gym training routine for a strongman

[TaxusBaccata]

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

[mcapote3]

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

ever watch worlds strongest man? yeah thats pretty much what you train on too. lots o pressing overhead and walking with weight plus regular powerlifting type stuff and grip stuff.

[MikeMadden96]

squat,front squat,overhead press,upper body accessories ( lot of back ), CG bench,low back/GHR, and timed dumbbell or trap bar holds

[dustinpatrick]

I had about the same thread a year ago. I train a lot of overhead press, deadlift, squat, and grip. You can go to any hardware store and get pipe insulation and make fat grips or fat bars to work grip. What are your events for the comp?

[BigJon55]

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.

[amandakulik]

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!

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.

[StrongmanIan]

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.