Need some advise with training for Strongman

[Mjohnson81]

I posted this in the strongman/powerlifting board, but this is the training board so here it is.  I'm looking at doing a Strongman competition in September and I'm trying to come up with a training routine for the gym that will help me.  I know that there are three main areas that I need to work on in the routine, deadlift, squat and overhead lifts but I don't know if I've covered the bases that I need too.  Take a look at what I've come up with and let me know what you think.

Day 1 Back and Bi's
Deadlift: warm up 10-15 reps, 3-4x5 working sets
Bent Rows: 3x10
Lat pull downs: 3x10

BB curls: 4x10
Reverse Grip Curls: 4x10

Day 2 Legs/Calf's
Squats: warm up 10-15 reps, 3-4x5 working sets
Front Squats: 3x10
Leg Extension superset w/ Leg Curls 3x10 each

Standing calf Raises: 4x15-20

Day 3 Rest

Day 4 Shoulders
Military Press: warm up 10-15 reps, 3-4x5 working sets
Behind Neck Press: 3x10
Dumbell Raise: 3x10
Laterall Raise: 3-10

Day 5 Chest/Tri's
Bench Press: warm up 10-15 reps, 3-4x5 working sets
Incline Press: 3x10
Flat bench fly's: 3x10

French Press: 3x10
Tri Pressdown: 3x10

What do you guys think?  To much, to little?  What would you change if this was your workout?  Please feel free to say anything you want.

Thanks

[wes]

1.- I wouldn`t do deads on the day before I squatted.

2.- Two pressing exercises are redundant IMO,and never do shoulders on the day before chest.

3.- Skullcrushers in place of French Press.

4.- Underhand Grip Pulldowns

5.- Inclines should have the same rep scheme as Benches or at least do a 3x5 scheme.

6.- Plate Raises in place of DB Raise..............grab a 45 pound plate and do a front raise with it.

Day 1: Legs
Day 2: Chest & Biceps
Day 3: Rest
Day 4: Back
Day 5: Shoulders & Triceps

[Mjohnson81]

What about cleans and snatches.  Does anyone think that I should put those in my routine somewhere?  If I do should I take something out for them?

Thanks

[MisterMagoo]

What about cleans and snatches.  Does anyone think that I should put those in my routine somewhere?  If I do should I take something out for them?

Thanks

cleans yes, snatches no. jerks definitely. i'd say jerks would have to be amongst the most useful exercises possible. think about how many events involve pushing something overhead while standing. the better your body is organized to doing so the better.

[PANDAEMONIUM]

What about cleans and snatches.  Does anyone think that I should put those in my routine somewhere?  If I do should I take something out for them?

Thanks

I second what Magoo said on cleans.  PCs are one of the BEST all around total-body strength builders.  Since (if done properly) they'll take the wind out of you twice as fast as squats or DLs, you should stick with very low rep sets, or just do a series of heavy singles broken up by 1-2 minute rest in between each lift.

[MisterMagoo]

I second what Magoo said on cleans.  PCs are one of the BEST all around total-body strength builders.  Since (if done properly) they'll take the wind out of you twice as fast as squats or DLs, you should stick with very low rep sets, or just do a series of heavy singles broken up by 1-2 minute rest in between each lift.

seconding your second. even doing triples on cleans tends to knock me out, even worse if i toss the jerk on the end. a buddy of mine does sets of 8-10 with 225 and i just have no idea how. 

[Mjohnson81]

So, where would I add clean and jerks into a routine?  Would they be more of a shoulder workout or legs, or should I do cleans on leg day and jerks on shoulders?  I would like to do the whole movement at once and not break it up, so what should I do?


Thanks

[wes]

You could do back & shoulders together and do the C & J on that day since it affects both back/traps and shoulders.

[Mjohnson81]

So with back and shoulders on the same day here's what the revised routine will look like.

Day 1 Back/Shoulders
Deadlift: warm up 10-15 reps, 3-4x5 working sets
Bent Rows: 3x10
Lat pull downs: 3x10

Military Press: warm up 10-15 reps, 3-4x5 working sets
Clean and Jerks: 4x8
Laterall Raise: 3x10

Day 2 Chest/Calfs
Bench Press: warm up 10-15 reps, 3-4x5 working sets
Incline Press: 4x5
Flat bench fly's: 3x10
Pullovers: 3x10

Standing calf Raises: 4x15-20

Day 3 Rest

Day 4 Bi's/Tri's
Barbell Curls: 3x10
Reverse Grip Curls: 3x10

French Press: 3x10
Tri Pressdown: 3x10

Day 5 Legs
Squats: warm up 10-15 reps, 3-4x5 working sets
Front Squats: 3x10
Leg Extension superset w/ Leg Curls 3x10 each

Standing calf Raises: 4x15-20

I will also be working abs and every other day (including off days) and calfs on chest day and legs day.

Let me know what you think.

Thanks

[SpeedDemon]

I would do cleans much earlier in the workout on day 1, before rows and military press for sure

also I would cut down the reps per set on the cleans to 5x5 or something

day 4 looks like a wasted day as far as strong man training, especially after a rest day. Maybe this would be a good day to do some event specific skill training or some cardio. gotta get that blood to those muscles and a lot of events have an endurance aspect

the best order I can see for the plan you've laid out is: Day 5, 2, 3, 1, 4

also throw in some farmers walks on either Day 2 or Day 5

Intensity is key for this type of training

put your nose to the grind stone and good luck

[jpm101]

Why would Mjohnson81 do a basic BB'ing routine if seriously wanting to enter a strongman contest? For that is what he is doing. He should  focus on STAMINA (endurance plus strength) as a main training goal. Higher rep work with heavier weight. Something like cleans & jerks, power cleans,squat cleans/jerks, jerk presses off a rack, snatches, etc which take into account timing, quickness and speed (both not the same element). DL's, SLDL, rows, chins, prime gripping movements like Farmer walks, plate pinching, etc. Squats, weighted step-ups,etc , again, all in a higher rep scheme of 10 to 20 reps. Do not forget heavy DB cleans & jerk, power cleans, etc which can insure equal power and balance to each side of the body. You will get more powerful than you ever could image, while at the same time developing functional strength and the all important endurance.

Get hold of an old truck tire and try flipping that baby 10-20 yards or so. Even use one arm at a time and than the other.Try putting cement inside of it for extra resistance. Even a smaller regular tire (215-220 or so) can feel very demanding after awhile with added cement. Pull that tire, hand over hand, towards you, with a thick rope, for 15/20 feet and repeat. Sort of like a one man tug of war. Also walk backward and frontward with a rope attached to the waist while pulling  a truck tire. Also attempt to clean a tire and jerk it overhead. What I am saying is that you will need to practice some odd lifts and improved gripping and balance power,as well as weight lifting movements in a gym.

One place where I trained (too many years ago) there was an old broken refrigerator out behind the gym. Use to take turns to see who could bear hug it and how far we could walk with it. Also used a strap around it at times. Just an example of a different angle on endurance training. Did that mostly for getting ready for football season. Worked very well indeed.  Mjohnson81 may want to go to a real strong man site and check out some of the training suggestions that are posted on them. GetBig to too limited in so many ways. Good Luck.

[jpm101]

Mjohnson81, I might also add that if you get in contact with the strongman event planner or event manager you can get an idea of what lifts they will have at the contest. This way you can plan your training around those lifts. All the one I know of will have a list anyone can get ahold of.

Another slant on training is  barrel lifting. Usually a 55 gallon steel drum, sometimes filled half full with water. Gripping the outside rim's, try cleaning and pressing (for reps) overhead. The water makes it very hard to maintain balance. Great all around strength builder. Also heavy industrual chain pulling is outstanding. Good Luck.