my unofficial strongman training plan

[skaman607]

thanks for the information on the squat rack

you could also do leg raises, with a band if regular ones get too easy

and yes you had better work on endurance, it is painful

 

[t3c]

what else can i do for abs?

so far i have:

split eagle sit ups
standing band crunches
kneeling band crunches

my abs aren't even sore today. it's my obliques that are. btw, i feel no 'bad' back pain today, which is awesome. just nice and sore

DB side bends are great since your obliques stabilize you when you squat

 

[b fold the truth]

you can also do static holds for time with the bands....say 20 seconds each side and front...

Use your head...you can do all kinds of things.

B True

 

[jeremys]

ok

i tried reverse hypers again. i got 10 bad reps w/ a couch cushion, but it's more than yesterday. i dont know how you can breathe doing these, even if you have strong abs. breathe through your chest instead of stomach?

when i'm laying on the board, i can breathe 1/4 breaths now, but a lot of pressure builds up in my head and neck. feels like i'm going to pop, hehe

 

[b fold the truth]

I'll try to shoot a video when we do them on Sunday. I place my hip bones right on the board also.. You have to be able to push your abs out and hold them for a while... you should be able to push out with your strong abs AND be able to breathe too..

B True

 

[jeremys]

just some updates:

i can do the reverse hypers now. i had to slide my hip bones up a little as b suggested, and i just push out with my abs and hold them there while i breathe 1 small breath every rep

the wheelburrow event has changed to an outdoor hussafeld stone carry for distance. the contest will be indoors i believe

 

[jeremys]

b:

you mentioned once not to train to failure on every week for events. so do i change i up every week? example:

tire flip: week 1: max flips, week 2: fastest time, and alternate?

also, how many events should i do in 1 event training day? all the ones that are going to be in the contest? or split them up and do half on 1 week then half the next week?

thanks

 

[b fold the truth]

b:
you mentioned once not to train to failure on every week for events. so do i change i up every week? example:

tire flip: week 1: max flips, week 2: fastest time, and alternate?

also, how many events should i do in 1 event training day? all the ones that are going to be in the contest? or split them up and do half on 1 week then half the next week?

thanks

I find it nearly impossible to do the events to failure unless you are talking about doing it for reps or for distance. I can only go so heavy on some of the events anyway...

I try to hit all of the events in one day if I can...this contest is allowing me to (Boston) but yours may not. Many strongmen lift 2-3x per week and do their event training on Saturdays. I find that I get the most benefit from doing 2-4 sets of an event at a lighter weight than I do from using the contest weight or a HEAVY weight for one set. Practice technique...technique can be so much more important than strength on the events.

With the tire flip...you can do a set for max flips (you will probably puke) THEN a set for say 50' in the fastest time. Do you have a training partner? Competition is good...and it is nice to have someone there to push you.

You can always do the BIG events on one day and the static events or less taxing ones mid-week.

B True

 

[jeremys]

With the tire flip...you can do a set for max flips (you will probably puke) THEN a set for say 50' in the fastest time. Do you have a training partner? Competition is good...and it is nice to have someone there to push you.

and i'd do this every time i do the tire flip?

i'm afraid i won't have a training partner. it will just be me against me

 

[b fold the truth]

You might be able to do it everytime. You are just starting with strongman...it is like being a 150 pound newbie to weight training...everything will make you better. You can do sets of max flips (10-15) then go for a couple sets of 5 flips.

B True