Strength training

[sanga]

How do you set out your training, i.e. do you squat on certain days and incorporate farmers walk on that day, Bench press on another day and add stone work etc?

[cougarman]

Most people inc myself will have gym lift days and then event training days.

Mind goes something like this.

Monday.
front squat
Deads
one of the following lunges,leg curls,good mornings
grip
abs


Thursday
OH press of some kind,
Chins
Press, one of the following bench. board,floor, d bell or dips.
Rows,
Abs

Arm mixed in as and when.

Saturday event, mixed up but if a comp coming up i train the event in the comp.

[Steve Gardener]

Some of the top guys have been interviewed as part of the WSM event and said pretty much the same. All adjusting that might be done is to ensure muscle / strength recovery. So you wouldn't squat and deadlift one day before heavy event training. Check Cougarman, TT and Dunksters logs. They do weights, including working weak points, during the week and event training is at our place Saturday afternoon. The lifts they do on Saturdays are usually 3 - 4 from a list of about 7-8. That way they never do the same routine twice but sets, reps and weights of individual lifts and events can be tracked.

[sanga]

Nice one cheers

[sanga]

I have the following at the moment, seems ok.

Mondays Deadlifts, Bent rows and calf work
Wednesdays chins,dips,ab work, grip work and conditioning including sprints and skipping
Fridays Squats, Bench, Shoulder press off rack
Saturday Farmers walk, Keg lift, Hammer work etc

[Steve Gardener]

For most of the guys who do strongman the weekend work - ie: Saturday afternoons - is their hardest sessions. So much of
strongman affects the core (abs, lower back and obliques) that doing Squats the day before would be too much. Strength training as you are doing it might be ok but to get the best out of the heavy Saturday afternoons I'd do the following:

Mondays: Deadlifts, Bent rows and calf work

Tuesdays: chins,dips,ab work, grip work and conditioning including sprints and skipping - none of the lifts on this day are that heavy so you should be ok after Mondays workout.

Wednesday: rest

Thursday: Squats, Bench, Shoulder press off rack

Friday: rest

Saturday: Farmers walk, Keg lift, Hammer work etc

Sunday: rest

[Steve Gardener]

Most competitions are either weekends or bank holidays so training in this way helps - ie: the hardest work and the greatest volume is trained on the same days of the week as competitions.

Mike's new routine has been written out for him by Nick McKinless (current Britains's Strongest Man - 105-kilo class). If you look at his and TT's Saturday workouts you'll see weak lifts worked first, then a strong lift or two and finally some kind of ass kicking medley (basically torture after the rest of the session). It can easily be a 3 or even 4 hour session and the guys go home absolutely shattered. Poor Oscar went home once with tacky, snot and blood on his top, fell asleep on the 1-hgour bus ride and woke up just in time. Got off the bus looking like death and had his parents threatening all kinds of legal action - their poor son etc - it aint' pretty but it's how champions get made. We plan on filling up the trophy shelf this year!