Strongman training - Novice Any info??

vibes23

Any one now of any strong man clubs in meath or north Dublin.
Done a bit of weight training in the past but nothing to major. would like to give strong man ago. Perhaps enter a few novice comps in time.

Any info would be great. Thanks in advance.

Remmy

http://www.marunde-muscle.com/forum/

This is a good site.There is nothing stopping you joining a club to learn the events and getting strong at them but the guys who do the best at strongman not only have good technique, they have brutally strong gym lifts too.
The guys that do well in the lifting events and stones have a very strong deadlift or zercher deadlift,the guys that do well in the log and pushing events have a very strong overhead press.

Long rant over but I'd focus on concentrating on upping your gym lifts first then crossing over to strongman.Or maybe I'm looking at it ar#seways:p

squod

Many interviews I've watched where the strongman athletes spent three/four days in a gym and one or two doing the Strongman specific training. There's a good facebook page here which organises many training camps around the country.

Hanley

Any of the guys I know competing only train 1x per week with the implements. This includes a World's Strongest Man competitor. I don'tknow what other guys are at, but that training group just gets really f*cking strong in the gym and then applies that to the implements.

itsallaboutheL

I wouldn't go near proper strongman training untill you're seriously strong in the gym first.

I was actually saying it today. 300kg deadlift minimum :pac:

Hanley

itsallaboutheL wrote: »

I wouldn't go near proper strongman training untill you're seriously strong in the gym first.

I was actually saying it today. 300kg deadlift minimum :pac:

Dude who won u105kg Ireland's strongest man last year wouldn't pull that....

itsallaboutheL

Hanley wrote: »

Dude who won u105kg Ireland's strongest man last year wouldn't pull that....

Yeah?......hmmmm

OMCCABE

Hi OP,

A group of us train using strongman implements in Clontarf North Dublin. This includes farmers, logs, tires, rope pulls etc and we also add in sled work as well as a number of other techniques. If you want more information just PM me and I'll answer any questions you have.

Oisin

Kev M

Yeah as previously said, most strongmen seem to only do events once or some twice a week, but their 'foundation' is definitely in the gym.
Having said that though there's no reason why you shouldn't get into events training.. just would be easier if you came from a big squat, deadlift, press background, because the minimum weights in some events (even to train with) are heavy!

weeman2

The biggest mistake for most guys is they spend all the time in the gym, do events once a week and dont do comps.

The best way to get going is to compete.

I run Limerick strongman club which someone stuck the link up to (thanks)

Everyone has different ideas for training all thr pros train different its not like say bodybuilding where there is a set formula.

check out sugden barbell.co.uk it is a great site for info.

we have just set up a national federation that will run a league system throughout the year which is a great place to start for anybody new as you will meet loads of guys and learn loads.

There are a few places in Dublin
Capitol Punishment
Ironside which is opening soon
Clontarf strongman
Bray strongman
i know there are more but thats all i can think of there are alot of individuals there is a good group of lads in Blanchardstown also

give the league a go as it will give you a chance to get used to all sorts of equipment dont worry about year 1 as you will make all your mistake and will also improve all the best strongmen compete as much as possable.http://http://www.facebook.com/#!/group.php?gid=152253768146288

this is the link for STRONGMAN FEDERATION OF IRELAND comps will start mid Feb 2011

itsallaboutheL

What would you consider a decent baseline strength level to start competing?

In Novice or u105s

weeman2

KAZ:

Monday - Upper Body
Tuesday - Lower Body
Thursday - Upper Body
Friday or Saturday - Lower Body


Monday-
Heavy Bench
Narrow Grip Bench
Wide Grip Bench
Front BB Raises
Arnold Press
Kazmaier Tricep Press
Decline Kazmaier Tricep Press

Tuesday-
Heavy Squat
Light Deadlift
Shrugs
Seated Hammer Curls
Standing Cheat Curls
One Arm DB Rows (200lbs)
Close Grip Chins (unweighted)
Leg Curls
Standing Calf Raises
Crunches (weighted)
Leg Raises (unweighted)

Thursday-
Light Bench
Narrow Grip Bench
Wide Grip Bench
Seated DB Press (2x200)
Side Laterals
Tennis Backhand Cable Extension (elbow locked)
Kazmaier Tricep Press
Tennis Backhand Cable Extension (elbow unlocked)

Friday or Saturday-
Heavy Deadlift
Light Squat
Power Shrugs
Seated Hammer Curls
Concentration Curls
Close Grip Chins (weighted)
Kazmaier Military Rows (laying on bench)
Leg Curls
Seated Calf Raises
Leg Raises (weighted)
Crunches (unweighted)


Squat - shoulder width stance, rock bottom
Bench - raw and paused


Off-season - 3-4x8-10 [calves, abs and shrugs higher reps]
Then cycle down to a double in the powerlifts a week before comp, starting 10 weeks out, down to 5-6 reps in some supporting exercises

--

Jon-Pall Sigmarsson/Hjalti Arnasson:

Monday - Squat (5-6 reps), Bench Press (5-6 reps), Leg work, Chest/Tri work
Tuesday - Deadlift (5-6 reps), Back/Bicep work
Wednesday - Clean and Press (5-6 reps), Push Jerks (triples), Shoulder work
Thursday - Olympic Squat (7-10 reps), Bench Press (7-10 reps), Leg work, Chest/Tri work
Friday - Sumo Deadlift (triples), Back/Bicep work

In summer - running, grip and stone lift added, singles in deadlift and clean and press.

--

Jamie Reeves:

Monday - Olympic Squat (one week heavy, one week light), Leg Press (one week light, one week heavy), Step Ups, Leg Extensions, Leg Curls

Tuesday - Rest

Wednesday - Bench Press (one week heavy, one week light), Narrow Grip Bench Press (one week light, one week heavy)

Thursday - Running and Throwing (sprints, shuttle running, practice weight for height with 15kg plate)

Friday - Deadlift, High Pulls (one week heavy, one week light), Bent Over Rows (one week light, one week heavy)

Saturday - Running and Throwing (same as Thursday)

Sunday - Standing Strict Press (one week heavy, one week light), Push Press (one week light, one week heavy), Standing Dumbell Press (palms facing, no legs), Front and Side Lateral Raises


10 and 8 rep sets in the winter, 5x5 in late spring, cycle down to a double in deadlift and military press before comp (if international).

--

Gary Taylor:

Monday - Behind Neck Push Press (6-7x3-5), Power Jerks (4-5x2-5), Strict Press (2-3x8-10), Front/Side Raise/Hold



Tuesday - Olympic Squat (5-6x3-5), Quarter Squats, Power Cleans (3-5x3-5), Step Ups, Biceps, Abs



Thursday - Bent Over Rows (stood on block, 3-4x5-8), High Pulls from blocks (5-6x2-5), Deadlifts from blocks (5-6x2-5), Biceps, Abs



Friday - Incline Bench (2-3x6-8), Flat Bench (2-3x6-8), Behind Neck Power Jerks (5-6x3-5), Front/Side Raise/Hold



Weekend - Staircase-running with 100kg sack

--

Riku Kiri:

Monday- Bench Press (10-15x1-5, 240-260KG), Weighted Dips (5x5), Seated Dumbell Presses, Front Barbell Raises, Pulldowns Behind Neck (full stack), Hammer Curls, Tricep Extensions

Tuesday- Powerlifting Squat (5-10x5-10), Olympic Squat (5-10x5-10), Good Mornings (5x5), Leg Extensions, Calves, Abs/Sides

Wednesday- Stretching, Restoration exercises

Thursday- Narrow Grip Bench (5x5), Dumbell Bench, Seated Behind Neck Press, Front Dumbell Raises, Close Grip Pulldowns (full stack), Strict Curls (3x5-6), Tricep Pushdowns

Friday- Deadlift (5-10x3-15, 300-360KG), Partial Deadlift (5-8x2-8, 400-500KG), Stiff Legged Deadlift (3-4 sets)

Saturday- Front Squat (5-10x5-10), Leg Extensions, Abs/Sides

--

Jouko Ahola:

Monday - Super Yoke and Deadlift (triples off-season, 5-6 reps pre-contest)
Tuesday - Press - presses with stone or contest equipment, narrow bench + dumbbell bench press
Wednesday - legs, but no squats, leg drills to help with contests, high reps
Thursday - back, pulldowns and rows
Friday - farmers, carry and drag
Weekend - rest, unless competition (in which case atlas stones, tire flip, conans wheel depending on events)
Supplementary drills include - leg press, hammer curls, front squat, sit up with added weight, grip work (weighted bar hangs)
This is what some of the WSM legends did in there day, these days alot of the guys do events with mainstream lifts everyday but still do one serious events session a week

they tend to do thing like incorporate log press into there shoulder workout


KAZ:

Monday - Upper Body
Tuesday - Lower Body
Thursday - Upper Body
Friday or Saturday - Lower Body


Monday-
Heavy Bench
Narrow Grip Bench
Wide Grip Bench
Front BB Raises
Arnold Press
Kazmaier Tricep Press
Decline Kazmaier Tricep Press

Tuesday-
Heavy Squat
Light Deadlift
Shrugs
Seated Hammer Curls
Standing Cheat Curls
One Arm DB Rows (200lbs)
Close Grip Chins (unweighted)
Leg Curls
Standing Calf Raises
Crunches (weighted)
Leg Raises (unweighted)

Thursday-
Light Bench
Narrow Grip Bench
Wide Grip Bench
Seated DB Press (2x200)
Side Laterals
Tennis Backhand Cable Extension (elbow locked)
Kazmaier Tricep Press
Tennis Backhand Cable Extension (elbow unlocked)

Friday or Saturday-
Heavy Deadlift
Light Squat
Power Shrugs
Seated Hammer Curls
Concentration Curls
Close Grip Chins (weighted)
Kazmaier Military Rows (laying on bench)
Leg Curls
Seated Calf Raises
Leg Raises (weighted)
Crunches (unweighted)


Squat - shoulder width stance, rock bottom
Bench - raw and paused


Off-season - 3-4x8-10 [calves, abs and shrugs higher reps]
Then cycle down to a double in the powerlifts a week before comp, starting 10 weeks out, down to 5-6 reps in some supporting exercises

--

Jon-Pall Sigmarsson/Hjalti Arnasson:

Monday - Squat (5-6 reps), Bench Press (5-6 reps), Leg work, Chest/Tri work
Tuesday - Deadlift (5-6 reps), Back/Bicep work
Wednesday - Clean and Press (5-6 reps), Push Jerks (triples), Shoulder work
Thursday - Olympic Squat (7-10 reps), Bench Press (7-10 reps), Leg work, Chest/Tri work
Friday - Sumo Deadlift (triples), Back/Bicep work

In summer - running, grip and stone lift added, singles in deadlift and clean and press.

--

Jamie Reeves:

Monday - Olympic Squat (one week heavy, one week light), Leg Press (one week light, one week heavy), Step Ups, Leg Extensions, Leg Curls

Tuesday - Rest

Wednesday - Bench Press (one week heavy, one week light), Narrow Grip Bench Press (one week light, one week heavy)

Thursday - Running and Throwing (sprints, shuttle running, practice weight for height with 15kg plate)

Friday - Deadlift, High Pulls (one week heavy, one week light), Bent Over Rows (one week light, one week heavy)

Saturday - Running and Throwing (same as Thursday)

Sunday - Standing Strict Press (one week heavy, one week light), Push Press (one week light, one week heavy), Standing Dumbell Press (palms facing, no legs), Front and Side Lateral Raises


10 and 8 rep sets in the winter, 5x5 in late spring, cycle down to a double in deadlift and military press before comp (if international).

--

Gary Taylor:

Monday - Behind Neck Push Press (6-7x3-5), Power Jerks (4-5x2-5), Strict Press (2-3x8-10), Front/Side Raise/Hold



Tuesday - Olympic Squat (5-6x3-5), Quarter Squats, Power Cleans (3-5x3-5), Step Ups, Biceps, Abs



Thursday - Bent Over Rows (stood on block, 3-4x5-8), High Pulls from blocks (5-6x2-5), Deadlifts from blocks (5-6x2-5), Biceps, Abs



Friday - Incline Bench (2-3x6-8), Flat Bench (2-3x6-8), Behind Neck Power Jerks (5-6x3-5), Front/Side Raise/Hold



Weekend - Staircase-running with 100kg sack

--

Riku Kiri:

Monday- Bench Press (10-15x1-5, 240-260KG), Weighted Dips (5x5), Seated Dumbell Presses, Front Barbell Raises, Pulldowns Behind Neck (full stack), Hammer Curls, Tricep Extensions

Tuesday- Powerlifting Squat (5-10x5-10), Olympic Squat (5-10x5-10), Good Mornings (5x5), Leg Extensions, Calves, Abs/Sides

Wednesday- Stretching, Restoration exercises

Thursday- Narrow Grip Bench (5x5), Dumbell Bench, Seated Behind Neck Press, Front Dumbell Raises, Close Grip Pulldowns (full stack), Strict Curls (3x5-6), Tricep Pushdowns

Friday- Deadlift (5-10x3-15, 300-360KG), Partial Deadlift (5-8x2-8, 400-500KG), Stiff Legged Deadlift (3-4 sets)

Saturday- Front Squat (5-10x5-10), Leg Extensions, Abs/Sides

--

Jouko Ahola:

Monday - Super Yoke and Deadlift (triples off-season, 5-6 reps pre-contest)
Tuesday - Press - presses with stone or contest equipment, narrow bench + dumbbell bench press
Wednesday - legs, but no squats, leg drills to help with contests, high reps
Thursday - back, pulldowns and rows
Friday - farmers, carry and drag
Weekend - rest, unless competition (in which case atlas stones, tire flip, conans wheel depending on events)
Supplementary drills include - leg press, hammer curls, front squat, sit up with added weight, grip work (weighted bar hangs)

weeman2

itsallabout the L

i would say 200kg would be a resonable strength level but it doesnt always translate sometimes guys with good gym weights just cant adapt while guys with lesser lifts can be better all round

its a bit strange like that but at a novice level 200kg would be ok to start with

kevpants

Great post