hello,
i have recently started training for strongman and i will be doing an events day every saturday, however im completely stuck on what to do as my gym routine during the week, hoping some of the experienced guys on here can tell me what they use
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04-04-2014, 02:48 PM #1
- Join Date: Oct 2013
- Location: Cambridgeshire, United Kingdom (Great Britain)
- Age: 29
- Posts: 1,899
- Rep Power: 1551
gym training routine for a strongman
Raw lifts (stronger every week):
deadlift off blocks: 620lb
front squat: 400lb
push press: 230lb
strict press: 200lb
yoke walk; 730lb
farmers walk: 315lb each hand
pause incline: 225lb for reps
pause bench: 280lb
one hand dumbbell clean and press: 130lb
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04-04-2014, 06:04 PM #2
- Join Date: Apr 2013
- Location: Miami, Florida, United States
- Age: 50
- Posts: 2,846
- Rep Power: 5323
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04-04-2014, 07:01 PM #3
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04-05-2014, 05:25 PM #4
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04-06-2014, 06:52 AM #5
- Join Date: Jan 2010
- Location: Dallas, Texas, United States
- Age: 38
- Posts: 1,942
- Rep Power: 1139
This is what I do:
Mon: ohp, pull ups, bench press, barbell row, biceps
Wed: deadlift, squat, db row, sled pulls
Thur: db snatch, front squat, kettlebell swings
Sat: events
I do a week of triples, a week of doubles and a week of singles on my main lifts and do 3-5 sets of 8-12 reps on accessories. Thursday's session is emom and all lifts are superset for conditioning. I use an axle or fat grips for everything I can because my grip is my weak point. I do cardio and some active recovery on my off days. The events day is the most important training session imo.
Edit: after 3 weeks i change the lift variations of my gym lifts.Last edited by BigJon55; 04-06-2014 at 06:55 AM.
1st Strongman Competition May 3rd, 2014
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04-25-2014, 07:55 PM #6
- Join Date: Mar 2012
- Location: Altoona, Pennsylvania, United States
- Age: 37
- Posts: 7
- Rep Power: 0
I would definitely make sure you are changing up aux. movements from week to week, but seems reasonable.
I basically have an OH day (aux: close grip incline / any tricep work), a leg day (alternating between deadlift/squat unless getting ready for a competition), a "junk" day (bodybuilding / fun day - love to work the rear delts!) and an event day.
Rep scheme / weight / exercise focus all depends on what I am getting ready for.
Good luck next week! Tomorrow will be your last heavy day I'm assuming. Make sure to rest this week, but do light mobility! And remember: don't do anything you weren't already doing! I'd be interested to hear how you do!
Amanda Kulik
Strongwoman, momma, lover
My journey begins here: www.youtube.com/watch?v=HpbyORhC5k8
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04-25-2014, 09:11 PM #7
Deadlift is king in Strongman. Get that strong! Looks like it's quite decent already, so well done Front squats are great because of all the front heavy events. Honestly, I'd also suggest a trainer. Too many people have fallen into the "Google" approach of finding a program online and rolling with it. But that doesn't address personal weaknesses or get you ready for specific events in an upcoming contest. I've had a coach for about a year and a half and have benefitted IMMENSELY from his guidance. It's something to look into for sure.
Ian S McCrae
United States Strength Coalition
www.usstrengthco.com
ian@usstrengthco.com
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