BB training for strongmen idea..

[big_swede]

Ive been thinking alot lately on how to structure and program my training. Right now life is busy so I can lift on tuesdays, late evening wednesday, thursday and the weekend.

I come up with this plan and I would like your opinion on it. Im not used to follow a program at all, just thinking out loud here really.

Here goes.

Tues - Squat and Clean +Legwork

Wednesday - Presses and Rows +Arms

Thurs - Snatches, Frontsquats and Deadlifts

Saturday - Events

Sunday - Arms and abs and prehab stuff or offday

I thought about doind a 4 week periodisation with every 5th week being more focused on recovery. For the squat, press, deadlift wk1 4-5x8, wk2 4-5x5, wk3 3x3, wk4 3-5x1. For the cleans and snatches I thought to start with 3-5x5 and work down to singles.

Thoughts, ideas, recommendations? Im a newbie when it comes to progression plans and programming, and I dont know if this will work other than on the paper.

[Bodybygamma]

Honestly drugfree strongman training is best when you just do hard events 1 week and light assistance work the same week, and the following week 2 light events and heavy compounds, light assistance work.

Alternating even and odd weeks the same way. Honestly I been neglecting my strongman training for powerlifting since once im 24 I am not longer a jr and have no desire to really compete competively in the men's open but when I was getting ood at events that was my routine and it worked well.

[Bodybygamma]

Week 1

Tues - Heavy Squat and Clean +Hamstrings & Glutes

Wednesday - Presses and Rows +Arms

Thurs - Snatches, Leg Assitance work (Hamstrings again)

Saturday - Events (Heavy)

Sunday - Strech, Rest, GPP cardio to put blood back in muscles
*Strongman is alot of brute force and lower back so its important to hit the hamstrings & glutes hard to keep them on par*

Week 2

Tues - Light Squat and Clean +Legwork(assistance)

Wednesday - Presses and Rows +Arms

Thurs - Snatches, Frontsquats and Deadlifts

Saturday - Events(light events) 15min GPPwarm up & 5min cardio cool down

Sunday - Arms and abs and prehab stuff or offday

[Bodybygamma]

Originally Posted by Bodybygamma

Week 1

Tues - Heavy Squat and Clean +Hamstrings & Glutes

Wednesday - Presses and Rows +Arms

Thurs - Snatches, Leg Assitance work (Hamstrings again)

Saturday - Events (Heavy)

Sunday - Strech, Rest, GPP cardio to put blood back in muscles
*Strongman is alot of brute force and lower back so its important to hit the hamstrings & glutes hard to keep them on par*

Week 2

Tues - Light Squat and Clean +Legwork(assistance)

Wednesday - Presses and Rows +Arms

Thurs - Snatches, Frontsquats and Deadlifts

Saturday - Events(light events) 15min GPPwarm up & 5min cardio cool down

Sunday - Arms and abs and prehab stuff or offday

As for periodization I like to keep things simple like Anello's program or Ed Coan's.

Ed Coan 10 Week Program Spreadsheet - All Things Gym

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – 14-Week Anello Deadlift Cycle

Powerlifting Heads-Up Ec Coan Peaking Cycle Calculator

Just split the light looking days on light week and the heavy days on heavy week.

So you would do something like:

Light Week - week1
Heavy Week-week 4
Light Week - week 2
Heavy Week-week 5
Light Week - week 3
Heavy Week - weel 6

I call this the staggered method. Its a combination between the westside barbell mentality with periodization in mind, but focuses on deloading on movements and not training.

[austin.j.taylor]

I have been following a Westerling type template here lately and doing something like this:

Day 1: Squat focus
Work up to heavy single
Drop 10-20% do 5 singles with 60 seconds between sets
3X10 walking lunges
Farmers or yoke walk for speed

Day 2: Press focus
Work up to heavy single (rotating between log and axle weekly)
Drop 10-20% 5 singles with 60 seconds between sets
Floor press or CGBP 3X10
1 arm DB with a ME focus

Day 3: Deadlift focus
Work up to heavy single (rotate between BB and Axle weekly)
Drop 10-20% 5 singles with 60 seconds between sets
Snatch grip or RDL's 3X5
Rows

Day 4: Events focussing on upcoming contest.


It has been working well for me here lately, but I am having to take another few weeks off due to a sinus surgery.

[big_swede]

Thanks alot BBG and austin. I got some good info here and I think I got it figured out now. I will alternate heavy and light events, yesterday was s light/speed event day and it was good and tough.

[big_swede]

So, here is how I train right now. Hope someone can find this usefull. I might tweak it along the run to target weak links like speed. conditioning or work on a certain event (pre comp)

Week 1

Tuesday - Heavy squat, heavy cleans, leg press and calves + abs

Wednesday - Presses, rows and arms

Thursday - Snatch, Frontsquat, deadlift and hamstrings

Saturday - Events - DE effort style (i.e if I can do 20m with 130kg on the farmers walk, I might do 6-10 fast sprints with 100kg this day, with shorter rest)

Sunday - GPP, off if needed, or arms and benchpress


Week 2

Tuesday - Squat for reps, clean, leg press and calves + abs

Wednesday - Presses, rows and arms

Thursday - Snatch, Frontsquat, deadlift and hamstrings

Saturday - Event - Max effort style

Sunday - GPP, off or arms and benchpress

[Fazc]

Swede, for what it's worth most of the really strong Brit SM competitors follow this basic template:

Deadlift/Pull - Mon

Press/Bench - Wed

Squats - Fri

Events - Sat or Sun.

[big_swede]

I now feel that I overthink things haha!

That looks better F, more time to recover.

[Fazc]

Originally Posted by big_swede

I now feel that I overthink things haha!

Nothing wrong with thinking about what you're doing

But I think having a very prescriptive plan can lead to a lack of instinctive training in the routine. Basically if you think it all through now, there won't be any room for thought later.

The template that these guys follow means that on any particular day they can decide what to do and how to do it. So if it's Push day for example, they can decide what lifts to work on, what assistance to do, what reps etc all based on how they feel at the time.

That's really where your training will shine in my opinion, where instead of doing exercises cos they're listed on your routine you do them because you know you need to do that on a given day. And some of these guys are absolute beasts, I'm talking 180lbs guys who deadlift 660lbs. Or 242lbs guys ripped to the bone who are going for WSM competitions and some even bigger than that. The routine is simple, but what you do on the day is where the real thinking comes in.