legaljuicer

Ok. I would like to see what others are doing for their routines. Here is the one I am using(compliments of teamsniffy)

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Workhorse

I'm doing....................... DC

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Sentinel

is that IA's program?

legaljuicer

No it is from liftism

The Dude

I know Strongman isn't bodybuilding, so endurance is a factor that should be considered when training, but would a 100-repper on the pushdown really be all that helpful for anything?

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Workhorse

Now that I have time to look at this and not just reply like a smartass... I'll tell you what I really think.

This is NOT a good program for strongman... period. These workouts would take HOURS to complete as well. I would focus on ONE main exercise for each bodypart, preferable a compound movement, and hit it hard once a week... then rotate 2 or 3 exercises over 2 or 3 weeks and that way you're not doing the same stuff EVERY week.

Also, strongman is all about overhead pressing and grip... I see NEITHER in this trainin split. Sorry, but side raises and front raises aren't going to get you to a big overhead press.

Honestly, my advice is stay far away from this split and some of exercises listed if you're serious about strongman. Oh, and a 100 repper isn't going to do anything but build up lactic acid...sorry.

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KS Strongman

Well not saying this is right but this has been my program for quite some time:

Monday-Chest/Arms-yes I still train biceps becuase it helps keep the tendonitus away that storngman causes for me.
some sort of flat bench-DB or barbell, Incline Close Grip, and a higher rep/low rest finisher, I hit some pressdowns and some sort of Frnech Curl/OH DB Extension, for arms once heavier curls movment and one lighter higher rep/low rep- I also stretch during this workout to not tighten up and lose flexibility

Tuesday-Squat/DL/oly/conditioning
start out with a DL movment-rotate floor DL, platform DL, block Pulls, and trap bar, squat i rotate front, back and band-change the reps each week usually 5-6 sets of 2-5, then I rotate one oly movment a week, I go light and the whole point is to work on the explosiveness of the lift, will rotate between Powersnatch, hang snatch, power cleans, hang cleans, and snatch or clean grip high pulls, I finish up with some sort of medley, can consist of a load. carry, drag or all the above, and I do reverse hypers after this to end the night, also will throw in some grip work on this night alot of time too

Thursday-Overhead/Upper back
Push Press or strict press-bar, log, palms facing bar
will add in some reps on the DB press on light nights for high reps with short reps, then i do a shrug movement, an heavy Rows, then shoulder accessory stuff and pulldowns last

Saturday-Event Day
usually depending on the contest I do 3-5 events, a carry, a load, something for grip, and log/Kbell/axle, and change it up do say heavy Yoke one week, then the next time a little ligher but with higher intensity, we do alot of say 600lb Yoke, and me and my training partners will go 3 runs of 60 back to back to back


* not saying this is the best or right way, but its worked well for me

legaljuicer

now we are getting some good replies and thoughts. Come on I know there are more opinions and routines people are using. Come one people post yours up.

I-beam

pull/push/legs

i actually don't deadlift on pull just upper back and biceps, heavy horizontal row first, then pull ups or pulldowns I'll even use the hammer stregnth pull down
and some curls, usually a set of 15 or 2 sets of 10

for push i keep it simple
normally i do heavy overhead and then a chest movement, laterals and tris but I like to barbell bench some times so ill do that and high rep overhead
high reps on laterals and tri's
prehab work (rotator cuff tendonitis)

legs
heavy squats with sldl as assisitance, or heavy deads with front squats as assistance
maybe leg press, usually skip it haha
abs, or hypers and calves if im feeling extra perky

Sentinel

a friend of mine from Mike Riguerra's forum (iron godz) does a similar routine. works very well for him.

Sentinel

oh ok.

i was going to post a lot of the points WH made but then i thought against it because id mostly likely get flamed.....but, those were some very cool points and i agree with him.

KS Strongman

my training does also change due to events for a comp to, if I need more endurance I will add in more cardio, superset, less rest, if theres a partial pull Ill focus on that as my main DL movment, etc.

ST

Superman55

i have a great routine that i will post here at a later date... i combine DC and powerlifting. the PL for pure strength, and DC is set up for endurance. it works real well on a push/ pull/ legs split... with event training optional on the weekend for the serious strongman... whole work out takes hour and a half. 3 days a week. that includes warm-ups and extreme stretches from the moment u enter to the moment u leave.

brotherdarryl

Is there just one way to train for this? You guys have good routines but mine is no where close. Oh except for Saturday being event day. There have been some Saturdays that are harder than show day. Makes Monday really hard to even go to work. The basics to my routine are to rotate lifts and rotate the intensity, light, medium and heavy. Work in some event trainning at the end when I'm smoked and see how I do.

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KS Strongman

Daryl,

Even within our training group alot of us do different stuff during the week, I do some Pling too, and when Im trainign for a meet, my workouts train quite a bit too.

ST

legaljuicer

How does this look? I tried to put something together like you have below.

Monday-Chest/Arms

db bench 2x5
incline close grip bench 2x5
barbell bench 3x10
oh db extension 2x10
hammer curls 2x10
barbell curl 1x5 1x10




Wednesday Squat/DL/oly/conditioning

dl(choice) 5x2-5
squat 2x5
reverse hypers 2x10



Friday-Overhead/Upper back

db shoulder press 2x5 1x10
lat pulldowns 3x5
shrugs 2x10

Workhorse

You may want to alternate squats and deads each week... doing both every week will be VERY taxing on the CNS. But other than that, it looks ok.

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***You weigh the same standing on the scale or beside the scale. It is just a number***

CHECK OUT MY TRAINING JOURNAL HERE

brotherdarryl

Yeah we deffinitely don't do deads every week. And we rotate the style of deads. Using bands or just going heavy. Lower back gets worked on almost every move you do for strongman. Same with squats. We have a heavy night, power bands then a night where we do overheads, zerks and fronts. Variety baby, thats what makes the muscles grow. Plus keep it fresh. Did chest last night finished with farmers. Not my usual finish. As for my norm. One muscle group a day. Hit it hard and fast, no Slackin! Important groups in my opinion(legs, back and shoulders) the rest is to keep ya looking some what normal.

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legaljuicer

thanks for the advice. and I was thinking that when I put it together but it seemed to short if I didn't put it in. maybe I will add some ab work in. Thanks again.

KS Strongman

we do dead and Squat every week, but I back squat one week, front sqaut the next, so not always a heavy load, also do a lighter DL on the back squat nights, and heavier on the fornt squat, but that doesnt work for everyone. I feel this beating gets my CNS ready for strongman.

ST

brotherdarryl

I'll give the heavier DL's a try tonight. I do tend to get stuck in a rut on those. Also some of work out partners whine about it being to heavy. Tonight is front squats, overheads and zerks. Should be interesting as I did some stone work last night.

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FAHall

Hello all,

I am very new to strongman training. I am looking at competing at an event next summer in Madison. Here is the training program that I have set up:

Week 1

Monday Overheard
Power Clean Dynamic 5 5
Military Press Heavy 3 3
Rear Delt Assistance 3 10
Dips Reps 1 Max
Cheat Curls Heavy 3 3
Sprint Row GPP 1 3-6

Tuesday Legs
Deadlift Heavy 5 54321
Step-ups Reps 2 20
Standing Calf DC 1 10-12
Standing Crunch Heavy 3 8
Grip Reps 3 20

Thursday Strength/Endurance
Pullups N/A 25
135 Deadlift 1 50
Pushups 1 50
High Box Jumps 1 50
Floor Wipers 1 50
Single Arm C+J 35lb 1 50
Pullups N/A 25

Minimal-no rest between sets. Everything is timed, and attempt to beat time each week. Goal of under 20min


Saturday Events


Week 2
Monday Overhead
Push Press Heavy 3 3
BTN Press Reps 3 12
BB Rows Heavy 3 5
Bench Dynamic 3 12
Hammer Curls Reps 1 Max
Elliptical sprint GPP 1 3-6

Tuesday Legs
Good Morning Reps 2 12
Standing Calf Dynamic 3 10
Side Bends Heavy 2 10
BB Hold Heavy Timed 2 Max
Oly Squat Widowmaker 1 20

Thursday Strength/Endurance
Pullups N/A 25
135 Deadlift 1 50
Pushups 1 50
High Box Jumps 1 50
Floor Wipers 1 50
Single Arm C+J 35lb 1 50
Pullups N/A 25

Minimal-no rest between sets. Everything is timed, and attempt to beat time each week. Goal of under 20min.



Saturday Events

This looks like alot of training, but I counted and it is never more than 14 sets per workout. I am open to any suggestions that people have. I know that the Strength/Endurance days are unconventional, but I see it as an excellent way to work on strength/endurance, and also train my body to flush lactic acid for competitions. I am also sure that I will get some flak for it being the published workout for "the 300", but I was thinking of ways to really up my strength and conditioning simultaneously, and I remembered reading about this workout awhile back. Seems to fit my needs very nicely.

As far as events, I currently don't have access to any of the equipment needed to train events. I am looking into whether or not my school has any of the equipment ( I know they have sleds, but I need to figure out how to get one). For now I will be doing as close an approximation to the events as I can. Each event day will consist of one lift, one walk, and one pull/push. I have a few choices here right now: I can do farmer's walk with DBs (Up to 120 anyways), I can load up one half of a barbell and bearhug/lift the plats to simulate atlas, and I can push a car. Other than that, I am not really sure what event options I have available. The big problem is that I don't have any room to store equipment, nor do I have money to purchase it. For now I am going to have to make-do and just really hope that my school has some of the stuff.


Again, I am new to this and very open to suggestions from the more experienced strongmen out there.

And now I'm off to see how well I can handle the Strength/Endurance day.

Thanks for all of the help,
Alex Hall

trueathlete

Good luck, you should look into Colorado Pro Gym if you are in Colorado. They have many strongman tha train out of there.

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FAHall

I'm in Wisconsin.

WannaGro

Your Strength/Endurance "300" day I would definitely change. I don't think that that is the kind of strength and endurance you need for strongman. I don't think deadlifting 135 50 times or one hand cleaning 35 lb dbs will really help you. I would work on more heavy static holding or walking holds with a good amount of weight for strength endurance.

Also that is not the workout that the 300 stars did, that was the test they did at the end. The gym owner/trainer for the movie stated that on his site. He said it's not to be done regularly, because it is to much.