Strongman: basisinformatie

[UnCompress]

Als beginner in de strongman wereld wil ik mij graag verdiepen in deze sport en de specifieke events. Daarnaast wil ik weten welke gym trainingen en assistance oefeningen geschikt zijn als ondersteuning voor bepaalde events. Na wat zoekwerk kwam ik deze site tegen: http://www.ontariostrongman.ca

Volgens mij staat hier zeer nuttige informatie op die deze sport overzichtelijk toelicht. Een paar artikels heb ik domweg gekopieerd en hier gepost voor ieder die het wil lezen. Meer informatie is hier overzichtelijk terug te vinden.
http://www.ontariostrongman.ca/Resources/TrainingResources.html

Strong Man Training Tips and advice
Many people that start training for strongman have no idea what they are supposed to do. They just go to training and lift heavy things with very little fore thought. Many times they decide what they are going to do for their first event as they chalk their hands.

Lots of athletes come to strongman from powerlifting. Some start in Olympic lifting and some others from Highland Games/Track and Field. Hard, heavy labor has also given the sport some excellent competitors. These are all great starting points and many have done well with these backgrounds.

The Sport
Hopefully this article will provide the beginner with a good primer, as our years of study and practice have given us some training insights. The sport of strongman requires limit strength and lots of it. It requires explosive speed strength. There are many events that require plenty of strength endurance and there is also a huge need for tremendous and enduring grip strength. The mental aspect of strongman is extremely important as well. You have to be able to tap into a deep inner strength over and over again to overcome pain, fear and exhaustion. You have to drive through when the normal person would be left gasping on the floor. Some might call this intestinal fortitude. You’ve gotta have some of that. Being a little nuts helps too. Strongman is not about who is strongest, meaning who has the most ability to lift the heaviest weight. Limit strength is powerlifting. Speed strength is Olympic weightlifting. Strongman is a hybrid where all of the different types of strength are applied along with technical skills on a given set of events on a particular day.

Strongman is not just for the genetically gigantic. It is for anyone willing to lay it on the line and push themselves to the absolute max. As fans, one of the things we like about strongman is the historical nature of many of the events. Most people can relate to the objects being lifted. A 700lb deadlift doesn’t mean much to the general public but they sure understand the concept of someone flipping over their car. It is a sport with many diverse athletic requirements and not everyone can do it. The fact that the events are not standardized makes the sport unique and it requires well-rounded preparation. You simply lift or move whatever heavy objects happen to be lying around. It is also one of the only sports where your fiercest competitor will finish an event and come over and cheer you on.

Events Training
There are lots of people that are strong in many of the gym lifts. This is a good foundation for strongman but it is typically not enough to win contests. Your average gym rat probably won’t be able to load a 220lb stone on the first try. You simply have to find a way to train the events. Make friends with a welder, start a group and pool resources or call your nearest strongman equipment vendor, but you have to train with the implements. Since a normal human can’t practice all of the events all of the time, there should be a logical method in choosing which events to train and when and how to do them. We all have an event that we are either not good at or hate. That event cannot be ignored. It is probably even best to do it first. As an example, the log press is a weak event for many. Spend a lot of time working it first in your training and it might even end up being one of your better events.

You’ll also want to try to vary the type of events that you are doing on a given day. Your back would probably not forgive you if you attempted a max single stone, max Farmer’s deadlift, heavy tire and max weight Super Yoke all in the same day. Work some events heavy and some lighter and faster and then switch it up the following week.

Event Categories:

Listed below are event categories, which have several events, listed under them by type. They cover the general requirements and lifting abilities that a competitor will need to master in order to excel in strongman competitions. Many of the events complement each other, for example, getting good at the Farmer’s Walk will help you with the weight bearing walking ability you will need in the Stone Circle and the Super Yoke.

We’ve looked at all of the different events that we can find and attempted to break them down. We also went through each event and tried to list assistance exercises that can be done in the gym in the absence of the implements.

We’ve found that the front squat, deadlift, power clean and the Zercher lifts show up quite frequently. These lifts are only but a few that will help in your events in Strongman. A competitor needs to figure out which lifts they will need to reduce and eliminate weaknesses. Assistance training can very easily be broken up into a training system similar to Westside. You can have lighter speed work reminiscent of certain events coupled with extra work for the smaller stabilizing muscles. You can also have a max effort day where you choose lifts that are similar to an event and push the max up. One difference in training similar to Westside is that you will have to implement some training for strength endurance events like the log press. There isn’t much use for repping ability in a powerlifting contest so you have to modify your training around this. Everyone needs to figure out which type of training they need at different points. Training events and competing are the two best ways to figure this out. You also do not want to just train your favorite events. In other words, don’t put two hours into the stones and then some token work on a few other events. This is a big mistake because event consistency wins contests.

Periodization of Strongman Training

Total Performance Sports doesn’t follow a traditional “western” method of periodization, although we do periodize our training.

We have found that adapting Westside powerlifting methods work great for most events. Let’s use the log as an example.

Here is a sample of what we used for our last contest, (Northeast Strongman Showdown, 2002).

10 weeks out we started with 60-65% of our 1-rep max and do max reps on week 1.

Week 2 would be 50% of 1-rep max with a light band configuration in the rack for ten speed triples after a good warm-up. Week 3: 3-4 sets of clean ands presses for max reps with 70% followed by speed work in the rack with the bands for 6-8 doubles.

Week 4 - Heavy lockouts in the rack with the log suspended from heavy bands (Reverse Band Presses) Heavy means heavy. We worked up to over 400lbs at lockout..

Week 5: 10 sets of Speed doubles with bands followed by 2-3 max singles.

Week 6: same as week 4 plus heavy hammer curls

Week 6: Speed work with bands at 60% of 1 rep max plus heavy hammer curls

Week 8 same as week 4 with increase in weights

Week 9: attempt maximum reps with contest weight

Week 10: off

Using this model, Murph’s log press went from a 230 1-rep max to the contest weight of 275 with no problem. At the end of this phase Bob pressed a 300lb 10” log for a single with ease.

Every person in our training group saw substantial gains in their 1-rep max over a 10 week periods.

The sport is getting heavier at an alarming rate, and we feel that without the use of bands for speed, there is no way our team could have been able to handle the tremendous increases in weights we have seen locally in contests.
Preparing the Super Yoke and Farmer’s Walk

The Yoke and Farmer’s Walk compliment each other, as they are both similar events. They do however, require different strength protocols than most of the other events. Bands and chains don’t apply. What we did was apply speed days and max effort days similar to Westside on alternating weeks.

For Example: See chart, your weights might be different, these were used for heavy weight loading.

Week one:
Yoke
50 feet/heavy
Farmers walk 100 feet/light

Week two:
Yoke
100 feet/light
Farmers walk/50 feet heavy

Week three:
Yoke
75 feet/heavy
Farmers walk
100 feet/light

Week four:
Yoke
75 feet/light
Farmers walk
100 feet/heavy

From the chart you can see alternate heavy/light loading for opposite events, and speed days, alternated with “strength” days. This is an unconventional periodization programs, but it is remarkably effective, without over-training, given that the amateur has built up the strength base to support this work load.

The loading patterns would continue in similar fashion until 1 week out from contest day, where a full week of rest is in order prior to competition.

This cycle would last 10 weeks, with week 10 being off. These events are done on different days also.

Stay tuned to Monster Muscle Magazine for more in this series of Strong Man training articles. Good luck, and good training.

About the authors:

C.J. Murphy is the owner, and head strength coach of Total Performance Sports in Everett, Massachusetts. He is an award-winning trainer with multiple certifications, and over 13 years experience in the trenches training many athletes to championship levels. He is also a competitive strongman athlete.

Bob Jodoin is the director of strength and conditioning for Total Performance Sports. He is also a trainer with multiple certifications as well as an accomplished powerlifter and strongman competitor.

Total Performance Sports is a private training facility offering multiple martial arts, and a very unique strength and conditioning training area, no chrome and ferns here. Hard work in an organized program is what dictates our success. (617) 387-5998

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HOW TO GET STARTED IN STRONGMAN

A basic primer from OntarioStrongman

last updated: 14 May 2006
Table of Contents

1. Introduction

2. Health and Fitness

3. Strength and Conditioning

4. Gym Training

5. Making and Acquiring Implements
5.1 Log
5.2 Farmers Walk
5.3 Loading & Carries
5.4 Tires
5.5 Thick Bar
5.6 Atlas Stones
5.7 Kegs
5.8 Rope and Harness

6. Event Training Tips
6.1 Log
6.2 Farmers Walk
6.3 Stones
6.4 Carries & Conans
6.5 Tire Flip
6.6 Truck Pull

7. Your First Competition

1. INTRODUCTION

This document is not intended to be the definitive guide to strongman training. It is simply some thoughts that may help other people get started.

I personally have had to find out a lot of things the hard way, so hopefully this will help some people save their time and energy.

Julie Havelka, a strongwoman and powerlifter from Oregon, has written an excellent book called "Personal Best" that explains in great detail (600 pages, 400 photos) everything that you ever wanted to know. It's available through her website at: [Link niet meer beschikbaar].

Disclaimer: I am neither a physician nor a certified personal trainer. Use of any suggestions or advice in the following document is at your own risk.

2. HEALTH AND FITNESS

Before you even think about becoming a strongman, you must ensure that you are healthy. Go to your doctor for a complete physical if you have any doubts at all. This is not a sport for anyone with a history of heart problems or respiratory difficulties.

Be warned that any old (or new) injuries and weaknesses will be spotlighted the first time that you attempt a strongman event. Play it safe - rehabilitate existing injuries before you begin event training.

Line up a chiropracter and a massage therapist/ART practitioner/physical therapist. You're going to need their services.

3. STRENGTH AND CONDITIONING

The most frequently asked novice question is, "How much should I be able to lift?"

In order to be successful in this sport, a certain level of core strength is required. However, that level will vary between individuals and weight classes, so it is difficult to define with any degree of certainty. At the very least, you should have at least one year of good, solid powerlifting training under your belt before attempting to compete at an amateur level. Assuming that there are weight classes in your competitions, lightweights and middleweights should be able to bench 200 lbs, military press 130 lbs, clean and jerk 180 lbs, squat 300 lbs and deadlift 350 lbs - as a bare minimum. Heavyweights should be closer to the classic 3-4-5 as a minimum (bench 300, squat 400, deadlift 500 lbs, military press over 150 lbs).

Conditioning is a major factor as well. If you cannot run 50 feet without collapsing and heaving up a lung, you're going to have some trouble when the cardio events come along. There is an incredible amount of conditioning required to be successful at this, so face it: you're going to have to do some of that dreaded cardio training as well.

4. GYM TRAINING

As mentioned previously, a solid foundation of powerlifting is definitely required. Therefore, work on the "Big Three" is in order - Bench, Squat, Deadlift.

People often say that there's no bench press in strongman...however, unless you have some physical limitation, don't hesitate to train it - if nothing else, it is a good compound exercise. However, only close-grip and incline benching really carry over well into strongman. Two- or three-board presses are excellent triceps exercises that will help with log lockouts. You should also concentrate on overhead work and Olympic lifts...these exercises will pay dividends down the road. Explosiveness is a good thing for many events.

Ensure that you are getting even muscular development. Many injuries are caused by nothing more than muscle imbalances. If you generally squat with a wide stance, ensure that you occasionally throw in oly-style squats and lunges to work the quads and hit the VMO. Your front delts get plenty of work doing presses -- do some isolation work for the rear delts.

Recommended exercises are as follows:

# Squat. Narrow- and wide-stance. Front squats and Zerchers (with a thick bar). Excellent exercises for adding mass and strength.

# Deadlift -- regular deadlift, deadlift from plates (helps the initial "pick" for the atlas stones) and deadlift from pins. Mostly lower back and hamstring involvement. The deadlift is probably the most useful gym training movement for the strongman. Other variations include RDL, SLDL, Axle DL, DL holds, suitcase DL - with Farmers Walk implements or a pair of loaded bars.

# Bent-over Rows. Another excellent compound movement. For barbell rows, grip can be either double-overhand or double-underhand. Dumbbell rows are also highly recommended.

# Power Cleans. Good explosive exercise.

# Good Mornings: lower back/hamstrings. Good for the second phase of stone loading.

# Overhead work. military press, jerks, snatches, push press, dumbbell press, push press, raises. Your shoulders can never be too strong.

# Bench. Incline, close grip and dumbbell benching are highly recommended. Close grip, two- and three-board benching will build the triceps and will help with the log, as well as any other event that involves straightening the arm.

What is two- and three-board benching? Take a length of 2x6 board, and cut it into five pieces about 14" long. Nail two together - that's your two-board. Nail another two together, then nail the third atop the first two. That's your three-board. When you are benching, place either of them on top of your sternum, ensuring that you secure them somehow (or you'll end up with a bloody nose - believe me). Have a partner hold them in place, tie or strap them, place a rolled-up towel under the boards at the top of the chest to keep them level, or (my method) wear a loose sweatshirt and slide them into place beneath it. When you bench, bring the bar down to the top of the boards. This works the lockout, but mimics the feeling of a normal bench. You should also be able to use a lot more weight than you can normally bench.

# Accessory work - traps (dynamic shrug), calves (standing calf raise, also worked with the dynamic shrug), abs (weighted incline situps - add heavy weights, sets of 10), Glute-Ham Raises, Saxon Side Bends. DB Hammer Curls, Cross-body hammer curls, MVM DB curls. Heavy cheat curls will help with portions of the tire flip, and the DB curls will help with hand-over-hand truck pulls.

# Prehab work - rotator cuff exercises such as band dislocates, internal and external rotations, hitchhikers, scapula protractions (bench shrugs), as well as a good stretching regime post-workout.

Lees hier verder voor meer info:
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[Cynthia]

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