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a strongman routine

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bigmac
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2003/12/27 18:14:37 (permalink)

a strongman routine

i have decided that 04 i will try out a strongman comp hoping to go for something august september time. i feel this will give me some real time to work on it.

my gym lifts are ok i know which areas need work but this is why i would like some collective advice from the guys (especially anyone who has competed) about a solid routine.

i want to base my routine around the following
legs/back/shoulder/grip strength

i am then thinking of getting out the mountain bike for GPP work.

i know i will struggle with event training as i have no specific equipment but i am going to try to improvise as best as possible.

thinking of something along these lines.

day 1
squat w/u followed by 3 heavy sets of triples and 1 back off rep set
lying leg curls x 3 sets heavy
chins x 3 sets weighted
timed hold in rack

day 2
flat bench x 3
incline bench x2
straight oly bar curl x 3
calves

day 3
deads w/u 3 heavy doubles 1 back off set
bent over rows x 2 sets
shrugs x 1-2
farmers walk with dumbells x 2 sets

day 4
military press x 3
clean or high pull
front squat 70% 1 rep max for reps

that is just a basic throw together routine, please rip it apart and tell me what you think. be as harsh as you like as i wont take offence. like i say ive always been pretty strong gym wise but i now need to focus.

my clear weak points are grip for any length of time, i.e hand strength is not bad on deads for singles but any real time then it fails.
#1

4 Replies Related Threads

    bigmac
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    RE: a strongman routine 2003/12/27 18:21:13 (permalink)
    oh yeah this wont be 4 days out of 7 more like 9 days just thats the order ill train depending on work and other commitments
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    Sheeps_Clothing
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    RE: a strongman routine 2003/12/27 19:45:08 (permalink)
    ok mate, i think you need to concentrate FAR more on core strength and overhead strength.

    also i would consider event training VITAL!! it cant be that hard to get hold of a barrel/tire/log/car can it?

    i would say going to a strongman contest without practicing with the equipment is like punching a heavy bag, jogging, speed ball work etc, without ever having a proper boxing match and or sparring.

    powerclean- 3,3,1,1,1
    squat,deadlift or GM- 3,3,1,1
    zercher squat or GHR- 3x5

    clean and jerk, clean and press, powerclean and push press-3,3,1,1,1
    strict shoulder press- 3,3,1,1,1
    heavy tricep work- 3x5

    event practice 1- eg logs lifts, barrel lifts, tyre flips

    event practice 2- eg, farmers, stones, stairs


    #3
    bigmac
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    RE: a strongman routine 2003/12/27 21:13:57 (permalink)
    bad boy i understand what you are saying and i agree with the event stuff, however other than farmers,car pushing or pulling and barrell work i have no where to store items like a tyre at this stage.
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    Big-AL
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    RE: a strongman routine 2003/12/28 08:16:19 (permalink)
    Two things i might be inclined to chuck straight out would be bench -definate, and incline bench - probably. I would , as badboy suggested, focus more on overhead. Chest is not vital.

    Also perhaps consider using a palms facing grip (like hammer curl) if you want to do curls, you seem to pick up more things with this grip in strongman than any other - barells, logs etc.

    Lastly try lifting mostly from deadstops as this is how items are lifted in comeptition. I posted some on this in the training correctly forum in Vetzak's post about pauses, if you are interested.

    Good luck mate, i am sure you will do well, and enjoy it!

    AL
    #5
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