Strongman Template

[Fenrir]

Hey guys and gals, first post here with a question for those of you who train strongman and/or are familiar with it. I am not specifically training for strongman but find the lifts and events fascinating and as I don't have a specific goal to train for, I am becoming interested in doing some of the events/lifts in my training. If I have access to an axle bar, a fat handled dumbbell, sandbags, a few fieldstones, a sled, and farmers walk handles once a week, but have to train with regular gym equiptment all other sessions, how would you recommend I set it up? I was leaning towards a 3-4 day a week program set up like this:

Monday (Lower):
Squat/Front Squat
Hamstring/Hip Assistance
Calves

Wednesday (Upper):
Strict/Push Press
Dips or Dumbbell Bench
DB Rows
Face Pulls or Chins

Friday (Events):
Carry Variation-stone carry, sandbad carry/load, farmers
Press Variation-axle press, dumbbell press for reps
Deadlift Variation-Deadlift from floor, 18" Deadlift, Stiff Leg Deadlifts
Pull Variaton-Sled pull or a seated Hand over Hand

Saturday (Arms and Accesory):
Curls
Tricep Extension of some kind
extra hams, hips, etc.

Saturday would be optional on how I was feeling, and I would do some kind of weighted ab work ever session. Input or thoughts?

[kevinm]

I had my best success in strongman training 3 days per week. I would do something similar to this:

Tuesday:
power cleans
front squats
rack jerks
power snatches
overhead squats

Wednesday:
incline bench press
board presses or log benches
t-bar rows
pullups
curls

Saturday:
overhead press (axle or log)
farmers
deadlift or yoke
medleys with kegs, tires, sled
loading (stone or kegs)

I kept my frequency low but volume very high. Each training session was about 3-4 hours and I would work up to a heavy (PR) single, double or triple in each lift, and then drop down for a 5RM, then an 8RM then maybe even a higher rep max. I would stick with multi-joint compound exercises. Even the curls I have listed could be omitted but I think curls and rows help with stone loading.

Kevin McNease

[CharisLouca]

My best results in strongman was when I was training like a weightlifter.
6 days a week, saturday off, sunday purely deadlift and then events, m-f was squats every day medium to low volume, and one kind of press a day, and one kind of oly lift a day. On events day, do all of the ones in your competition, or at least 4 out of 5 if the competition is 5. you build up the conditioning. Don't go crazy on the weight, it is unnecessary.
You just need to get stronger and remain in good conditioning shape for strongman, a lot of people want a magic template, but its just time and getting strong. If you can deadlift 250, 220 for reps will never be down to conditioning. If you can press 100, 105 log for reps won't be a technical issue.

[Bryan Weingart]

Originally Posted by CharisLouca

My best results in strongman was when I was training like a weightlifter.
6 days a week, saturday off, sunday purely deadlift and then events, m-f was squats every day medium to low volume, and one kind of press a day, and one kind of oly lift a day. On events day, do all of the ones in your competition, or at least 4 out of 5 if the competition is 5. you build up the conditioning. Don't go crazy on the weight, it is unnecessary.
You just need to get stronger and remain in good conditioning shape for strongman, a lot of people want a magic template, but its just time and getting strong. If you can deadlift 250, 220 for reps will never be down to conditioning. If you can press 100, 105 log for reps won't be a technical issue.

pretty spot on, I will be doing something like this as well once the events are posted for nationals (strongman). I think I can still progress on the classical lifts and improve my events

[Jimmyann]

I will concern about the information later.Thanks for sharing.




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