Hey guys,
Need some assistance putting together a strongman routine, but only have access to a regular gym, without sleds etc.
So far, I found that I could carry out the following exercises with regular equipment:
Farmer Walks with BB’s
Overhead BB or DB walks
BB on back walkds
Deadlift walks
Any other recommendations or suggested movements would be much appreciated. I am planning a 30-45mins routine.
GJ
I don’t have access to equipment either and i really need help on the yoke. I’ve done two comps and this is my weak point. Any lifts to practice in a standard gym to help with this event?
[quote]Gymjunkie wrote:
Hey guys,
Need some assistance putting together a strongman routine, but only have access to a regular gym, without sleds etc.
So far, I found that I could carry out the following exercises with regular equipment:
Farmer Walks with BB’s
Overhead BB or DB walks
BB on back walkds
Deadlift walks
Any other recommendations or suggested movements would be much appreciated. I am planning a 30-45mins routine.
GJ[/quote]
Do you have a contest with specific events you are training for? If so, my recommendations would vary depending on the events.
If you’re not competing and just want to get strong, I would just focus on the basic big movements and throw in a few things like zerchers and grip work.
[quote]killer55 wrote:
I don’t have access to equipment either and i really need help on the yoke. I’ve done two comps and this is my weak point. Any lifts to practice in a standard gym to help with this event?[/quote]
Not really. I suppose you could do heavy squat lockouts or even walk around with a barbell on your back, but there’s limited, if any, carryover with those movements.
A chain yoke is fairly inexpensive and easy to make, though. It’s not exactly like using an actual yoke, but it’s a huge upgrade from your current options.
Na, not training for a comp…I want to utilise strong training to drop some fat. I lift in the AM and want to carry in the PM:) So, just need to put together a simple strongman routine for the afternoon lasting around 30-4 mins. I will begin with the movements I listed above.
Thanks,
GJ
elitefts.com has all the equipment u need
“Na, not training for a comp…I want to utilise strong training to drop some fat”
Gotta say it…
This is stupid. Train fat loss routines to drop some fat, train strongman to build strength at events. Yes, some events lend themselves to metabolic conditioning, but this whole trend to add strongman lifts for no reason is retarded. Take the yoke walk for example: huge spinal load, highly CNS taxing, low metabolic demand. Why do it for fat loss? That’s stupid.
Serious question: Can anyone tell me where this trend came from? Was it some article written by someone that once flipped a tire? Or is this more a “oh if i do that then i can look like mariusz” kinda thing?
[quote]threewhitelights wrote:
“Na, not training for a comp…I want to utilise strong training to drop some fat”
Gotta say it…
This is stupid. Train fat loss routines to drop some fat, train strongman to build strength at events. Yes, some events lend themselves to metabolic conditioning, but this whole trend to add strongman lifts for no reason is retarded. Take the yoke walk for example: huge spinal load, highly CNS taxing, low metabolic demand. Why do it for fat loss? That’s stupid.
Serious question: Can anyone tell me where this trend came from? Was it some article written by someone that once flipped a tire? Or is this more a “oh if i do that then i can look like mariusz” kinda thing?[/quote]
LOL…During a coarse I took recently, the guy who was speaking (think his name was Charles Poliquin) advised me on twice a day training.
He specified that lifting in the AM and carrying them (i.e. strongman) in the PM has given his athletes the best results in terms of muscle gain AND fat loss…so I thought I would take his advice when I begin my next phase of training.
So that’s where this outrageous theory came from…
GJ
[quote]Gymjunkie wrote:
[quote]threewhitelights wrote:
“Na, not training for a comp…I want to utilise strong training to drop some fat”
Gotta say it…
This is stupid. Train fat loss routines to drop some fat, train strongman to build strength at events. Yes, some events lend themselves to metabolic conditioning, but this whole trend to add strongman lifts for no reason is retarded. Take the yoke walk for example: huge spinal load, highly CNS taxing, low metabolic demand. Why do it for fat loss? That’s stupid.
Serious question: Can anyone tell me where this trend came from? Was it some article written by someone that once flipped a tire? Or is this more a “oh if i do that then i can look like mariusz” kinda thing?[/quote]
LOL…During a coarse I took recently, the guy who was speaking (think his name was Charles Poliquin) advised me on twice a day training.
He specified that lifting in the AM and carrying them (i.e. strongman) in the PM has given his athletes the best results in terms of muscle gain AND fat loss…so I thought I would take his advice when I begin my next phase of training.
So that’s where this outrageous theory came from…
GJ
[/quote]
I don’t think this is stupid at all. However, if you don’t have access to strongman implements and are attempting to simulate strongman training with gym implements, it is tough to get the same effect in my experience. I am currently training for my first strongman competition and training with the implements is much different than traditional gym training. That being said, I think you could certainly employ Poliquin’s twice a day training, you could just use heavy movements in the morning and more conditioning movements in the afternoon. Or you could just use a more traditional fat loss template. Remember also when losing fat, you are eating below maintenance and expending tons of energy may be tough and you might sacrifice muscle. Thats just my opinion though.
[quote]threewhitelights wrote:
“Na, not training for a comp…I want to utilise strong training to drop some fat”
Gotta say it…
This is stupid. Train fat loss routines to drop some fat, train strongman to build strength at events. Yes, some events lend themselves to metabolic conditioning, but this whole trend to add strongman lifts for no reason is retarded. Take the yoke walk for example: huge spinal load, highly CNS taxing, low metabolic demand. Why do it for fat loss? That’s stupid.
Serious question: Can anyone tell me where this trend came from? Was it some article written by someone that once flipped a tire? Or is this more a “oh if i do that then i can look like mariusz” kinda thing?[/quote]
I have a feeling people arent doing yoke walks and the like to add to their conditioning. Tire flips, truck pulls/pushes, etc are great options compared to running on a treadmill tho…
There are lots of things to get you strong if you don’t have equipment. Just be creative. If you are too dumb then check this guy out:
Thanks for the feedback guys. Yes, I am aware than when carrying out 2 a days for body comp purposes etc, any type of conditioning could be carried out in the PM segment, but from Charles advice, I thought I would simply look into it, and hence my post on not having equipment.
GJ
[quote]coolnatedawg wrote:
[quote]threewhitelights wrote:
“Na, not training for a comp…I want to utilise strong training to drop some fat”
Gotta say it…
This is stupid. Train fat loss routines to drop some fat, train strongman to build strength at events. Yes, some events lend themselves to metabolic conditioning, but this whole trend to add strongman lifts for no reason is retarded. Take the yoke walk for example: huge spinal load, highly CNS taxing, low metabolic demand. Why do it for fat loss? That’s stupid.
Serious question: Can anyone tell me where this trend came from? Was it some article written by someone that once flipped a tire? Or is this more a “oh if i do that then i can look like mariusz” kinda thing?[/quote]
I have a feeling people arent doing yoke walks and the like to add to their conditioning. Tire flips, truck pulls/pushes, etc are great options compared to running on a treadmill tho…[/quote]
These are the lifts the guy asked about:
Farmer Walks with BB’s
Overhead BB or DB walks
BB on back walkds
Deadlift walks
First off, walking events have a low metabolic demand to begin with, with the exception of some carries (keg carry, conans wheel maybe, sandbag carries)
Second off, you’re going to bastardize something like a yoke walk into a “BB on back waldks” and make it even more stupid.
You say people aren’t dumb enough to do it, I say this guy is asking how to do it.
[quote]Gymjunkie wrote:
[quote]threewhitelights wrote:
“Na, not training for a comp…I want to utilise strong training to drop some fat”
Gotta say it…
This is stupid. Train fat loss routines to drop some fat, train strongman to build strength at events. Yes, some events lend themselves to metabolic conditioning, but this whole trend to add strongman lifts for no reason is retarded. Take the yoke walk for example: huge spinal load, highly CNS taxing, low metabolic demand. Why do it for fat loss? That’s stupid.
Serious question: Can anyone tell me where this trend came from? Was it some article written by someone that once flipped a tire? Or is this more a “oh if i do that then i can look like mariusz” kinda thing?[/quote]
LOL…During a coarse I took recently, the guy who was speaking (think his name was Charles Poliquin) advised me on twice a day training.
He specified that lifting in the AM and carrying them (i.e. strongman) in the PM has given his athletes the best results in terms of muscle gain AND fat loss…so I thought I would take his advice when I begin my next phase of training.
So that’s where this outrageous theory came from…
GJ
[/quote]
I don’t care who’s name you want to throw out, the idea of turning gym lifts into strongman lifts for no reason other than to do strongman lifts is fucking stupid. The idea behind it is that certain strongman lifts carry a huge metabolic demand, and this is where the programing comes from. Find gym lifts that create the same thing, not bastardized strongman lifts that sorta/kinda have the effect. It’s like taking a modification of a modification. I promise you CP didn’t start implementing strongman lifts just because they were “strongman lifts”, he did so because they served a specific purpose. Now you’re asking about “deadlift walks” as part of a fat loss program. That my friend, is retarded, and Charles will tell you that if you ask him.
Certain strongman lifts have a high metabolic demand and a low nervous system load, this is why they are effective tools in fat loss programs. The “deadlift walk” isn’t one of them. It’s a great way to get yourself hurt though.
Second of all, while we’re dropping names, ask Charles who wrote his strongman book for him. That’s who taught me most of what I know about this sport.
This belongs in the conditioning section.
Real advice, despite me thinking the concept is fucked:
Get yourself a sled, keg, and a tire. You should be able to build/obtain all 3 of those dirt cheap or free, and they all work great for cardio, have no eccentric, and are a total body exercises. Tires and kegs are free, you should be able to make a sled. After that, if you get really ambitious, make a few sandbags and do shit with them, clean and press for time, carries and loads, whatever.
3WL - If the exercises listed are stupid for strongman, that’s all you had to say…I did not invent them, I just found them listed elsewhere and wanted some help the ascertain whether they are worthwhile for strongman training or not. All you had to say, was no, you would recommend…etc. He did not specify which movements, but I am sure sled work(pulling and pushing) would be involved.
I have never done this before, but from the results Charles has produced with thousands of clients, I tend to at least give his advice a try…even if YOU (god of strongman apperantly) thinks it is stupid for fat loss, HE has taken clients down to very low bf%'s whilst gaining mass using strongman training in conjunction with weight training.
If he advised you that from his experience, this was best for building lean mass and losing fat for someone will to do the work, what would you do? Tell him, his concept is fucked?
Traditional conditioned work seems to be the obviously choice…but I am still willing give this a try for something different.
Again, I keep forgetting why posting on the forums are such a waste…too many ppl on here just wanting to start shit, rather than help or and discuss.
GJ
[quote]threewhitelights wrote:
[quote]coolnatedawg wrote:
[quote]threewhitelights wrote:
“Na, not training for a comp…I want to utilise strong training to drop some fat”
Gotta say it…
This is stupid. Train fat loss routines to drop some fat, train strongman to build strength at events. Yes, some events lend themselves to metabolic conditioning, but this whole trend to add strongman lifts for no reason is retarded. Take the yoke walk for example: huge spinal load, highly CNS taxing, low metabolic demand. Why do it for fat loss? That’s stupid.
Serious question: Can anyone tell me where this trend came from? Was it some article written by someone that once flipped a tire? Or is this more a “oh if i do that then i can look like mariusz” kinda thing?[/quote]
I have a feeling people arent doing yoke walks and the like to add to their conditioning. Tire flips, truck pulls/pushes, etc are great options compared to running on a treadmill tho…[/quote]
These are the lifts the guy asked about:
Farmer Walks with BB’s
Overhead BB or DB walks
BB on back walkds
Deadlift walks
First off, walking events have a low metabolic demand to begin with, with the exception of some carries (keg carry, conans wheel maybe, sandbag carries)
Second off, you’re going to bastardize something like a yoke walk into a “BB on back waldks” and make it even more stupid.
You say people aren’t dumb enough to do it, I say this guy is asking how to do it.[/quote]
I wasn’t responding to his post, only to your question regarding using SM for fat loss. But then again, I am not sure why I even responded when those aren’t SM specific implements I referenced.
[quote]Gymjunkie wrote:
I have never done this before, but from the results Charles has produced with thousands of clients, I tend to at least give his advice a try…even if YOU (god of strongman apperantly) thinks it is stupid for fat loss, HE has taken clients down to very low bf%'s whilst gaining mass using strongman training in conjunction with weight training.
[/quote]
I have no problem with his advice, but you clearly do not understand it. Charles understands what he is doing and why, you are taking something he said and clearly missing the point. My problem isn’t with his advice, but with your interpretation of it.
[quote]
If he advised you that from his experience, this was best for building lean mass and losing fat for someone will to do the work, what would you do? Tell him, his concept is fucked? [/quote]
I would ask him WHY, attempt to understand it as best as I can, and THEN implement it. His concept is fine, but YOUR concept of “strongman for strongman-sake” is fucked. The idea that metabolically demanding lifts will produce fat loss is not new. Many strongman lifts are metabolically demanding.
It seems to me like you’re trying to find lifts that fit in the “strongman” category, when you should be finding lifts that fall into the “metabolically demanding/low stress” category.
Out of curiosity, which of the strongman lifts would you say are metabolically demanding and low stress? I’m thinking about adding in more conditioning work this coming summer and could use a few good options. I’m thinking about having a sled built/finding a tire to drag(unsure of how much it should weigh). Maybe a tire to flip, and occasionally I take my car out and push it around as fast as I can, though I generally need a partner for that. At least, it’s a lot safer with a partner to hit the brake for me to slow the car down. Any other/better options?
Sled drags. Car tire throws. Sandbag carries. Car Pushing.
Maybe a stupid question, but where would one get a sandbag? Also, what kind of a tire? I imagine a normal, maybe 100lb tire would do the trick?