Beginning Strongman

[Trent_D]

I've been doing some looking into setting up a strongman routine. Now I should go ahead and state that I have no access to any strongman event equipment. Only an old gym with lots of free weights and a couple machines. So I'm looking at how I could go about setting up a gym based strongman routine. Any help would be greatly appreciated.

 

[AZBodyZone]

some strongman equipment is easy to obtain at minimal cost. You can acquire large used tires free from any heavy equipment dealer, or tire store, and the will usually even deliver free of charge because it actually costs them to recycle the tires. Take your old gym bag and turn it into a giant sandbag, then you could usually get empty kegs from a local bar for $30, that is what the deposit usually is on them. You can use an old tire, 2x2 piece of plywood,eyehook and some rope to make a decent sled.

As far as in the gym, i recommend heavy deadlifts, squats, hang cleans, and standing overhead presses. Shrugs, are always good to throw in there along with good mornings and lots of core work. One of the biggest things is to train your grip, if you are intending on competing in strongman a weak grip will definately affect your performance.

 

[Iceman1800]

where do you live? there is always a good chance there is a strongman crew within an hour or so drive from you. that way you can have some access to equipment on occasion

 

[Mr.Meat]

I've been doing some looking into setting up a strongman routine. Now I should go ahead and state that I have no access to any strongman event equipment. Only an old gym with lots of free weights and a couple machines. So I'm looking at how I could go about setting up a gym based strongman routine. Any help would be greatly appreciated.

Just employ a routine based around Deadlifts, front squats and overhead pressing. Beyond getting as "gym strong" as possible there's not gonna be much you can without access to the SM implemants.

 

[Trent_D]

I live in West Virginia. Most people that lift around here keep to themselves completely so I am having a hard time finding any local contribution.

 

[Iceman1800]

This is the contact info for the NAS state chair in WV. He should have a real good idea of the various training crews in your area

Brian L. Allen
308 Fairview St.
Weirton, WV 26062
Phone: 304-374-5709
Email: [email protected]

 

[Trent_D]

Alright thanks for all the help guys.

 

[Mammot]

You beat me

Your beat em to this post, those are some good suggestions.

Fill the keg half with water first and not sand. The instability of it sloshing around will help you gain some incredible strength

some strongman equipment is easy to obtain at minimal cost. You can acquire large used tires free from any heavy equipment dealer, or tire store, and the will usually even deliver free of charge because it actually costs them to recycle the tires. Take your old gym bag and turn it into a giant sandbag, then you could usually get empty kegs from a local bar for $30, that is what the deposit usually is on them. You can use an old tire, 2x2 piece of plywood,eyehook and some rope to make a decent sled.

As far as in the gym, i recommend heavy deadlifts, squats, hang cleans, and standing overhead presses. Shrugs, are always good to throw in there along with good mornings and lots of core work. One of the biggest things is to train your grip, if you are intending on competing in strongman a weak grip will definately affect your performance.

 

[Trent_D]

I figure I'll go ahead and post a routine I threw together after some more searching around. Let me know what you all think. Change it around or destroy it completely. Thanks

Monday
Standing Military 5x8-12
Lat Pulldown 5x8-12
Close Grip Bench 4x6-10
Barbell Curl 4x8-12

Tuesday
Squat or Deadlift 5x3-5 (alternate every week)
Front Squat 3x12-20 or Stiff Leg Deadlift 4x10 (alternate every week)
Weighted Situps 5x10
Grip Work 10xFail

Thursday
Clean and Press 8x1
Barbell Shrugs 4x10
Skullscrushers 4x6-10
Hammer Curls 4x8-12

Friday or Saturday
Pick 3-5 events and work on them today

 

[Mammot]

Reps

Do you have anyone local to mentor you?

 

[Trent_D]

Well I just found out that there are some guys in Morgantown, which is about an hour away, that do event work every Saturday. So I might try getting with them from time to time. I'm in the process of getting their contact info now.

 

[southern2316]

Strongman equipment is a lot of fun to train with. I started working at a gym and one of the independent trainers is actually a pro and he invited me to train with him on saturdays!

 

[Iceman1800]

Strongman equipment is a lot of fun to train with. I started working at a gym and one of the independent trainers is actually a pro and he invited me to train with him on saturdays!

who is he?