Strongman Training Q&A

I wanted to start a new thread to get some good strongman training discussions going. If you are interested in getting started or if you have any questions about your training just let me know. Either myself or fellow lightweight competitor John Sullivan will respond promptly. Just remember you dont have to be a giant to train like one!

Brad Cardoza
ExcelStrength.com

My and my friends made a log press with a real log. 12" diameter. So my question is how will this be different than a 10" steel log that most competitions probably use? Is it going to be easier or harder?

Also is there any tips you have for turning around the cone in the farmers walk. I’m having a real hard time with that part. It swings wildly.

I’m interested in entering a local strongman contest in a few months time. I’ve split up my routine into ME Upper, ME Lower, Dynamic Upper, Dynamic Lower. The other two days I’ll work on Abs/obliques and grip with one day a week being my off day.

I have a fairly clear understanding of what my dynamic lower body workout will be but I’m having a hard time formulating a good dynamic upper body day.

I was wondering if you could suggest a few excercises or a routine.

Also, do you beleive that this split could lead to overtraining? I’m usually used to 2 days a week with rest as I was on a Chest/Back/ Delts/Legs &arms routine before.

thanks.

Ive been using some of your explosive dumbell vids of your site as a form guide (dumbell snatches, double snatches etc), but im interested in where you integrate these in your workout? Are they a perminant part of your routine or do you just use them at certian points of the year? What set/rep parameters have you had the best reults with?

Many thanks,

Mick.

Just wanted to say this is bad ass. Dont have any ?'s as of right now but ill be watching this thread.

Thanks,
Phill

Hey Brad, thanks for the advice on the other thread, tomorrow after classes ive got ME Leg day, and after that ill start making some phone calls, thinking ill call around looking for a tire, and then maybe call some liquor stores and see if they have some empty kegs i can get, as far as sand bags go, for a guy with a limited budget would you suggest making my own, or springing for something online. thanks for the knowledge man.

Guys,

It seems like there are a lot of threads (here and elsewhere) covering everything except overhead pressing. What are some things you guys feel are staples in a good overhead routine?

I’ve only been training strongman-specific for a few months, but in that time I’ve done a lot of push pressing with the log, and occasionally with the axel. I rarely did any strict pressing, but I’ve started incorporating that into my routine. I’m planning on including lockouts with the log.

So, my staples would be:

-Push presses with 8" and 13" log, axel, or bar
-Strict presses usually with axel or bar, occasionally with 8" log
-Lockouts with 8" log, occasionally axel
-Bodybuilder-style exercises, such as dips, dumbell presses, and general arm work at the end of a training session.

Is there anything that I’m missing or that is completely unnecessary?

[quote]Brett Tucek wrote:
Guys,

It seems like there are a lot of threads (here and elsewhere) covering everything except overhead pressing. What are some things you guys feel are staples in a good overhead routine?

I’ve only been training strongman-specific for a few months, but in that time I’ve done a lot of push pressing with the log, and occasionally with the axel. I rarely did any strict pressing, but I’ve started incorporating that into my routine. I’m planning on including lockouts with the log.

So, my staples would be:

-Push presses with 8" and 13" log, axel, or bar
-Strict presses usually with axel or bar, occasionally with 8" log
-Lockouts with 8" log, occasionally axel
-Bodybuilder-style exercises, such as dips, dumbell presses, and general arm work at the end of a training session.

Is there anything that I’m missing or that is completely unnecessary?[/quote]

I’m no Brad Cardoza, but I think I know a thing or two about overhead pressing. I’ve managed to increase my axle and log press dramatically in the last six months.

In my opinion, it matters on how you press on what will work for you. If you strict press logs and axles then obviously you should have those in your routine. If not, FORGET about strict press.

I’ll put it this way: how will a 200 lb. strict press help me log press 300 lbs. using my push jerk technique? Answer? It won’t.

If you want to be good at log and axle, learn how to push jerk with both…

Log for reps, Log for max, Log for speed
Axle for reps, Axle for max, Axle for speed
Overhead supports using maximal weight
Lockouts
One-Arm DB presses
Tricep work

Forget about 8" log, only work with the 12".

Scott

[quote]rniel wrote:
Also is there any tips you have for turning around the cone in the farmers walk. I’m having a real hard time with that part. It swings wildly.[/quote]

The implement and weight will probably determine the level of difficulty turning with it.

Just go a little wider if you are moving fast and ease into the straight away. If you are moving slow you can turn sharper.

Wish I had my last training session on video, my turns were crisp and fast.

Polloquin book on strongman: very cheap in Australia

http://www.biotestedge.com.au/products/poliquin_books.html

Came across this recently and bought it, quite good indeed and VERY cheap for Australia at the moment.

Biotest were great, silly fellas sent to the wrong address but were willing to send a new one ASAP when it did not turn up. I think it went back to them and was sent again.

[quote]rniel wrote:
My and my friends made a log press with a real log. 12" diameter. So my question is how will this be different than a 10" steel log that most competitions probably use? Is it going to be easier or harder?[/quote]

It is much harder and completely different, because the “log” they use in competition has handles inside it that they put their hands on. The log body is like a fake shell, however you can use it by pulling it against your body.

It is very tricky lifting an actual log especially with a big diameter you cannot get your hands around it.

I bought some PVC pipe with some big diameter and simply put it over my barbell. I use it for Zercher squats and sometimes, for overhead lifts. IT IS DAMNED HARD. The pipe is moving freely, the barbell is rolling around like crazy inside, it is like lifting 100lbs of jello. Fun though.


Actually the log I made is like the one in the picture. So handles are on the inside. Total cost about $38. I’m a tightwad couldn’t afford an iron one so made one like this. Works fine.

this is gonna be a cool thread…q1.how do you continue to up your dead while not overtraining, considering an events day that includes stones, tires, etc…really been having trouble with that…
q2. i guess this could be part of q1 but how do you set up your week routine-wise?..thanks in advance

[quote]rniel wrote:
Actually the log I made is like the one in the picture. So handles are on the inside. Total cost about $38. I’m a tightwad couldn’t afford an iron one so made one like this. Works fine.[/quote]

IT would be hard to lift a log of that diameter if it was the log, without handles.

Be careful when making something out of wood that you make it strong. You have taken a lot of wood out of that log so effectively the only wood spanning the whole length is quite a thinner piece. Wood can unexpectedly break especially when it is exposed to extremes of heat/cold/wet/dry. If you are loading it with plates on the ends and those weights are held by bars drilled into the wood that could be a problem …

1.Approaching a show what changes in your workout schedule and do you still do gym workouts.Cause i’m having a problem finding a happy medium here

2.Do you guys add in any of the olympic lifts in your training.Wondering how to add them in with all my other work.Or should I do cycles of different movements.

3.Any info you can give me on cutting weight for a contest, currently 230 but plan to go up(during the winter) and see how much I gain.Still gonna compete in 105K but just wondering on any tips for dehydrating and getn it all pack within the time frame.

Thanks, Stay Strong

Brad,

Have you given any thought to maybe writing an overview of strongman training?

Oddly, that seems to be one area that T-Nation’s stable of authors overlook. We get plenty of stuff on strength training for general sports performance, powerlifting, bodybuiliding etc. but I can’t think of any articles specifically on strongman training, tt least right now off the top of my head…

It would be interesting and useful, though, to read about how strongman training and competition preparation differs from other versions of the Iron Game. There must be some important differences.

You’d be an obvious candidate to write such a piece. I am sure reading it would interest a lot of us, so if the idea of writing it appeals to you, maybe try running the idea past TC?

Ajax

Have a look at Aussiestrength.com

Its an open forum for Strongman, PL and strength trainers in Australia, but mainly focuses on strongman and grip training.

Brad,

I’m trying to learn technique for stone pressing and I was wondering if you have any tips other than just keep trying. I can get my 260 stone up on my chest with my hands under it for the press, but I can’t seem to get leg drive involved without losing balance of the stone. Would it be better for me to just put it on my shoulder and practice pressing from there instead of rolling it onto my chest to press?

Another item of note. Other than event training what type of endurance activity do you recommend for someone that is drug free and can have a tough time maintaining bodyweight?

Regards,

Sensless

[quote]rniel wrote:
My and my friends made a log press with a real log. 12" diameter. So my question is how will this be different than a 10" steel log that most competitions probably use? Is it going to be easier or harder?[/quote]

I had to learn this one the hard way. when you have a real log in a competiton and have been training with a steel log you feet will be all over the place. Depending on how balanced you wooden log is it may throw you around a bit. If the log is balanced correctly and the handles are done right it shouldnt be too much different, but you wont really know until you clean the thing.

I think training with a real log will be very beneficial. The more diverse your training equipment the easier time you will have when you get to a comp and find yourself having to use awkward equipment. (happens often, hell the stones in China werent even round)

[quote]rniel wrote:
Also is there any tips you have for turning around the cone in the farmers walk. I’m having a real hard time with that part. It swings wildly.[/quote]

When using regular plate loaded farmers implements ? If you are coming to a right hand turn you want to take the front right plate and try to overlap it behind the front left plates. so you will basically have the plates touch or crossed in front of you for a moment. when you get to the turn push your right implement forward into the back of the left plates.

basically by pushing the right implement into the left implement forward you can eliminate the rear end of the left swinging out on you around the turn. Once you have made the turn you can bring them both back to you side. catch my drift ? kind of hard to describe