Starting Strongman Training.

[kyle21b]

There may be a post about this already but I can't seem to find it so apologies for that if there is!

Basically, I am looking to start training strongman-style (log presses etc) and would like to know what "normal" gym work should be done along side this. At the moment, I weigh 77kgs and am looking to bulk up to around 85.

I am currently in week 2 of my first cycle of Wendler's 5/3/1 and have to say i'm both enjoying it and finding some seriously good gains out of it although it has only been 2 weeks.

Any advice to do with strongman would be greatly appreciated as I am a complete novice with this.

(Competing may be an option in like 3/4 years but just want to train at the moment!)

Thanks!!

[fctilidie]

The best advice I've been given is to get strong on the main lifts and work on technique when doing the events, keep things fairly light and work on the tech and speed. Is there a strongman gym near were you live or are you looking to buy the equipment yourself? Even if you do buy it yourself I can tell you from my experience that it's worth travelling for a few sessions with some strongmen as you'll learn more that way that you will watching videos and teaching yourself.

[kyle21b]

At the moment, I am at Loughborough uni so the gym is pretty conjusive to lifting heavy. We have multiple logs and some farmer's walk equipment etc. I am originally based in Birmingham though, don't know if there are any strongman gyms around there (anyone who does can point it out to me!). I'm gonna try train with the lads that to do strongmen here at Uni so will see how it goes!

[Big Lench]

MJ is the resident strongman and will likely have loads of good advice but hes been pretty inactive on here lately.

He squats and deadlifts and overhead presses a lot but pretty much avoids benching. If your looking to get to competing you need to make sure you do a lot of the actual event training so you will likely need to find a Properly kitted out strongman gym at some point.

Heres his log MJ's log to the NBA!! :|

[MJ.23]

There are a few others on here who do strongman style training as well. I will give you some tips I have learnt since beginning. I train at a good strongman gym and have learnt an awful lot. The owner is former Britains' strongest man, former europes strongest man, and was almost competing with Bill Kazmaier; so certainly a well of information.

As fctilidie mentioned the compounds are a must. When it comes to strongman training the bench is not a necessity; but it will certainly be a wise investment in time. I avoid it for the primary reason that I find it incredibly boring. I have found that heavy overhead work can assist in chest size anyway.

When it comes down to the training of the events themselves; you will probably find it impossible to practice all the varients that you may come across. Here is what I advise; train the particular genre of each event. By this I mean that strongman events can be grouped into different categories:

Carrying: This involves anything where you pick up a weight and run with it. Farmers, frame walk, anvil carry, sandbag running, Yoke, natural stone carry etc...

Pressing: Involves any pressing overhead. Event creators are becoming more creative with pressing events and can involve pressing many odd objects.

When it comes to pressing I prioritise the log press over anything else. It is such a common lift in competitions that not training it would be foolish. I group all my pressing on one day which involves log, axle, DB etc... I am enjoying this method of arrangement.

Pulling: You will not find a competition which does not involve some form of a deadlift. 15,18 inch pulls, floor deadlifts, axle deadlifts, van deadlifts, tyre flips etc... This is where the standard floor deadlift is so vital. Imo only train other variants if you know it will come up in competition. The floor deadlift will build the best strength out of these imo.

Atlas stones: These have their own category, as it is the signature strongman event. I have yet to see any event which does not have stone loading. Having a big deadlift does not necessarily mean you will be a good stone loader. (Martin Muhr for instance. He had a weak static deadlift but destroyed all the big pullers in the stones) These require practice, and are a must for strongman training.

There are a lot of events to choose from; but imo the following are vital if you wish to get ready for competing:

Farmers walks: This covers most of the carrying events imo. It will translate well to all of them.

Stones: As mentioned above.

Log press: As mentioned above.

Gym work: Squats, deadlifts, etc...

These 4 alone will build a very good foundation for competition.

A few more which are not a necessity; but if you have access to them, do them!

Tyre flip: This is one of my favourite events. It builds incredible posterior chain power and is brilliant for conditioning. Once again there is technique behind this and it needs refining.

Sled drags: You might find truck pulls, sled drags, arm over arm pulls in competitions and this event can be modified to suit all of these.

Yoke runs: Another one of my favourites. I find medium weight for fast runs work best. The yoke will usually be the heaviest event you will ever come across. The yoke also has a fantastic carryover to squats. It builds all the stabilising muscles by overloading them; and when coming to your squats they will feel like a feather.

I like to include the foundational events into the regular gym workouts to hone the technique, The more practice you get; the better you will be on the day.

There is some advice. As I mentioned I am far from an expert; but have learnt a lot since beginning the sport. Anymore questions feel free to ask.

[kyle21b]

Well 2 days into it and I can see what you mean about the log pressing hitting the chest! I've had DOMS like nothing before after my first attempts at log press.

When it comes to competitions, are there weight classes or is it completely open? I also feel like my height (5 foot 8) may hinder me in some events (atlas stones being the most obvious I think), is this an issue?

Looks like I'm gonna have to train hard at the main lifts for a few months and do what I can with the equipment at the moment and then start looking around for the specific event training then. Any knowledge of strongman gyms around Birmingham/Midlands??

Thanks a lot for the advice

[MJ.23]

Quote

Well 2 days into it and I can see what you mean about the log pressing hitting the chest! I've had DOMS like nothing before after my first attempts at log press.

When it comes to competitions, are there weight classes or is it completely open? I also feel like my height (5 foot 8) may hinder me in some events (atlas stones being the most obvious I think), is this an issue?

Looks like I'm gonna have to train hard at the main lifts for a few months and do what I can with the equipment at the moment and then start looking around for the specific event training then. Any knowledge of strongman gyms around Birmingham/Midlands??

Thanks a lot for the advice

Competitions do indeed have different entry requirements. There are weight classes; and these are usually:

Under 90kg, under 105kg and opens. Spiderdan took part in an under 80kg competition (I think) so there are many different variations out there.

Along with this there are usually skill levels:

Novice, intermediate and then opens again.

You can then get combinations of these skill levels with weight classes. So for instance I entered an under 95kg novice competition.

Your height is certainly not an advantage; but do not let it doscourage you. You will find that the lighter weight classes are dominated by shorter guys. They lose the weight through height; but make it up with muscle. In the competition that I entered I was the tallest by far (6'3) the others were shorter but built like bulls; and we were similar weights. There have been several short guys enter wsm. (One escapes my mind but was only 5ft 5. I saw him competing with Jon pall and and Capes in the wsm held in Iceland. Forgotten the year)

In terms of training facilities; one which jumps out is the olympic strongman gym just outside of manchester. Not exactly close; but well worth a visit on occasion. I will try and remember any more.

[kyle21b]

Alright thanks!! Will try and find a grow bag or something haha!

So I've basically got a couple of years to try put on a little bit of weight and get these events perfected! Looking forward to the challenge!

Thanks for the help MJ and if anyone else has any advice, it would be greatly appreciated!