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Gym Training for Strongman Events

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2004/01/09 17:36:36 (permalink)

Gym Training for Strongman Events

Hey mate, I’ve been trying to email you for the past few days but looks like you’ve not received any of them. Thanks for your advice last week. I just wanted to ask you a 1 final question about the All Hallows Novice strongman contest in the summer of this year.

As you know I’m on gear, I was wondering if there was any testing for the novice shows when u participated last year. If so, what do they test for and when are the tests done? Cheers Big Lad. Much appreciated.

BTW, Im gonna start wrestling 1 day per week & some actual strongman type training 1 day per week. Im saving upfor some farmers walk equipment and a log. That combined with sandbag carrying/loading I should get a good workout. Just gotto buy myself a wheel barrow to transport this stuff to the park.
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/09 18:10:28 (permalink)
    Hello mate, i did get it. Sorry i haven't responded yet[:I] but i have been so busy the last few days[xx(]

    However i will get to responding to your e-mail this evening.

    Cheers!

    AL
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/09 18:12:33 (permalink)
    BTW, if anyone else wants to say anything about this or offer any advice please feel free!

    AL
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    cougarman
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    RE: Gym Training for Strongman Events 2004/01/09 18:26:09 (permalink)
    i've done the allhallows novice twice there is no testing i will also be doing it again this year the last year as a novice i hope to move up to the open class next year the standards are quite high so get as much event training in as you can thats where i was going wrong. If you live in kent or don't mine traveling as i have to colin anderson (a member of mt)is doing a comp in july in dover aslo a good standard of competetor and well worth a look. There my very well be a comp in june in Gloucester that myself along with THE WHEY CONSORTIUM will be running be at the moment i still need to finalise details but i will keep you all posted.

    Hope this helps.
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/09 18:40:23 (permalink)
    Mike, i would be very interested in the comp in Gloucester if you get it going, my cousin lives there so i would have somewhere to stay!

    cheers

    AL
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    British Bulldog
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    RE: Gym Training for Strongman Events 2004/01/09 22:48:48 (permalink)
    Ive got your email Big Al. Thanks to both you guys for the info.

    courageman

    Keep us posted on the event. Im hoping to get my strength to where I want it by June. A few testers b4 the All Hallows would be nice. Only problem I WILL have is my grip. Hell, I couldnt even hold a 100kg bar for 10 shrugs.
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/10 08:05:06 (permalink)
    That certainly is a concern as grip is absolutely vital in strongman competition.

    What are you going to do to improve it?

    AL
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/10 08:07:10 (permalink)
    What does your routine look like?
    Do you want it looked at with strongman in mind as the primary focus?

    AL
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    big pete
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    RE: Gym Training for Strongman Events 2004/01/10 09:28:10 (permalink)
    where abouts in gloucester? im only a few mins away
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    British Bulldog
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    RE: Gym Training for Strongman Events 2004/01/10 14:08:01 (permalink)
    Big Al

    This is my current routine. Ive added as many compound movements as I could + some ancillary work, which I think is also important for strongman comps. So far, Ive not included any strongman training, but will do as soon as I get all the stuff together.

    Yes, I do want it oriented towards my strongman goals.

    Should I do more grip work or is once a week enough?

    Monday

    Flat Bench Press (5 x 5)
    Incline Bench Press
    Weighted Dips

    EZ Barbell Curl
    Seated Alternate Dumbell Curl

    Tuesday

    Squats (5 x 5)
    1 Leg Leg Presses
    Stiff Leg Dead Lifts
    Leg Curls

    Standing Thick Barbell Hold
    Wrist Curls
    Reverse Wrist Curls

    Thursday

    Dead Lifts (5 x 5)
    Weighted Wide Grip Chin-Ups
    Bent Over Rows

    + Abs

    Friday

    Clean & Press (5 x 5)
    Behind Neck Shoulder Press
    Barbell Shrugs

    Close Grip Bench Press
    Cable Presses
    #10
    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/10 14:23:51 (permalink)
    Hello mate,

    I have quite alot to say about this, i mean to be constructive only - no offence! Take or leave what you want.

    There is still a fair bit in there which is suspiciously bodybuilderish.

    You are doing dips - great, do you need bench press too?

    Also the bench press itself has little useful cary over into strongmen competition.
    IMO the only reason to use the conventional bench press is if you want to get good at bench press.

    Considering the things you might use your biceps for i would suggest hammer curls would be more appropriate.

    If you are squatting hard then there should be no need for leg press

    if you are stiff leg deadlifting hard then there should be no need for leg curls

    Wrist curls are of minor imporatnce, through heavy grip work and supporting heavy presses and dips etc your wrists will get alot of work.

    Why do you press behind the neck?

    Shrugs are probably not necessary.

    What are cable presses? Do you mean pushdowns for triceps? If so why do them?

    I don't think it is necessarily a good idea to do heavy holds the session before deadlifts, perhaps do the majority of grip work the same session as grip and at the end of the session.

    AL
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    cougarman
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    RE: Gym Training for Strongman Events 2004/01/10 15:42:59 (permalink)
    The comp in Gloucester will be i hope in Quedgeley on the old RAF site if i can get permition of the site owners as i said i will keep you all posted a bit closer to the time with a list of events etc.
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    British Bulldog
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    RE: Gym Training for Strongman Events 2004/01/10 17:25:47 (permalink)
    Big Al

    Thanks for your advice. Yes, it was a bodybuilding routine that is slowly evolving into a strongman-focused routine. For example, I only included Dead Lifts 1 year ago and started Clean & Presses about 6 months ago.

    I’m typing out my new routine using your advice as we speak. Just a couple more questions:

    1) Should I include calve/calf work in there somewhere? If so, what are some good exercises?
    2) What exercises grip exercises would you recommend?
    3) Is training for grip 1 x per week enough?
    4) For Squats I follow the following rep/set routine:

    Set 1: 60% of 5RM for 5 reps
    Set 2: 70% of 5RM for 5 reps
    Set 3: 80% of 5RM for 5 reps
    Set 4: 90% of 5RM for 5 reps
    Set 5: 5RM for 5 reps
    Set 6: 1-8 reps (Either heavier or lighter than set 5)

    Is that enough? I find that using this pattern really gets me warmed-up for the heavier sets.
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/10 18:48:33 (permalink)
    1. no i wouldn't bother, not with doing cleans and squats

    2. well mostly you are going to need supporting endurance grip, so lots of holds and hangs, thick bar if you can as strongman implements often have thick handles. Primarily just have grip permanently at the back of your mind whenever you are training, you can always try holding onto things longer etc.

    3. not with your grip being a weak point, i would train it as i said above, the muscles involved with gripping are fairly resistant to overtraining - some of the grip experts (mobster or J5) may want to say more on this.

    4. Squat also seems to be a weak point for you so i would opt for about 3 or 4 warmup sets followed by a constant heavy weight for 3-5 reps for 5 sets then try to increase weight a little every week. The weight used being determined by the reps.

    AL
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    British Bulldog
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    RE: Gym Training for Strongman Events 2004/01/10 21:24:07 (permalink)
    How does this look?

    Monday

    Flat Bench Press
    Incline Bench Press
    Weighted Dips

    EZ Barbell Curl
    Hammer Curls

    Standing Thick Bar Hold (to 20 seconds)
    Plate Pinch
    Wrist Curls

    Wednesday

    Clean & Press
    Barbell Shrugs

    Squats
    Stiff Leg Dead Lifts

    + Abs

    Friday

    Close Grip Bench Press
    Cable Press

    Dead Lifts
    Weighted Chins
    Bent Over Barbell Rows

    Standing Thick Bar Hold
    Plate Pinch
    Reverse Wrist Curls



    Couple of points:

    1)I have kept the chest routine as it was since my chest is small & I would like some development. Besides, I like doing bench presses.
    2)I have kept Barbell Shrugs for Trap/Neck work.
    3)What can I substitute for cable presses for triceps? (Cannot do skull crushes due to it causing elbow joint pains)

    Is there anything else I can add/omit?

    Cheers.
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/11 08:56:19 (permalink)
    You are using your triceps plenty on many other things, imo you don't need press downs as well, you already do close grip bench on top of all the other stuff that uses triceps - (dips, clean and press, flat bench, incline bench, close grip bench) pressdowns on top of that is overkill imo.

    I would do biceps after back and triceps after chest.

    IMO it is vital that you put squats first in their session and deadlifts first in their session.

    I think clean and press, sldl and squat in one session is way too much, i think you need four brief sesssions here, it doesn't matter if you need to break out of the confines of the week.

    AL
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/11 08:59:07 (permalink)
    Also if you change the title of this post you may get some more opinions other than mine, which you are probably sick of by now!

    AL
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    British Bulldog
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    RE: Gym Training for Strongman Events 2004/01/11 19:04:29 (permalink)
    Advice taken Big Al. Ive dropped cable presses and re-arranged the workouts a little. Its still 3 days per week since I have had to save Tuesday for wrestling/boxing & Saturday for Strongman Training.
    quote:
    Originally posted by Big-AL

    Also if you change the title of this post you may get some more opinions other than mine, which you are probably sick of by now!

    AL



    Too much different advice will drive my brain into overload, lol. Besides, all the tips you gave me make 100% sense.

    Thanks. Ill keep u updated & may even see you sooner than All Hallows.
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    Big-AL
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    RE: Gym Training for Strongman Events 2004/01/11 19:10:37 (permalink)
    Well good luck then mate, hope to see you soon in competition, just as long as you don't beat me!

    And remember to strike a blance between your gym training and strongman training and apparently with wrestling training and boxing training too![xx(] You don't want any one to cancel out the benefits of the others through overworking and overtraining.

    AL
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    Colin.A.
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    RE: Gym Training for Strongman Events 2004/01/11 22:29:51 (permalink)
    Ok now I'm going to give you my current routine.

    Day 1
    Squats - either a couple of sets high reps (anything over 8), or 5-6 sets with low reps (singles, doubles, triples, etc.) - I tend to alternate between the two depending on how I feel.

    Stiff Legged deadlifts. - 2 or 3 sets.

    Day 2
    Power Clean and Push Press OR Log clean and press. Again alternating between going for reps, and heavier signles / doubles. I occasionally do some tricep isolation work to finish.

    Day 3
    Cardio

    Day 4
    Thick Bar Deadlifts - Generally 5-6 singles, sometimes I might do a few more reps.
    Some rowing - either barbell rows or log rows.
    Some form of curls, Hammer curls, thick bar curls, plate curls, depends really....

    Day 5
    Total rest

    Day 6
    Strongman event training:
    4-5 singles with the log
    50 metre farmers walk
    300-350kg tyre flipping
    Stone loading

    Day 7
    Total rest.

    You will notice that my "gym work" is extremely low volume, and sticks entirely to basic movements. This is to get the most "bang for the buck" from my workouts without taxing my recovery (I'm drug free, so I dont recover as well as those with "Chemical Assistance"). The event training session is VERY hard indeed, but that is the whole point of the training - everything else is merely "assistance work" for the strongman.

    I have numbered the days rather than use days of the week as sometimes day 1 is monday, sometimes it is tuesday. I occasionally take an extra day off and vary the day I train events.

    This may not look like alot - but I have made some very good strength gains on it, and I think this is probably the right amount of work for me.
    #20
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