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strongman programs

Posted: Thu Oct 26, 2006 4:47 pm
by BIG_G
Hi everybody
I have just started my long journey into strongman competitions and would appreciate any tips or advice on training and diets.

thanks heaps

Posted: Thu Oct 26, 2006 6:25 pm
by TimD
Hi Big G. I doubt there are many on this board that deal with the strongman thing, other than Hoister, and I hope he chimes in. I have trained with a lot of those types though, and although I can't give speifics, because there aremany different ideas on this, it usually boilds down to weights (or bags or barrels) 2X week, concentrating on the major moves; i.e. power snath, power clean and push press, Incline BP (most seemed to prefer this over a flat BP), and all kinds of squats, spread out over 2 days. Lots of variations on sets/reps, but it mostly boilded down to many multiple sets of 2-3 reps, spaced out 1 min apart (a strength/endurance thing), followed by some GPP, i.e. sled dragging, sandbad load and carry, etc. The third day was devoted to actually doing the events, tire flipping, etc.
I can point you to some good sites where a lot of SM types hang out though, and they might be a better place to ask (they have forums).
Good training.

Posted: Thu Oct 26, 2006 8:37 pm
by Ryan A
You can find a ton of great articles over at in the articles section.

Posted: Fri Oct 27, 2006 2:17 am
by BIG_G
thanks heaps

Posted: Fri Oct 27, 2006 2:29 am
by Hoister
Tim pretty much summed it up. Heavy weight, high volume or low rep, lot's o' sets, minimal rest between.

Focus on full body movements, especially with odd objects. Lost of moving heavy weight for distance (or time) - sled work, lift, carry and load medleys, etc.

Work on maxxing out on weight then repping with that weight.

Uneven, unbalanced, hard-to-handle implements are a must. Load a barbell up heavier on one end and use that for conventional lifts, carry's, etc.

Grip work, round back lifting, are a must. (physiotherapists need not chime in here).

Cardio should be done with weights - long distance farmers walks, wheel barrel strolls, etc.

For diet - eat clean, but eat big.

PRACTISE THE EVENTS!!!!!!!!!!!!!!!!!!!!!!!!!!!