T Nation

Best Split For Strongman?

I am using a ME upper day (High Pulls, Push jerks or Push press, then overhead lock outs, Rows and Grip) Heavy Lower body day (Squats, FT or back, either 5,4,3/5,4,3 or 5x3, a lower back exercise (GM or RDL or Snatch grip deads) abs and grip. And an event day on saturday.

Does anyone see any areas that may need improvment? I am trying to increase speed and general strength, while getting better at the events. Is there any “best” split for strongman?

Thanks
Will42

I really like the one Im doing now and have been. Stole it from, Steve Macdonalds thread On elite. Mon and tuesday are My ME days Upper then lower. then have an assistance day hiut all types of little muscle groups that dont get hit as well and bit higher rep lower loads.

he doesnt even log this day says no ones cares what he curls etc but I think it does a lot for recovery joint health getting weak areas etc.

then an events day saturday. through the week conditiong etc may drag a sled for 20 mins etc

Phill

Press day
Leg day
Back day
Press day (optional)
Events

Check out Odd Haugen’s workout split on his site. He does a good job of integrating the Conjugate method and Strongman events.

http://www.oddhaugen.com/info/workout.htm

Also, check out Murph’s article at www.elitefts.com for a different split that does events on the same day as gym lifts. See which one appeals to you most. Enjoy and good luck!

What I’ve done for the past 1yr.

-O.H.Work/Assistance
-Dead/" " "
-Events

-then next W.O. Squat/Assistance
-rotating movements through training days,assistance work,@ times listening to my body for another day off.

-starting to add in cardio session appropiately to help w/ leaness

[quote]MachineAZ wrote:
Press day
Leg day
Back day
Press day (optional)
Events
[/quote]

hey scott, leg day include deadlifts or is that put on back day?

also, many of the guys i know who are ding strongman, have backed off the squat considerably, in lieu of lots of heavy pulling, leg press, cleans and sled dragging and pushing.

are heavy squats still part of your routine?

[quote]MachineAZ wrote:
Press day
Leg day
Back day
Press day (optional)
Events

[/quote]

So do you train Monday, Tuesday thursday friday and event on the weekend? My main issue is that If I work up to a heavy axel or log on my event day (saturday), my shoulders are destroyed on monday, and I do a light 3x5 on a pressing movement.

Thanks for your help
Will42

[quote]heavythrower wrote:
MachineAZ wrote:
Press day
Leg day
Back day
Press day (optional)
Events

hey scott, leg day include deadlifts or is that put on back day?

also, many of the guys i know who are ding strongman, have backed off the squat considerably, in lieu of lots of heavy pulling, leg press, cleans and sled dragging and pushing.

are heavy squats still part of your routine? [/quote]

Well my squat compared to my DL sucks so I go heavy with it 4 out of six weeeks in varied forms and it transfers well to the DL. Front squat, back squat, safety squat bar maybe a GM and DL then you have the loading events etc that really take the DL type moves etc.

But yes, I squat heavy once a week for the most part

Phill

[quote]Will42 wrote:
MachineAZ wrote:
Press day
Leg day
Back day
Press day (optional)
Events

So do you train Monday, Tuesday thursday friday and event on the weekend? My main issue is that If I work up to a heavy axel or log on my event day (saturday), my shoulders are destroyed on monday, and I do a light 3x5 on a pressing movement.

Thanks for your help
Will42[/quote]

Ive actually had that and read this a LOT and the thing that hit home to me was adapting to be able to do it. to press heavy again that quick much the same as a multiday event sometimes you have to go balls out days in a row. Im time you will get accustomed

if beat up back off main thing find what makes You stronger

Phill