Ed Bugarin, the founder
of Strend and former
Delta Force Operator
The following is a workout posted by John Carmony, who I understand is one of the Strend World Champions. You may find it interesting to note the incredible performance levels that John has achieved at 49.
Yours in Fitness,
"— JOHN R CARMONY <jcar75@…> wrote:
Merry Christmas and all the Best for the New Year, Strendists!!
Everyone probably has a different approach and training program for STREND. One system that has worked well for Tom Groves (age 54 and 50+ World Record Holder) and myself (age 49) is to basically train all the time in the
STREND sequence. I am a strong believer that if you want to do STREND well, you have to do a lot of STREND type training sequences so that your body is use to it. Tom and I have both been runners for years, although we each
bring some strength background (Tom was a wrestler for Ohio State and I was a pole vaulter at Dartmouth-- back in the Dark Ages) to the sport. Since we are getting on in our years, we are trying to focus on the long haul by stressing reps and avoiding overdoing it and injuring ourselves.
We run 5 days a week, mostly long distance (5 miles+/day with longer on weekend), but try to do some interval
training, 800’s and some sprinting, for leg speed. We lift two and a “half” times a week–two heavy workouts and one light. Any more and we just do not recover between workouts. Also. we do not use extra weights except for a little in the Bench Press. We just found
that the extra weight on pullups etc. just tended to cause injuries to our joints and make us more sore than just pure reps with body weight.
Our typical “heavy” lifting workout is to do two STREND lifting sequences back to back, beginning with a sequence of 7 bench press sets. (We do all of our bench press at the beginning because we find it hard (and dangerous!) to go back to BP after we have done the other sets.) We try to keep our lifts and pullups etc. throughout the workout to the 3 minute STREND rule. This trains you to lift when you are tired. Also, each set throughout (except the warm bench press) is taken right up to the failure point i.e. the last rep you can do without failing.
Heavy Workout (3 minute rule throughout, each set to max rep.) “My normal reps” my body weight is normally about 146# (much higher at Christmas!)
#1 BW-10# “10 reps” Warmup (body weight minus 10 pounds)
#2 BW “17 reps”
#3 BW+10# “8 reps”
#4 BW+10# “8 reps”
#5 BW “10 reps”
#6 BW-5# “10 reps”
#7 BW-10# “12 reps”
Pullup BW “26 reps”
Mil. Pr. 1/2 BW “24 reps”
Chinup BW “20 reps”
Dips BW “50 reps”
Pullup BW “16 reps”
Mil. Pr. 1/2 BW-10# “25 reps” (We lower the weight because it is easy to get hurt on military press when you are tired.)
Chinup BW “16 reps”
Dips BW “40 reps”
Then Run, if you can!!
This workout takes less than 45 minutes and I guarantee that you will feel it when you are done. Again, the key is to stay with the 3 minute cycle. If we are really feeling our oats we try to run afterward, but that doesn’t happen too often!
When I start getting within several weeks of a competition, I do one heavy workout a week and one STREND a week (normal STREND lifting sequence + hard 3 mile run) plus the extra light workout. It is just as important to work on the transition from lifting to running as the transition between the lifts. I think you will find that your reps for a regular STREND will be noticeably higher, particularly for the military press and dips, when you do not do all of that benching in the beginning.
This training regimen, together with some 10 K and 5 K racing and trail running (and now some masters pole vaulting!!) has worked well for me. My best score in a STREND event was a 7.4 at Miramar (2001) and I think on a good day I should be able to do an 8.0, even as I approach my 50th birthday. I might add that Tom at 54 is right there with me, although he hasn’t done a STREND competition for a couple of years. He did participate in the Arnold Schwarzenegger Pump and Run (Bench Press Reps + 5K run) in Columbus, Ohio last year and placed second out of 300+ competitors.
This may not be the best workout for STREND, but we must be doing something right!!
Happy Holidays, Everyone!!