Strength training is not just about building muscles; it’s also about empowerment and discovering your true self. For those stepping into the world of strongman or strongwoman competitions, the path may seem intimidating, but rest assured, this guide will break down the process. You'll find the information you need to confidently embark on your strongman journey.
Understanding Strongman Sports
Strongman competitions encompass a range of events designed to push an athlete's strength, endurance, and agility. Participants lift, carry, pull, and push hefty objects, showcasing their physical prowess in challenging scenarios. Among the most popular events are the deadlift, Atlas stones, log press, and tire flips. Each of these requires distinct skills and techniques.
While lifting substantial weights can appear daunting, it is essential to recognize that strongman training can be tailored to suit all levels of fitness. Engaging with these challenges provides not only physical benefits but also cultivates life skills such as discipline, resilience, and determination.
Getting Started with Strongman Training
Assess Your Fitness Level
Taking the first step in strongman training is about understanding where you stand. Ask yourself:
Have you done any strength training before, or are you starting fresh?
What sports or physical activities have you engaged in?
What fitness goals are you aiming to achieve?
These reflections will help guide your training journey. If you’re new to strength training, consider starting with basic exercises to build a solid foundation. For instance, practicing bodyweight exercises like push-ups, squats, and lunges can prepare you for more advanced strongman activities.
Choose the Right Training Program
After assessing your fitness level, it’s time to select an appropriate training program tailored to your goals. There are many available options, from beginner-centered routines to advanced strategies. A solid beginner program should include:
Overall strength-building
Proper lifting techniques
Compound movements like squats and deadlifts
Beginners who wish to compete in strongman could follow this program for 8 weeks and follow linear progression. Events can be added but I would focus on getting stronger for the first 8-16 weeks.
Try adding 2.5kg-5kg per week until the progressions stops and then add 1.25kg per week.
Monday
Front squats 3 x 5
Push Press 3 x 5
Barbell row 3 x 8-12
Close grip bench 3 x 8-12
Some isolation exercises for some muscle gains - 4 x 8-15
Wednesday
Deadlift 3 x 5 - start light
Block pull or deficit deadlift (depending on weakness) 3 x 3-5
Clean 3 x 3-5
Friday
Front squats 3 x 5
Push press 3 x 5
Barbell row 3 x 8-12
Close grip Bench press 3 x 8-12
More isolation exercises 4 x 8-15
Image showing a diverse group of individuals training with strongman equipment, such as tires and logs.
Core Principles of Strongman Training
1. Focus on Functional Strength
Functional strength is a core component of strongman training. Unlike standard bodybuilding routines that may emphasize appearance, strongman training aims to enhance your ability to perform daily activities effectively. Exercises such as squats, deadlifts, and overhead presses mimic the actions required in real-life situations, making your training relevant and empowering.
Incorporating these movements will not only prepare you for competitions but also boost your performance in everyday activities, such as lifting groceries or moving furniture.
2. Progress Slowly and Gradually
One common mistake among beginners is rushing into heavy lifting too soon. This can lead to injuries or burnout, hindering your long-term progress. Instead, prioritize a gradual increase in weights and intensities. Master each movement before adding more weight.
For instance, if you're deadlifting, begin with just the bar and gradually add 5 to 10 pounds each week as you build confidence and strength. This approach helps you develop a strong foundation and enhances long-term success.
3. Nutrition and Recovery
Strongman training demands a lot from your body, making nutrition and recovery vital parts of your regimen.
Aim for a balanced diet rich in protein, healthy fats, and complex carbohydrates. For example, including foods like chicken, brown rice, eggs, and leafy greens can fuel your workouts. Maintain hydration by drinking plenty of water—aim for at least half your body weight in ounces daily.
Moreover, prioritize rest days and adequate sleep. Your body needs recovery time to adapt and gain strength. Consistently getting 7 to 9 hours of sleep each night can enhance your performance and overall health.
Image of a selection of healthy meals that provide the necessary nutrients for strongman training.
Key Strongman Events to Master
As you refine your training, familiarize yourself with essential events that may be featured in strongman competitions.
1. Deadlift
The deadlift is a cornerstone of strongman competitions, engaging multiple muscle groups including your back, glutes, and legs.
To master the deadlift, keep your back straight, engage your core, and push with your legs. Begin with lighter weights, increasing gradually as your strength improves. Reports show that beginners can generally increase their deadlift by about 10% each month with consistent practice.
2. Atlas Stones
In the Atlas stone event, athletes lift and place heavy stones onto platforms at different heights. This challenge tests both strength and endurance.
To prepare, practice lifting and carrying heavy objects like sandbags. Emphasizing proper lifting technique and explosive movements will enhance your capability for this event.
3. Log Press
The log press involves hoisting a heavy log overhead, demanding strength, balance, and stability.
Focus on building your shoulder and triceps strength through overhead pressing exercises. Be cautious with heavier weights, and ensure you maintain proper form to minimize injury risk.
Building a Strongman Community
Find a Training Partner or Group
Training alone can be challenging. Look for a training partner or join a local strongman group.
Working out with someone can make sessions more enjoyable and encourage you to stay consistent. Group training offers access to experienced athletes who can share valuable techniques and advice.
Connecting with others in the strongman community can lead to event opportunities and sharpen your skills through shared experiences.
Attend Strongman Events
Participating in or observing strongman competitions can be motivating. Attend local events to meet fellow athletes and gain deeper insights into the sport.
Consider entering grassroots competitions as your confidence grows. These events often emphasize inclusivity and provide a welcoming atmosphere for newcomers.
Image of a strongman competition featuring athletes lifting heavy equipment in a dynamic and enthusiastic environment.
Facing the Challenges of a Beginner
Mental Resilience
Your journey as a strongman/woman will test both your physical capabilities and mental fortitude.
Developing a resilient mindset is essential. Understand that setbacks are a normal part of growth. Stay focused on your fitness goals, knowing that progress takes time. Celebrate small milestones, such as mastering a new lift or completing a challenging workout.
Dealing with Injuries
Given the intense nature of strongman training, injuries are a possibility. To minimize risk, always warm up and cool down properly.
If an injury does happen, resist the temptation to rush back into action. Seek professional medical advice, follow a rehabilitation plan, and give your body the necessary time to recover. Listening to your body and knowing when to take a break is key to maintaining a sustainable training regimen.
Your Path to Becoming a Strongman or Strongwoman
Starting your strongman journey is an exciting adventure filled with growth opportunities. By grasping the foundations of strongman training and caring for your body, you can unleash the power that resides within you.
As a beginner, it’s crucial to take your time, focus on mastering the techniques, and surround yourself with supportive individuals. Each training session brings you closer to discovering your untapped strength.
So, gear up, embrace the challenges that lie ahead, and enjoy the journey of becoming a strongman or strongwoman!
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