mountains, sunsets and forests, fast runs and of course some crashing. #bobsleigh #bobsled #speed #race #canada #crash #Whistler by @jdowner89

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