PDA

View Full Version : Strongman training...



Meat_Head
09-30-2003, 07:56 PM
1st day
Hang clean and press
Overhead squats
Shrugs or powershrugs
Powercurls
Grip

2nd day
Bench press
Dips
Pullovers
Rows
Pullups

3rd day
Squats
Front squats
Zercher squats
Calves
Grip

4th day
Strongman work
Grip

5th day
Rest

Most of the main lifts will either be multiple sets of single, doubles, and triples, 5x5, or 5x5,4,3,2,1

The 'assistance' or less important lifts will be done in whatever fashion I feel like doing.

Not all of the exercises on each given day will be performed necissarily. I'm going by instint there, if I don't feel up to doing one or two of them, I won't. I'll post what specific strongman lifts I'll be working at in a little bit....

Thoughts, suggestions, critiques?

Scott S
09-30-2003, 08:07 PM
Good luck! If you're doing strongman stuff, you should get going on one-handed deads, and bent presses too.

Meat_Head
09-30-2003, 08:27 PM
Originally posted by Scott S
Good luck! If you're doing strongman stuff, you should get going on one-handed deads, and bent presses too.

Thanks!

I've thought about those lifts, but I don't really have a specific reason to do either. My abs and obliques are strong enough right now. If they seem to be holding me back later I may add them in...

Isaac Wilkins
09-30-2003, 08:31 PM
I'd switch your OH Squats and Cleans on day 1. The OH Squats will most benefit you as a lighter warm-up.

Meat_Head
09-30-2003, 09:21 PM
Originally posted by Borris
I'd switch your OH Squats and Cleans on day 1. The OH Squats will most benefit you as a lighter warm-up.

Good idea, I'll definately do that, as I have to have alot of warm up for my lowerback so it won't injure again...

Meat_Head
09-30-2003, 09:26 PM
I think I'll add behind the neck seated or standing presses on the squat day and take out front squats. My OH pressing strength is really weak.

I'll also add sumo deadlifts on the first day, I probably won't ever go very heavy on them though, just to keep some base strength in lifting weight off the floor, maybe work on speed some.

Paul Stagg
10-01-2003, 08:43 AM
Are you really interested in Strongman competition?

Meat_Head
10-01-2003, 11:59 AM
Originally posted by Paul Stagg
Are you really interested in Strongman competition?

Very. I've always wanted to compete in one over a powerlifting or bodybuilding contest, but I've never really trained specifically to compete in one. After I get 6-8 months of good base strength and strength endurence built up, I may compete.

Paul Stagg
10-01-2003, 02:07 PM
'Kay. I'm going to try to get a friend of mine to post and give you some tips.

Meat_Head
10-01-2003, 02:30 PM
Thanks a ton paul! I'd be willing to take any advice he could give me.

Hercule
10-01-2003, 02:51 PM
Excellent. I as well am training for strongman. I would love to hear some tips. Thanks Paul.

baldman
10-01-2003, 03:11 PM
A few observations:

You seem to be doing a lot of grip work. Any specific reason? And what are you hoping to get out of the OH squats? Also you should add in some form of standing OH press, as most contests these days have a log lift event.

I would stay with 5x5. Strongman contests are as much about endurance as strength.

What do you mean by "Strongman work"? A lot of the training for strongman needs to involve "event specific" training. If you have picked a contest already, then you know the events you need to be practicing.

If not then you can probably count on a tire flip, log lift, and farmers walk. They seem to be pretty standard events.

RG570
10-01-2003, 03:45 PM
You need to concentrate on getting the big 3 up to respectable numbers first. Then follow baldman's advice.

Meat_Head
10-01-2003, 07:19 PM
Originally posted by RG570
You need to concentrate on getting the big 3 up to respectable numbers first. Then follow baldman's advice.

While the big 3 are good for strength, there are many more facets to strongman training than the powerlifting lifts....

Meat_Head
10-01-2003, 07:27 PM
Originally posted by baldman
A few observations:

You seem to be doing a lot of grip work. Any specific reason? And what are you hoping to get out of the OH squats? Also you should add in some form of standing OH press, as most contests these days have a log lift event.

I would stay with 5x5. Strongman contests are as much about endurance as strength.

What do you mean by "Strongman work"? A lot of the training for strongman needs to involve "event specific" training. If you have picked a contest already, then you know the events you need to be practicing.

If not then you can probably count on a tire flip, log lift, and farmers walk. They seem to be pretty standard events.

Grip strength is essential to being competetive in strongman contests. Many of the events almost completely depend upon your grip strength i.e. hercules hold, farmers walk.

The overhead squats were mainly for shoulder stability and extra shoulder work, as well as flexibility and balance.

By strongman work I meant event training.

I've already put together a new routine with help from people on other boards, tell me what you think:

1st day
Overhead squats(mainly as a warmup)
Hang clean and press(possibly high reps, 8-15 reps per set)
Zercher deadlifts
Bench press
Shrugs or powershrugs
Powercurls

2nd day
Rest

3rd day
Squats
Zercher squats
Rows
Behind the neck pushpress

I plan on working all of these very hard on this day.

4th day
Strongman event training

5th day
Rest

Paul Stagg
10-01-2003, 08:27 PM
I think what he's asking is why you think you need so much grip work. Is it a weakness?

Meat_Head
10-01-2003, 09:17 PM
Originally posted by Paul Stagg
I think what he's asking is why you think you need so much grip work. Is it a weakness?

Yes.

Paul Stagg
10-02-2003, 06:54 AM
Here is a response from another bud - he's also baldman's training partner

"First, does he have a contest picked out and when? As Baldman suggested, he needs to do specific event training. If the contest is within a couple of months, he may even want to do most (75%) of his training just doing the events. Get access to the equipment and train the events as they will be in the contest.

Second, I think he is doing too much gym work - but he is 15 and may still have good recovery with his joints and muscles. He needs to work on core strength, which he seems to have a good workout plan already. Do some heavy abs. Bench will not have much carryover unless it has a specific purpose ie speed work, close grip bp, etc. Become familiar with both the power movements dl and squat (to build core strength) along with technique work like push presses / jerks / cleans(for log press, yoke, farmer's walk). Do heavy curls / tris and back movements (rows and chins) to help events like conans wheel, husefeld stone cary, tireflip, log clean and press. At this time, keep developing overall body strength. Use the event training to get in cardio / endurance work - start light on the events and let your body develop the adaption response to the events. Once he starts giong heavy on event training, he will find he can only train heavy 2-3 x/wk. IMO, a good routine for him would be 2x/wk gym work (like a westside routine with some OL mixed in) max squat/speed bp/light cleans/ heavy abs then heavy overheads or close grip bp / speed squats / heavy rows / heavy bis &tris. day 3 = events. Maybe train grip 2x/wk.

Good luck to the young man and hope to see him compete one day. and a successful strongman"

baldman
10-02-2003, 07:34 AM
Originally posted by xMeat_Headx

By strongman work I meant event training.

Sorry, should have asked more clearly. What exact event training are you doing? What equipment do you have available to you? How much storage do you have for equipment?


I've already put together a new routine with help from people on other boards, tell me what you think:

1st day
Overhead squats(mainly as a warmup)
Hang clean and press(possibly high reps, 8-15 reps per set)
Zercher deadlifts
Bench press
Shrugs or powershrugs
Powercurls

2nd day
Rest

3rd day
Squats
Zercher squats
Rows
Behind the neck pushpress

I plan on working all of these very hard on this day.

4th day
Strongman event training

5th day
Rest

This looks better. Read Paul's last post for the structure of this and future workouts. As for what you have now:

Keep the OH squats as a warm up if you want, but only as a light, high rep warmup. Hang Cleans are good, but just do regular deads. No need to do Zerchers. And instead of behind the neck pushpress, do it normally.

Meat_Head
10-02-2003, 12:31 PM
I appreciate the help alot guys!

I haven't looked at any specific competitions for me yet, but I want to train farmers walk(weights in suitcases or dumbells for now...), tire flips(if I can get a tire), and loading(with whatever random objects I can find) since those seem to be present in almost every competition. A log looks just about impossible to get right now... At my house(which is where I will be doing the strongman training) I don't really have any equipment, aside from basic weights, a wheelbarrow which I may tear apart for sled work, a pile of wood, an army duffel bag full of fertilizer bags(used for dino work), and a few vehicles I could push.

Are there any other events I should train? Where can I get equipment?

Day 1
OH squat warmup
Squat(max)
Speed/light zercher squats
Speed bench
Cleans
Powershrugs
Weighted situps or high cable abs

Day 2
OH squat warmup
OH barbell press
Deadlifts(possibly speed)
Rows
Powercurls
Dips/db skullcrushers

I was told that zerchers help alot with round back lifting and picking up objects off the ground(as in loading...), which is why I'd at least like to practice them.

baldman
10-02-2003, 02:35 PM
Equipment:

For cheap farmers walk implements, go here http://www.olympus.net/personal/cablebar/TITEFW.htm

Tires are easy to get, hard to get rid of. Any construction company or company with heavy equipment will be glad to give you a used tire.

Logs can also be made, but you'll have to find the materials and get with a welder. You can also make a yoke from pipe you can pick up at Home Depot.

Taking apart a wheelbarrow for a sled is good. You can use it for drag and pulling.

Look at www.nastrongman.com for contests in your area. Most yearly contests seem to have relatively the same events and that will give you an idea of what you need to focus on.

Meat_Head
10-04-2003, 10:15 AM
Thanks bald and paul!