The Strongman Guide To PR City!

This will be LONG and even though they say that Strongman is "For Powerlifters with ADD/ADHD", if this article is too long for you to read then maybe you should reconsider how serious you are about making progress in Strongman. Maybe this is just "something to do on weekends" for you or maybe you are a total committed nutjob like me who does this non-stop for decades and spends all of their free time LEARNING how to get better.

So if you are one of those who are serious about actually getting better, read this, watch this, and ask questions!

Understanding the history of The Strongman Athlete is pretty important. In the 1970's and 1980's, there were no Strongmen. The athletes that you saw at the one competition per year were all invited from other sports to just show up and "lift". It didn't take long before you started to see athletes obtain actual implements to train with. This allowed them to improve their technique and get an edge over the competition, till everyone picked up a few implements. But still, through the 1980's and 1990's there were no Pure Strongmen. As The USA developed a Strongman circuit it was still primarily a "Pro" division where there were only a hand full of athletes in the entire country. As the Amateurs were developed just before the year 2000 and began to explode in the early 2000's we saw a huge migration of athletes from other sports that decided to give Strongman a real try. Powerlifters, Football players, Bodybuilders, gym rats, etc... People that had never focused full-time on Strongman.

This was the first downfall of Strongman and the style of training that has continues over decades. This may be why you are not making the progress that you deserve. I'll explain this at the end.

Since then, it has all changed. Training programs have gone from:
1) A powerlifting program with a Strongman Day on Saturday, to...
2) A full-time Strongman program with some strength, athletic, and endurance work added in depending on the athlete's weaknesses

Basically, people got serious about being A STRONGMAN! They learned that they couldn't train like a powerlifter and beat the full-time Strongman Specialists, so they had to learn to plan and program accordingly.

I consider myself lucky as I came from a background of Martial Arts and then into lifting weights to be stronger and faster. I never went the direction of Powerlifting or any other strength sport before Strongman, so I had a very athletic base with the need of developing strength and skill. Ideal, if you ask me, because I could focus on Powerlifting and Strongman Skill work. I didn't need to focus on how to become an athlete...I already was one. I got to be one of the few that could actually train like an un-biased Powerlifter-ish.

One of the biggest mistakes that we see people make when it comes to training for Strongman is that they just go out there and DO SOMETHING. Now, I'm not saying that you should develop Paralysis Via Analysis or anything, but just doing some events without planning or having a vision of where your future will be in a month or three months is a horrible plan to have!

Never, EVER, do a single rep of a single set, of a single exercise that does not have purpose!

With my "comeback" to Strongman I have also brought back a lot of baggage with me. Most of this has snuck up from behind me and bit me in the tail...like multiple bicep injuries, tricep injuries, lat injuries, hamstring injuries, etc... I, simply, was not ready to train! Strong enough, yes. Mentally insane, yes! Ready, no! The good thing that I did bring back with me is my ability to plan for progress.

One month ago I had already set myself up to TRAIN HARD! Keep in mind that you can't just decide that you are going to train hard for the next training block, you have to first be honest with yourself about your weaknesses and everything that could possibly go wrong over the next training block. From here you have to start preparing your body to be in shape to actually TRAIN! For me this was a ton of recovery work, a lot of bicep and tricep work, abs, and spending extra time loosening up every joint and trigger point that I could find. This took much longer than I had hoped (months to be exact) but once I was ready, I WAS READY! My plan was a 4 week plan starting with low weight and high volume. The basic Standards and Outline looked like so: 1) Pick 7 Events that I am most likely to see in competition, that will not beat me up too much, that I need work on, and that I can make progress on. 2) Start with super high volume in Week 1 with roughly 10 sets of 10. You will see how I manipulated this when I get into specific workouts. 3) The second week/wave of training will be cut in half with 5 sets of 5. 4) The third week/wave of training will be roughly 3 sets of 3, slightly heavier and harder than the previous week but nowhere near pushing myself above 95% intensity. 5) The fourth and final week/wave will be a week to go for it. Push with the heaviest weights possible, stay under "3 sets of work", and look for Season's Bests (PRs). Walking into Week 1, The Plan was simple: 1) Very low weight on every event 2) Very short rest periods 3) Establish something to build on Super Yoke: 350 lbs x 2 sets of 50+ feet 460 x 3 sets 570 x 4 sets 350 x 1 set The focus was to spend most of my time learning to increase pick up speed and the speed that I build on after my first 5 steps on each set within the 460 and 570 lb range. If I can do just that, I can make a few good runs at or above 700 lbs safely. Farmers Walk: 165's x 50 ft x 4 sets 165's x 100 ft x 2 sets (I count this as four 50 ft sets) 165's x 50 ft x 2 sets, drop and go I wanted my weaknesses to get worked here (left rear delt/lat/tricep), my cardio to have to work a little, and my upper back to have to support a large volume of work. If my injuries and cardio can hold up, I can hold just about anything up! Atlas Stones: Carry and Load from 8 Meters (25 ft) 185 x 1 190 x 1 230 x 1 245 x 1 265 x 1

The carry and load counts as 2 reps as the carry is doggone hard on the body! I consider it to be much more than 2x as taxing as a simple load from the platform. This was a lot of work on my injured biceps and lats and with short rest periods it was actually a little cardio as well.

Axle Clean and Strict Press (AC/DC Method). All done in one song, rest/pause, as far as I can go
220 lbs x 12 reps

This was my third week doing these and my heaviest so far. The idea is to start at a weight where you can normally get 10 reps or so and rest/pause doggone nearly 20 reps over 3-5 minutes during a song. The next week I'll add 10kg/22lbs and repeat, and repeat again. This is a shoulder and tricep killer!

Deadlifts:

I can let things ride here on Deadlifts and that is exactly what I did. I have been training through 2016 with anywhere from a 308 lb Training Max (308 lbs actually was a struggle) to 660+. I had done the math and a 675 deadlift was possible, so that is exactly what I did.

675 x 1

Moving on to Week 2 means the intensity "changes". I'd say that the intensity goes up but as the weight goes up the volume goes down. For me, I prefer heavier weight over more reps, sets, and shorter rest periods. The plan for the day was to cut the volume nearly in half, set my path for a 3 week build up, and continue to establish standards.

Sled Drag
4 sets facing away from the sled
1 set facing the sled (quad killer)

This was hard work as it was the first time I'd done this in many MANY years. Warmed me up since it was only mid 140's outside and fried my legs right off of the bat! Great cardio and a great way to start any Strongman session. Farmers Walk 165's x 2 sets of 50+ feet 255's x 3 sets of 50+ feet This was actually a volume PR. Since tearing each tricep and lat doing farmers more than 1 year ago with 325 lbs per hand, I have used more than 255 lbs in training BUT NOT FOR multiple sets and not this smoothly. Before every set I did some type of trigger point work on those lat insertions with a lacrosse ball and a tube sock JUST IN CASE! Super Yoke: 350 x 1 set 460 x 1 set 570 x 1 set 660 x 1 set, best in a long time 460 x 1 set The plan was to remain simple here and to the point. GOAL BASED PROGRAMMING and the goal was to make a solid run with 660 lbs. Nothing more, nothing less, just smooth and to the point. If you don't have goals when you enter each Strongman Event you are short changing yourself! Make realistic Goals for your training, achieve and move on! Tire Flip: It is important to keep in mind a few things like: 1) My biceps are weak and injured, they have visible holes in them 2) I have not flipped any tire in probably 4-6 years 3) My tire is a hard freaking tire to flip 4) It is over 140 F outside which makes me sweaty and the tire slick 5) Most important, there have been snakes hiding in my tire and I'm terrified of them! I missed my first attempt, got my 2nd attempt while looking for snakes. Atlas Stones: 230 x 1 from 25 ft 285 x 1 from 25 ft (PR, especially in this heat). 310 x 1 at the platform, no carrying Simple, to the point. I needed the 285 stone. Goal set, achieved, moved on. Viking Press: 100 kg / 220 lbs x 17 reps in 1 song, strict

This was all about setting a standard and making my shoulders and triceps respond to the training. If I can make my strict press strong then I can make that carry over to my push press and jerk on all implements! It is, however, difficult to train only the push press and jerk and make progress on whatever your weak body parts are because they are both such technical lifts. THIS WAS DOGGONE HARD!

Deadlift:
605 x 1

The plan was not to push this but to pull back. Last week was a 1RM so I should expect to pull a solid 90% for a single today BUT it needs to be technically perfect and solid AT THE END OF A TRAINING SESSION! That is key! Don't pull a deadlift that looks like a McDowell's Arch at the end of your Strongman Training Session...make it perfect!

Week 3 means that I start dialing in some ideas about what I will do on Week 4. I will work hard, to the point, nothing extra, but not completely "all out".

Sled Drag
2 sets forward with heavier weight than previous
1 set backward with heavier weight than previous

The idea is still to warm up and to make doggone sure that my cardio and work capacity has improved. The biggest issue on this day was that it was 149F outside, 89% humidity, and no wind. I was dying but I can feel that I've hit the sweet spot in how fast I can improve on an event and when I start slipping backwards before things need to start changing.

Farmers Walk
165's x 2 sets of 75 feet
255's x 2 sets of 75 feet

Making progress here without doing anything crazy. NOT DOING ANYTHING CRAZY is the main point about training Strongman Events. Everyone wants to push like crazy and turn up the intensity to see how far that they can go with the events but that is one of the worst things that you can do. I'm still focusing on BUILDING! Building both muscle and my weaknesses (injuries) to the point where I can push big weights here.

Super Yoke
350 x 75 ft x 2 sets
SS Yoke Bar Swinging Yoke
1 long set with a couple of turns

The idea here was actually to deload. I hate deloading so it is a "Deload With Purpose". The idea was to make a fast sprint with anything on my back and that is just what I did. Feel yourself kicking, feel the stride, feel the upper back tightness, feel your hamstrings kicking you forward. If you are doing technical work and you aren't focused on everything that could go wrong and making it RIGHT...then you are doing technical work WRONG! The SS Yoke YOKE was crazy hard and something that I will put in my program as a scheduled deload. The weight is hard on the swing but using the SS Yoke Bar takes all of the pressure off of my shoulders, biceps, elbows, etc... Great way to train Super Yoke without getting beat up for a week or three! Tire Flip 2 sets of 1 with the first set being "one motion".

Improvement is seen here with the first flip being faster and in "one motion". The second flip was a PR simply because it was a 2nd flip in a training session, but there is much to improve. I need to look at adding in a second rep to a set (or both) and getting a higher Triple Extension on the hip pop part of the flip. Success with much to work towards.

Atlas Stones:
230 x 1 from 25 ft
310 x several misses on the pick up
Finally picked it up once but it slipped off of me within a couple of steps

The heat killed this and I still need to be stronger in the upper body, chest, biceps, shoulders, lats, rear delts, balls and attitude. If you ever reach a day when Your Goal Based Programming lists a certain stone and you miss it, you have a choice:
1) Stop and move on. This is a great choice if you are risking injury, which I was with this heat and sweat.
2) Pick a light weight, carry it from a distance, load it to a tall platform. Do something that makes you BETTER!

Viking Press:
110 / 242 x 13 reps, strict

Continuing to push the strict reps in a rest/pause style. I heard a song come on the radio in the gym and I started my set and I kept going till the song was over. I can say that for sure I am getting stronger at these and they build a lot of upper body muscle but they are also very taxing on the shoulders and triceps for 3-5 days afterwards. Shoulders need higher reps (8+) to grow and improve and this is something very often ignored by The Lazy Strongman. A trick that I picked up from some of the great Viking Press pressers in Europe is to train the strict press and always strive to do sets of 15-20 or more! For me, not being a great presser anyway, this means I need to use the rest/pause style and focus on recovery more.

Deadlift:

275 / 608 x 3

This was a recent PR again and was a scheduled 90%. A PERFECT SINGLE was acceptable and so was 2 or 3 reps. Nothing more because I need to think about the long game here! As a 7th Event, no chances need to be taken. A lot could go wrong here, and for what? Hamstring pull? Bicep, lat, tricep, pec tear? Why? Always call it short and wear extra support gear when you find yourself in a situation like this.

And FatGripz EZ Curl Bar Air Guitar!

ATTENTION: If you have gotten this far then you deserve to read all about this last section as it is the section that REALLY matters. If you stopped reading after the first few paragraphs, good luck losing again at your next contest! Week 4 is the week that everyone wants to do every single week and it is by far the most impressive to watch and the most fun to do! This week is the Hail Mary Pass, the Buzzer Beater Three Point Shot, it is the final Overtime Goal Scored! Everyone wants to be THE VICTORY LEADER so that is what they practice. To make it as clear as possible, Week 4 should not, could not be done safely without Weeks 1, 2 and 3. The hard work was done in pre-hab and conditioning over the last 6 months THEN I went on a path towards PR City. Lay the foundation, start building, cut the ribbon ONLY when it is time. Going into Week 4 I had been a little sick and rundown (to say the least) so in my mind I simplified things as much as possible.

Goal Based Programming led me towards:
1) 7 Events with as much rest (and fluids) as needed. This ended up being 3.5 hours and 2 gallons of electrolyte filled fluids.
2) Sled Drag: 4 Steady State Distance PRs
3) Farmers Walk: 305 lbs each, more than I've held in 4-6 years without injury
4) Super Yoke: Technical warm up and done, needs to be perfect though
5) Tire Flip: 2 sets of 2, one motion if possible but not needed
6) Atlas Stones: load the 310 stone at all costs
7) Viking Press: add weight and decrease reps by 2
8) Deadlift: 95% for 1+ reps

These were written on my gym board before I even put my knee sleeves on for the day and I ran through them one by one like a checklist. Nothing extra allowed.

Sled Drag:
4 long sets, distance PRs and feeling very smooth and in better condition

Farmers Walk:
165's x 65 ft x 2 sets
255's x 65 ft, belt fell off during this run, shoulder popped but no pain
305's x 65 ft, PR over the last 4-6 years and SOLID

Super Yoke:
350 x 65 ft
440 x 65 ft

I added weight to the yoke simply because it was easier to "Yoke" some plates back to the gym doors than to carry them by hand.

Tire Flip:
2 sets of 2, all "one motion"

This was huge, smooth, and no pain in my biceps.

Atlas Stones:
230 x 1 from 25 ft
285 x 1 from 25 ft, starting to slide down me
310 x 1 from 12 ft, PR

I fought this and I fought it without pain. This is absolutely pushing the limits of what I can do in this heat SAFELY and I need to bring the weight back down to a safer level. Viking Press: 120 / 264 x 10 reps in 1 song, strict, PR These were hard but that is a great number for me. It is also a great number for me to beat NEXT TIME I get back to this weight. How hard would it be to beat 10? Not that hard! All you have to do to break this PR is not pass out and come back after 30 seconds and get one more rep! Deadlift: 7th event on a hot and humid day after a lot of other Personal Records? Here you only need a Grand Slam Home Run in the bottom of the 9th Inning...or you need to be throwing three perfect pitches. 642 x 3, Recent PR with much MUCH more in the tank.

I set myself up well for this over the last month(s) of training by pushing when it was time to cautiously push and pulling back when it is time to pull back. This set proves to me that when I need a big pull and when I need to push these on the platform, I CAN! If you've watched the video several times you will also notice that my technique was still pretty perfect which is impressive for what this set was (last set of a big day and a PR weight). This comes from perfect practice, not weekly testing.

So, how do we wrap this up in a way that helps you to help yourself in your own programming?

1) Plan everything and stick to it.
2) Be prepared TO TRAIN even if this step takes months.
3) The days that look the best on paper (and on video) are not the ones that make you the best Strongman.
4) Don't do a single rep of a single set of a single exercise unless it has PURPOSE.