A beginner should work on technique which is (low reps high sets.)
An intermediate lifter should work on moving heavy poundage.(low reps low sets)
An advanced lifter should focus on speed, endurance & conditioning. (reps-sets vary)
Days depends on person and how well they recover,however I do suggest 2-3 days of fast walking G.P.P as a bare minimum in between lifting days; or light events if possible @ 30% no more then 50% for repetition method and dynamic effort.
I will now list the most effective gym movements that translates into Strongman.
Stiff Legged & Romanian Deadlifts (8-15+reps)
Front Squats (3reps) & ATG Back Squats (5+reps) Lunges(10-20reps each leg)
NG Bench Press (1-15reps)
DB Strict Press (3-8+reps)
Push Press @ 50-75% for high sets, low reps. i.e.(8x3)
Karlesen Flyes,Upright rows/High Pulls, Side/Rear delt raises, crucifix holds
Arm-Wrestler Curls, Hammer Curls, log/curls
Pull Ups/Chin Ups/Dips