This is part three of a three-part series.
At this point, we’ve discovered how Strongman training can be a viable substitute for Olympic weightlifting to develop brutally strong football players who not only display explosive physical capacities but have explosive attitudes as well. If you’re anything like me, you’ve become excited at the prospect of training your athletes with the fun and highly effective exercises like tractor tire flipping or stone loading discussed in the Part Two of this series.
But you also have questions. You’re wondering, “How exactly do I integrate this stuff into my already established strength and conditioning routine?” There are a few different ways that I like to integrate Strongman training into my athletes programs. Below, I’ll outline each and give you a few sample workouts to use.
1. Strongman conditioning: When coaching young athletes (ages 9–13) or very weak and de-conditioned clients, I like to use several Strongman exercises as “conditioners.” In other words, I use these as a means for building functional capacity, strength, and fitness. Because Strongman exercises are done using the whole body, they are great for muscular, neurological, and cardiovascular conditioning—the exact physical capacities that most young punks are lacking.
Sample “Strongman conditioning” circuits, repeat 3–6 times:
1. Light tire flips X 5–10 reps
2. Keg carries X 20–60 yards
3. Sledge hammer slams X 10 right/10 left
1. Light sand bag loading X 10 reps
2. Light farmer’s carries X 20–60 yards
3. Backward sled drags X 20–100 yards
1. Light keg clean and press X 5–10
2. Light sand bag carries X 20–100 yards
3. Small car or Prowler push X 20–100 yards
2. Strongman power development: With older, stronger, and more experienced athletes, I will often substitute max effort lower body lifts with “Strongman power” exercises to build a more explosive athlete with attitude! These should be performed at the beginning of a workout followed by bodybuilding.
Sample “Strongman power” workouts:
Heavy tire flips, 5 X 5
Walking lunges, 40 yards X 3
Reverse hyper, 3 X 10
Barbell Russian twist, 3 X 20
Timed hangs, 1 X as long as possible
Heavy sandbag loading (150–200 lbs), 5 X 3–5
Barbell step-ups, 3 X 12
Forward upright sled drags, 20–100 yards X 3
Hanging knee raise, 3 X 15
Plate pinch for time, 1 X as long as possible
3. Exercise substitutions: Some Strongman exercises are great substitutions for bodybuilding exercises that train the same muscles. For example, farmer’s carries are a great exercise substitute for shrugs and grip work. In fact, I feel like farmer’s carries are one of the best exercises for developing overall strength and conditioning.
Shrugs and grip work è farmer’s carries
Deadlifts è tire flips
Front squats è sandbag loading
Barbell clean and press è keg clean and press
Abdominals è yoke walk
Seated rows è hand over hand rope pull
Straight leg deadlifts è keg carries
Upper back and biceps è keg carries
Hamstring and glutes è forward sled drags
Quadsèbackward sled drags
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.