Overhead pressing movements are a key component of strongman training and as I often they, they are to Strongmen what the bench press is to powerlifting. So bro, How much You Log? What makes training for strongman both fun and more complex is we have to be ready to press anything. From kegs, stones, sandbags, bars, axles, logs DBs, motorbikes, anything. If it can have handles attached to it or you can get your hands in a position to try you can bet that someone has tried to press it overhead.
The Overhead press medley for the upcoming Victoria’s Strongest Man & Woman features 4 different implements each to pressed in succession. Training for this requires a well thought out plan of attack to ensure you are adequately prepared for each for the different implements you will be challenged with. It’s a funny thing the way it works with the different implements as you may be very strong in one, say the log, but really struggle with the Axle or DB. Getting them to the shoulders may be tricky, keeping the weight stabilised be hard for you or even just tying them together in succession may significantly impact your ability to do the event.
Face Your Weaknesses Head On
Identifying the weakness then addressing it requires an understanding of the movements and how to break them down into their different phases. The best place to start is assessing which one will give you the most trouble and then which is the first in the order of succession to give you problems and address those two issues first. For example the Monster DB and Log might be the two that trouble you most. In this case dealing with the DB would take priority as it’s the second of four implements. No point spending all this time bringing up your log press if you can’t press the DB and get onto the log in the first place!
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At IR I aim to have everyone pressing 2-3 times per week depending on their training program structure and how many time per week they can get in. If it’s three times per week we have one day of main pressing and will usually focus on the log or axle for the purpose of strength building. If you’re going to build strength in the shoulders it’s better to keep it specific where possible and the Log is our staple in the program followed by accessory work with either the Log, Axle or Barbell.
Session two is our bench + overhead accessory day where you can add in some non traditional accessory work such as the Keg or DB after the main press movement. Again for the bulk of the program these will be done to build strength so think sets or 4-6 reps for the most part. This is adequate to develop the technique required for these implements as well.
The third press session is the main event day where we train 3-4 events. The focus here should be the most specific as it’s our event training day and you want to replicate the competition event as closely as possible.
Putting Into Practice
Here is what my program looks like at week 8 (4 weeks out from comp);
Tuesday- Log Day
Log Clean & Press: 3 x 4
Log Strict Press: 3 x 6
Close Grip bench: 3 x 5+
Chin ups: 5 x 6-8 (weighted)
DB Curls: 3 x 8-10
Thursday- Bench + Overhead Day
Bench Press: 4 x 5
Behind the Neck Press: 4 x 6-8
Monster DB: 3 x 4
Pull Ups: 3 x max reps
BB Curls: 3 x 12
Saturday- Event Day
Competition Medley for time x 2 sets (Keg, DB, Axle, Log)
This is the middle of the strength phase of training in the lead up to the competition with the last couple of weeks aimed at peaking that strength for best results on comp day.
For an in depth breakdown of how to do the super yoke you can look into one of our strongman coaching packages or the Strongman 101 Workshop that will be kicking off in early 2017. Drop me a line on the contact form below to find out more.
