What is Strongman Training?Â
Strongman training is a challenging workout that involves lifting and carrying heavy objects like atlas stones, sandbags, and sleds. It targets multiple muscle groups, improving explosive power and brute strength. It offers a unique and demanding fitness experience.ÂA Brief History of StrongmanÂ
Strongman competitions have a rich history, dating back to ancient times. However, modern strongman competitions as we know them today emerged in the 1970s. These events gained popularity thanks to influential figures like Arnold Schwarzenegger and Bill Kazmaier, who showcased their immense strength and power on a global stage. Over time, strongman events have evolved and diversified, incorporating a wide range of challenging activities such as lifting heavy objects, pushing or pulling vehicles, and carrying odd-shaped loads. The International Strongman Federation (ISF) now governs the sport on a global scale.Â
How to Begin Strongman Training?Â
- Necessary Equipment for Strongman TrainingÂ
To effectively train in strongman events, you will need a variety of equipment. This includes basic weight training equipment such as barbells, dumbbells, and weight plates. Additionally, strongman-specific equipment like atlas stones, sandbags, and sleds are essential for practicing event-specific movements. To improve grip strength, incorporate tools like thick bars and grip trainers. Straps and lifting belts can offer extra support and safety during heavy lifts. For a complete strongman program, consider investing in implements like axles and yokes that are specifically designed for strongman competitions. Remember, having the right equipment is crucial for a successful strongman workout.Â
- Finding the Right Strongman GymÂ
When looking for the right strongman gym, it’s essential to find one that has the necessary equipment for your training. Look for a gym that caters to strongman athletes and has experienced trainers or strongman competitors who can provide guidance and support. Consider the gym’s atmosphere and community, as having a supportive network can greatly enhance your training experience. Additionally, check the gym’s rules and policies regarding strongman-style exercises to ensure they align with your goals. Taking trial sessions at different gyms can help you find the one that suits your needs best.Â
- Structuring Your Strongman Training ScheduleÂ
Structuring your strongman training schedule is essential for maximizing your progress and preventing overtraining. Divide your training week into specific days for targeting different muscle groups and skills. This allows for focused training and efficient progress. Don’t forget to incorporate rest days to give your body time to recover and adapt. A balanced schedule should include both strength training exercises and conditioning work to improve overall performance. It’s crucial to prioritize your weak points and dedicate time to improving them. Gradually increase the intensity and volume of your training over time to continue challenging your body and making gains.Â
- Choosing the Best Strongman ExercisesÂ
When it comes to choosing the best exercises for strongman training, there are several factors to consider. Incorporating compound movements like deadlifts, squats, and overhead presses is crucial as they target multiple muscle groups and build overall strength. Strongman-specific exercises like atlas stone lifts and farmer’s walks are great additions to any strongman program, as they mimic the events of the sport and challenge your strength in unique ways. Additionally, experimenting with different variations and implements can keep your training varied and prevent plateaus. Ultimately, it’s important to listen to your body and choose exercises that work best for you.Â
- Focusing on Your Weak PointsÂ
To improve your performance in strongman training, it’s essential to identify and address your weaknesses. Whether it’s strength, technique, or specific strongman events, pinpointing these areas is crucial. Develop a training plan that includes exercises specifically targeting your weak points. Seek guidance from experienced strongman competitors or coaches who can provide specialized training advice. Track your progress and make adjustments as you see improvements in your weaknesses. Consistency and dedication are key to strengthening your weak points and becoming a well-rounded strongman athlete.Â
Sample of Strongman Training Plan
A strongman training plan is designed to build strength, power, and functional muscle mass, focusing on movements and exercises that mimic the challenges encountered in strongman competitions. Strongman training is highly demanding and requires a combination of strength, endurance, and technique. Below is a sample strongman training plan structured into a four-week cycle. Please note that this is just a template, and it should be adjusted based on your individual goals, fitness level, and equipment availability.
Weeks 1-4: General Strength and Conditioning
Day 1: Deadlift and Grip Strength
- Deadlift: 4 sets of 5 reps (focus on heavy lifting)
- Farmer’s Walk: 3 sets of 50 feet (use heavy dumbbells or farmer’s handles)
- Kettlebell Swings: 3 sets of 15 reps
- Plate Pinch Grip: 3 sets of 30 seconds
Day 2: Overhead Press and Shoulders
- Overhead Press (Log or Axle): 4 sets of 5 reps
- Push Press: 3 sets of 8 reps
- Dumbbell Shrugs: 3 sets of 12 reps
- Battle Ropes: 3 sets of 30 seconds
Day 3: Squats and Lower Body
- Front Squats: 4 sets of 5 reps
- Atlas Stone or Sandbag Load: 3 sets of 3 reps (use heavy stones or sandbags)
- Bulgarian Split Squats: 3 sets of 8 reps per leg
- Sled Push/Pull: 4 sets of 50 feet
Day 4: Rest or Active Recovery (light cardio, mobility work)
Day 5: Strongman Event Training
- Yoke Carry: 4 sets of 50 feet
- Tire Flips: 3 sets of 5 flips
- Log or Axle Clean and Press: 3 sets of 5 reps
- Farmer’s Walk: 3 sets of 50 feet
Day 6: Conditioning and Cardio
- Prowler Sprints: 8 sets of 40 meters (high intensity)
- Kettlebell Swings: 3 sets of 20 reps
- Sledgehammer Tire Strikes: 3 sets of 20 strikes (alternate sides)
- Battle Ropes: 3 sets of 30 seconds
Day 7: Rest or Active Recovery (light cardio, mobility work)
Notes:
- Warm up before every workout with mobility exercises and light cardio.
- Pay close attention to proper form to prevent injuries.
- Gradually increase the weights used for each exercise as you progress.
- Rest 1-2 minutes between sets and 2-3 minutes between exercises.
- Nutrition and recovery are crucial; ensure you are eating enough to support muscle growth and getting adequate sleep.
This is a general template, and you can customize it to your specific needs and goals. Strongman training often requires access to specialized equipment, so make adjustments based on what you have available. Consulting with a qualified coach or trainer experienced in strongman training can also be highly beneficial to tailor a program to your individual requirements and ensure safe and effective progress.
Can Anyone Train to be a Strongman?
Strongman training is accessible to individuals of all fitness levels. Progress should be gradual to avoid injury and accommodate individual capabilities. Proper technique and form are essential for safety and performance optimization. Consult a qualified trainer to develop a customized program. Consistency and dedication are key to achieving strength and performance goals.
Let’s Sum Up
To become a strongman, it requires dedication, perseverance, and a strong mindset. Strongman training is a unique form of strength training that challenges your physical and mental limits. It involves a variety of lifts and events that push your body to its limits. Contrary to common misconceptions, strongman training is not just for elite athletes or bodybuilders. It is a sport that anyone can participate in and benefit from. Whether you are a beginner or an experienced lifter, strongman training can help you build functional strength, improve your overall fitness, and boost your confidence.
With the right guidance and structured training plan, you can take your strength and performance to new heights. So, if you’re ready to embark on a challenging and rewarding journey, start incorporating strongman training into your fitness routine and watch yourself grow stronger both physically and mentally.
