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Post by thewicked on Dec 2, 2007 22:29:13 GMT -5
what does your typical strongman trainee week look like?!  |
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Post by thewicked on Dec 4, 2007 0:18:46 GMT -5
Hades yeah buddy hook it up!!! I start this week! I played with a few of the stones and picked up the 250 like it was cake..makes me wonde rwhat it's going to be like to pick up the 300's and our houssefel stone is just a big donkey rock! SAY WHAT!
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Post by dj on Dec 4, 2007 10:43:51 GMT -5
No offense, but you will need a whole lot of "vitamin s" and other things if you even want to consider doing what Marius does. His workouts are crazy, you can find them on his website.
What we do is train 4 days a week.
Mon. Deads, lower back work, triceps, cleans, etc.
Wed. Squats, other leg work, biceps, upper back
Fri. Events usually 3-5(one week heavy, shorter distances, lower reps, etc. and the next week more speed, longer runs and reps)
Sat. Speed pressing (bench or military), plyos, additional tricep work
This is just an example of what I did leading up to winning Ntls.
Obviously, there are alterations made along the way.
A great board to check out for strongman info, workouts, etc. is Marunde-Muscle.com
There are workouts, videos and a forum. The forum is loaded with some very knowldgeable strongmen.
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Post by m on Dec 4, 2007 12:33:31 GMT -5
"vitamin s" ;D
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Post by dj on Dec 4, 2007 14:32:18 GMT -5
You are correct, that is what the original point was about, training. But, in fact, to be able to do that type of training and workload, one must be realistic in what it takes to do it.
I have trained and been around strongman for many years and was simply trying to let it be known, that Marius's program is not the way for a new trainee to do things.
He will be done before he gets going.
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Post by thewicked on Dec 5, 2007 18:26:48 GMT -5
there's no way my donkey would be able to do stuff marius does but i thought a condensed version i could tailor to me would be good...
I like teh 4 day workout yo ulayed out..that looks pretty sick!
And it's a proven winner especially for you!
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Post by dj on Dec 6, 2007 11:04:08 GMT -5
thewicked,
ha ha Yeah, the Mariusz workout is not for your average or even close to average guy.
Another thing to watch out for in strongman training is overtraining. It will happen alot faster than with powerlifting since most movements are hitting the full body. Really learn to listen to your body. Any other questions, let me know and good luck.
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Post by thewicked on Dec 10, 2007 0:01:18 GMT -5
This is how the strongman training went..
got warmed up wiht some squats and deads and cleans and went at it..
Farmers walks was a BLAST!!! I didn't think i'd enjoy this one but I had a ball! I think I did well at it for my first go around but then again I don't have Shoot to compare it too. I know what the distance is for the show and I know what weights will be used..so the plan is to use HEAVIER stuff for longer than the listed distances to amke the meet seem like a snap..they're also using skinny handles on the farmer's so I decided to work with teh FAT handles to make my grip that much stronger...
I went down with 135lb farmers 100' with a turn no problem just to get a feel for it.. then I did the 225lb farmers for 80' twice I just picked them up and ran as far as I could before my grip choked out...and then got the 275lb farmers handles 30' twice as well. I want to start working with the 275lb farmers when I do them to get used to it because when I dropped them at teh end I felt like those times when you're on the treadmill and you get off when it's over and it still feels like you're on it and can go 100 miles an hour...yeah it was pretty (I have a foul mouth) cool.
I was going to flip the 700lb tire but they had a SKIN of something sitting in it from the friday night power meet's cook out. WTF it was I didn't know but I was told it was supposed to be in there so I skipped this one out. NEXT time..
I FINALLY got to play with the stones adn I'm very disappointed.. I could only pick up the lil dinky stone that was 215lbs. I worked with loading it and standing upw ith it but they don't have a platform to throw it on so I just picked it up and down. This one was beat all to Hades so it gripped my forearmes well. THEN i got my hands on that 232lb stone... and apparenlty no one uses that one. That Duckies thing was slicker than Shoot out a duck's donkey. No matter what I did I couldn't get it off the ground. I hug'd it, bit it, rolled it, I tried to get my fingers under it to row it up onto my lap and that was about stupid as Hades too. I just went back to my lil nancy boy stone and played with it some more. Disappointed yeah.. but I just bent over adn tried to do it like I saw on the strongman films. So much for thinking I was going to kick thatbig 300lber's donkey! HAHA
I then did the log clean and press.I'm not sure how much the implement weighs but I worked with loading it up and pressing it no problem. It's not hte picking up and the pressing that's hard it's the getting it up TO press it that I've got to work on. Empty it was easy.. I tried adding a pair of 45's and that was a joke. I put some 25lb plates on there and got it up and pressed it for a few reps for kicks. I punished the crap out of my shouldes yesterday so I didn't want to really go too hard. Humbling to say the least.
No hussefel stone to walk with..someoen dropped it and apparenlty broke it..sandstone rock I'm told so I packed my toys nad left.
I LOVE IT!
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Post by dj on Dec 10, 2007 9:36:39 GMT -5
wicked,
That is cool that you got your feet wet in strongman. What is your height and weight?
That is very good for your first time with the farmers. That is quite a bit of weight. I trained with thick handles alot as when you use the smaller ones it makes it alot easier. Make sure and train some with the smaller ones so you are used to the feel though.
Funny story about the tire.
With a tire stay low and drive through it. Almost like a down lineman in football. Always be moving forward.
Don't worry about the stones, those take alot of practice. I don't know if you have tacky but if not, get some. Jackals sells Elite Tacky and it is the best. Tacky will help your hands/arms stick to the stones thus making it easier to pick them up and put less strain on your biceps.
Sounds like you had fun and that is the name of the game. Just keep at it and remember, constistency is the key.
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Post by thewicked on Dec 10, 2007 10:15:32 GMT -5
I'm really going to focus on the things I have the hardest time with....those being the stones, the log clean and press, and the hussefel..
What weight classes fall into the light weight class? I'm 6'@245 right now but know I can easily cut down to 231 and possibly 220. We'll see how I feel at 231
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Post by Williamson on Dec 10, 2007 11:40:00 GMT -5
Biting a 232# stone.... that's wicked!
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Post by dj on Dec 10, 2007 15:26:47 GMT -5
LW is 231.4# and under and then some promoters have a 200# and under and a 175# and under class. Depends on how big the meet is and how they want to do it.
They all fall into the LW category.
Focusing on your problem areas is a good thing. Master your strong points and bring up your weaknesses.
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Post by thewicked on Dec 11, 2007 22:16:52 GMT -5
LW is 231.4# and under and then some promoters have a 200# and under and a 175# and under class. Depends on how big the meet is and how they want to do it. They all fall into the LW category. Focusing on your problem areas is a good thing. Master your strong points and bring up your weaknesses. sweet..i can drop 5lbs each month slowly and keep alot of my strenght up... here's teh workout plan now.. tuesdays-chest and back with squats and speed pulls thursdays-shoulders and back with conventional pulls and light weight squats saturday-events (3 to 5) sunday-accessory stuff...biceps, triceps, traps, abs, cavles, etc. |
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Post by dj on Dec 12, 2007 8:35:29 GMT -5
Looks pretty good. Just watch that you have enough time for your back to recover, especially before event day. Your back will take a beating with all the events. I know I had to do deadlifts and most back work on Mon. and then events on Fri.
Just listen to your body and go with it.
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Post by thewicked on Dec 12, 2007 9:16:39 GMT -5
Looks pretty good. Just watch that you have enough time for your back to recover, especially before event day. Your back will take a beating with all the events. I know I had to do deadlifts and most back work on Mon. and then events on Fri. Just listen to your body and go with it. yeah my workouts have been kinda all over the place..i really like your routine schedule and obviously it's worked VERY well for you. |
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Post by dj on Dec 12, 2007 12:31:17 GMT -5
Where are you located? Any comps in mind to do?
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Post by thewicked on Dec 12, 2007 12:43:16 GMT -5
Where are you located? Any comps in mind to do? yeah the NAS strongman here in fort worth in february..i'm out of metroflex gym in arlington. |
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Post by dj on Dec 12, 2007 14:42:14 GMT -5
If you ever get in the Houston area (I assume you are in TX), let me know and I will get you in touch with some real good training people and friends of mine, Roger and Travis Ortmayer. Travis is a heavyweight Pro on the IFSA circuit and Roger is a master competitor in the amateur ranks.
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Post by chancey on Dec 17, 2007 12:28:35 GMT -5
Man I fianlly broke down and worked with some stones this weekend and let me tell you that's some hellacious work on the back. Because I had gone up to 565 on my DL that day I didn't get totally crazy but did get a 230 pound on 50" box. Had to learn the technique first and am ready to go bigger. I never do overhead pressing but did get the log for 200 pounds at 3 reps. Great work. One friend PR on his log press at 303lbs and I couldn't beleive it when two of them (brothers) started challenging each other on the 340 pound stone. I think they each lifted it up 6 or 7 times and this was after deadlifting! Great stuff. I'm not built for this but I like it!
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Post by dj on Dec 17, 2007 12:37:34 GMT -5
Chancey,
Great to hear. Strongman is very addictive.
Gotta love those stones, they are a killer.
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Post by chancey on Dec 17, 2007 20:59:35 GMT -5
I may not be a true convert but I am honestly sold on the stone work. I was not prepared for my lats and my upper back to be so sore. No to mention my lower biceps and forearms. I got two nice bruises on my forearms - sweet. I think this kind of work will help me on all three powerlifts and add greater variety to my workouts.
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