Firstly ive been training for around 2 years, flexing between messing around, 531 and later Tactical Barbell.
Ive got a keen interest in entering somr local strongman comps nothing too serious
Ive read a few articles on them and incorporating strongman with 531 but im not keen on smashing AMRAPs frequently just yet and more interested in adding volume to the main lifts to build a base with adding in a strongman day
Im thinking 2x2x2 looks intersting, using 5x5 either SSL or FSL potentially BBS for the Press as thats a lagging movement currently
D1:
DL 5s Pro + 3x5 FSL/SSL
PRESS 10X5 FSL ss 10x5 Chins
Triceps Biceps and Face Pulls
D3: Would be event day
Log Press 5s Pro (missing from D1) to get in aome practise
Carry Medley
Loading Events
D5:
Squat 5s Pro + either SSL or FSL Widowmaker
Bench 5s Pro + SSL or FSL
5 x10 DB Rows
Arm Isolation and Face Pulls
I should of specified that currently non as ive not entered one although im looking at one in either july or september time, give me chance to bring my press and deadlift upto the standards id be happy entering in at
Truck Tyre Deadlift for Reps 60s
Yolk Carry
Log Press 60s Max Reps
Stone to Shoulder 80kg Max Reps
And i believe Dinnie Holds for Time head to head
That’s kinda the dirty secret of strongman: “strongman training”, when there is no comp on the horizon, just looks like TB/5/3/1 in general. It’s about just staying strong and fit across a broad spectrum. Once the comp shows up, the training gets tailored.
For that specific comp, you could swap out the movements of 5/3/1 for ones that make sense: elevated deadlifts for the traditional deadlift to prep for the tire deadlift, and log in place of your traditional press. Stone to shoulder would be a better choice for a supplemental exercise rather than a main one, and most likely fit in for a deadlift supplemental exercise. The Yoke (not yolk: that’s eggs) carry is more about footspeed vs heavy loading, and would better suited on an events day/conditioning workout. Timed holds are really just a pain tolerance event, but an easy way to prep for them would be on the deadlift day. After your final set is done: take some weight off the bar, pick it up and hold it for max time.
My take from that response is that being so far out best to keep things basic on the strength be it TB or 531 and make adaptions to training closer to comps for specificity be it AMRAPs for 60s sets, rack pulls etc for tyre deadlifts.
There was me thinking it was a bloody big egg for 240kg.
Both those 2 articles ive read and sound great especially heading towards competitions and peaking
I dont think peaking regularly is ideal for many probably myself included
I basically get time to access a Strongman gym once a week and my regular gym 2-3 times per week so a “strongman events” day is a greay option.
I guess i just wasnt sure how to implent that currently. But getting and staying strong and in shape is probably a better option currently ans implenting occasional movements during regular off season training per say seems a more viable cureent option
All great info to take on board and thanks for your time
Maybe think about working on strength in your 2-3 days on the gym and keeping your strongman day but make it a strongman conditioning day. You can still work some strongman movements but keep the weights a little lighter and focus more on speed.
Good options for this are things like:
Sandbag carry
Sandbag to shoulder
Farmers carries
Light Yoke
Loading type events
Sled pulls either with a harness to simulate a truck pull or using a rope and going arm over arm (much lighter sled).