New to strongman...

[Ergogenomic]

This looks like a great forum so I am looking to learn a lot from everyone's experiences. My first question relates to routine structure. When I finally receive my equipment from Elitefts I was thinking along the lines of continuing my 3 day full body routine in the gym and then throw in a day specifically training strongman events.

Goals are to increase overall strength, continue to build lean mass, and perhaps compete in strongman in the future.

So it would look something like:

Monday: Gym - Heavy work
Wednesday: Gym - Light work (mainly for recovery)
Thursday: Gym - Moderate work (conditioning and hypertrophy)
Saturday: Backyard - Strongman events

I'll also throw in sled pulls and weighted hill runs on Tuesdays and Fridays depending on my recovery rate.

Depending on how I progress, I may decide to replace one of the gym days for an events day.

Any opinions would be greatly appreciated....

[POWERJIM]

Im not too familiar with strongman training but this article seems to be on the right track...

Strongman Training

By Ben Tatar


In the old days of strongman, the competitions relied on one rep brute strength. The media was getting bored and strongman shifted directions. So, today strongman competitions have an endurance factor to them. Unlike powerlifting, where it's HIT or MISS, in strongman competitions the events can last for minutes and perhaps hours. Strongman is a test of strength, ATTITUDE, WILL, endurance and mobility with heavy objects. It's a contest about testing a lifters soul and seeing what makes them say "I QUIT"! Entering a strongman contest is grueling no matter what level of a lifter you are. In strongman you could be pulling trucks, airplanes, dragging 300lbs sleds through grass, and gripping onto weights until the body collapses.

In an amateur strongman contest if you're one of the strongest, you will have to perform the events the fastest. If you are a rookie, just completing the events can be very challenging. However, the pride the sport gives you will last a lifetime. I will never forget the strongman contest that I entered. I was pulling trucks, pressing heavy 1-arm dumbbells over my head, putting kegs into trucks to name a few events. The day was quite grueling, but I feel that no matter how you do, you're a winner just for participating. The contest really shows what one is made of! So, heart is one thing, but if you want to win, you should train like a strongman. Here is a routine for strongman training:

Strongman Training Routine:

Saturday

Max effort legs/deadlift- Box squats- High bar squats- front squats, or zercher squats- partial deads, regular deads, or a variation of good mornings- Sled pulling.

Sunday

Max effort shoulders- Overhead press with chains or bands-Strict press-Behind the neck press- standing dumbbell press, with a bust ass all out rep set! Then choose between Inclines, close grip bench w/bands or chains, skull crushers.

Tuesday

DE squats/deadlifts.... box speed squats, power cleans with fat bar, high pulls, shrugs, rows, pulldowns, curls, abs

Thursday

Train the events-farmers walk, tire flip, sled pulls, and some grip...




Different strongman competitions have different events. Also if you are interested in strongman then please check out the USWA games. They have unique events like the 2-man deadlift and odd lifts. The bottom line is: There is nothing pretty about the power athlete, it is just a battle of pain and heavy weights, but the feeling of accomplishing scary feats is amazing.

[Ergogenomic]

Originally Posted by POWERJIM

Strongman is a test of strength, ATTITUDE, WILL, endurance and mobility with heavy objects. It's a contest about testing a lifters soul and seeing what makes them say "I QUIT"! Entering a strongman contest is grueling no matter what level of a lifter you are.

That is exactly my mindset and motivation!! I love pushing my body to the breaking point and beyond.

Thanks POWERJIM for the info. The routine looks a lot like a variation of Westside, which I am already somewhat familiar with, with a day added in for the events.

This is the consensus I am receiving from info all over the net although some seem to focus more on the specific event training as opposed to training in the gym while others prefer to increase the gym strength and carry that over to the events.

If there is anyone on the boards who train/compete in strongman I would love to hear about your experiences.

Thanks

[BiggerGuns=LongerDrives]

Originally Posted by Ergogenomic

If there is anyone on the boards who train/compete in strongman I would love to hear about your experiences.

Thanks

Hey Ergo

Occasionally you can find big Terry Hollands on here.
He posts here and there.
You might want to give him a shot out, he's a great guy.


Terry Hollands completes the
Power Stairs course
(World's Strongest Man™,
IMG Media Ltd.)


Here's a thread here
The Terry Hollands Thread.