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-   -   Intermediate Strongman (http://www.muscleandbrawn.com/forum/showthread.php?t=6569)

BendtheBar 06-17-2011 08:15 AM

Intermediate Strongman
 
I have never trained in strongman, but see the need for some strongman discussion on program design.

Let's look at an intermediate lifter who has built up a solid amount of core strength and wants to start incorporating strongman specific exercises into his training. What do you guys think of the following template for increasing overall strength while practicing basic strongman:
  • Monday - Squats, etc.
  • Tuesday - Bench + Press, etc.
  • Thursday - Deadlift, etc.
  • Saturday - Strongman training.

LtL 06-17-2011 08:19 AM

That is exactly how the strongman guys that I know train. They use some kind of RAW powerlifting training 3 days per week (5/3/1 or Juggernaut) and then train events at the weekend at a different gym.

Abaddon - The above could work very well for you. Simple but brutally effective.

LtL

Carl1174 06-17-2011 08:20 AM

Looks really good to me Steve, i have never done strongman type stuff, but i think you could build a really good program around this (even if you wernt looking to be a strong man it could be the foundation of a great program).

What would you do run say 2-3 assistance exercises on the 3 regular days so the volume wouldnt be too high and then do 2-3 strong man movements on the other day and rotate them on a weekly basis... ?

Edit: Abaddon you came to my mind as well :)

Carl.

BendtheBar 06-17-2011 08:25 AM

Quote:

Originally Posted by Carl1174 (Post 145904)

What would you do run say 2-3 assistance exercises on the 3 regular days so the volume wouldnt be too high and then do 2-3 strong man movements on the other day and rotate them on a weekly basis... ?
Carl.

I would personally do 2-3 assistance exercises plus heavy abs and side bends (on squat/dead day). Core type stuff, not too much different from Westside/Wendlers.

For example, on bench day I might do the following: (I have limited equipment, remember)

--Bench Press
--Push Press
--Barbell or Dumbbell Row
--Closegrip Bench Press or Dumbbell Bench Press or Heavy Tricep Exercise

You could also do shoulder prehab/rehab, and/or facepulls or rear delt work.

Carl1174 06-17-2011 08:28 AM

sounds good Steve.

Deadlift Day

Deads, Shrugs, bicep curls (heavy ass ones), abs !!!

??

Carl.

BendtheBar 06-17-2011 08:28 AM

For the case of someone like Abaddon...I would also definitely use squats, for events like the Farmer's Walk, etc.

Abaddon 06-17-2011 08:56 AM

I have missed all this conversation about my training! Great ideas in here guys.

Wlfdg 06-17-2011 09:04 AM

My feeling is that since strongman has a greater skill component it should get more time devoted to it.

I would do
Mon. Snatch and high skill events
Tues . Pressing events
Thurs . Carrying events Farmers walks, Stones, etc..
Fri . Strength Training
Sat. Strongman Medley (conditioning)

I wouldn't do any accessory lifts that weren't for rehab/corrective.

I wouldn't directly train abs since strongman training is so stimulating the thoracic stabilizers.

big_swede 06-17-2011 09:04 AM

Recntly read the program of swedish WSM competitior Johannes Årsjö and it was similar to what you suggested btb. He worked his way up on the deads and squat to 1-3 heavy sets of 5, and that was it for the big lifts.

He also mostly does frontsquats (only back squats if that's a part of an upcoming comp, or if its possibly he will have to do it at a comp). The reason for choosing front squats were that they dont tax the lower back as much, and that they carry over good to
atlas stones and other movements involving the core and legs.

He works alot on clean and press (barbell or log).

He gave some tips on how to do improvised strongman training in the ordinary gym - Put 45's together with ropes or straps to simulate stones or kegs, do the yoke with a loaded barbell, farmers with db's.

austin.j.taylor 06-23-2011 11:01 AM

Quote:

Originally Posted by BendtheBar (Post 145906)
I would personally do 2-3 assistance exercises plus heavy abs and side bends (on squat/dead day). Core type stuff, not too much different from Westside/Wendlers.

For example, on bench day I might do the following: (I have limited equipment, remember)

--Bench Press
--Push Press
--Barbell or Dumbbell Row
--Closegrip Bench Press or Dumbbell Bench Press or Heavy Tricep Exercise

You could also do shoulder prehab/rehab, and/or facepulls or rear delt work.

The hardest thing for someone who wants to transition to strongman is how unimportant benching actually is. I have been running 5/3/1 with bench turned down to about 60%. I did this for two reasons, 1-to focus on OH strength, 2-because benching does very little in strongman. My press is damn near what my bench is right now. I really only bench to help balance out the power between my back and my front.

I would split the exercises you have up there like this:
Tuesday: Push press and CGBP or tricep work
Thursday: Bench and Rows

Here is what I am currently running:
Monday: Squat with leg press and some sort of clean variation
Tuesday: Push Press with CGBP or more push press and sometimes power snatches and high rep hammer curls
Wednesday: off
Thursday: Bench with rows, chins, and BB curls (My bench work is light enough that recovery isnt a problem from Tuesday, but you could flip this and fridays workout if you like)
Friday: Deadlift with RDL/SLDL and shrugs with powercleans as my warmup
Saturday: Events training-always try to do at least one overhead event, one moving event, and lung busting event
Sunday-chicken wings and beers


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