T Nation

15 Year Old Strongman: BIG D


#1


Hey guys,

Just thought I'd throw this out there. Darian "BIG D" (age 15, 185 lbs.) is preparing for a Strongman Competition in July here in Ft. Myers, Fl.

We are just (7) weeks away from the 3rd Annual Southwest Florida Strongman contest! This is the best venue location we have had in in three years! All the fun is taking place at Alli-Gators Sports bar and Grille, July 18th, 2009 with a Noon start time.

Head Judge will be none other than ASC Pro: Heath Allison.
Emcee none other than top ranked LWY AM: Dave Beers

There will be lo loud music!
There will be plenty of cold adult and non-adult beverages
Huge patio for spectators to watch the festivities and stay cool in the process
Large tents will be provided the competitors
There will be screaming fans cheering everyone
Numerous freebees given to the competitors
Numerous raffles to local businesses at the contest for spectators
Free $50.00 gift certificates given to the winner of eachh division
GET YOUR ENTRIES IN!!! Don't know where to find them? Here is a link to the N.A.S. website: http://www.nastrongmaninc.com/upcoming/default.asp?PagePosition=4

Hope to see you at the show!!

For those of you in the area please stop by this event and show your support or if you're as crazy as BIG D sign up to compete with him and other local strongman competitors.

I have listed BIG D's 12 Week Strongman Program for anyone wishing to follow it and give it a try. Remember that Evolved Athletics is strongman, powerlifting and olympic weightlifting friendly. So, if you need a place to train and prepare for this or other events please contact Jeremy Barnett for more information at 239-851-3940 or CrossFittb@yahoo.com.

All sets, reps, weights and rest periods are prescribed for Darian "BIG D". Please adjust for your own specific needs.

Week 1:
Fri.: Squats 70%- 5 x 95 lbs., 5 x 135 lbs., 3 x 185, 2 x 195, (8 sets x 5 reps x 295 lbs.) rest 3-5 min.
Lunges Weighted- 2 x 30 yrds walking
Lat Pull Down- 4 x 8
DB Rows- 3 x 10 each side

Sat.: Log Press 70%- 150 lbs. x 60 sec. x 3 sets max reps (rest 4-5 min.)
Bench Press 70%- 5 x 100, 5 x 135, 3 x 155, (5 sets x 12 reps x 185 lbs.) (rest 3-4 min.)
Kettlebell Swings- 3 x 60 sec. x 70 lbs. max reps (rest 3-4 min.)

Sun.: Fat Bar Deadlift 70%- 285 lbs. x 60 sec. x 3 sets max reps (rest 3-5 min.)
Rack Pulls- 5 x 322, 5 x 345, 3 x 370, 3 x 390, 2 x 440
Yoke Carry 50 feet- 70%=385, 75%=410, 80%=440 x 2 sets for best time
GHD Hypers- 3 x 10
GHD Sit-Ups- 3 x 20

Week 2:
Fri.: Front Squats 75%- 5 x 95, 5 x 135, 3 x 185, 2 x 195 (8 sets x 5 reps x 315 lbs.) (rest 3 min.)
Box Step Ups Weighted- 2 x 10 each leg
Pull Ups- 4 x 10
Sled Rope Pulls Hand Over Hand- 5 x 20 feet x 300 lbs. (rest 3-4 min.)

Sat.:Incline Log Press 75%- 160 x 60 sec. x 3 sets max reps (rest 3-5 min.)
Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 3 sets (rest 3 min.)
DB Lateral Shoulder Raises- 4 x 10
DB Rear Delt Raises- 3 x 10

Sun.: Stones Lifts- 180, 200, 220, 240 lbs. x 3 sets each (rest 4-5 min.)
Sumo Deadlift- 5 x 135, 5 x 225, 3 x 275, 3 x 315, (8 sets x 5 reps x 345 lbs.) (rest 3-4 min.)
Truck Push 100 feet x 4 sets best time each round (rest 4-5 min.)
GHD HYpers 3 x 10
GHD Sit Ups 3 x 20

Week 3:
Fri.: Squats 80%- 5 x 185, 5 x 230, 3 x 280, 3 x 300, (5 x 4 x 335) (rest 3-4 min.)
20 foot Rope Climb x 2 sets
Plyo Box Jumps- 3 x 10
Kettlebell Plank Rows (Renegade Rows)- 10 x 30 lb., 10 x 35 lb., 10 x 40 lbs. each arm (rest 2 min.)

Sat.:Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)
Log Clean N Press-170 lb. x 60 sec. max reps x 3 sets (rest 3-5 min.)
DB Front Shoulder Raises- 3 x 10 (rest 2 min.)

Sun.:Yoke Carry 50 feet- 75%=410, 80%=440, 85%=470 x 2 sets for best time
Truck Pull with Chest Harness 100 feet best time x 4 sets (rest 4-5 min.)
Tire Flips 4 x 30 yrds. best time (rest 3-4 min.)
GHD Hypers 4 x 10
MB Trunk Rotations 3 x 20 each side

Week 4:
Fri.: Front Squat with Chains 85%- 5 x 95, 5 x 135, 3 x 185, 3 x 225, (5 x 4 x 355 lbs.) (rest 3-4 min.)
Pull Ups 4 x 10 Super set with---
Box Step Ups 4 x 10 each leg (rest2-3 min.)
Heavy DB Rows 4 x 8 each side (rest 3 min.)

Sat.: Bench Press 85%- 5 x 135, 5 x 185, 3 x 200, (5 x 4 x 225) (rest 2-3 min.)
Log Press 85%- 180 x 60 sec. max reps x 3 sets (rest 3-5 min.)
KB Swings Single Arm Alternating- 3 x 10 each arm x 50 lb. (rest 3 min)
KB Cleans- 4 x 10 each arm

Sun.: Sumo Deadlift 85%- 5 x 135, 3 x 185, 3 x 225, 3 x 275, 2 x 315, 2 x 350, (5 x 4 x 390) (rest 3-5 min.)
Famers Carry- 180 x 30 yrds, 220 x 30 yrds, 260 x 30 yrds, 300 x 30 yrds (rest 3-5 min.)
Rack Pulls from Knee Height- 380 x 6 sets of 4 reps
Knees to Elbows 3 x 20
GHD Hypers 2 x 10

Week 5:
Fri.: Box Squats 90%- 5 x 135, 5 x 185, 3 x 225, 2 x 290, 1 x 315, 1 x 345, (3 x 3 x 375) (rest 3-5 min)
KB Overhead Lunges- 2 x 30 yrds (rest 2 min.)
Lat Pull Down- 5 x 6 Heavy (rest 3-4 min.)
DB Rows 5 x 6 Heavy (rest 3-4 min.)

Sat.: Incline Log Press 90%- 200 x 60 sec. max reps x 3 sets (rest 3-5 min.)
Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)
Lateral DB Shoulder Raises- 5 x 10 (rest 2-3 min)

Sun.: Stones- 180, 200, 220, 240 Timed x 3 sets (rest 5 min)
Yoke Carry- 80%=440, 85%=470, 90%=495 x 2 sets (rest 4-5 min)
Truck Push 100 feet x 4 sets Beat Previous Times from Week 2 (rest 4-5 min)
Knees to Elbows 2 x 20
MB Trunk Rotations 2 x 20 each side
GHD Sit Ups 2 x 20

Week 6:
Fri.: OFF-- REST

Sat.: Strongman Event Trial
Fat Bar Deadlift- 405 x 75 sec. max reps (rest 5-10 min.)
Log Press- 215 x 75 sec. max reps (rest 5-10 min.)
Stones- 180, 200, 220, 240, 260, 280 Best Time (rest 10-15 min.)
Chain Holds- 17 lbs chains each hand held at shoulder level for best time 75 sec. max

Sun.: OFF--REST

Take a week off, rest and prepare for competiton next weekend.

Videos:
BIG D 280 lb. Overhead Yoke Carry

BIG D 440 lb. Farmers Carry

BIG D 464 lb. Deadlift & 261 lb. Bench Press

BIG D 500 lb. Yoke Carry 50 Feet


#2

Very promising teen. How come his squat jumped 100 pounds from week 1 to week 3?


#3

Thanks Daraz. I’m glad you caught this. This was copied and pasted from an older version of this routine. The squat numbers have changed since his last competition.

Week 1- 70% of 1rm = 295 Back Squat (Coming back from the D & D Push/Pull Meet) Just a light recovery week.
Week 2- 75% of 1rm = 315 Front Squat
Week 3- 80% of 1rm = 335 Back Squat
Week 4- 85% of 1rm = 355 Front Squat
Week 5- 90% of 1rm = 375 Back Squat


#4

Thanks. He has been working hard for over 3 years now. He’s been competing for two years and now has 8 World Records in the APA and RAW United Powerlifting. The Strongman is his next big thing to conquer.

I just changed the numbers in the program above. This one was an older routine and I forgot to update the numbers from his last competition.

He just competed in the 2009 D & D Push/PUll Extravaganza in Ft. Myers, Fl.

He squatted 420 lbs., Benched 260 lbs., Deadlifted 460 lbs., totaled 1140 lbs. and took Best Lifter for his age and weight class. He also lifts RAW. The only gear he uses is a belt.

Not too bad for a 15 year old kid at 185 lbs.


#5

That’s some impressive stuff.


#6

Just out of curiosity, how tall is he?


#7

He’s only 5’6" at 15 years old. Still room to Grow!


#8

It’s too bad he’s short, cause he’ll probably get the “lifting stunts your growth” crowd bothering him the rest of his life.


#9

I know I get this all the time. Wheter he lifts or not he probably won’t be much taller than 5’8" any way. I’m his father and I’m only 5’8" and his mother is only 5’6". Both grand parents from sides of the family are around 5’8" - 6’0". Below is a letter I wrote and published on my blog page last week.

I have had many emails and letters from concerned parents over my son Darian’s powerlifting/strongman training. Many have made the comment that this will stunt his growth as a youth. I’m not really sure where this myth originated from but I am here to put it to an end.

There are no published medical or university studies to prove this myth to be true. In fact, I have one article which is published by The National Strength and Conditioning Association “Youth resistance Training” which dispels this myth. This article is published from medical journals, medical publications and university studies. This is only one of many research articles out there that dispel this on going myth.

Get the truth about youth resistance training and stunted growth. No More Myths:
nsca-lift.org/HotTopic/download/Youth%20Hot%20Topics.pdf


#10

BIG D Playing with the Snatch


Just thought we would practice the snatch a little Friday night. BIG D hasn’t traineed it since he was 13 years old. He was able to get a 185 lb. snatch at a body weight of 185 lbs.
Not bad for not having trained the snatch in 2 years. We’ll practice more over the summer and try to get it up to 225 lbs. Gotta Have Goals!

Check out the video here: