Q&A with World's Strongest Man competitor Travis Ortmayer

[scottskog]

^You have potential if you have the will. Doesn't matter who says you do or don't, or your current lifts.

Travis, I would like to say thank you for all the motivation you've provided over the past few months. I have truly found the sport I want to be competitive in, and one that I plan to dedicate myself too. I want to stay in the lightweight class, but watching you and Derek has done wonders for inspiring direction in my training and life. I wish I had a question but everyone has asked everything I could think of. But again thank you, you have helped change a total strangers life through your actions and words.

[storm1507]

Travis,

Not to be "that guy" who has to ask if he has potential, but I gotta ask:

Do I have potential:

Age: 16
Height: 5'10
Weight: 244.5lb
Clean: 255lb (Conventional)
Strict Press (have no idea what my push press is as of yet): 235lb
Deadlift: 585lb, no straps/belt
Squat: 500lb, no wraps/belt
Quarter Squat From Pins (best thing I can think of to mimic the yoke): 675x2

Just curious.

LOL, any 16 yr old has potential. You are doing great.

[karite36]

Thanks, let me just update those stats:

Age: 16
Height: 5'10
Weight: 246lb
Clean: 265lb for 4 singles (Continental)
Strict Press (have no idea what my push press is as of yet): 240x3
Deadlift: 585lb, no straps/belt
Box Squat: 405x2
Quarter Squat From Pins (best thing I can think of to mimic the yoke): 675x2

[81Ort]

Travis,

Not to be "that guy" who has to ask if he has potential, but I gotta ask:

Do I have potential:

Age: 16
Height: 5'10
Weight: 244.5lb
Clean: 255lb (Conventional)
Strict Press (have no idea what my push press is as of yet): 235lb
Deadlift: 585lb, no straps/belt
Squat: 500lb, no wraps/belt
Quarter Squat From Pins (best thing I can think of to mimic the yoke): 675x2

Just curious.

I think you have huge potential! My lifts were no where near yours at 16. Now the most important thing you can do is make sure you don't go too far too fast. Stay smart; meaning you don't need to train heavy all the time. Cycle your poundages on a 3 week cycle: light with high reps, medium with reps between 6-8, and heavy with reps from 1-3.
You have a good start so far! Good luck in your training!

[81Ort]

^You have potential if you have the will. Doesn't matter who says you do or don't, or your current lifts.

Travis, I would like to say thank you for all the motivation you've provided over the past few months. I have truly found the sport I want to be competitive in, and one that I plan to dedicate myself too. I want to stay in the lightweight class, but watching you and Derek has done wonders for inspiring direction in my training and life. I wish I had a question but everyone has asked everything I could think of. But again thank you, you have helped change a total strangers life through your actions and words.

Well I may have inspired you, but posts like that are what take my training from "just another day on the job" to "hell yeah I can't wait until I get to the gym because I'm going to rip some iron apart!!" So thank you sir, and thank you to everyone who has believed in me over the years. You guys are what keeps me going day in and day out. Thank You!

[storm1507]

Well I may have inspired you, but posts like that are what take my training from "just another day on the job" to "hell yeah I can't wait until I get to the gym because I'm going to rip some iron apart!!" So thank you sir, and thank you to everyone who has believed in me over the years. You guys are what keeps me going day in and day out. Thank You!

Good to see you in here.

How are you feeling these days and when is your next planned comp?

[karite36]

I think you have huge potential! My lifts were no where near yours at 16. Now the most important thing you can do is make sure you don't go too far too fast. Stay smart; meaning you don't need to train heavy all the time. Cycle your poundages on a 3 week cycle: light with high reps, medium with reps between 6-8, and heavy with reps from 1-3.
You have a good start so far! Good luck in your training!

Thanks! Wow it means a lot from a guy like you man. The thing I need to worry about is healing this Achilles tendon (minor tear). I will definitely take that advice. Just as an update:

Age: 16
Height: 5'10
Weight: 253lb
Push Press: 255x5
18 Inch Deadlift: 675x5, straps and belt
Front Squat: 405x1

A few of these are previous maxes, as I'm on a strict "no standing" policy right now, lol. I'm just happy that the guys at my gym just caste stones, got a tire, farmers, a yoke, and are about to get an axle!

[karite36]

one last question. how do you structure your event work, if you have any structure to them?

[MaxxxTestoster]

Travis rockssss

[caterpillar88]

good job!

[odecam]

Monday- ME upper (some kind of overhead), chest, tri's, DE lower
Wednesday- light Olympic lifts
Thursday- ME lower (squat, deadlift, good mornings), back, bi's, DE upper
Saturday- 3-5 events contest style


The best advice I can ever give is STAY CONSISTENT!!!! Find a routine that is possible and stick with it for at least 12 weeks. *By possible I mean don't go into Flex magazine and do the same thing that Ronnie Coleman is doing...

Hey Travis, was awesome watching you at WSM, you looked like a bodybuilder :O Pity about the ankle injury, was rooting for ya. Anyays, about this post, when you say ME LOWER, do you choose one of the exercises? Or do you do squats deadlifts and goodmornings all in the max effort method. Also, do you only rotate those 3 exercises, or do you also do box squats, rack pulls, sumo deadlifts etc. Thanks.

[Championjujitsu]

Do you use your power for good or for evil?

[81Ort]

one last question. how do you structure your event work, if you have any structure to them?

I will do all my pressing (log, axle, DB...) or squatting on my normal days during the week. On Saturdays I do between 3 and 5 events.

Hey Travis, was awesome watching you at WSM, you looked like a bodybuilder :O Pity about the ankle injury, was rooting for ya. Anyays, about this post, when you say ME LOWER, do you choose one of the exercises? Or do you do squats deadlifts and goodmornings all in the max effort method. Also, do you only rotate those 3 exercises, or do you also do box squats, rack pulls, sumo deadlifts etc. Thanks.

I just choose one of the exercises for my ME lower days. You can put in whatever you are really trying to improve for a few weeks or switch them up every time. It's really just what you feel you need to do.

Do you use your power for good or for evil?

A little of both...

[81Ort]

I am starting my Ort/Mag Deadlift routine and I am going to run it for the next 6 weeks or so.
Today I did 70% with 585, and 80% with 675; all with no belt or straps. This is roughly the workout for a projected 850 max. I haven't trained very much since WSM so I am really happy with where my base strength is right now.
I'll keep you guys updated either in here or in my training log on any improvements in my strength.

[SonOfTowelHorn]

I am starting my Ort/Mag Deadlift routine and I am going to run it for the next 6 weeks or so.
Today I did 70% with 585, and 80% with 675; all with no belt or straps. This is roughly the workout for a projected 850 max. I haven't trained very much since WSM so I am really happy with where my base strength is right now.
I'll keep you guys updated either in here or in my training log on any improvements in my strength.

Wooh! I did my first meet yesterday and planned on starting it after next week!

[NephilimRising]

I met steffan solvi peterson in dallas (at the cheesecake factory) and have also met one of the top ifbb pros. Now both look very impressive no doubt, but I just gotta say that pro strongmen are genuinely large people that look like walking oak trees whereas bodybuilders seem to be normal sized people who added a lot of muscle to their frame. Not to take anything away from ifbb pros but damn pro strongmen are big.

[81Ort]

I met steffan solvi peterson in dallas (at the cheesecake factory) and have also met one of the top ifbb pros. Now both look very impressive no doubt, but I just gotta say that pro strongmen are genuinely large people that look like walking oak trees whereas bodybuilders seem to be normal sized people who added a lot of muscle to their frame. Not to take anything away from ifbb pros but damn pro strongmen are big.

Tell me about it! I am 6'4" and roughly 300 lbs; I look like a normal sized person around all these guys that are 6'6" -6'10"!! It's irritating to look up that much when you aren't used to it.

[NephilimRising]

Tell me about it! I am 6'4" and roughly 300 lbs; I look like a normal sized person around all these guys that are 6'6" -6'10"!! It's irritating to look up that much when you aren't used to it.

But you are also very lean compared to other strongman competitors. I would still place you squarely in the walking oak tree category.

[dparm99]

Hi Travis, are you coming to Australia for Giants Live in March?
Would be great to see you compete here again!

[austin.j.taylor]

Just curious on this: How often do you do stones?

I am thinking about doing stones weekly (or at least the stone trainer) for my new split.

[karite36]

Hey Travis, at my height (5'9-10), what do you think my chances are for winning WSM one day?

Updated List Of My Stats:

Age: 16.5
Height: 5'9-10
Weight: 263lb
Axle Push Press: 295x3
Axle Clean: 275x1
18 Inch Deadlift: 765x2, straps and belt
Front Squat: ?

[81Ort]

Hi Travis, are you coming to Australia for Giants Live in March?
Would be great to see you compete here again!

I'd love to! I'll have to see if I can get an invite.

Just curious on this: How often do you do stones?

I am thinking about doing stones weekly (or at least the stone trainer) for my new split.

I used to do them every week then I started focussing on other stuff and I feel that is why I haven't been as dominant as I used to be on them. I would recommend doing them at least 3 times a month.

Hey Travis, at my height (5'9-10), what do you think my chances are for winning WSM one day?

Updated List Of My Stats:

Age: 16.5
Height: 5'9-10
Weight: 263lb
Axle Push Press: 295x3
Axle Clean: 275x1
18 Inch Deadlift: 765x2, straps and belt
Front Squat: ?

I'd say your strength is ridiculous! That is some serious power right there. Looks like the sky is the limit for anything you want to do strengthwise.

[superpal08]

http://www.dailymotion.com/video/xniscv_squat_lifestyle

Whats wrong with my squat? How can I fix it?

[81Ort]

http://www.dailymotion.com/video/xniscv_squat_lifestyle

Whats wrong with my squat? How can I fix it?

First thing I noticed was you tend to start the decent by moving your knees before your hips. Start by moving your hips back and a split second later bending the knees. This will help you keep your your on your heels. Just remember "Hips, Knees, Squat." Then your feet are too close together. Take a small step out with each foot. Don't let your low back round at the very bottom of the lift; it's called "butt wink" for reference. When you start coming up lift your chest first then drive with the legs.
Now I know all this is like explaining a "golf swing" but every part in the correct order will give you a perfect squat. And remember, all these parts happen in a fast, but natural, order. Don't go slow and over think it!

[cs2saske]

Travis im curious on how many calories you eat a day just to maintain

[superpal08]

First thing I noticed was you tend to start the decent by moving your knees before your hips. Start by moving your hips back and a split second later bending the knees. This will help you keep your your on your heels. Just remember "Hips, Knees, Squat." Then your feet are too close together. Take a small step out with each foot. Don't let your low back round at the very bottom of the lift; it's called "butt wink" for reference. When you start coming up lift your chest first then drive with the legs.
Now I know all this is like explaining a "golf swing" but every part in the correct order will give you a perfect squat. And remember, all these parts happen in a fast, but natural, order. Don't go slow and over think it!

Thank you! That should help me out alot, now I do have one more question regarding the "butt wink" How can I prevent my lower back rounding at the bottom, ive tried keep chest up and have butt back more, but i think its still rounding. Also if I fix these issues should I be able to lift more and safer?

[81Ort]

I'm not really sure how many calories I eat a day... I get my diet from Nathan Payton at Nathan@Probodycoach.com. I would say it's around 6,000 a day; give or take a few hundred. Last year I was really bad about eating right so I didn't gain any weight and my performances showed it.

Thank you! That should help me out alot, now I do have one more question regarding the "butt wink" How can I prevent my lower back rounding at the bottom, ive tried keep chest up and have butt back more, but i think its still rounding. Also if I fix these issues should I be able to lift more and safer?

Yes, you will lift more and be much nicer to your body at the same time! A lot of times butt wink is caused by not keeping the erectors tight the whole time and lack of flexibility in the glutes and hamstrings. When you stretch your hamstrings do it two ways: normal with the toes up and leg straight, and the second way which will get the upper part a lot better. Put your leg out and rest your heel on something like you normally would, but keep your toes down and bend your knee just slighty then stretch. You should feel this a lot more in the upper part of your hamstrings. As for the glutes, look up some stretches on t-nation.com and find which ones work best for you.

[BigLarge]

You gonna be at the Arnold, Ort?

[NephilimRising]

Speaking of the arnold, what do you think of the changes ?

- no stones unless there is a tie in which case the competitors will do a 500 stone for reps
- Apollon's axle won't have a pressing aspect to it and the competitors merely have to shoulder it
- the addition of a log press but out of a rack from shoulder height

I personally don't like it.

[gillG]

I recognize that diet is not as strenuous in this sport as it is in bodybuilding, however what does your diet look in terms of protein carbs and fat? Good thread!