TainoWarrior
VIP Member
- Nov 14, 2010
- 181
- 63
Hello TID, just wanted to share this with you all , especially those that are just getting into the strongman realm of training.
This article will be the first in a two part series on how to train Strong Man events, We hope you enjoy them. Many people that start training for strongman have no idea what they are supposed to do. They just go to training and lift heavy things with very little fore thought. Many times they decide what they are going to do for their first event as they chalk their hands. Lots of athletes come to strongman from powerlifting. Some start in Olympic lifting and some others from Highland Games/Track and Field. Hard, heavy labor has also given the sport some excellent competitors. These are all great starting points and many have done well with these backgrounds. The Sport Hopefully this article will provide the beginner with a good primer, as our years of study and practice have given us some training insights. The sport of strongman requires limit strength and lots of it. It requires explosive speed strength. There are many events that require plenty of strength endurance and there is also a huge need for tremendous and enduring grip strength. The mental aspect of strongman is extremely important as well. You have to be able to tap into a deep inner strength over and over again to overcome pain, fear and exhaustion. You have to drive through when the normal person would be left gasping on the floor. Some might call this intestinal fortitude. You've gotta have some of that. Being a little nuts helps too. Strongman is not about who is strongest, meaning who has the most ability to lift the heaviest weight. Limit strength is powerlifting. Speed strength is Olympic weightlifting. Strongman is a hybrid where the winner is the one able to harness the most mental and physical strength (all required types) and technical skill on a given set of events on a particular day. Strongman is not just for the genetically gigantic. It is for anyone willing to lay it on the line and push themselves to the absolute max. As fans, one of the things we like about strongman is the historical nature of many of the events. Most people can relate to the objects being lifted. A 700lb deadlift doesn't mean much to the general public but they sure understand the concept of someone flipping over their car. It is a sport with many diverse athletic requirements and not everyone can do it. The fact that the events are not standardized makes the sport unique and it requires well-rounded preparation. You simply lift or move whatever heavy objects happen to be lying around. It is also one of the only sports where your fiercest competitor will finish an event and come over and cheer you on. Events Training There are lots of people that are strong in many of the gym lifts. This is a good foundation for strongman but it is typically not enough to win contests. Your average gym rat probably won't be able to load a 220lb stone on the first try. You simply have to find a way to train the events. Make friends with a welder, start a group and pool resources or call your nearest strongman equipment vendor, but you have to train with the implements. Since a normal human can't practice all of the events all of the time, there should be a logical method in choosing which events to train and when and how to do them. We all have an event that we are either not good at or hate. That event cannot be ignored. It is probably even best to do it first. As an example, the log press is a weak event for many. Spend a lot of time working it first in your training and it might even end up being one of your better events. You'll also want to try to vary the type of events that you are doing on a given day. Your back would probably not forgive you if you attempted a max single stone, max Farmer's deadlift, heavy tire and max weight Super Yoke all in the same day. Work some events heavy and some lighter and faster and then switch it up the following week. Event Categories: Listed below are event categories, which have several events, listed under them by type. They cover the general requirements and lifting abilities that a competitor will need to master in order to excel in strongman competitions. Many of the events complement each other, for example, getting good at the Farmer's Walk will help you with the weight bearing walking ability you will need in the Stone Circle and the Super Yoke.
Strongman Event Classification: MAX PULL FROM THE GROUND STONE LIFT MAX FARMER'S WALK DEADLIFT MAX SILVER DOLLAR DEADLIFT MAX WHEEL BARROW/CAR DEADLIFT HEAVY SUPPORTING-WALKING KEG LOADING CONAN's WHEEL SUPER YOKE FARMER'S WALK STONE/SAND BAG CARRY WHEEL BARROW CAR CARRY STRENGTH ENDURANCE TIRE FLIP STONE SERIES MEDLY ARM-OVER-ARM LOG-C&P-REPS LOG 1-C MAX REPS FARMERS-MAX DISTANCE HARNESS PULL DRAGGING VIKING PRESS POWER STAIRS FINGAL'S FINGER WHEEL BARROW/CAR DL-REPS CAR FLIP OVERHEAD MAX LOG MAX APPALON'S AXLE STONE KEG SANDBAG VIKING PRESS GRIP/ENDURANCE FARMERS HOLD ARM-OVER-ARM HERCULES HOLD CAR DL HOLD CRUCIFIX HOLD FRONT HOLD THROWING KEG TOSS 56#-HEIGHT TIRE TOSS CABER
We've looked at all of the different events that we can find and attempted to break them down. We also went through each event and tried to list assistance exercises that can be done in the gym in the absence of the implements.
STONES DEADLIFT SNATCH GRIP DL POWER CLEANS PEC DEC HIGH PULLS ZERCHER SQUATS ZERCHER DEADLIFTS BENT ROWS FRONT SQUATS STIFF LEG DL's ROMANIAN DL's GOODMORNINGS HIGH PLATFORM DL's W/ROW HANDLE BOX SQUATS BOX SQUATS WITH BANDS SAFETY SQUATS SANDBAG/KEG LIFTING GLUTE-HAM RAISES REVERSE HYPERS LOG/VIKING PRESS/APPALON'S AXLE POWER CLEANS C&J JERK FROM RACK (STANDARD OR THICK BAR) PUSH JERK (STANDARD OR THICK BAR) PUSH PRESS (STANDARD OR THICK BAR OR DB's) DB C&J MILITARY PRESSES (STANDARD OR THICK BAR) SNATCH POWER SNATCH (STANDARD OR THICK BAR) FRONT SQUATS OVERHEAD SQUATS (STANDARD OR THICK BAR) OVERHEAD SUPPORTS (STANDARD OR THICK BAR) HAMMER CURLS (DB's OR LOG) PARTIAL PUSH PRESS IN RACK (DINASAUR STYLE) SEATED DB PRESSES KEG PRESS (LIQUID FILLED) BENT ROWS HIGH PULLS INCLINE DB PRESSES 50-65%-SPEED PRESSES W/ BANDS REVERSE BAND PRESSES TIRE/CAR FLIP DEADLIFT POWER CLEANS CURL GRIP POWER CLEANS CALF RAISES ZERCHER LIFTS RACK PULLS (VARYING HEIGHTS. WITH/WITHOUT BANDS) BOX SQUATS GOODMORNINGS INCLINE DB PRESSES FRONT SQUATS HEAVY CORE WORK SNATCH GRIP DL'S SPEED BOX SQUATS W/BANDS GLUTE-HAM RAISES REVERSE HYPERS FARMER'S WALK SHRUGS GRIP WORK TRAP BAR DL HAMMER STRENGTH DL STEP-UPS LUNGES DUMBELL DEADLIFTS CALF RAISES RACK PULLS MAX FARMER'S WALK PULLS FARMER'S WALK HOLD FOR TIME THROWS C&J POWER CLEAN SNATCH AND VARIATIONS SPEED DL'S SPEED BOX SQUATS- W/BANDS MEDICINE BALL GLUTE-HAM RAISES KETTLEBELLS ZERCHER LIFTS CONAN'S WHEEL ZERCHER DEADLIFT ZERCHER SQUATS THICK BAR ZERCHERS HAMMER CURLS HEAVY CORE WORK FRONT SQUATS CALF RAISES STEP-UPS SUPER YOKE/CAR WALK HIGH BAR SQUATS ¼ SQUATS POWER SQUATS STEP-UPS HEAVY CORE WORK FRONT SQUATS CALF RAISES SHRUGS ARCHED BACK GOODMORNINGS LUNGES WHEEL BARROW TRAP BAR DL HAMMER STRENGTH DL GRIP WORK FRONT SQUATS DEADLIFTS DB DEADLIFTS CALF RAISES SHRUGS SHRUGS ARM-OVER-ARM 1-ARM DB ROWS HAMMER CURLS WRIST ROLLER VERTICLE HOLDS SEATED ROWS SPEED ROWING FOR ENDURANCE (ERGOMETER) ENDURANCE SPRINTS INTERVAL TRAINING MEDLIES CIRCUIT TRAINING – P.H.A. DRAGGING PULLING PUSHING
We've found that the front squat, deadlift, power clean and the Zercher lifts show up quite frequently. These lifts are only but a few that will help in your events in Strongman. A competitor needs to figure out which lifts they will need to reduce and eliminate weaknesses. Assistance training can very easily be broken up into a training system similar to Westside. You can have lighter speed work reminiscent of certain events coupled with extra work for the smaller stabilizing muscles. You can also have a max effort day where you choose lifts that are similar to an event and push the max up. One difference in training similar to Westside is that you will have to implement some training for strength endurance events like the log press. There isn't much use for repping ability in a powerlifting contest so you have to modify your training around this. Everyone needs to figure out which type of training they need at different points. Training events and competing are the two best ways to figure this out. You also do not want to just train your favorite events. In other words, don't put two hours into the stones and then some token work on a few other events. This is a big mistake because event consistency wins contests. Periodization of Strongman Training Total Performance Sports doesn't follow a traditional “western” method of periodization, although we do periodize our training. We have found that adapting Westside powerlifting methods work great for most events. Let's use the log as an example. Here is a sample of what we used for our last contest, (Northeast Strongman Showdown, 2002). 10 weeks out we started with 60-65% of our 1-rep max and do max reps on week 1. Week 2 would be 50% of 1-rep max with a light band configuration in the rack for ten speed triples after a good warm-up. Week 3: 3-4 sets of clean ands presses for max reps with 70% followed by speed work in the rack with the bands for 6-8 doubles. Week 4 - Heavy lockouts in the rack with the log suspended from heavy bands (Reverse Band Presses) Heavy means heavy. We worked up to over 400lbs at lockout.. Week 5: 10 sets of Speed doubles with bands followed by 2-3 max singles. Week 6: same as week 4 plus heavy hammer curls Week 6: Speed work with bands at 60% of 1 rep max plus heavy hammer curls Week 8 same as week 4 with increase in weights Week 9: attempt maximum reps with contest weight Week 10: off Using this model, Murph's log press went from a 230 1-rep max to the contest weight of 275 with no problem. At the end of this phase Bob pressed a 300lb 10” log for a single with ease. Every person in our training group saw substantial gains in their 1-rep max over a 10 week periods. The sport is getting heavier at an alarming rate, and we feel that without the use of bands for speed, there is no way our team could have been able to handle the tremendous increases in weights we have seen locally in contests. Preparing the Super Yoke and Farmer's Walk The Yoke and Farmer's Walk compliment each other, as they are both similar events. They do, however, require different strength protocols than most of the other events. Bands and chains don't apply. What we did was apply speed days and max effort days similar to Westside on alternating weeks. For Example: See chart, your weights might be different, these were used for heavy weight loading.
WEEK 1 YOKE: 50' HEAVY FARMER'S WALK: 100' LIGHT WEEK 2 YOKE: 100' LIGHT FARMERS WALK: 50'HEAVY WEEK 3 YOKE: 75'HEAVY FARMER'S WALK: 100' LIGHT WEEK 4 YOKE: 75' LIGHT FARMER'S WALK: 100' HEAVY
From the chart you can see alternate heavy/light loading for opposite events, and speed days, alternated with “strength” days. This is an unconventional periodization program, but it is remarkably effective, without over-training, given that the amateur has built up the strength base to support this work load. The loading patterns would continue in similar fashion until 1 week out from contest day, where a full week of rest is in order prior to competition. This cycle would last 10 weeks, with week 10 being off. These events are done on different days also. Strong Man Training Tips and Advice, Part Two. Last issue we introduced you to Strong Man training. I hope everyone ran out and tried our tips. The benefits of this training for all strength sports cannot be overlooked. The purpose of these articles is to inform all strength athletes of ways we have discovered to improve anaerobic threshold, and limit strength. This issue, we will discuss more events. STONES: Beginners One of the favorite events of spectators, is one of the most feared by athletes. The Atlas Stones. Stones are a combination of brute strength and athleticism. There is only one way to learn to lift stones and that is to lift them. If you plan on competing then find someplace that has them If you are looking to train with stones for the strength gained from this event, again, find someplace that has them. The benefits in posterior chain, upper back strength and total body explosiveness cannot be duplicated by any other exercise. When you combine the arms wrapped around a large heavy object with the explosive hip drive you now have a movement to train “the perfect tackle”. On to training… Ideally you want to have an experienced stone lifter help you out. Start with a small (200lb) stone and a low box (40-42”) for singles. Work on getting the stone to your lap comfortably, and then “re-gripping” the stone high on your chest, and then popping the stone onto the box off of your sternum. Do singles with about 1 minute rest. Drop the stone off of the box onto some old car tires. Set it up and do it again. It is best to get very good with the light stone before moving up in weight. Once you are comfortable with single reps, add the eccentric, and lift the stone off of the box onto the ground, and build up to 8-10 reps. You will be sucking wind hard after ten reps. You can now begin working the next stone in a similar fashion. Once you have gotten, to say, a 285 stone, it is time to increase the box height. The easiest way to do this is to add 1” plywood under the box and raise it 12” each week. If you add 1” each week, pretty soon you'll go from a 285 stone on a 42” box to a 285 on a 48-50 or whatever box. This is basic weight training concepts-progressive resistance. After a few months, your conditioning level will improve greatly (your deadlifts will fly off the floor). Now it is time to do a stone series. Line up the stones in front of the boxes, lightest stones on the highest boxes, heavy stone on the lowest boxes, and get to it, one right after the other. Rest 3-4 minutes and then do it again. This is probably the least complex event to train with the exception of having access to the equipment. Start light, get stronger, go heavier, go heavier faster. That is all there is to it. Now get lifting! The Stones: Intermediate/Advanced “Everybody must get stoned.” Atlas, Mastiff, McGlashen, whichever you prefer but you've go to lift them. Stones are all about practice and technique. The stones are a favorite at training sessions because being able to lift a stone of a certain weight is easily defined. Training max singles on the stones is very effective. You can't hope to finish a five stone series if you can't pick the fifth stone as a single. This regimen cannot be maintained for very long until the back just won't do it anymore. Stones are almost always contested from lightest to heaviest on descending height platforms. You should train this against the clock. There is also an endurance aspect to stone lifting. If you keep working on an contest series and only load four stones then you are only training four rapid concentric lifts. This is not going to build enough strength endurance. Doing reps with stones (concentric and eccentric) is a very effective method of building endurance, strength and technique. This is not for the weak and it really cranks up the volume. Take a lighter stone, say 220 thru 285, and start loading it. What makes this a little different is that you then unload it and bring it back down without cracking the floor. We have now added an eccentric movement to the lift. When it is back on the ground, reset and pull it on up again. When the reps get high it takes a whole lot of guts and determination to keep going and the competitive nature of it keeps you striving to beat the other guy or your own PR. Your rep range should be 5 at a minimum. If you can't do 5 then go to a lighter stone. You should try to set a record on each stone starting with the lightest and also vary the height of the boxes. There has also been some experimentation done with speed doubles with a light stone including the concentric and eccentric portion with 8-10 doubles as a goal. This is done with a clock marking a limited rest interval and is reminiscent of Louie Simmons's Westside system of speed doubles in the squat. It is a brutal but effective technique that was first tried at Art McDermott's Highland Strength and Fitness. We've continued with the technique and had great success. It is also important to learn to load the stones on the higher boxes, especially those of us that are vertically challenged. Two techniques that work here are an explosive power clean type movement with a push-press at the top and shouldering the stone is also effective at getting a stone onto a box taller than yourself The Log The log receives much of our training attention. It is quite often a weaker event for people that have spent most of their lives avoiding overhead work. Overhead and high rep work is often unfamiliar to those that come to this sport from powerlifting. Those experienced in the Olympic lifts seem to have a much easier time adapting to the log technique in the push press/jerk as well as balance. One of the problems with the log press is that it is contested in several ways. You might have a single clean and then you max out with reps at a set weight. One rep max contests are common and it is also occasionally done where you clean and press for every rep. So, with that, the log needs to be trained in several different ways. When you are working on building you max it is quite simple. You use a max effort day and a speed day. On max effort day you just keep loading plates onto the log and press it up. Start with sets of five and then go to triples and then finally to singles until you hit a max. This can be done with a full clean, from a rack, suspended from bands, as in the reverse band press, or rack lockouts. On speed day you take about 50% of your 1-rep max and you blast out a triple with maximum explosion. This can be done with or without bands and is best done in a rack without the clean. 8-10 sets of triples with good speed would be a good session. To improve your repping ability you simply set a goal and go for it. Once you achieve it, push up the reps and add more weight. Try to set new records with lighter weights and with heavier weights. Mix it up every week. The speed work and the max work will help your rep count as well because the speed work will teach you to press a log faster and use less strength and you'll be continually getting stronger. It is also a good idea to learn and practice a clean/continental technique that fits your style. You should take a lighter log and practice this and also to do a max amount of reps starting each from the ground and completing at lockout overhead. This builds endurance as well as good technique. The Tire The tire flip is another event in which success is largely dependant upon technique. You have to practice the tire flip in several ways. The first step is to get a tire and flip it. Now that you have done that, start adding reps. A good tire flipper does not deadlift the tire. They stay low, keep their feet back away from the tire and push it forward and up with the chest. Once it nears about 45 degrees it is best to quickly drop under it and catch it as in a power clean. From there you explosively push it over with a strong follow through. On the right surface this causes the tire to hop on impact with the ground, gaining you valuable inches. You should practice attacking the tire with great ferocity by being down and set to drive the next rep just as the tire settles from the previous turn. The tire flip is a timed event so speed is very important as well as endurance. A heavy tire is a great training tool and should be turned for a maximum amount of reps. You should also incorporate speed training by doing fast singles, doubles or triples with a lighter tire. Endurance is trained by flipping a tire for a max distance and also by flipping a tire for a set distance against the clock. You should always push to cut down your time or add an extra flip. The Farmer's Walk It is completely natural to load up a ¼ ton or more onto your body and go for a walk….ON THE MOON! The events like the Farmers Walk, Supper Yoke, Conan's Wheel, Car Carry, and the Wheel Barrow Walk are all very similar in that you walk while bearing a tremendous amount of weight. This can be a timed event or a distance event. Like the others, you need to train both. There are different leverages involved in each of the events so it is a good idea to get access to as many implements as you can. The training for these events should be rotated between light weight distance and heavy work. You need the strength from heavy work but the majority of benefit is gained in these events by logging some distance under moderate loads. Again, it is a good idea to do some of your work for speed. The Farmers walk is different in that it involves your grip. Long runs with the implements will help the grip and so will standing timed holds. Never let go voluntarily and always strive to beat your time at a given weight. Here too you should alternate between long holds with lighter weight and also maximum time holds with maximum weight. Bad weather is a great time to work this into your training. In the super yoke and Conan's wheel your nervous system might also benefit from the occasional inclusion of super-maximal lifts without walking. If you stand up with a 1000lb super yoke then your body is not so shocked when you start to walk with 600. This training tool should not be done too often. Cardio If your lungs quit before the completion of an event then there is a pretty good chance that you will too. It is true that most of us are in strength athletics because we were either, not built for, or very much dislike aerobic activities. I'm not suggesting that the stair stepper become a place where you spend a bunch of time. The best course of action is to do the cardio dependant events on a regular basis then add some sprints or interval work if you feel you need more endurance. Few have yet to figure out how to even breathe at all on the conan's wheel so that is certainly an event that needs some work. Working with lighter weights and longer distances than is normally required of an event is a good method. Sled dragging, speed tire flipping, vehicle towing, arm-over-arm and high rep stone work will surely leave you gasping but probably the best choice is to do a multiple event medley against a clock and with a variety of event types. Make it a training challenge for increased performance and fun. Competing One of the best ways to decide which events to train is to enter a contest. We simply can't say enough about competing. It doesn't matter if you can't complete any of the events. If you want to do this sport at any time in your life, sign up for the next contest and do your best. The experience is well worth a last place finish. Trust us on that. There is no sense in training until you feel you are at a level where you will win or place. Unless you are a very gifted athlete, you are wasting valuable experience. It is far better to do your best out on the floor then to be watching safely from the stands. For any further information on this subject see Teddy Roosevelt's quote entitled “The Arena” and then start chalking up!
Nutrition for Strongman A full primer on nutrition is beyond the scope of this article, so we will hope the reader is “keeping a good house” nutritionally, and touch on some basics. We can't give you specific quantities, because every athlete is different. Some are close to their weight class limit and some are not. These require different nutritional strategies. We will say that your need for protein and complex carbs is sky high while training for a strongman contest if you are giving the true effort necessary. Your most important meal (given that you are eating 6 meals per day) is pre-workout. This meal should be 1-3 hours before you train depending on your digestive system. We have found that unprocessed oatmeal (in an amount appropriate to your bodyweight) combined with a protein supplement mixed with water or a little juice, and some Northern Hemisphere fruit (apples, etc) is best We say northern hemisphere fruit because it is generally lower glycemic index than southern hemisphere, but gives you a good boost without a huge insulin dump. This is not to say that you can't eat anything else, but through years of experimentation and study, we find that this is a great combination of high energy foods to fuel you through your training. The next most important meal is post training. About 20-30 minutes post training a liquid meal, and Southern Hemisphere (banana, etc) fruit is ideal. We say southern hemisphere because these fruits have a higher glycemic index, and are more easily digested than a plate of whole food. Your liquid meal should contain the amount of protein appropriate for your bodyweight along with the amount of carbs, also appropriate to your bodyweight. The liquid meal should also contain at least 5 grams of glutamine, and creatine at 5 grams if you use it. If you do not know how to determine appropriate caloric values for your needs, contact an experienced, certified (preferably ISSA) trainer in your area, not a nutritionist. You could also call T.P. Sports for a phone consultation. We advise you to stay away from clinical nutritionists because they generally cater to non-athletes, and would not recommend enough protein/carbs/calories for anyone doing this type of training. Which type of protein is best? There is a raging debate on this currently, be we feel that we have a good take on it.Pre-workout, a protein blend of casein, egg and whey is great. It is slower to release into your system, so you stay in positive nitrogen balance during training. Post-workout, whey is ideal because it is quickly utilized by the body, and not left in the system long enough to be stored as fat, if taken in the appropriate amount. If you can't be bothered with buying different types of protein, pick a brand that suits you palate, and your wallet, and use it consistently. We recommend Pro Power's Power Protein Plus ™. This is a quality product, tastes great, and is reasonably priced. We do not get paid for telling you this, but it is a product we have had great results with. Call Brian at 1-800-732-2004 for more information. Supplementation We think that too much is made of supplementation. Stick with proven products and you'll be fine. We suggest in this order: 1. Multi Vitamin/Mineral Extra B, C, and E, plus a cal/mag/zinc 2. Protein supplement/MRP • Glutamine 5-20 grams per day • Creatine 5-10 grams per day • BCAA's Upon waking, immediately post training, before bed • Glucosamine There are many other supplements on the market, some great; some dubious at best. Stick with the ones listed and you can't go wrong. You also will not be flushing your cash and your gains down the drain. Remember to buy your supplements from name brand companies, not fly-by-night outfits. The ones you have never heard of may or may not contain what is on the label.
Final Contest Prep As contest time approaches we change the training regimen a bit. We drop all gym work about three weeks out and keep up the three days per week events training, with an average of two to three events per session. This leaves about four training days until the contest. The first two are heavy and the last two taper off with the fourth session being very light and concentrating on the finer points of technique. This should be the last Saturday before the contest. The rest of the week from there should be rest water and food. Conclusion Strongman is a very dynamic sport and will be different for every competitor. Everyone has their own strengths and weaknesses both mental and physical so what works for one competitor may not work for the next. Every competitor needs to make a study of themselves. You need to find out where you are strong so that you can capitalize on it and you need to find out where you are weak so that weakness can be diminished or completely eliminated. Plan well, work hard and the rewards will be yours. Not everyone can do what we do so be proud of it. This sport is going to grow so get on board now. I promise you won't regret it. If you don't have the resources to put on your own contest then help out those that are willing to work hard for the sport and for us. We are all learning and improving and the sport's performance envelope is constantly being pushed. The event weights that were considered heavy 5 years ago are mere warm-ups by today's standards. It is hard, it is fun, and pound for pound, whether amateur or pro, the sport of strongman is filled with some of the best people around. Go lift heavy things!
by Bob Jodoin MFS and C J Murphy MFS
This article will be the first in a two part series on how to train Strong Man events, We hope you enjoy them. Many people that start training for strongman have no idea what they are supposed to do. They just go to training and lift heavy things with very little fore thought. Many times they decide what they are going to do for their first event as they chalk their hands. Lots of athletes come to strongman from powerlifting. Some start in Olympic lifting and some others from Highland Games/Track and Field. Hard, heavy labor has also given the sport some excellent competitors. These are all great starting points and many have done well with these backgrounds. The Sport Hopefully this article will provide the beginner with a good primer, as our years of study and practice have given us some training insights. The sport of strongman requires limit strength and lots of it. It requires explosive speed strength. There are many events that require plenty of strength endurance and there is also a huge need for tremendous and enduring grip strength. The mental aspect of strongman is extremely important as well. You have to be able to tap into a deep inner strength over and over again to overcome pain, fear and exhaustion. You have to drive through when the normal person would be left gasping on the floor. Some might call this intestinal fortitude. You've gotta have some of that. Being a little nuts helps too. Strongman is not about who is strongest, meaning who has the most ability to lift the heaviest weight. Limit strength is powerlifting. Speed strength is Olympic weightlifting. Strongman is a hybrid where the winner is the one able to harness the most mental and physical strength (all required types) and technical skill on a given set of events on a particular day. Strongman is not just for the genetically gigantic. It is for anyone willing to lay it on the line and push themselves to the absolute max. As fans, one of the things we like about strongman is the historical nature of many of the events. Most people can relate to the objects being lifted. A 700lb deadlift doesn't mean much to the general public but they sure understand the concept of someone flipping over their car. It is a sport with many diverse athletic requirements and not everyone can do it. The fact that the events are not standardized makes the sport unique and it requires well-rounded preparation. You simply lift or move whatever heavy objects happen to be lying around. It is also one of the only sports where your fiercest competitor will finish an event and come over and cheer you on. Events Training There are lots of people that are strong in many of the gym lifts. This is a good foundation for strongman but it is typically not enough to win contests. Your average gym rat probably won't be able to load a 220lb stone on the first try. You simply have to find a way to train the events. Make friends with a welder, start a group and pool resources or call your nearest strongman equipment vendor, but you have to train with the implements. Since a normal human can't practice all of the events all of the time, there should be a logical method in choosing which events to train and when and how to do them. We all have an event that we are either not good at or hate. That event cannot be ignored. It is probably even best to do it first. As an example, the log press is a weak event for many. Spend a lot of time working it first in your training and it might even end up being one of your better events. You'll also want to try to vary the type of events that you are doing on a given day. Your back would probably not forgive you if you attempted a max single stone, max Farmer's deadlift, heavy tire and max weight Super Yoke all in the same day. Work some events heavy and some lighter and faster and then switch it up the following week. Event Categories: Listed below are event categories, which have several events, listed under them by type. They cover the general requirements and lifting abilities that a competitor will need to master in order to excel in strongman competitions. Many of the events complement each other, for example, getting good at the Farmer's Walk will help you with the weight bearing walking ability you will need in the Stone Circle and the Super Yoke.
Strongman Event Classification: MAX PULL FROM THE GROUND STONE LIFT MAX FARMER'S WALK DEADLIFT MAX SILVER DOLLAR DEADLIFT MAX WHEEL BARROW/CAR DEADLIFT HEAVY SUPPORTING-WALKING KEG LOADING CONAN's WHEEL SUPER YOKE FARMER'S WALK STONE/SAND BAG CARRY WHEEL BARROW CAR CARRY STRENGTH ENDURANCE TIRE FLIP STONE SERIES MEDLY ARM-OVER-ARM LOG-C&P-REPS LOG 1-C MAX REPS FARMERS-MAX DISTANCE HARNESS PULL DRAGGING VIKING PRESS POWER STAIRS FINGAL'S FINGER WHEEL BARROW/CAR DL-REPS CAR FLIP OVERHEAD MAX LOG MAX APPALON'S AXLE STONE KEG SANDBAG VIKING PRESS GRIP/ENDURANCE FARMERS HOLD ARM-OVER-ARM HERCULES HOLD CAR DL HOLD CRUCIFIX HOLD FRONT HOLD THROWING KEG TOSS 56#-HEIGHT TIRE TOSS CABER
We've looked at all of the different events that we can find and attempted to break them down. We also went through each event and tried to list assistance exercises that can be done in the gym in the absence of the implements.
STONES DEADLIFT SNATCH GRIP DL POWER CLEANS PEC DEC HIGH PULLS ZERCHER SQUATS ZERCHER DEADLIFTS BENT ROWS FRONT SQUATS STIFF LEG DL's ROMANIAN DL's GOODMORNINGS HIGH PLATFORM DL's W/ROW HANDLE BOX SQUATS BOX SQUATS WITH BANDS SAFETY SQUATS SANDBAG/KEG LIFTING GLUTE-HAM RAISES REVERSE HYPERS LOG/VIKING PRESS/APPALON'S AXLE POWER CLEANS C&J JERK FROM RACK (STANDARD OR THICK BAR) PUSH JERK (STANDARD OR THICK BAR) PUSH PRESS (STANDARD OR THICK BAR OR DB's) DB C&J MILITARY PRESSES (STANDARD OR THICK BAR) SNATCH POWER SNATCH (STANDARD OR THICK BAR) FRONT SQUATS OVERHEAD SQUATS (STANDARD OR THICK BAR) OVERHEAD SUPPORTS (STANDARD OR THICK BAR) HAMMER CURLS (DB's OR LOG) PARTIAL PUSH PRESS IN RACK (DINASAUR STYLE) SEATED DB PRESSES KEG PRESS (LIQUID FILLED) BENT ROWS HIGH PULLS INCLINE DB PRESSES 50-65%-SPEED PRESSES W/ BANDS REVERSE BAND PRESSES TIRE/CAR FLIP DEADLIFT POWER CLEANS CURL GRIP POWER CLEANS CALF RAISES ZERCHER LIFTS RACK PULLS (VARYING HEIGHTS. WITH/WITHOUT BANDS) BOX SQUATS GOODMORNINGS INCLINE DB PRESSES FRONT SQUATS HEAVY CORE WORK SNATCH GRIP DL'S SPEED BOX SQUATS W/BANDS GLUTE-HAM RAISES REVERSE HYPERS FARMER'S WALK SHRUGS GRIP WORK TRAP BAR DL HAMMER STRENGTH DL STEP-UPS LUNGES DUMBELL DEADLIFTS CALF RAISES RACK PULLS MAX FARMER'S WALK PULLS FARMER'S WALK HOLD FOR TIME THROWS C&J POWER CLEAN SNATCH AND VARIATIONS SPEED DL'S SPEED BOX SQUATS- W/BANDS MEDICINE BALL GLUTE-HAM RAISES KETTLEBELLS ZERCHER LIFTS CONAN'S WHEEL ZERCHER DEADLIFT ZERCHER SQUATS THICK BAR ZERCHERS HAMMER CURLS HEAVY CORE WORK FRONT SQUATS CALF RAISES STEP-UPS SUPER YOKE/CAR WALK HIGH BAR SQUATS ¼ SQUATS POWER SQUATS STEP-UPS HEAVY CORE WORK FRONT SQUATS CALF RAISES SHRUGS ARCHED BACK GOODMORNINGS LUNGES WHEEL BARROW TRAP BAR DL HAMMER STRENGTH DL GRIP WORK FRONT SQUATS DEADLIFTS DB DEADLIFTS CALF RAISES SHRUGS SHRUGS ARM-OVER-ARM 1-ARM DB ROWS HAMMER CURLS WRIST ROLLER VERTICLE HOLDS SEATED ROWS SPEED ROWING FOR ENDURANCE (ERGOMETER) ENDURANCE SPRINTS INTERVAL TRAINING MEDLIES CIRCUIT TRAINING – P.H.A. DRAGGING PULLING PUSHING
We've found that the front squat, deadlift, power clean and the Zercher lifts show up quite frequently. These lifts are only but a few that will help in your events in Strongman. A competitor needs to figure out which lifts they will need to reduce and eliminate weaknesses. Assistance training can very easily be broken up into a training system similar to Westside. You can have lighter speed work reminiscent of certain events coupled with extra work for the smaller stabilizing muscles. You can also have a max effort day where you choose lifts that are similar to an event and push the max up. One difference in training similar to Westside is that you will have to implement some training for strength endurance events like the log press. There isn't much use for repping ability in a powerlifting contest so you have to modify your training around this. Everyone needs to figure out which type of training they need at different points. Training events and competing are the two best ways to figure this out. You also do not want to just train your favorite events. In other words, don't put two hours into the stones and then some token work on a few other events. This is a big mistake because event consistency wins contests. Periodization of Strongman Training Total Performance Sports doesn't follow a traditional “western” method of periodization, although we do periodize our training. We have found that adapting Westside powerlifting methods work great for most events. Let's use the log as an example. Here is a sample of what we used for our last contest, (Northeast Strongman Showdown, 2002). 10 weeks out we started with 60-65% of our 1-rep max and do max reps on week 1. Week 2 would be 50% of 1-rep max with a light band configuration in the rack for ten speed triples after a good warm-up. Week 3: 3-4 sets of clean ands presses for max reps with 70% followed by speed work in the rack with the bands for 6-8 doubles. Week 4 - Heavy lockouts in the rack with the log suspended from heavy bands (Reverse Band Presses) Heavy means heavy. We worked up to over 400lbs at lockout.. Week 5: 10 sets of Speed doubles with bands followed by 2-3 max singles. Week 6: same as week 4 plus heavy hammer curls Week 6: Speed work with bands at 60% of 1 rep max plus heavy hammer curls Week 8 same as week 4 with increase in weights Week 9: attempt maximum reps with contest weight Week 10: off Using this model, Murph's log press went from a 230 1-rep max to the contest weight of 275 with no problem. At the end of this phase Bob pressed a 300lb 10” log for a single with ease. Every person in our training group saw substantial gains in their 1-rep max over a 10 week periods. The sport is getting heavier at an alarming rate, and we feel that without the use of bands for speed, there is no way our team could have been able to handle the tremendous increases in weights we have seen locally in contests. Preparing the Super Yoke and Farmer's Walk The Yoke and Farmer's Walk compliment each other, as they are both similar events. They do, however, require different strength protocols than most of the other events. Bands and chains don't apply. What we did was apply speed days and max effort days similar to Westside on alternating weeks. For Example: See chart, your weights might be different, these were used for heavy weight loading.
WEEK 1 YOKE: 50' HEAVY FARMER'S WALK: 100' LIGHT WEEK 2 YOKE: 100' LIGHT FARMERS WALK: 50'HEAVY WEEK 3 YOKE: 75'HEAVY FARMER'S WALK: 100' LIGHT WEEK 4 YOKE: 75' LIGHT FARMER'S WALK: 100' HEAVY
From the chart you can see alternate heavy/light loading for opposite events, and speed days, alternated with “strength” days. This is an unconventional periodization program, but it is remarkably effective, without over-training, given that the amateur has built up the strength base to support this work load. The loading patterns would continue in similar fashion until 1 week out from contest day, where a full week of rest is in order prior to competition. This cycle would last 10 weeks, with week 10 being off. These events are done on different days also. Strong Man Training Tips and Advice, Part Two. Last issue we introduced you to Strong Man training. I hope everyone ran out and tried our tips. The benefits of this training for all strength sports cannot be overlooked. The purpose of these articles is to inform all strength athletes of ways we have discovered to improve anaerobic threshold, and limit strength. This issue, we will discuss more events. STONES: Beginners One of the favorite events of spectators, is one of the most feared by athletes. The Atlas Stones. Stones are a combination of brute strength and athleticism. There is only one way to learn to lift stones and that is to lift them. If you plan on competing then find someplace that has them If you are looking to train with stones for the strength gained from this event, again, find someplace that has them. The benefits in posterior chain, upper back strength and total body explosiveness cannot be duplicated by any other exercise. When you combine the arms wrapped around a large heavy object with the explosive hip drive you now have a movement to train “the perfect tackle”. On to training… Ideally you want to have an experienced stone lifter help you out. Start with a small (200lb) stone and a low box (40-42”) for singles. Work on getting the stone to your lap comfortably, and then “re-gripping” the stone high on your chest, and then popping the stone onto the box off of your sternum. Do singles with about 1 minute rest. Drop the stone off of the box onto some old car tires. Set it up and do it again. It is best to get very good with the light stone before moving up in weight. Once you are comfortable with single reps, add the eccentric, and lift the stone off of the box onto the ground, and build up to 8-10 reps. You will be sucking wind hard after ten reps. You can now begin working the next stone in a similar fashion. Once you have gotten, to say, a 285 stone, it is time to increase the box height. The easiest way to do this is to add 1” plywood under the box and raise it 12” each week. If you add 1” each week, pretty soon you'll go from a 285 stone on a 42” box to a 285 on a 48-50 or whatever box. This is basic weight training concepts-progressive resistance. After a few months, your conditioning level will improve greatly (your deadlifts will fly off the floor). Now it is time to do a stone series. Line up the stones in front of the boxes, lightest stones on the highest boxes, heavy stone on the lowest boxes, and get to it, one right after the other. Rest 3-4 minutes and then do it again. This is probably the least complex event to train with the exception of having access to the equipment. Start light, get stronger, go heavier, go heavier faster. That is all there is to it. Now get lifting! The Stones: Intermediate/Advanced “Everybody must get stoned.” Atlas, Mastiff, McGlashen, whichever you prefer but you've go to lift them. Stones are all about practice and technique. The stones are a favorite at training sessions because being able to lift a stone of a certain weight is easily defined. Training max singles on the stones is very effective. You can't hope to finish a five stone series if you can't pick the fifth stone as a single. This regimen cannot be maintained for very long until the back just won't do it anymore. Stones are almost always contested from lightest to heaviest on descending height platforms. You should train this against the clock. There is also an endurance aspect to stone lifting. If you keep working on an contest series and only load four stones then you are only training four rapid concentric lifts. This is not going to build enough strength endurance. Doing reps with stones (concentric and eccentric) is a very effective method of building endurance, strength and technique. This is not for the weak and it really cranks up the volume. Take a lighter stone, say 220 thru 285, and start loading it. What makes this a little different is that you then unload it and bring it back down without cracking the floor. We have now added an eccentric movement to the lift. When it is back on the ground, reset and pull it on up again. When the reps get high it takes a whole lot of guts and determination to keep going and the competitive nature of it keeps you striving to beat the other guy or your own PR. Your rep range should be 5 at a minimum. If you can't do 5 then go to a lighter stone. You should try to set a record on each stone starting with the lightest and also vary the height of the boxes. There has also been some experimentation done with speed doubles with a light stone including the concentric and eccentric portion with 8-10 doubles as a goal. This is done with a clock marking a limited rest interval and is reminiscent of Louie Simmons's Westside system of speed doubles in the squat. It is a brutal but effective technique that was first tried at Art McDermott's Highland Strength and Fitness. We've continued with the technique and had great success. It is also important to learn to load the stones on the higher boxes, especially those of us that are vertically challenged. Two techniques that work here are an explosive power clean type movement with a push-press at the top and shouldering the stone is also effective at getting a stone onto a box taller than yourself The Log The log receives much of our training attention. It is quite often a weaker event for people that have spent most of their lives avoiding overhead work. Overhead and high rep work is often unfamiliar to those that come to this sport from powerlifting. Those experienced in the Olympic lifts seem to have a much easier time adapting to the log technique in the push press/jerk as well as balance. One of the problems with the log press is that it is contested in several ways. You might have a single clean and then you max out with reps at a set weight. One rep max contests are common and it is also occasionally done where you clean and press for every rep. So, with that, the log needs to be trained in several different ways. When you are working on building you max it is quite simple. You use a max effort day and a speed day. On max effort day you just keep loading plates onto the log and press it up. Start with sets of five and then go to triples and then finally to singles until you hit a max. This can be done with a full clean, from a rack, suspended from bands, as in the reverse band press, or rack lockouts. On speed day you take about 50% of your 1-rep max and you blast out a triple with maximum explosion. This can be done with or without bands and is best done in a rack without the clean. 8-10 sets of triples with good speed would be a good session. To improve your repping ability you simply set a goal and go for it. Once you achieve it, push up the reps and add more weight. Try to set new records with lighter weights and with heavier weights. Mix it up every week. The speed work and the max work will help your rep count as well because the speed work will teach you to press a log faster and use less strength and you'll be continually getting stronger. It is also a good idea to learn and practice a clean/continental technique that fits your style. You should take a lighter log and practice this and also to do a max amount of reps starting each from the ground and completing at lockout overhead. This builds endurance as well as good technique. The Tire The tire flip is another event in which success is largely dependant upon technique. You have to practice the tire flip in several ways. The first step is to get a tire and flip it. Now that you have done that, start adding reps. A good tire flipper does not deadlift the tire. They stay low, keep their feet back away from the tire and push it forward and up with the chest. Once it nears about 45 degrees it is best to quickly drop under it and catch it as in a power clean. From there you explosively push it over with a strong follow through. On the right surface this causes the tire to hop on impact with the ground, gaining you valuable inches. You should practice attacking the tire with great ferocity by being down and set to drive the next rep just as the tire settles from the previous turn. The tire flip is a timed event so speed is very important as well as endurance. A heavy tire is a great training tool and should be turned for a maximum amount of reps. You should also incorporate speed training by doing fast singles, doubles or triples with a lighter tire. Endurance is trained by flipping a tire for a max distance and also by flipping a tire for a set distance against the clock. You should always push to cut down your time or add an extra flip. The Farmer's Walk It is completely natural to load up a ¼ ton or more onto your body and go for a walk….ON THE MOON! The events like the Farmers Walk, Supper Yoke, Conan's Wheel, Car Carry, and the Wheel Barrow Walk are all very similar in that you walk while bearing a tremendous amount of weight. This can be a timed event or a distance event. Like the others, you need to train both. There are different leverages involved in each of the events so it is a good idea to get access to as many implements as you can. The training for these events should be rotated between light weight distance and heavy work. You need the strength from heavy work but the majority of benefit is gained in these events by logging some distance under moderate loads. Again, it is a good idea to do some of your work for speed. The Farmers walk is different in that it involves your grip. Long runs with the implements will help the grip and so will standing timed holds. Never let go voluntarily and always strive to beat your time at a given weight. Here too you should alternate between long holds with lighter weight and also maximum time holds with maximum weight. Bad weather is a great time to work this into your training. In the super yoke and Conan's wheel your nervous system might also benefit from the occasional inclusion of super-maximal lifts without walking. If you stand up with a 1000lb super yoke then your body is not so shocked when you start to walk with 600. This training tool should not be done too often. Cardio If your lungs quit before the completion of an event then there is a pretty good chance that you will too. It is true that most of us are in strength athletics because we were either, not built for, or very much dislike aerobic activities. I'm not suggesting that the stair stepper become a place where you spend a bunch of time. The best course of action is to do the cardio dependant events on a regular basis then add some sprints or interval work if you feel you need more endurance. Few have yet to figure out how to even breathe at all on the conan's wheel so that is certainly an event that needs some work. Working with lighter weights and longer distances than is normally required of an event is a good method. Sled dragging, speed tire flipping, vehicle towing, arm-over-arm and high rep stone work will surely leave you gasping but probably the best choice is to do a multiple event medley against a clock and with a variety of event types. Make it a training challenge for increased performance and fun. Competing One of the best ways to decide which events to train is to enter a contest. We simply can't say enough about competing. It doesn't matter if you can't complete any of the events. If you want to do this sport at any time in your life, sign up for the next contest and do your best. The experience is well worth a last place finish. Trust us on that. There is no sense in training until you feel you are at a level where you will win or place. Unless you are a very gifted athlete, you are wasting valuable experience. It is far better to do your best out on the floor then to be watching safely from the stands. For any further information on this subject see Teddy Roosevelt's quote entitled “The Arena” and then start chalking up!
Nutrition for Strongman A full primer on nutrition is beyond the scope of this article, so we will hope the reader is “keeping a good house” nutritionally, and touch on some basics. We can't give you specific quantities, because every athlete is different. Some are close to their weight class limit and some are not. These require different nutritional strategies. We will say that your need for protein and complex carbs is sky high while training for a strongman contest if you are giving the true effort necessary. Your most important meal (given that you are eating 6 meals per day) is pre-workout. This meal should be 1-3 hours before you train depending on your digestive system. We have found that unprocessed oatmeal (in an amount appropriate to your bodyweight) combined with a protein supplement mixed with water or a little juice, and some Northern Hemisphere fruit (apples, etc) is best We say northern hemisphere fruit because it is generally lower glycemic index than southern hemisphere, but gives you a good boost without a huge insulin dump. This is not to say that you can't eat anything else, but through years of experimentation and study, we find that this is a great combination of high energy foods to fuel you through your training. The next most important meal is post training. About 20-30 minutes post training a liquid meal, and Southern Hemisphere (banana, etc) fruit is ideal. We say southern hemisphere because these fruits have a higher glycemic index, and are more easily digested than a plate of whole food. Your liquid meal should contain the amount of protein appropriate for your bodyweight along with the amount of carbs, also appropriate to your bodyweight. The liquid meal should also contain at least 5 grams of glutamine, and creatine at 5 grams if you use it. If you do not know how to determine appropriate caloric values for your needs, contact an experienced, certified (preferably ISSA) trainer in your area, not a nutritionist. You could also call T.P. Sports for a phone consultation. We advise you to stay away from clinical nutritionists because they generally cater to non-athletes, and would not recommend enough protein/carbs/calories for anyone doing this type of training. Which type of protein is best? There is a raging debate on this currently, be we feel that we have a good take on it.Pre-workout, a protein blend of casein, egg and whey is great. It is slower to release into your system, so you stay in positive nitrogen balance during training. Post-workout, whey is ideal because it is quickly utilized by the body, and not left in the system long enough to be stored as fat, if taken in the appropriate amount. If you can't be bothered with buying different types of protein, pick a brand that suits you palate, and your wallet, and use it consistently. We recommend Pro Power's Power Protein Plus ™. This is a quality product, tastes great, and is reasonably priced. We do not get paid for telling you this, but it is a product we have had great results with. Call Brian at 1-800-732-2004 for more information. Supplementation We think that too much is made of supplementation. Stick with proven products and you'll be fine. We suggest in this order: 1. Multi Vitamin/Mineral Extra B, C, and E, plus a cal/mag/zinc 2. Protein supplement/MRP • Glutamine 5-20 grams per day • Creatine 5-10 grams per day • BCAA's Upon waking, immediately post training, before bed • Glucosamine There are many other supplements on the market, some great; some dubious at best. Stick with the ones listed and you can't go wrong. You also will not be flushing your cash and your gains down the drain. Remember to buy your supplements from name brand companies, not fly-by-night outfits. The ones you have never heard of may or may not contain what is on the label.
Final Contest Prep As contest time approaches we change the training regimen a bit. We drop all gym work about three weeks out and keep up the three days per week events training, with an average of two to three events per session. This leaves about four training days until the contest. The first two are heavy and the last two taper off with the fourth session being very light and concentrating on the finer points of technique. This should be the last Saturday before the contest. The rest of the week from there should be rest water and food. Conclusion Strongman is a very dynamic sport and will be different for every competitor. Everyone has their own strengths and weaknesses both mental and physical so what works for one competitor may not work for the next. Every competitor needs to make a study of themselves. You need to find out where you are strong so that you can capitalize on it and you need to find out where you are weak so that weakness can be diminished or completely eliminated. Plan well, work hard and the rewards will be yours. Not everyone can do what we do so be proud of it. This sport is going to grow so get on board now. I promise you won't regret it. If you don't have the resources to put on your own contest then help out those that are willing to work hard for the sport and for us. We are all learning and improving and the sport's performance envelope is constantly being pushed. The event weights that were considered heavy 5 years ago are mere warm-ups by today's standards. It is hard, it is fun, and pound for pound, whether amateur or pro, the sport of strongman is filled with some of the best people around. Go lift heavy things!
by Bob Jodoin MFS and C J Murphy MFS