Intermediate Strongman

[Abaddon]

So here's how Legs day looks now:

Front squats 5 working sets, building to a heavy triple
DB step-ups 3 sets
Hamstring curls 3 sets
Calf raises 4 sets
Shrugs 4 sets

is this any good?

If so, I'd like to move on to the rest of the routine.

[LtL]

Less calf raises, more real work. I would do 2 sets max if you really must do them and then add split squats for 2 sets. You'll hate them which will probably mean they're good for you.

LtL

[Abaddon]

Originally Posted by LtL

Less calf raises, more real work. I would do 2 sets max if you really must do them and then add split squats for 2 sets. You'll hate them which will probably mean they're good for you.

LtL

Now I know you don't like wrist curls, but calf raises too?? While I will always value your opinion, I don't want to lose something by tailoring my routine 100% to suit your idiosyncrasies in this regard.

On 2nd thought, I can see how calf training isn't really needed if the focus is Strongman...

As I understand it, calves respond better to higher reps due to the nature of the muscle fibres, and the same can be said for the forearms.

I am now curious to hear from other people RE the relevance of calf work?

[LtL]

I think you misunderstand. It's not so much a load of idiosyncrasies about certain execises as a general philosophy that compounds > isolations in strength training. Thus wrist curls and calf raises which realistically serve only an aesthetic purpose would be if not replaced then outweighed by moves where you can actually shift some weight and get stronger in a (I cringe as I type this) "functional" manner.

LtL

[Abaddon]

Originally Posted by LtL

I think you misunderstand. It's not so much a load of idiosyncrasies about certain execises as a general philosophy that compounds > isolations in strength training. Thus wrist curls and calf raises which realistically serve only an aesthetic purpose would be if not replaced then outweighed by moves where you can actually shift some weight and get stronger in a (I cringe as I type this) "functional" manner.

LtL

So, there are absolutely no 'functional' strength gains in performing calf raises?
They wouldn't assist with, say, truck pull or something?

[LtL]

Not as much as squatting or more rowing/upper back work. Calf raises give you a very poor return on investment when it comes to strength as in they will make you stronger at standing on your toes but not much else. There are better things you can do with that time. Even weighted core work would be better. Look around the web at the training logs of strongmen and you will not see a whole load of calf raising going on

LtL

[Off Road]

I agree with Ltl.
Do truck pulls to improve your calf muscles...Don't do calf raises to improve your truck pulls.

[BendtheBar]

Originally Posted by Off Road

I agree with Ltl.
Do truck pulls to improve your calf muscles...Don't do calf raises to improve your truck pulls.

Post of the day. I like the way that sounds.

Adding that to Facebook.

[Abaddon]

Great statement, Off Road.

OK, Calf raises are out.

Now all I have left is everything else lol.

Any thoughts on how to structure my other templates? I will bump later, when more peeps are awake.

[austin.j.taylor]

Originally Posted by Abaddon

Austin, thanks for your input too - I know you have some experience here.

I'd like to know how dramatically different a routine needs to be in order to satisfy SM training goals, and why. Keeping in mind I can only train specialty SM stuff on weekends. I can of course post up my routines as they look now, but the oldies have seen them ad nausea and the newbs just need to click the link in my sig.

It may be time for a change, fellas. Any advice is always appreciated.

My training philosophy is to train lifts/events not muscles. With my split I hit nearly every muscle group twice weekly in the gym and normally hit everything again on Saturdays.

Originally Posted by Abaddon

Translation... how many sets??

My Legs routine has 3-4 sets of leg extensions, 3-4 of hamstring curls, 4 of calf raises, along with the trap work.

How should my Legs routine look instead?

Leg extensions and curls dont really translate to anything in strongman. Calf raises may help with some stuff, but I prefer to use push press, powercleans, high pulls, etc to build my calves. I never do direct calf work and mine are big and strong.

If I wasnt coming off knee surgery I would have a leg day like this:
Squats-at least a 3X5, work up to a heavy triple at least monthly
Front squat- 3 sets in the 5-10 rep range
Lunges- a couple of sets in the 10-12 range
Some type of DL variation, either RDL or SLDL in the lower rep range to finish the day.

Farmers walk, truck pulls, prowler pushes, box jumps will also help finish off that day if you have access to implements.


I prefer cleans on my deadlift day, but if you feel you need more add squat cleans or overhead squats. Learn my lesson and take care of your IT bands and hips by stretching and foam rolling alot.

My keys to Strongman: You are never in too good of cardio shape. Gym lifts dont always carry over to implements. By the second one I mean that your best work for the week should occur with implements in your hands. If your gym time is causing your event training to suffer, back it down a touch.