Strongman training is a unique blend of raw strength, endurance, and mental toughness. This discipline involves lifting heavy and often unconventional objects, such as logs, stones, and even cars. Unlike traditional weightlifting, strongman competitions test a wide range of physical capabilities, including power, speed, and stamina. This article provides a comprehensive guide on how to train to become a strongman, covering the key aspects of training, nutrition, and mindset.
1. Understanding Strongman Competitions
Before diving into training, it's crucial to understand what strongman competitions entail. Events vary widely but typically include:
- Atlas Stones: Lifting heavy spherical stones onto platforms of varying heights.
- Log Lift: Pressing a heavy log overhead.
- Tire Flip: Flipping a large tire over multiple times.
- Farmer's Walk: Carrying heavy weights in each hand over a certain distance.
- Car Deadlift: Lifting the rear of a car from a handle attached to the bumper.
These events test not just strength, but also grip, endurance, and technique.
2. Building a Strong Foundation
Strength Training
Strongman athletes need a solid base of strength. Training should include:
- Basic Compound Lifts: Squats, deadlifts, and bench presses build overall strength.
- Overhead Pressing: Essential for events like the log lift. Implement variations like barbell presses, dumbbell presses, and push presses.
- Pulling Strength: Both horizontal (rows) and vertical (pull-ups, lat pull-downs) pulling exercises to develop back strength crucial for balance and power.
Conditioning Work
Strongman events often involve moving weights quickly or over distances, requiring good cardiovascular conditioning:
- High-Intensity Interval Training (HIIT): Short bursts of intense activity to build stamina.
- Sled Drags and Pushes: Mimic the explosive actions needed in many strongman events.
3. Technique and Skill Development
Technique is crucial in strongman training because of the unconventional equipment and tasks. Spend time mastering the form:
- Practice with Implements: If possible, train with the actual equipment used in competitions, such as logs and stones.
- Work on Grip Strength: This is crucial for nearly all strongman events. Exercises include farmer's walks, dead hangs, and various grip tools.
4. Incorporating Strongman-Specific Movements
Once a base of strength and technique is established, incorporate more specific movements:
- Atlas Stones: Practice lifting stones of increasing weights.
- Yoke Walks: Build core stability and leg strength.
- Tire Flips: Develop explosive power and full-body coordination.
5. Nutrition and Recovery
Strongman training is demanding, and adequate nutrition and recovery are essential:
- High Caloric Intake: Due to the intense nature of the workouts, strongman athletes may need significantly more calories than those involved in less strenuous disciplines.
- Balanced Diet: Focus on a mix of carbs for energy, proteins for muscle repair, and fats for hormone regulation.
- Recovery Techniques: Include active recovery days, adequate sleep, hydration, and possibly professional therapies like massage or physiotherapy.
6. Mindset and Mental Preparation
The mental aspect of strongman cannot be overstated:
- Visualisation: Imagine completing lifts successfully to build mental resilience.
- Coping Strategies: Develop routines to deal with the stress of competition and training.
Training to be a strongman requires a commitment to both physical and mental growth. By building a strong foundation, honing technical skills, and focusing on specific strongman movements, aspiring competitors can greatly enhance their performance. Remember, consistency is key, and the journey to becoming a strongman is as challenging as it is rewarding. If you are really struggling to build strength and want almost immediate gains in strength, try Norateen Heavyweight II.
