T Nation

Requesting Feed Back on Training Schedule

Hi,

Since X-mess I’ve started to train more Strongman oriented. So far I’ve competed once and had to cancel two during injuries. Now I’m preparing for the next one in October.

My set-up has evolved a lot the first half of this year. I train at home during the week. The strongman events are trained elsewhere with someone who has…everything you’d possibly want and more. The Highland training is great as well and adds more athleticism and flexibility to my game. Still since I like so much it was difficult to combine it all. That is why I’d like some feedback.

Day 1. Monday - Press Day
Bench Press (pink on ring, elbows in, arched) 5x5/3x3
Log Press 5x5/3x3
Close Grip Bench Press
Incline Bench Press
Svend Karlsson “Crucifix” Flyes

Day 2. Teusday
Rest/light Cardio with sled pulls or Pushing a Van

Day 3. Wednesday - Deadlift regime of Coan
Deadlift
Speed Deadlift
Stiff Legged Deadlifts
Pendlay Rows
Fat DB Rows

Day 4. Thursday - Press Day
Bench Press (pink on ring, elbows in, arched) 5x5/3x3
Log Press 5x5/3x3
Close Grip Bench Press
Incline Bench Press
Hammer Curls

Day 5. Friday - Press Day
Rest

Day 6. Saturday - Events
Yoke
Farmers
Wheel Flips
Stones
Load Race/Medley

Day 7. Sunday
Rest

Day 8. Monday
Massage/preventive fysio

Day 9. Teusday - Press Day
Bench Press (pink on ring, elbows in, arched) 5x5/3x3
Log Press 5x5/3x3
Close Grip Bench Press
Incline Bench Press
Svend Karlsson Crucifix Flyes

Day 10. Wednesday - Deadlift regime of Coan
Deadlift
Speed Deadlift
Stiff Legged Deadlifts
Pendlay Rows
Fat DB Rows

Day 11. Thursday
Rest/light Cardio with sled pulls or Pushing a Van

Day 12. Friday - Press Day
Bench Press (pink on ring, elbows in, arched) 5x5/3x3
Log Press 5x5/3x3
Close Grip Bench Press
Incline Bench Press
Hammer Curls

Day 13. Saturday
Rest/light Cardio with sled pulls or Pushing a Van

Day 14. Sunday Morning - Highland Games
Hammer Throws
Camber Toss
etc…

Day 14. Sunday evening - Heavy Squats
Squats
Rack Pulls
Stiff Legged Deadlift
Back Extention

Notes:
Squats are a lot and very heavy
Deadlift days, the lighter Coan days, are occasionaly switched with Truck Pulls/hand-over-hands
Bench+Log Press are from Stronglifts with de-load weeks every 5th week
Strongman training once every other week is the suggestion from Broz articles and would be better for me with the traveling involved.
2 weeks out of competition drop weights and increase repetitions
1 week out of competition take a full rest with massages, pre-hab excercises and light cardio

What are the weights and events for the competition you’re planning on doing and what are your maxes in those lifts right now?

The events aren’t going to be the problem. It is a fight against the other athletes. Most of those guys have more experience. And in that region there are many really strong men that have entered for this “B” competition, while for me it is going to be the first time on that level.

in october:
Conan’s Wheel 250kg
Log Press - 3 attempts for maximum weight
Farmer Walk Medley - 90kg followed by 100kg and 110kg
Truck Pull Hand-over-Hand
One Hand Fat DB Press 45kg for reps
16kg Car Battery forward hold for time

“The events aren’t going to be a problem”

That’s funny, I’ve been competing for 4 years and the events have been the toughest part of every competition I’ve done, (followed closely by not shitting myself on any front carry event).

When you know the technique and know from training that you can handle the event as presented…then they are never the problem. The problem is the competition against the others…you have to be a little faster or keep going a bit longer then the others. That is more mental toughness to keep going beyond your own limits then that the event itself is the problem and challenge. But that is just how I experience it thus far, because I’m mentally weak during competitions.

I love events like Conan’s Wheel. Lay the barbel on my belly and just sprint until the weight starts to roll down and falls. My problem is more with the grip/stamina oriented events.

But any comments on my training set up? that is why this thread was made in the first place hehe.

[quote]Falstyr wrote:
When you know the technique and know from training that you can handle the event as presented…then they are never the problem. The problem is the competition against the others…you have to be a little faster or keep going a bit longer then the others. That is more mental toughness to keep going beyond your own limits then that the event itself is the problem and challenge. But that is just how I experience it thus far, because I’m mentally weak during competitions.

I love events like Conan’s Wheel. Lay the barbel on my belly and just sprint until the weight starts to roll down and falls. My problem is more with the grip/stamina oriented events.

But any comments on my training set up? that is why this thread was made in the first place hehe.[/quote]

I’d rather continue commenting on your attitude (it sucks, and you’d be WSM if your technique on events really doesn’t need work). The fact is, if you want to be a better strongman, you train events. You think Ryan Kennely doesn’t bench just because his technique on bench is “fine”? Shit no. So why not build your strength, endurance, and speed ON THE EVENTS? I don’t give a fuck how much my competitors can bench, I care how fast they can move with a 700lb yoke, a typical LW yoke weight.

As far as the split, I don’t like it. It might be that it’s too complicated. It might be that you bench before you log press even though your competition has a max log. It might be that you misspelled Tuesday twice. yea, definitely the Tuesday thing.

You’re way over complicating things in an effort to get everything in. I think you already knew that though. If you don’t already know this, trust me on this, it’s almost as if I’ve made the same mistake…

  1. My attitude sucks? I know from my gym lifts that you can teach people the movements, but that doesn’t mean that you “know” them. It is after 2-3 years that I’m starting to figure out the nuances in technique of each excercise. So I do understand that it takes a lot of time before you come even close to perfecting the things you do. So no my attitude doesn’t stink in that regard. I train the events and I try to get better at them. But that doesn’t mean the events are a problem during competition. I’m never worried about the events themselves during competition unless I really utterly suck at them during training or never did a certain event before to begin with. And any mistakes I make duing competition so far have been due to the mental pressure from wanting to perform better than the others and not because my technique was worse then theirs. (such as kegs/washing machines that get stuck against the platform during load races).

  2. I bench, because that is how I got my overall presses up to proper weights. Training high volume and high weights never worked for me with the presses. Otherwise I’d be pressing a lot of weight by now. The Log Press afterwards will then be with pre-fatigued muscles…which is the same in competition. This also forces me to use more from the legs to keep the weight moving in the overhead. In competition you also do an OH Press further down the line and being pre-fatigued. So I don’t see the point of pressing fresh in training and not being able to get even close to that weight in competition. Why not make sure you can press a lot when fatigued in training and having an easier time during competition and actually knowing that you can move a weight similar to that during training. Would give a lot more confidence.

And yes my endurance and speed need more work. You’re right about at least one point in your post. Some more pointers on how to improve that would be welcome.

  1. What is complicated about the split? It is a basic ub/lb like base split. 2 Press days, 2 days for the squat/deadlift. One week the squat/deadlift is switched with strongman events. Why don’t I do more strongman training? Because I can’t due to travel and the finances involved for that travel.

  2. If the spelling of “teusday” bothers you that much. Too bad. English isn’t my first, second or even third language. So I do make mistakes.

  3. So…with all of that out of the way…Anything actually useful to add instead of “attacking” my persona?

  1. Your attitude sucks because you’re already comparing how fast and strong the other competitors are, and how much more experience they have. Get out of that mindset, and you’ll see better gains.

Besides that, if you know that technique is so important, why not train the technique on the events you’ll actually be contested on. That said, you’ve only competed once, give it a few times you make stupid mistakes or aren’t as good as you think on an event and you’ll change your mind.

  1. If it works for you, then keep it. I said that I don’t like it, doesn’t mean it won’t work.

As far as speed and strength, the only way to get faster on a yoke is to train fast with a yoke. You don’t get better at swimming by doing chin ups, I don’t care if the movements are similar. As far as endurance, figure out what the problem is: is it muscular failure, or is it cardio failure? Figure this out, and you know where to go from here.

  1. It’s complicated bro. Simplest programs work the best. It seems like you’re trying to do a specialist program for your deadlift (coan) while also trying another program for bench and all the while training for strongman and highland. If you CAN’T train events once a week, that’s another story, but I find it tough to believe you can train highland games implements on a separate day but not SM implements since typically (at least in the US) highland games implements are tougher to find.

If you still don’t think it’s complicated, why do you give a fuck what I think? Do what you think you gotta do, I just don’t agree with it.

  1. I figured English wasn’t your first language when your profile on the side says your from Holland, it’s a joke dude. I couldn’t give a fuck how you spell Tuesday as long as it’s close enough that I know what you’re saying.

  2. Get over yourself and calm your ego, and you might actually find something useful that I’ve said.

Over here there are a lot of people who have a few strongman implements (a log and set of farmers usually), but you can’t get a full work-out with that. And there are only a handful of locations throughout the entire country where you can truly train almost every event with comp. organizers. Most of them are hard to reach and cost a lot of time and/or money to get there.

Highland implements are even rarer, but it just so happens that someone trains nearby. And getting there is peanuts.