Programming Strongman Made Simple

Strongman training is very dependent on the type of equipment you have access to or are willing to make or buy. So it may seem like a daunting task trying to add strongman into your current program.

Yes it can seem tricky trying to figure out when to do event training and when to do conventional strength training. Just like training a powerlifter there are a million and 1 ways to train for a strongman competition and every single one of those million will work if the athlete has the mindset to do so and proper coaching is administered.

However here at Untamed Strength Systems we like to take a segmented view on event training and break them down into categories and on the large scheme of things strongman has 4 major categories.

Event categories

Loading: Atlas stones, Natural stones, kegs, sandbags, and any odd object lifted on to a platform or platforms of various heights.

Carry: Sandbag, kegs, stones, yoke, farmers walk moved across a course.

Pull: Movements that involve a pulling motion such as truck pull, drag, deadlift, arm over arm pull

Press: Any object pressed over head.

Now that the we have broken down events into categories let's talk about event parameters of training.

Parameters

Strongman is a very difficult sport to program because of the large amounts of ways in which one single event can be programmed. From max distance, max reps, set distance, set reps, max weight, fastest time and the list just keeps going and going.

There is a few ways in which we can tackle this problem. If the athlete is not training for a specific competition then I would suggest waving the parameters in 4 week cycle. For example we will use the log press:

week 1

70% for 4x6 1 clean per set

week 2

75% for 3 sets of 90 seconds. Clean each rep

Week 3

80% 2x4 85% 2x3 90% 2x2

Week 4

80% for 3 sets of 60 seconds 1 clean per set

Simply pick your events and pick different parameters per event and wave them through a 4 week cycle and then add 5% for the next 4 weeks. This is a very easy way to progress in any of the strongman events you have available to yourself.

Structure

Now that we know how to break down the events how can we structure a training week? We need to combine both event training as well as basic strength or powerlifting movements. A lot of programs today will call for 1 day dedicated to events but we do not agree with this for a couple of reasons.

Strongman like any sport needs to be practised. The movements involved in strongman can be complicated and need repetition in order to master them. So here is a sample of what An Untamed Strength week would look like. (minus accessories)

Monday

Pull event (not deadlift),Carry event

Tuesday

Squat, Bench

Wednesday

Recovery

Thursday

Deadlift, Overhead press (military or axel press) *strict

Friday

Rest

Saturday

Press event, Load Event

Sunday

Recovery

All that's needed is to add the parameters and your well on your way to building a solid training program. Now that you have gotten some idea as to how to program strongman what about the equipment?

Equipment

Strongman equipment can be pretty intimidating when first getting started and it can also be seriously expensive unless you are resourceful.

Here are a few ideas to get started!

Thick dumbbel for one arm press:

Materials:

1.5" abs (3' length)

1.5" abs coupling x2

2" pony clamp x2

abs cement

Tools:

Measuring tape

sawsall

Marker

Putting it together:

simply measure 8" off the 3' abs pipe and then cut the remainder inhalf

Glute the coupling on to the long ends and then onto the 8" piece

Drag Sled

Materials:

Tire

eyebolt/washer/nut

plywood

Tools:

Drill

pliers

Putting it together:

drill a hole in the tire and push the eyebolt through then put the washer and the nut onto the tire.

The ply wood is to be used under the tire because the rubber ads a lot of friction to the pull and causes an uneven feeling though out the movement.

Natural Stones:

This is the easiest and cheapest piece of equipment to find. Simply go to a creek and have at it. its ok to get dirty here. Find the right stones you need and simply bring them home.

* do not steal them from someone's home or private property

Other strongman equipment and plans can be purchased from Us on www.untamedstrength.com

final words

Remember that strongman is complicated but also remember it is fun. Follow the steps to building a program and you will be well on your way to making a name for yourself on the strongman circuit! Find the movements you can do through the equipment available, make them/buy them. Apply the parameters and structure! Stop making excuses and get out there and get STRONG!

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