It may seem cool to smash out sessions with strongman implements everyday of the week and I’m sure it does wonders for building instagram followers #fitspiration the reality is that it’s not the best approach if you want to get stronger and develop longevity in the sport. The bulk of our strength programs here at IR are built around the basics of squatting, pressing and deadlifting variations along with bodybuilding style work. Because of this you will feel better, look better and lift more things. Building lean muscle and getting stronger is what all ultimately want and for me personally that is why I got into strongman in the first place.
Building muscle and increasing strength is the name of the game when it comes to building your base for strongman. Lifting strongman implements and event training requires strength along with the necessary skill and coordination. Where possible incorporating strongman implements into the program is very beneficial provided that it isn’t done so at the expense of the basic strength training principles. My favourite implements for this are the log press and deadlift variations. They appear in most competitions and are great for a variety of training focuses including strength, power development and muscle hypertrophy. An example of the weekly structure may look like this;
Monday- Deadlifts/ Lower Body 1
Deadlifts: 5 x 3, 80% 1RM, <90 seconds rest
SSB Box Squats: 3 x 5
Farmers walk: 4-6 x 30m, 80% max, <60 seconds rest
GHD or Reverse Hypers: 4 x 12-15
Tuesday- Log Press/Upper Body 1
Log Clean and Press: 3 x 5rm
Log Strict Press: 4 x 6
Close Grip Bench Press: 4 x 10, <60 seconds rest
Chin Ups: max reps for time
Bicep Curls: 4 x 12
Wednesday- Squats/Lower Body 2
Front Squats: 3 x 5RM
Deficit Deadlifts: 4 x 6, 70% max, <60 seconds rest
Walking Lunges: 4 x 12
Sled Drags with belt: 3 x 30m
Thursday- Bench Day/Upper Body 2
Incline Bench Press: 4 x 8
Behind the Neck BB Press: 3 x 5
Seated DB Shoulder Press: 2-4 x 12
Weighted Pull Ups: 3 x 6-8
Dips: 100 reps at bodyweight, least amount of sets
Friday- Rest Day
Active recovery of some kind is ok or myotherapy/remedial massage
Saturday- Event Day (as per last weeks article on strongman event training)
Truck Pull 2 x 20m for time
Axle C&P 3 x 3rm
Husafell Carry 2-4 x 40m, <60s rest
Atlas Stones over bar 10 x 1, 1.4m
The following is for someone who could only train 3 days per week you would simply prioritize the main movements and combine as follows;
Day 1- Deadlifts & Log Press/ Lower+Upper 1
Deadlifts: 5 x 3, 80% 1RM, <90 seconds rest
SSB Box Squats: 3 x 5
Log Clean and Press: 3 x 5rm
Log Strict Press: 4 x 6
Farmers walk: 4-6 x 30m, 80% max, <60 seconds rest
Day 2- Squats & Pressing/Lower + Upper 2
Front Squats: 3 x 5RM
Deficit Deadlifts: 4 x 6, 70% max, <60 seconds rest
Incline Bench Press: 4 x 8
Behind the Neck BB Press: 3 x 5
Sled Drags with belt: 3 x 30m
Day 3- Event Day (as per last weeks article on strongman event training)
Truck Pull 2 x 20m for time
Axle C&P 3 x 3rm
Husafell Carry 2-4 x 40m, <60s rest
Atlas Stones over bar 10 x 1, 1.4m
In this case the priorities have gone towards having the main movements we see involved in strongman incorporated into the weekly training where applicable based on their effectiveness and ease of access. By doing so we can keep the event training day as a big session on it’s own still. This allows the program to focus on building strength and lean muscle while incorporating event training.
As you can see when done correctly it is possible to have your cake and eat it too 🙂
