Intermediate Strongman

[Abaddon]

Originally Posted by austin.j.taylor

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.



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.

Thanks heaps for your input Austin!

[Bodybygamma]

I almost never ever do calfs directly yet mine are jacked beyond belief. If you can do walking movements and lunges they are better then the isolation counterparts, but then again I have awesome calve genetics.

[Abaddon]

Originally Posted by Bodybygamma

I almost never ever do calfs directly yet mine are jacked beyond belief. If you can do walking movements and lunges they are better then the isolation counterparts, but then again I have awesome calve genetics.

Got it, Tony! calf raises, wrist curls and any other small joint isolation exercises
have been removed from my routine
Thanks for the input - and check out the new templates in my log, if you like.

[Wlfdg]

Hey Abs, I have to admit it and I'm not ashamed.
I'm envious of your log. I have big log envy
There I said it

[Abaddon]

Originally Posted by Wlfdg

Hey Abs, I have to admit it and I'm not ashamed.
I'm envious of your log. I have big log envy
There I said it

HAHA! I am pretty chuffed myself! I just had to have one... and I'm working on a place for Atlas stone loading, down one little corner in my little back yard...
Wait till you see what I have in another year's time buddy

[Wlfdg]

Awesome! That'll be fun!