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my unofficial strongman training plan

  • Thread starter Thread starter jeremys
  • Start date Start date
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jeremys

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first, i'm going to have to get my lower back fixed to about 105%. i'm going to have to hammer my abs too. as soon as i feel good to go, i'll start with event training. my squat rack's coming in a couple days, so i can set up a reverse hyper in there.
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week A will look like this:

monday - squat day (5x5), hams, lower back, abs, deadlift holds (other grip work?)

tuesday - off, AR if needed

wednesday - either log clean/press for reps or regular
clean/press(5x5??), shoulders/cuff work, hammer curls

thursday - off, AR if needed

friday - dead day (5x5), rows (palms facing in to help with some carryover for stones, kegs, logs, etc, also regular grip), deadlift holds (other grip work?) lower back, abs
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i will just do week A for a couple weeks until i get all my toys and get my back strong again. i'm doing 5x5 instead of a westside-type split because i can start real light and just go progressively heavier, also to get used to proper form instead of doing partials and variations all the time. i've never squatted with proper form. iff/when i plateau on my lifts, then i might try a westside variation.

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week B will look like this:

monday - events
tuesday - off, AR (will probably need it)
wednesday - off, AR if needed
thursday - events
friday - off, AR
saturday - off, AR if needed
sunday - off

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my first contest (if my parents let me go and give me some transportation) will/would be May 17th. the events will/would be:

max log clean and press
18" deadlift
keg toss
atlas stones or someother loading event
deadlift hold

i might do a personal contest for myself at least 10 weeks before this one on the 17th. same events probaby, to test myself and see where i've gotten.

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think i've covered everything? need more info? ideas? opinions?

oh, i have to give big thanks to b fold for helping me understand some things and also answering questions. i have so much to learn yet, and it will be plenty of fun.
 
OK...I have LOTS of ideas.

First off you need to keep one thing in mind with EVERY contest....you need to become stronger from head to toe. You are never strong enough.

Second...look at your events and find gym lifts that will help you get stronger in the events. Your events are as follows:

max log clean and press
18" deadlift
keg toss
atlas stones or someother loading event
deadlift hold

Ok...Here is what I see, event by event.

1) Max log clean and press: You need a log if at all possible. It is MUCH different than a regular bar. A "tricep bomber" bar is a light substitute...maybe. To be good at the log press you must have strong triceps and shoulders. Triceps play a large role in the max log press. When going for a max set, balance is key also...as well as experience. You MUST have strong abs and core as well.

You can spend a lot of time working on a 5x5 routine of overhead presses and I find that lying dbell tricep extensions can really help too. Work those rotator cuffs and your rear delts...and of course your upper back (supporting muscles). Other exercises that help are:
bench press with a narrower than normal grip
incline bench press
dbell tric extensions
tate presses (help with the lockout A LOT)
face pulls
hammer curls
palms facing overhead dbell presses...and many more I am sure.

2) 18" deadlift: The partial deadlift is a lot of lower back. You can not get good speed with the bar so you had better practice. Many people prefer to use straps and a double overhand grip...I use a mixed grip and straps if they are allowed. Wear a belt. Strengthen your abs and hit the reverse hypers hard and heavy. Make sure that you are barefoot or in Chucks/Wrestling shoes.

You can increase these with:
box squats
rack pulls
GM's (short ROM)
Glute Ham Raises
hyper extensions

3) keg toss: PRACTICE, PRACTICE, PRACTICE!!!! The main thing to get better at this is practice. Are you tossing it for distance or height? This requires a lot of leg, erector, upper back, and delt strength. Your other exercises done to increase everything else should help with this event a lot.

4) Atlas Stones: If you can get a hold of an atlas stone, any round stone, or train with someone who has some...do it!!! You are going to need to focus on your lower back, upper back, hamstrings, quads, hips, and biceps. A lot of this will be covered by other exercises above.

To increase this you can:
Box Squats
Deadlifts
SLDL
Zercher Squats
Rev Hypers
GHR's
Hyper Extensions
Barbell Rows
Hammer Curls (cross body if you wish)

You can also take some sort of loading pin and put 45's on it. You should be able to find a pic of me doing something like this here: http://www.clintdarden.com/pics/Lifting Pics/Various Pics/Atlas Stones/
Look at all the pics. I will make you some more as well as some videos of both myself and pros.

5) Deadlift Hold: I assume that this is for time. It is a mental game and how much pain that you can put your body through. I suggest doing some trap bar holds, rack pull holds, or farmers walk holds for time. Find out if you can wear straps and if you can...practice with them. Load A LOT of weight on the bar and stand up with it (shouldn't have to move it much) and hold it for as long as you can. Do a set where you can only hold on for about 10-15 seconds then drop the weight a lot to where you are using a weight that you can hold for 60-120 seconds. It is brutal.

Of course you need to train the event but you can also do:
Rev Hypers
Hyperextensions
Barbell Rows
Deadlifts...and many more exercises.

I'll go ahead and post this and try to talk about your gym training from here.

.........
 
Ok...so we look at the gym work that can help you get stronger:

overhead press
lying dbell tric extensions
rotator cuff work
bench press with a narrower than normal grip
incline bench press
dbell tric extensions
tate presses (help with the lockout A LOT)
face pulls
hammer curls
palms facing overhead dbell presses
reverse hypers
box squats
rack pulls
GM's (short ROM)
Glute Ham Raises
hyper extensions
Deadlifts
SLDL
Zercher Squats

There are many more that can help also. You have a lot to choose from but these should be your target group. Of course, you can't do them all...and you don't have to. Pick and choose.

Never waste your time with an exercise that is going to do NOTHING for you. Never choose an exercise that MIGHT help over something that you know that does. Remember, if you can find ONE exercise that hits MANY of your events...then do that one. Don't try to isolate everything...do as much good with as little work as possible, if that makes sense.

I think that you need to be gym lifting EVERY week no matter what. I do not know anyone that is competitive in their Strongman career that lift one week and do events the next. I think that this was big back when no one had any info on how to train and the pros were not giving out ANY secrets.

Willie Wessels, as well as one of my best competitors that is his trainee, train with a 5x5 program. They do simple things in the gym. 5x5 on incline supersetted with barbell rows. Light shoulders, light triceps, more lat/back work. Another day is squats and deadlifts...mostly 5x5 also...or HEAVY!!! They lift on Tuesday and Wednesday and then do events (like a contest) on Saturday. It has worked for both of them...but they are also 2 of the most disciplined amateur strongmen in the organization.

...let me post this then I will continue...
 
Conditioning.

You need to have your body to where it is conditioned to doing the events and to be pushed through them. It is hard to compete for 3-12 hours straight. You have to learn to push yourself and then recover in enough time to do it all over again. The 18" deadlift, max log press, and keg toss will not be too overly taxing on your body. The partial deadlift will take a lot out of your lower back though...and you need to be able to do the stones and the deadlift hold after that...when your back is trashed.

Drag the sled if you can. Pull it from between your legs, in a bent over style, and often. You and your muscles must be in shape...very good shape.

I really hope that some of this made some sense. If we can't get this taken care of over Elite, we will chat. If not over chat then via email. If not over email then over the phone...we will get you ready for this!!!

Please ask questions...I will help.

B True
 
Bfold gets props for going over everything so indepth...
Once again proving how much of an asset he is to the board...
Karma for you man
 
thanks so much..you're really taking a lot of time and effort explaining this all to me. thanks..

how could i fit in events every week with 5x5? is it possible? i really have to get full range of motion for both squats and dead..

could you help me get my split fixed up?

i got the one week gym, one week events idea from jouko ahola's site that i remembered i read a while back. it's not there anymore.

the keg toss is for height i believe.

thanks for the pics and vids of the atlas stones...really helps out with understanding form.

i found an article on how to build a log here:
http://hometown.aol.com/jonestom04/overhead.html

could i get one of those tricep bars and use that instead? i'm really pressed for money and materials

i think that's it for the moment..
 
The main thing is to do your 5x5 routine and add in some events every day.

Plan out a routine and I will help with advice on it.

Of course, I do my routine because I believe that is the best. It is hard for me not to design a routine just like mine...lol

You can use the tricep bomber but you can only load up so much weight on it, the grips are SUPER close together and it is nearly impossible to clean.

B True
 
you mean events every week, right?

do i do all these events every week or do half one week, half the next week, then switch to all a few weeks out from the contest?

while i work on my squat form, and get my squat and dead weight up a little, i'll also be doing reverse hypers and abs for lower back. i won't be able to do events for a couple weeks. so maybe at that couple week mark when i start training events, i can do something similar to your split?
 
You need to be doing your events weekly IMO. Right now technique is so important for you. You don't have to go heavy..but you need to do them.

Do the best that you can...that is all that anyone can ever ask of you in your preperation and of the contest.

B True
 
so the first couple weeks, how about this:

mon - squat (5x5), glute/ham raises, reverse hyper, abs, grip work

wed - seated overhead presses (5x5?) (back's not ready for standing yet), incline bench, hammer curls, tate presses

friday - deads (5x5), SL deads, zerchers, reverse hyper, abs, grip

??

what's your split look like again?
 
i could add in spider zerch squats too (same as zerchs, just starting with the bar off the floor) to help with stones
 
DrBones said:
Bfold gets props for going over everything so indepth...
Once again proving how much of an asset he is to the board...
Karma for you man
Click to expand...

I second that. Hard to get advice like this anywhere.


Joker
 
jeremys said:
so the first couple weeks, how about this:

mon - squat (5x5), glute/ham raises, reverse hyper, abs, grip work

wed - seated overhead presses (5x5?) (back's not ready for standing yet), incline bench, hammer curls, tate presses

friday - deads (5x5), SL deads, zerchers, reverse hyper, abs, grip

??

what's your split look like again?
Click to expand...

That is an idea that you can try. Here is a general run down of what I have done in the gym this week:

Week 4 December 29th – January 4th

Sunday: Deadlift Variation (stiff-legs) up to a 1 RM
Front or High Bar Squats, 1-5 sets
Rev Hypers, 3-4 sets, medium band
Standing Calf Raises, 8’s
Abs
Farmers, Yoke,Sled
Hercules Hold (variation)
Stones

Monday: Viking Press, 280 x 3 x 3, 190 x 8
2 Board Press, 3-5 sets of 5
Lying Dbell Tric Extensions, 4 sets with the 35’s, 15 sec rest
Lat Pull Downs or Chins, 4 sets
Abs

Tuesday: Off

Wednesday: Box Squats, 325 +Heavy bands x 2 x 6 sets, 30-45 sec rest between sets
High Pulls 4 sets of 3 reps
Power Stairs Simulation, 4 sets of 5 reps
Rev Hypers and Glute Ham Raises, 3-4 sets
Calf Raises
Abs

Thursday: Speed Bench 225 x 3 x 8 sets, 45 sec rest between sets
315 x 1, 365 x 1
JM Presses 135x 8, 185, 205, 205 x 8
Incline Bench, 225 x 5, 275 x 5
Tate Presses, 4 sets with 40’s, 10 reps each, 45 sec rest
Dbell Cleans, 4 sets with 15’s, 10 reps, 45 sec rest
Barbell Rows, 4 sets of 10
Dbell Curls, 3-4 sets
Abs

Friday: Off

Saturday: Off
 
Hey, b:

Very cool. I just began "strongman/woman" training three weeks ago.

Have been having so much fun and would love to compete in a contest just to see where I'm at. Currently training with Julie Havelka (and five other dudes), on Fridays.

Question: didn't see cleans from the hang in your "gym workout" outline. I was thinking that it would be another good exercise to work on. Currently perform power cleans (as well as the other core lifts: bench, dead, squats) And have added DB push presses, too.

Thoughts? Thanks in advance.
 
slinky said:
Hey, b:

Very cool. I just began "strongman/woman" training three weeks ago.

Have been having so much fun and would love to compete in a contest just to see where I'm at. Currently training with Julie Havelka (and five other dudes), on Fridays.

Question: didn't see cleans from the hang in your "gym workout" outline. I was thinking that it would be another good exercise to work on. Currently perform power cleans (as well as the other core lifts: bench, dead, squats) And have added DB push presses, too.

Thoughts? Thanks in advance.
Click to expand...

Tell Julie and Todd that Clint from Kentucky said hello and that I will see them in Boston;

I can only do so many exercises in a week and hang cleans just aren't that important to me. I can't see where they are going to benefit me any more (for Boston) than something else in my routine.

B True
 
b fold the truth said:


Tell Julie and Todd that Clint from Kentucky said hello and that I will see them in Boston;

I can only do so many exercises in a week and hang cleans just aren't that important to me. I can't see where they are going to benefit me any more (for Boston) than something else in my routine.

B True
Click to expand...

No, prob! I see 'em tonight!

Re: hang cleans. I see. I'll re-evaluate my training routine, then.

I thank you, for the quick response!
:)
 
If you ever need anything...just say hello...

B True
 
today i did:

deads: 135x5, 145x5x5 sets NO PAIN!! just a little stiff

BO DB rows: 60x8, 75x8 STRICT form

across-body hammers: 20x12, 40x8

split eagle situps: 25 lb plate x 15, x 10, x 5 ..think i pulled my groin a tiny tiny bit. can REALLY feel these in my hip flexors!

just a side note: today went excellent. no bad pain in deads or anything else. i even threw my neighbor to the ground without hurting myself. whenever i tried that within the last couple months, i'd be hurting for about 2 days. i think just the confident attitude about all this has helped me, as corny as that may sound

my dead form is kinda weird. i get way down and pretty much squat the bar up. is that less powerful than something else?

what should i add in on dead days like this? i was thinking zerchers or spider zerchers maybe, but should i just do those on squat day?

also thinking about adding glute/ham raises off floor. reverse hyper for sure, just waiting for my squat rack (comes in monday!!)
 
You will feel the spread eagle sit ups in your hip flexors...

Do you have any saved videos of me, Spatts, etc...doing deads??
 
with events, maybe conventional would help more? i'm used to pulling conventional anyways, but i know sumo could be for people with my back situation?

how about both?
 
Please excuse the person yelling, "Oh shit!" in the background. :D

I will have to hit the archives for a conventional pull.

I like sumo because it spares my back strength for squatting. I would have to think that in strongman, anything you can do to spare your lower back is worth trying.
 
Last edited:
that's an excellent idea. i really do need to spare my back, as b fold said.

i can't view mpg :(. no sound on this computer and mpg's wont play without it, so i can only play most .wmv files. crap
 
I feel sumo pulls mostly in my lower back...lol...and you can't sumo when you do the Silver Dollar Deadlift at your contest...

B True
 
lol..i'll see how it feels for me. my deadlift is 18" though, so maybe i might be stuck with conventional
 
2. Max Weight Partial Deadlift
-Standardized for American Records
a. Silver Dollar
i. Legs are allowed to be up to Shoulder width apart.
ii. Straps allowed, chalk allowed, no tacky allowed
iii. Conventional Style: Hands must start and finish outside the legs Must lock out, shoulders rolled back, head up looking forward
b. Partial Regular Olympic Bar
i. Legs are allowed to be up to Shoulder width apart.
ii. Straps are allowed, chalk allowed, no tacky allowed (or other stick-um products)
iii. Conventional Style: Hands must start and finish outside the legs
iv. Must lock out, shoulders rolled back, head up looking forward
 
Jeremys, it is a Window's Media Player file. Try doing a right click, save target as, and see if it let's you view it that way.
 
still won't work :(

i'll have to get the audio fixed on here one of these years

thanks b for the info
 
i have a crazy idea. since axle presses and log presses are in the couple of contests i was looking at, how about doing a DE and/or ME day for those?

could hook up bands, etc. and find different partials and variations for ME

sounds dangerous? just a crazy idea i thought of in school
 
jeremys said:
i have a crazy idea. since axle presses and log presses are in the couple of contests i was looking at, how about doing a DE and/or ME day for those?

could hook up bands, etc. and find different partials and variations for ME

sounds dangerous? just a crazy idea i thought of in school
Click to expand...

On a strongman board, a few of my friends were discussing that we had all tried doing OHP just as we would do DE upper. It is strange...we ALL found out that we ALL had some sort of shoulder twinge from it.

The reason that they do 3's on DE upper day is because you should be able to do those 3 reps in the same time as a 1RM at a meet would take. When you do a 1RM OHP...it should only take a split second...so why do 3's? I have had decent luck doing 5x5, 3x5, and reps for my OHP.

Remember...if you want to increase your OHP you need to spend time doing your OHP exercise AND increasing your tricep, rotator, upper and lower back, and leg strength and technique.

B True
 
alright. thanks

did you train sunday? if so, could i get an idea of what you did?
 
few questions:

on overhead press, are you allowed to drive with your legs? wouldn't driving with your legs be a pushpress? I think i'm missing something

also, in strongman, what do the weightclasses look like? are they similar to powerlifting?
 
yes, you can and i'm guessing should use your legs, for a stronger push.

the weight classes for the contest i plan on doing is 196 and under and over is heavyweight. it's similar to the rest of the contests i've looked at. 2 classes, there might be middleweights in some
 
found a new contest, closer to home. about a month earlier than the other one. events are:

*Farmers Walk(100ft. one-way): Teen 100/120 each Women 100/120 each
Mens 220/250 each Masters 180/210 each
*Overhead 10” Log Press for reps(90 seconds): Teen 95/105 Women 95/105
Mens 210/240 Masters 160/190
*Yoke carry for 80 ft(90 seconds): Teen 300/370 Womens 300/370
Mens 600/700 Masters 500/600
*Tire Flip for 80 ft(90 seconds): Teen 500/500 Women 350/500
Mens 600/750 Masters 500/600
*Wheel Burrow type carry for 50ft(60 seconds): Teen 220/280 Womens 220/280
Mens 440/500 Masters 340/400

wow i'm scared. lol
 
The new contest doesn't seem bad at all. I like those events much better actually. But that is just me.

I trained on Sunday...but did my OHP tonight. I'll put up some vids and clips late this evening.

B True
 
at least this time there's no chance of a keg falling on me and killing me. i think i'd be better off in static events, but they're ALL endurance events!

hold me
 
Endurance events mean pain...lots of pain. It also means that if you have a stronger mind and will...you can beat other people on guts alone. How bad to you want it...

B True
 
i have over 3 months to physically and mentally prepare.

Endurance events mean pain...lots of pain. It also means that if you have a stronger mind and will...you can beat other people on guts alone. How bad to you want it...
Click to expand...

all i've been thinking about is events and training. ALL day EVERY day. every waking moment. i keep imagining how much fun that pain will be! i really can't wait.

i now know i'm going to have to want it much more than this though
 
during my hour-long study hall, i used the whole time thinking of a split i could do once everything's set, while trying to use some of all the advice i was given.
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friday - reverse hyper, abs, log press (3x3? 4x4?)(1 light set of burnout, add 5 lbs every week when i get to 20 reps), events

saturday - AR

sunday - DE bench, 2/3 board presses, lockout, rotator cuff work

monday - ME lower, glute/ham, reverse hyper, abs, grip, sled

tuesday- AR

wednesday - DE lower, glute/ham, reverse hyper, abs, sled

thursday - AR

------------------------------------------------------------------------------------

b fold, why do you do reverse hyper and abs BEFORE events?

how's the split look? i'm sure it could use some work, as i keep changing my mind every time i look at the damn thing. i came up with about 10 different ways to do this, and none of them look right, lol
 
jeremys said:

all i've been thinking about is events and training. ALL day EVERY day. every waking moment. i keep imagining how much fun that pain will be! i really can't wait.

i now know i'm going to have to want it much more than this though
Click to expand...

Step into my world...a fine line between wanting it and being obsessive about it.

B True
 
jeremys said:

b fold, why do you do reverse hyper and abs BEFORE events?

how's the split look? i'm sure it could use some work, as i keep changing my mind every time i look at the damn thing. i came up with about 10 different ways to do this, and none of them look right, lol
Click to expand...

I actually usually do reverse hypers before events...heavy. Then I do events and finish with abs. I also did a set of rev hypers with no weight for recovery only after EVERYTHING and my back felt much better this week.

Play with your ideas...change as YOU see fit.

B True
 
i understand why you do them after, but why before? is there a specific reason?

thanks
 
To build strength...

Find what is right for you... Before is for building strength so I go heavy and intense...after is for recovery.

B True
 
there's at least 7 commitments for the teen division! will be very competitive!

i really can't wait. i couldn't sleep last night until 3 and it's a couple months away

cheap weider squat rack came in today. i'll put it together tomorrow.

what do i use for reverse hypers, a 2x10 layed across the pins? i was thinking on heavy reverse hyper days i could hook a dumbell up to my feet somehow, then on recovery days jsut use a mini band or soemthign

i saw some tires in town today at a tire store. i dont know how much they'd cost. i have to hunt around for some toys
 
I love your positive mental attitude!!!!

I used a 2x12 for my reverse hypers...a 2x14 or 2x16 might work even better. You will need strong abs or it will hurt...lol.

Find a tire as well as anything else that you can think of. Look at my site at all that I have and that I have made. EVERYTHING will help you at this point.

B True
 
i got my squat rack all up and assembled. did some reverse hypers on a 2x8 or 2x10. it's way too hard to breath so i can only crank out about 6 reps at a time.

also, since i can't breath, whenever i can't breathe, i get a real sharp pain in my neck. i think i blew a blood vessel or something there, lol
 
i got mine from walmart.com..just a little over 200 shipped.

if you order this one, you'll need a few tools, as some bolts need to be grinded to fit the nuts right, etc
 
ska, i highly recommend the one from newyorkbarbells.com it is really good and 250 dollars including shipping. Both me and deciever have it and we like it alot
 
yeah, get that one instead. forgot about that..might cost a little more, but probably worth it

i thought this walmart one was going to be crap but it's pretty decent. not the most stable thing in the world; it rocks a little when i do reverse hypers, but i'm guessing almost anything else would too
 
why not reinforce it with wood hehe. also throw some plates on the sides, or lean plates against the sides.
 
today i did:

deads: 135x5, 165x6, 165x4, 165x5, 165x5, 165x5
i felt no pain in these, and my form was decent. im going to bump it up 10 lbs per week to get back to where i was.

reverse hypers: a couple sets of a couple reps. first problem was the board sliding all over after every rep. the more important problem is that i can not breathe AT ALL while laying on that board. it really inhibits me from getting anything out of these reverse hypers

good mornings supersetted w/ DB saxon side bends: 2 sets of 10 w/ good mornings. couple sets of 8 or so for the side bends

glute/ham raises w/ feet under a couch: this worked like crap. every rep hurt on the bottom when i catch myself. i tweaked my wrist on DE bench day doing "close" grip benches. by close i mean hands still on the knurling.

split eagle weighted situps: these were.....ok...i didn't feel them in my abs until the last set. i did 3 sets

did i miss anything? i kept the rest intervals to 45 seconds or less to start working on muscular endurance, which i most definately need more of. should i not do that in the future?

goddamn reverse hyper rig
 
Remember that email that I sent you about doing the reverse hypers and how you needed to have STRONG abs that could push out the entire time? You need stronger abs. My abs used to do the same thing and I could not breathe.

B True
 
when i lay the boards across the rack for reverse hypers,i put a folded towel or 2 down, it helps alot. You could even buy some cheap foam and duct tape it around the boards.
 
what else can i do for abs?

so far i have:

split eagle sit ups
standing band crunches
kneeling band crunches

my abs aren't even sore today. it's my obliques that are. btw, i feel no 'bad' back pain today, which is awesome. just nice and sore
 
thanks for the information on the squat rack

you could also do leg raises, with a band if regular ones get too easy

and yes you had better work on endurance, it is painful
 
jeremys said:
what else can i do for abs?

so far i have:

split eagle sit ups
standing band crunches
kneeling band crunches

my abs aren't even sore today. it's my obliques that are. btw, i feel no 'bad' back pain today, which is awesome. just nice and sore
Click to expand...

DB side bends are great since your obliques stabilize you when you squat
 
you can also do static holds for time with the bands....say 20 seconds each side and front...

Use your head...you can do all kinds of things.

B True
 
ok

i tried reverse hypers again. i got 10 bad reps w/ a couch cushion, but it's more than yesterday. i dont know how you can breathe doing these, even if you have strong abs. breathe through your chest instead of stomach?

when i'm laying on the board, i can breathe 1/4 breaths now, but a lot of pressure builds up in my head and neck. feels like i'm going to pop, hehe
 
I'll try to shoot a video when we do them on Sunday. I place my hip bones right on the board also.. You have to be able to push your abs out and hold them for a while... you should be able to push out with your strong abs AND be able to breathe too..

B True
 
just some updates:

i can do the reverse hypers now. i had to slide my hip bones up a little as b suggested, and i just push out with my abs and hold them there while i breathe 1 small breath every rep

the wheelburrow event has changed to an outdoor hussafeld stone carry for distance. the contest will be indoors i believe
 
b:

you mentioned once not to train to failure on every week for events. so do i change i up every week? example:

tire flip: week 1: max flips, week 2: fastest time, and alternate?

also, how many events should i do in 1 event training day? all the ones that are going to be in the contest? or split them up and do half on 1 week then half the next week?

thanks
 
jeremys said:
b:
you mentioned once not to train to failure on every week for events. so do i change i up every week? example:

tire flip: week 1: max flips, week 2: fastest time, and alternate?

also, how many events should i do in 1 event training day? all the ones that are going to be in the contest? or split them up and do half on 1 week then half the next week?

thanks
Click to expand...

I find it nearly impossible to do the events to failure unless you are talking about doing it for reps or for distance. I can only go so heavy on some of the events anyway...

I try to hit all of the events in one day if I can...this contest is allowing me to (Boston) but yours may not. Many strongmen lift 2-3x per week and do their event training on Saturdays. I find that I get the most benefit from doing 2-4 sets of an event at a lighter weight than I do from using the contest weight or a HEAVY weight for one set. Practice technique...technique can be so much more important than strength on the events.

With the tire flip...you can do a set for max flips (you will probably puke) THEN a set for say 50' in the fastest time. Do you have a training partner? Competition is good...and it is nice to have someone there to push you.

You can always do the BIG events on one day and the static events or less taxing ones mid-week.

B True
 
With the tire flip...you can do a set for max flips (you will probably puke) THEN a set for say 50' in the fastest time. Do you have a training partner? Competition is good...and it is nice to have someone there to push you.
Click to expand...

and i'd do this every time i do the tire flip?

i'm afraid i won't have a training partner. it will just be me against me
 
You might be able to do it everytime. You are just starting with strongman...it is like being a 150 pound newbie to weight training...everything will make you better. You can do sets of max flips (10-15) then go for a couple sets of 5 flips.

B True
 
gotcha, thanks.

oh another thing, haha... i've read from some people not to push (knee) up the tire when you're flipping it over. why would this be and do you agree?

also, since my contest and it's events resemble a frickin track meet, would i be able to diet and get better at the events at the same time? i feel i would be very comfortable and fairly fast at 225 (don't want to lose too much LBM to get there though) or should i just eat enough carbs and protein then hope adding in the events and sled work will drop some weight?
 
Last edited:
jeremys said:
gotcha, thanks.

oh another thing, haha... i've read from some people not to push (knee) up the tire when you're flipping it over. why would this be and do you agree?

also, since my contest and it's events resemble a frickin track meet, would i be able to diet and get better at the events at the same time? i feel i would be very comfortable and fairly fast at 225 (don't want to lose too much LBM to get there though) or should i just eat enough carbs and protein then hope adding in the events and sled work will drop some weight?
Click to expand...

Why would you NOT use your knee? With a light tire...it helps to keep momentum and rhythm. With a heavy tire...you will have to bring it up as high as possible and sit it on your knee then incline it up and over. You will not find many good competitors who do not use their knee...where do you hear this stuff????

If you train the events...you will need more recovery time. You will overtrain without realizing it...especially if you diet. Every wonder why you don't see many ripped strongmen? There is a reason (I'll stay away from the hgh, slin, and AAS arguement).

If you want to weigh 225...keep training the events with a cardio fashion. Hit that tire 2-3x per week for a while and add a high intensity sled drag to it as a medley. :)

I never diet...ever.

B True
 
thanks for the info

Why would you NOT use your knee? With a light tire...it helps to keep momentum and rhythm. With a heavy tire...you will have to bring it up as high as possible and sit it on your knee then incline it up and over. You will not find many good competitors who do not use their knee...where do you hear this stuff????
Click to expand...

i've been reading on a lot of different pages and forums. just when i think i find them all, i find links to 10 more. there's a lot of conflicting opinions out there. i just saw that mentioned a couple times, and found it very odd
 
Why are you not on msn??? I have some links and other things to send you...

Remember that there are a lot of people who 'do strongman' who never compete unless it is the West Farmington Central's Big Paul's County Fair and Dance.

B True
 
today my back hurt pretty bad. it was spasming too. i'm seeing a sports doc that comes to our school tomorrow

FYI, i've adopted the 'cheese' look. hopefully now i can gain as fast as him!
 
jeremys said:
today my back hurt pretty bad. it was spasming too. i'm seeing a sports doc that comes to our school tomorrow

FYI, i've adopted the 'cheese' look. hopefully now i can gain as fast as him!
Click to expand...

Why was your back hurting? Spasming isn't a bad thing IMO... Any muscle soreness isn't realy bad...it is spinal soreness that bothers me.

Stretch...stretch EVERYTHING!!!!

Cheese look???

B True
 
Cheese look???
Click to expand...

my hair is buzzed pretty short. i look like a dingus. why cant i just be cool like cheese?? :)

the guy i saw said to get some x-rays at the place he works for, of course. he said my hamstrings weren't very flexible, which i kind of agree with. i've always had hammy problems.

i'm trying to squat and dead, and it's going ok, but there's just one particular muscle i can feel that hurts when i lift. it's more of a nagging thing when i lift, but the next day, it's pain to walk or put my shoes on.

my back never spasmed before; just yesterday, the day after i squatted. i felt it almost in that same muscle that's bothering me, if it is in fact a muscle and not nerve/spine related.

this is all probably at least half a mental thing. i'm AFRAID to do much heavy stuff because if i hurt it again, it will be a LONG recovery. i will do the contest in april, i have to. however, my performance could definitely be hindered if i don't get this taken care of soon. x-rays without insurance are expensive, and i dont really have that kind of money. i know that x-rays are the only way to actually see what the problem is, so i can get it fixed fast so i can go on.

sorry for writing a book, lol
 
was supposed to do bench and hammer curls and rows today, but now i'm sitting here and something's definitely not right. i didn't even do anything today yet i'm in horrible pain :confused:

i'm going to keep doing a few sets of band good mornings every day. probably 4-5 sets of 25 whenever i can.

it really sucks when you rest 6-7 months, get fat, then can't even start out light to get back to what you want to do. it kills inside to not have the ability to even train.

i really don't know if i will even be able to have x-rays done. parents have no money at all. no insurance, nothing. they're absolutely irresponsible. even if they could help me, they wouldn't. no support at all. they try to demean me and call me names every chance they get, and then when they know i'm hurt, they do their best to make things worse.

i'm sorry for ranting and raving, but i'm not making anybody read any of this
 
went to the chiro and got my back fixed. now i'm re-strengthening it, but the good news is that it's healed. during this time i've been frustrated (missed a strongman contest in the area, stayed fat, etc).

but there's a bench contest coming up in 21 days that i've been training for. after that, i'm looking for strongman contests. after reading this thread a couple times, i've come up with a very general outline;

------------------------------------------------------------------------------------

AM PM

Monday: light GPP upper body assistance

Tuesday: GPP rest

Wednesday: ME lower and assistance

Thursday: light GPP rest

Friday: rest

Saturday: ME lower and events

Sunday: recovery

------------------------------------------------------------------------------------

now this is very general and could change because of whatever events in whatever upcoming contest.

open for more suggestions
 
bump for opinions

still can't find a contest so i think i'd just work on getting as much equipment as i can and mixing it up on event day. if anybody hears of a contest in my area, please let me know!
 
hell yea brother...listen...i've learned SO much and have alot of knowledge to share since I started . IM me on AIM my username is tecvin. Glad you are starting again
 
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