Reactive Training Systems for Strongman
By
Mike Tuchscherer
Reactive Training Systems (RTS) began as a training system for powerlifters.
It has since evolved into a system of principles that can govern any sort of
physical training from weightlifting to general fitness and from bodybuilding to
mixed martial arts. One of the most interesting applications so far has been
applying RTS to Strongman.
I like training Strongman athletes for several reasons. The biggest reason is
that Strongman requires a very interesting and ever changing skill set to be
successful. Success in one show may depend heavily on absolute strength in an
athlete’s back where success at the next show may depend heavily on speed during
walking events. Add on the comparatively complex energy system demands and you
can have some pretty interesting training problems! But solving those problems
is part of the fun of programming.
So without further adieu, here is a primer on using RTS to train for
Strongman. Keep in mind that a complete discussion of the topic would well
exceed the length of an article, so this will just get you thinking about the
various training topics and how to address them.
The stopwatch is your friend
One central player in RTS is the rate of perceived exertion (RPE). Crossing
the original concept of the RPE into the world of Strongman presents some unique
challenges. The RPE is centrally based on the question, “How many reps do you
have left?” While some events such as the log press and the 18-inch deadlift can
function quite well with rates of perceived exertion, there are many times in
Strongman where this is difficult, if not impossible, to answer. Walking
movements in particular pose problems. How do you know how many reps you had
left when you weren’t really doing reps to begin with?
In these situations, I recommend using a stopwatch. With practice, this
method can even be better than subjective rates of perceived exertion
altogether. Just track your times and compare them. If you wanted to be even
more serious, you could do some math to find out your average speed. If you
divide the distance traveled (in feet) by the number of seconds it took you to
get there, you’ll get your average speed in feet per second. This can now be
compared to other distances. It shouldn’t take much observation to figure out
your typical speeds with various weights. Then when you see that you’re become
faster with the same weight, you know you’ve gotten better. If you’re slower
than usual on a given day, you can back down the weight to get your foot speed
to the desired levels.
The challenge is to use your speed as a governor in selecting your training
weights. This is difficult to do, and to be honest, I don’t have the answer
(yet). However, I do know that the starting point is as simple as observation.
Plan your training well
Take the time to learn about planning your training. Planning your training
is a huge topic and doing it well on an individualized level can take a lot of
work. But it can certainly pay off. Lots of Strongman competitors would be
better prepared if they understood how to sequence training.
The first thing you should do is look at the contest you plan on entering.
What events will be there? Then determine what each event will require. Here’s
an example. Let’s say your next show has a log press for reps event, and the log
weighs 220 lbs. If your 1RM is 190 lbs, you obviously have to develop greater
absolute strength. But what if your 1RM is 240 lbs? You would benefit most from
developing absolute strength because you’ll be using approximately 90 percent of
your 1RM at the contest. There is very little you can do to increase the number
of reps you can do at 90 percent of your 1RM. On the other hand, if you increase
your 1RM to 275 lbs, you can almost certainly do several more reps with the
220-lb log. But what if you’re starting with a 300-lb 1RM? In this case, you
would likely be best served training strength endurance in order to crank out a
few more reps.
After you determine which traits you need to develop, just figure out how to
get there. In general, absolute strength is a function of neural efficiency and
fiber cross-sectional areas (generically this is a muscle’s size). So if your
event will require absolute strength, first develop your cross-sectional area
and then develop your neural efficiency as the contest draws closer. Other
traits such as explosive strength and strength endurance can be a bit more
complicated and not always clear cut. That said, a good general progression for
explosive strength is cross-sectional area >> absolute strength >> explosive
strength. A good general progression for strength endurance is cross-sectional
area >> absolute strength >> strength endurance.
Adapting fatigue percentages
Using fatigue percentages to autoregulate your training volumes is a very
effective means of volume management. But just like the RPE, this can get
difficult when it’s applied to various unconventional movements commonplace in
Strongman. If you aren’t familiar with fatigue percentages, I apologize, but I
must direct you to the
Reactive Training Manual for details. The topic itself is
just too big for a single article.
However, if you’re already familiar with fatigue percentages, this can be a
unique way to use them in the context of Strongman’s walking events. If you use
your speed as an RPE, you can fundamentally follow the same flow as you would
for barbell movements. Drop the implement weight by the required percentage and
continue until you can no longer keep up your speed. The number of runs you do
with the implements is totally dependent on how well you withstand the acute
fatigue. This allows the volume to automatically adjust to your capability for
the day—a very powerful training tool.
Stay creative…
In my experience, Strongman athletes are among the most creative in terms of
being resourceful in their training environment. I’ve seen homemade implements
and a number of other things that really attest to the dedication of these
athletes. Use that same creativity and determination in your overall training
processes. As I said in the introduction, a complete adaptation of RTS to
Strongman would exceed article length, so use the ideas here as a primer and be
creative with how you implement the RTS principles. The principles of good
physical training don’t change with the sport so be encouraged that you can find
a way to use RTS to your advantage in Strongman!
Mike Tuchscherer is the founder of Reactive Training Systems, a sports
training company dedicated to high quality, individualized athletic training (www.ReactiveTrainingSystems.com).
He competes in powerlifting and has earned numerous American and national
records. In July 2009, Mike was the first American male powerlifter in history
to win a gold medal at the World Games. His best lifts are a 903-lb squat, a
644-lb bench press, an 826-lb deadlift, and a 2342-lb total, all in the 275-lb
weight class in the USAPL.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
