Strong Man Training Tips and advice

Part 1 From Total Performance Sports 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 all of the different types of strength are applied along with technical skills 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. MAX PULL FROM GROUND HEAVY SUPPORT WALKING STRENGTH / ENDURANCE

OVERHEAD MAX

GRIP/ENDURANCE

THROWING



Stone Lift (Max) Keg Loading Tire Flip Log (Max) Farmers Hold Keg Toss Farmers Walk DL (max) Conans Wheel Stone Loading Series Apollons Axle Arm-over-Arm 56# weight for height Silver Dollar DL Super Yoke Medley Stone Press Hercules Hold Tire Toss Conans Wheel (Max) Farmers Walk Arm-over-Arm Keg Press Car DL Hold Caber Barrow/Car DL (Max) Stone/Sandbag Carry Log Clean and Press (reps) Sandbag Press Crucifix Hold Wheelbarrow Log - 1 Clean, max reps Viking Press Front Hold Car Carry Farmers Walk - max distance Harness Pull Dragging Viking Press Power Stairs Fingals Fingers Wheelbarrow / Car DL for reps Car Flip 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. ATLAS STONES DEADLIFT

SNATCH GRIP DL

POWER CLEANS

PEC DEC

HIGH PULLS

ZERCHER SQUATS

ZERCHER DEADLIFTS

BENT ROWS

FRONT SQUAT

STIFF LEG DLs

ROMANIAN DLs

KEYSTONE DLs

GOODMORNINGS

HIGH PLATFORM DLs W/ROW HANDLE

BOX SQUATS

BOX SQUATS W/BANDS

SANDBAG/KEG LIFTING

GLUTE-HAMS RAISES

REVERSE HYPERS LOG / VIKING



POWER CLEANS

C&J

JERK FROM RACK

PUSH JERK

PUSH PRESS

DB C&J

MILITARY PRESSES

SNATCH

POWER SNATCH

FRONT SQUATS

OVERHEAD SQUATS

OVERHEAD SUPPORTS

HAMMER CURLS

PARTIAL PUSH PRESS IN RACK\

- SEATED DB PRESS

KEG PRESS-LIQUID

BENT ROWS

HIGH PULLS

INCLINE DB PRESSES

50%-SPEED PRESSES W/BANDS

REVERSE BAND PRESSES TIRE/CAR FLIP DEADLIFT

POWER CLEANS

CURL GRIP POWER CURLS

CALF RAISES

ZERCHER LIFTS

RACK PULLS

BOX SQUATS

GOODMORNINGS

INCLINE DB PRESES

FRONT SQUATS

HEAVY CORE WORK

SNATCH GRIP DL

SPEED BOX SQUATS W/BANDS

GLUTE-HAM RAISES

REVERSE HYPERS FARMERS WALK SHRUGS

GRIP WORK

TRAP BAR DL

HAMMER STRENGTH DL

STEP-UPS

LUNGES

DB DLs

CALF RAISES

RACK PULLS

MAX FW PULLS

FW HOLD FOR TIME

1-ARM FW

1-ARM DL GRIP



HOLD FOR TIME

GRIPPERS

PINCH GRIP

WRIST WORK

THICK BAR TRAINING

ROPE/TOWEL HOLDS THROWING EVENTS C&J

POWER CLEAN

SNATCH-VARIATIONS

SPEED DLs

SPEED BOX-SQUATS- W/BANDS

MEDICINE BALL

GLUTE-HAM RAISES

KETTLEBELLS

ZERCHER LIFTS

FRONT SQUATS CONAN’S WHEEL ZERCHER DL

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

CALF RAISES

SHRUGS

ARCHED BACK GOODMORNINGS

LUNGES WHEEL BARROW TRAP BAR DL

HAMMER STRENGTH DLs

GRIP WORK

FRONT SQUATS

DEADLIFTS

DB DEADLIFTS

CALF RAISES

SHRUGS ARM - OVER - ARM 1-ARM DB ROWS

HAMMER CURLS

WRIST ROLLER

VERTICAL HOLDS

SEATED ROWS

SPEED ROWING FOR ENDURANCE-(ERGOMETER) ENDURANCE



SPRINTS

INTERVAL RUNNING

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 one Week two Yoke 50 feet/heavy Farmers walk 100 feet/light Yoke 100 feet/light Farmers walk/50 feet heavy Week three Week four Yoke 75 feet/heavy Farmers walk 100 feet/light Yoke 75 feet/light Farmers walk 100 feet/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 programs, 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. Stay tuned to Monster Muscle Magazine for more in this series of Strong Man training articles. Good luck, and good training. About the authors: C.J. Murphy is the owner, and head strength coach of Total Performance Sports in Everett, Massachusetts. He is an award-winning trainer with multiple certifications, and over 13 years experience in the trenches training many athletes to championship levels. He is also a competitive strongman athlete. Bob Jodoin is the director of strength and conditioning for Total Performance Sports. He is also a trainer with multiple certifications as well as an accomplished powerlifter and strongman competitor. Total Performance Sports is a private training facility offering multiple martial arts, and a very unique strength and conditioning training area, no chrome and ferns here. Hard work in an organized program is what dictates our success. (617) 387-5998 Contact us for our new line of Strong Man Training Videos. Originally published in Monster Muscle the Magazine.







