Page 23 - 02ed2018

Simplifying strongman like this has got me thinking, though. It’s useful to be
able to simplify what strongman training is in terms that are relevant to the
person on the receiving end of the information. In this case, that’s you. So I’m
going to assume you are a gym-goer, and I’ll break the events down in
terms of things that you can do in your gym.

Perhaps the best way to separate strongman training out is to break it down
into categories of movement. This type of categorization also helps when
working out how to program and practice each event. Within each category,
I will give you options for training these events in a standard gym
setting. These are not ideal - nothing beats the real deal - but if you want to
train either for strongman or in a strongman manner with limited resources,
these options will give you some ideas.

Strongman Event Type #1: Squatting

Typical strongman variations: Fat bar squats, squats with increasing load,
squats at set weight for reps

Gym training ideas: In training, mix it up between back squats, front squats,
and Zercher squats. They all have their place in terms of transfer over to
strongman. However, transfer of strength aside, you'll only ever perform back
squats in a strongman event. Hit heavy triples and doubles regularly to get
used to shifting heavy loads. In terms of the rep work, twenty-rep squats
would be a useful place to start. Hit these once a week, upping the weight
each week. Squat deep, squat heavy, and squat often.

Strongman Event Type #2: Deadlifting

Typical strongman variations: 15” deadlifts, car deadlift for reps, deadlift for
max weight

Gym training ideas: Strongmen pick stuff up off the floor in a variety of ways.
Your training needs to match that. Use fat grips on a barbell to train grip
strength and get used to picking up something of a larger circumference than
a standard barbell. Deadlifting using a trap bar can be a useful way of training
for events where the deadlift handles are either side of you, as they are on
some car deadlifts. If you don’t have a trap bar, use a pair of heavy dumbbells