Newbie question. I’m committing to my first comp April of next year. I can get into a gym locally with all of the specialty equipment you could dream of about once (maybe twice) a month.
What would be the best way to program the actual strongman work? Pick a couple movements a month and work around them, or go balls to the wall one day a month and get some work in on all of them?
What events are you going to be doing in the show?
It’s looking like max deadlift, log press for reps, car pull, stones, and farmers hold for time.
Okay;
Max deadlift is a gym lift
Log - technique is important BUT so long as you can log clean and press I’d focus on getting a big press AND getting fit.
Car pull there are things you can do that will replicate this.
Stones - this is where I think you need to focus your strong man efforts on
Farmers hold for time - 100% replicate the gym.
I would focus your efforts on:
Log - a few sets of rep for time.
Stones (most of your efforts)
Car / sled pull 3-5 passes.
What is your training like in general? 2 of those events are very conditioning dependent. The log and car pull. Add in something to help with that. Id recommend something like 20-25 thrusters with 60-80 kg to help with the log (depending on comp weight). And high rep squats for the car pull. I did a comp back in August and almost got an event on Conan’s wheel (a few m shy) and I’m confident my love of 20 rep squats is why.
This is great, thank you. I’ve been following a pretty generic “power building” program, and general work capacity and pressing are definitely my weakest points. The car pull, log and stones are what I felt need the most prep for both conditioning and technique.
I don’t have a sled at the home gym yet, would it be overkill hitting stones, log, and some kind of loaded carry/sled pull each time I can?
In isolation I cant say. It depends on the rest of your programme. But I’d not consider it too much.
In fact I could do a fairly long (2h) work out, cover all of that and more, and still be “okay”. I might need a day off the next day. But it’s not going to kill you.
I would add that you will be doing all 5 events in 1 day soon. So you need to know how that feels. It’s fine practicing events fresh. But try the stones tired. Or do some hard cardio then do your work out.
What’s a typical week like?
Add in high rep squats. Honest they are my 1 go to for anything. They do not have to be full on breathing squats. But just enough so that after 12-15 you wish you hadn’t started. Tag that onto the end of leg day.
As for pressing make it a priority. Strong man means over head strength.
I like @carlbm recommendations. I would add that front squats, especially SSB front squats, can make you great at loading events. Also, heavy zercher squats from the floor.
As for log, try overhead pressing with a multi grip bar, it won’t teach you cleans but can certainly help with the press.
And I don’t think it’s overkill at all to train all 5 events once a month. It would be overkill to hit all 5 events once a month at comp weight though. Make it heavy enough to stimulate so it forces you to use good technique, but not to heavy it obliterates.