Question about how to incorporate strongman into my powerlfiting training
I'm competing in my first strongman competition, NAS Utah's Strongest Man on July 24, 2010. The events are not fully defined yet but theres going to be an overhead press medley, a deadlift medley, deadlift hold for time, atlas stones, ( maybe one other event, I can't remember ). I will be competing in the masters division ( I'm 44 years old ). To give you an example of where I am with my strongman training, last night ( the first time I did strongman since last November ) I did 550 pound yoke walk for 50 feet pretty easily. I flipped the 800 pound tire 3 times but was really not happy with my technique. I farmer walked 305 pounds in each hand for 25 feet. I just worked technique on the log press, so I'm not sure what my max is, but I'm guessing it's about 230 pounds ( cleaning it is harder than pressing it for me ).
Anyway, I'm trying to more effectively incorporate strongman events training into my program. In the past I just alternated it in on my max effort squat/deadlift session, ie one week ME squats, next week ME deads, next week strongman events. That worked well last summer, because I felt that I needed to be focusing on building my base strength levels with the powerlifting. Now, I don't necessarily feel that way, although of course I'm still striving to get stronger, but I think I'm now strong enough to focus more on strongman, which was always my longer term goal anyway.
Up until yesterday, my training template was basically like this:
Monday: ME squats/deads alternate by week
Wednesday: DE bench
Thursday: DE squat/deads alternate by week
Saturday: ME bench
But now I'm treading new ground and really don't know how to add in the strongman. My new routine has some constraints.
The strongman group that I train with trains on tuesday night ( I train with Russ Anderson, if you know who he is ).
I'd want to keep my ME benching on saturday morning ( because of the group I train with ).
I still want a strong powerlifting focus. I don't want to completely abandon the training that got me to this point, I still want to do powerlifting competitions ( like maybe 1 or 2 a year ).
I was thinking maybe something like this:
Tuesday: Strongman events
Wednesday: DE Bench with overhead pressing accessory work
Thursday: Some sort of heavy squatting and deadlifting, but probably not working up to a max single like I was doing previously on monday night
Saturday: ME bench with overhead pressing accessory work
Any advice would be appreciated.