Training Strongman without Strongman: EVENT TRAINING
Training Strongman without Strongman: EVENT TRAINING
We have investigated this topic extensively, discussing the areas of corrective movement as well as various tactics for triple extension. Now it’s time to focus on the heart of the sport and actually begin to implement various types of event training. To bring us back to the start, the purpose of this series was to document our success with training for strongman without traditional strongman equipment and access. COVID-19 had just hit the US, and it was limiting my ability with various clients to promote strength training especially in the area of strongman. A client of mine had a collection of barbells, plates, dumbbells and bands…but nothing near the traditional gear that would allow someone to truly invest into strongman training. So we had to get creative, investigate the various physiological components of various events in strongman and try to make it all work!
#1-Stone Load
To replicate the stone, we worked on a few movements. The first movement in this video we have Spencer working the zercher squat, ultimately wanting the zercher to start from the floor. This is a huge task, but the way we are physiologically moving the weight as it is displaced in the front of us, within our arms makes a lot of sense to work when trying to increase our ability with the stones. I also have Spencer doing isometric rows to help improve his strength to keeping the stone close within in body, and pendley rows to help with pulling dead weight off the ground and having growth and development in his hips, back and arms as well.
#2-Clean and Press
The clean and press does not seem to be the hardest thing to program as it can traditionally be done with a barbell in many occasions. But what happens in the world of strongman is the equipment used for this event could range from a traditional barbell to an axel or log instead. So in that case we need to get creative and thing about the differences in these types of situations. The first thing I have Spencer do is a racked clean, working on tremendous hip extension from the immediate hinge position. I like this just to make the movement more isolated and focused on horizontal extension versus picking the weight off the ground and such. I also work on hammer grip dumbbell overhead press to help mimic the grip that exists with the log press. Last thing I do is have Spencer load the floor press to work on his pressing motion, especially the triceps and anterior deltoids. I limit the movement by putting him on the floor as well as using a close grip.
#3-Deadlift
Again, the deadlift does not seem to the most difficult thing to program when not having traditional access to strongman equipment. What I do, though, is have Spencer work on his deadlift through various modifications such as bands, speed deadlift, and rack pulls to limit the range of motion if he were to use the wagon wheels on a deadlift pull. Another thing I incorporate is having Spencer work the trap bar to deadlift as well, since the grip of this equipment could help with other types of pulling events and brings his hips into a different position which could cause different muscles to be engaged at the starting and endpoint of his lift.
To close off this series, I would like to make sure you all understand that in order to be the best strongman or strongwoman possible, you have to train with the traditional tools and principles of strongman. The videos and blogs were meant to provide literature of how to marry the two concepts of “strongman” and “traditional strength” in order to provide different and unique approaches to training in case you are looking to provide more depth or variety to training. Thank you once again your interest and as always, keeping banging that heavy iron!