Last Minute Strongman Tips (33k+ reps for help)

[arn710]

I'm competing in my first NAS event this weekend at the Delaware's Strongest Man competition. I'm looking for any last minute tips and/or tricks from the veterans

Events:
12” Log Press – clean once, press away - 60 second time limit - 230lbs
MAX Sandbag Carry: 50ft turns - 250lbs
Ironmind Axle Deadlift for reps – 60 second time limit – no straps, no suits - 453lbs
MAX Tire Flips – 60 second time limit - 550lbs
Atlas Stone over 48” bar for reps – 60 second time limit - 280lbs


I have been lifting regularly for 10+ years so none of the weights scare me. Most of the events are pretty new to me though. I have been deadlifting and OHP for a long time but the axle and log may trip me up a little

[Iceman1800]

Log press- chalk your shirt and keep those elbows out. Push the head thru as soon as the log passes overhead. Thumbless grip on axle deads, keep your chalk very near by. Sandbag carry, grab it just below centerline and breathe thru your gut. Tire flip, attack the tire. Don't just flip and watch it go over. As soon as its on its side, already be in position to flip it again. Watch others and ask for help. Other lifters will help you if you ask them. Events move fast so be aware of that. A 5 event contest can be over in 4 hours with 50 competitors. Have fun!

[SPFjudge]

Got tacky for stones?

[arn710]

Got tacky for stones?

No but a friend is coming and he has some.

That's the event that I'm most concerned about. I have never messed with them before and it looks a lot more technique driven as opposed to being able to overpower it.

[SPFjudge]

I have never messed with them before and it looks a lot more technique driven as opposed to being able to overpower it.

yeah the guys I train with are a lot weaker than I am but I can't do a stone for chit.

[TomMutaffis]

I'm competing in my first NAS event this weekend at the Delaware's Strongest Man competition. I'm looking for any last minute tips and/or tricks from the veterans

Events:
12” Log Press – clean once, press away - 60 second time limit - 230lbs
MAX Sandbag Carry: 50ft turns - 250lbs
Ironmind Axle Deadlift for reps – 60 second time limit – no straps, no suits - 453lbs
MAX Tire Flips – 60 second time limit - 550lbs
Atlas Stone over 48” bar for reps – 60 second time limit - 280lbs

I have been lifting regularly for 10+ years so none of the weights scare me. Most of the events are pretty new to me though. I have been deadlifting and OHP for a long time but the axle and log may trip me up a little

Log:

- Breath at the lockout, not with the log on your chest.
- Make sure to bring your head through and keep your feet parallel on each rep, eye contact with the judge will give you quicker down commands.
- Try to get as many reps as you can before putting the log down even if the last one is a grinder, re-cleaning the log will take a lot out of you and you may not be able to recover enough within 60 seconds to get more reps after you put it down.

Max Distance Sandbag Carry:

- Go as quickly as you can while staying under control, and try to carry the sandbag high on your chest.
- Be aware of where other competitors have finished - if you have already surpassed second place and first place is 150' further it might make sense to drop the sandbag and conserve energy if it would destroy you to try to go for the win (guys who go earlier in this event are at a disadvantage).
- If you have receive gloves I would wear them and try to lock your arms around the sandbag.

Axle Deadlift:

- Make sure to listen in the rules for up commands and down commands or just down commands, if touch and go is allowed then I would go with that as long as you have good grip.
- Keep extra chalk nearby if necessary.
- Make sure to go to full lockout and keep eye contact with the judges to get quick commands. Do not leave any reps on the platform due to not holding a lockout.

Max Tire Flips:

- Try to one-motion the tire if you can, and remember to attack the tire between reps rather than waiting for it to fall.
- If you have a 'gorilla rag' or Stickum Spray I would put it on your hands, front delts. Make sure to wear a t-shirt otherwise you will tear up your shoulders.
- Drive the tire forward and push through the tire like a tackling sled, don't lift it with your arms.
- Just like with the sandbag and deadlift - make sure that you know the number to beat so that you have a target.
- Once you finish the tire do not lay on the ground, walk around and allow your heart rate to come down gradually (it will likely be very high at the completion of the event).

Atlas Stone:

- Wipe sweat/dirt off of your arms before applying tacky, some people like to use duct tape or athletic tape as well if the conditions are warm.
- Apply a light layer of tacky on your forearms and possibly a little bit on your chest (or just put on a dry shirt, preferably tight-fitting for grip purposes). Put extra tacky on the back of your hands or forearms that you can apply during the event if needed.
- Do not wear a power belt on this as it will likely get in the way unless you have a soft belt underneath.
- Make sure to load the stone over the bar, not to the bar - drive forward once you have it up in the air.
- The beginning of the lift is an SLDL and the second portion is either a front squat or a hang clean with the stone - use these as cues.


Hope this helps - feel free to PM me if you have additional/specific questions, and good luck with your contest.

[arn710]

Thanks a lot Tom. I have been watching the vids on your youtube channel for inspiration

I'll be honest, I will be disappointed if I don't finish in the top 3. I'm right at 230lbs now and feeling really good for this comp. The press and deadlift should be my best events. I have been practicing deadlifing and pressing for time as well as weight

[StrongmanPharmD]

These guys pretty much have the events covered. I'd make sure to bring something to remove the tacky with...my favorite is gel baby oil and dawn soap. Also, your own chalk supply, bands to warmup with, foam roller, change of clothes, water, gatorade, something to eat. It's kind of a pain in the ass to bring the extra stuff but it makes the contest less stressful when you're fully prepared.

[arn710]

These guys pretty much have the events covered. I'd make sure to bring something to remove the tacky with...my favorite is gel baby oil and dawn soap. Also, your own chalk supply, bands to warmup with, foam roller, change of clothes, water, gatorade, something to eat. It's kind of a pain in the ass to bring the extra stuff but it makes the contest less stressful when you're fully prepared.

I did a little mini meet at the beginning of last month. Having plenty of drinks and a few snacks around helped me a lot. Keeping warm for 4 hours is going to be a challenge for me also


What do you guys do the week of your meets? I plan to get some light workouts in this week. Light, quick movements with lots of stretching. Keeping my diet really clean and going to bed early every night. I just took 4 days off so I don't want to go in totally cold

[coachdeez]

Max Tire Flips:

- Try to one-motion the tire if you can, and remember to attack the tire between reps rather than waiting for it to fall.

When you say to "one-motion" the tire, are you referring to the technique where you drop under and drive your shoulder into it rather than driving with your knee? If so, what is the advantage to this technique? This is how I have been training the tire, but I was under the impression that it is less than desirable because it wears you out too quickly. The only reason I have been flipping a tire this way is because I have a hard time driving my knee due to my height, but I have been working on it more so I can make the switch away from the one-motion.

[zakatak333]

one motion = airborne

[yoitspmart]

[arn710]

Good vid. Thanks for posting that

I have done a little tire flip training. This shiit is exhausting

[dbluegoat]

all good stuff in here already I would just add that rest the week before is best imo, I might do a light workout on that previous monday but definitely not much or heavy. This will help the body and mind, you should be mentally anxious to attack the weights. Have fun most of all, the adrenaline rush from the competition is awesome.

[StrongmanPharmD]

What do you guys do the week of your meets? I plan to get some light workouts in this week. Light, quick movements with lots of stretching. Keeping my diet really clean and going to bed early every night. I just took 4 days off so I don't want to go in totally cold

If I compete on a Saturday Ill make the Sunday before my last training day. Foam rolling and stretching are good, but I'd stay out of the gym.

[arn710]

all good stuff in here already I would just add that rest the week before is best imo, I might do a light workout on that previous monday but definitely not much or heavy. This will help the body and mind, you should be mentally anxious to attack the weights. Have fun most of all, the adrenaline rush from the competition is awesome.

If I compete on a Saturday Ill make the Sunday before my last training day. Foam rolling and stretching are good, but I'd stay out of the gym.

I'm just concerned about going in totally cold. Maybe I'm overthinking it

I did a light workout last night. It felt really good. Definitely helped get my head into the game

[TomMutaffis]

When you say to "one-motion" the tire, are you referring to the technique where you drop under and drive your shoulder into it rather than driving with your knee? If so, what is the advantage to this technique? This is how I have been training the tire, but I was under the impression that it is less than desirable because it wears you out too quickly. The only reason I have been flipping a tire this way is because I have a hard time driving my knee due to my height, but I have been working on it more so I can make the switch away from the one-motion.

You can 'one-motion' the tire with or without using your knee (depending on how explosive you are and how heavy the tire is / how many reps), it simply means flipping the tire in a continuous motion rather than lifting the tire to your thigh and then re-setting to complete the flip with a second movement.

If it is a max flips in one minute and a moderate to heavy tire then I would recommend using your knee to conserve energy and avoid potentially missing a rep if you become tired.

Height should not prevent you from using your knee to drive the tire - do you have any videos? I am about the same height as you.

[TomMutaffis]

Thanks a lot Tom. I have been watching the vids on your youtube channel for inspiration

I'll be honest, I will be disappointed if I don't finish in the top 3. I'm right at 230lbs now and feeling really good for this comp. The press and deadlift should be my best events. I have been practicing deadlifing and pressing for time as well as weight

Glad to hear that you like the training / contest videos, I usually watch footage of other competitors when I prepare for a contest as well.

Sounds like your weight is right where you want it... now just time to relax and get ready to do some damage this weekend!

[arn710]

Glad to hear that you like the training / contest videos, I usually watch footage of other competitors when I prepare for a contest as well.

Sounds like your weight is right where you want it... now just time to relax and get ready to do some damage this weekend!

That's all I have been doing lately. I must have watched that tire flip video about 10 times just last night

Been 230 on the button first thing in the morning the past few days. I'm pumped. I hope I can sleep Friday night

[coachdeez]

You can 'one-motion' the tire with or without using your knee (depending on how explosive you are and how heavy the tire is / how many reps), it simply means flipping the tire in a continuous motion rather than lifting the tire to your thigh and then re-setting to complete the flip with a second movement.

If it is a max flips in one minute and a moderate to heavy tire then I would recommend using your knee to conserve energy and avoid potentially missing a rep if you become tired.

Height should not prevent you from using your knee to drive the tire - do you have any videos? I am about the same height as you.

PM sent.

[austin.j.taylor]

That's the event that I'm most concerned about. I have never messed with them before and it looks a lot more technique driven as opposed to being able to overpower it.

The straighter you can keep your arms prior to lapping, the easier the stone will be to lap. I like to lap the stone, suck it in high on my chest, place arms over top of it, stand up 3/4's and then explode and load. I still believe that stones are 85% technique.

[arn710]

Well I survived the contest. Pretty beat up though.

First event I failed miserably. It was a 230lb log press. I expected it to be similar to a standard push press and the log threw my game totally off. After that was a 200lb sandbag carry. I picked it up and grasped it perfectly. Got about half way through the course and nearly passed out. No idea what was wrong with me. Probably a combination of lack of food, sleep and a lingering cold.

After that fail, I got a good ass chewing from one of my training partners. Deadlift was next and that's one of my strongest events. I pulled up to a 453lb axle and rocked the house with 14 reps. The next closest was 10. Next up was a 660lb tire flip. Finished a close second in that event with 7 flips. Last event was a 280lb atlas stone over a 48" bar. I got 3 reps which I thought was decent for my first time out.

Overall I finished 3rd behind two guys that have done at least 10 strongman competitions each just this year. This was my first competition so I'm fairly happy over all. Most importantly, I had a great time and plan on doing another competition soon