How to Train for a Strongman Competition

Strongman competitions have become one of the most captivating forms of strength sport. The combination of raw power, endurance, and mental toughness required to excel in a strongman competition makes it a unique challenge for athletes. Whether you're just starting or are already lifting heavy weights, preparing for a strongman competition requires a dedicated and structured approach to training. This article will guide you through the steps, training methods, and strategies you need to effectively train for a strongman competition.

What is a Strongman Competition?

A strongman competition tests an athlete's ability to perform a variety of heavy tasks. Unlike traditional bodybuilding or powerlifting, strongman events are typically functional and mimic real-world physical tasks. Competitors often face events like lifting stones, carrying heavy objects, flipping large tires, and pulling vehicles.

Each competition will have its own set of events, but there are common ones that appear regularly:

• Deadlift variations (such as tire deadlifts or axle deadlifts)
• Overhead press (log press, circus dumbbell press, etc.)
• Atlas stones (lifting and loading large, round stones onto platforms)
• Farmer's walks (carrying heavy weights in each hand over a distance)
• Tire flips
• Car or truck pulls

Because of the variety and intensity of events, training for a strongman competition must be well-rounded and focused on building strength, power, stamina, and technique.

Developing a Strongman Training Plan

Training for a strongman competition requires more than just picking up heavy weights in the gym. You need a comprehensive approach that balances strength training, technique refinement, and event-specific practice. A typical training plan should span 12-16 weeks, depending on your starting point and the competition's difficulty.

1. Strength Training

The backbone of strongman training is raw strength. While strongman events require a wide range of physical attributes, without a solid strength foundation, you will struggle. The key lifts are:

• Squats: Back squats and front squats help develop lower body strength, crucial for many strongman events like the Atlas stones, farmers' walk, and yoke walk.
• Deadlifts: This is a strongman staple. While a traditional deadlift is essential, learning event-specific variations like the axle deadlift or tire deadlift can be beneficial. Strongman deadlifts typically involve different grip types (overhand, mixed grip, or hook grip), and it's important to master these variations.
• Overhead Press: Events like the log press, axle press, and circus dumbbell press are common. Building overhead pressing strength is critical for almost all strongman events. Focus on strict overhead presses, push presses, and other variations.
• Bench Press: Though not always a primary event, the bench press helps with upper body strength and stability for events like the log press or sandbag carry.

Incorporating variations and accessory lifts into your routine is key to building strength across all the major muscle groups used in strongman events. Your training should also include exercises to improve grip strength (like farmer's walks, dead hangs, and pinches), core stability (through planks and heavy carries), and explosive power (such as cleans and snatches).

2. Event-Specific Training

Strongman competitions involve specific events that require not just strength, but also technique, endurance, and conditioning. Therefore, you must train for these events directly.

• Atlas Stones: The Atlas stones are a staple of strongman competitions. You need to practice lifting stones of varying sizes onto platforms. Make sure to incorporate different stone weights and heights into your training. Focus on the technique of getting the stone to your lap before you lift it and using your hips to drive the stone to the platform.
• Farmer's Walk: This event tests grip strength, core stability, and endurance. To prepare, you'll need to train with progressively heavier weights for longer distances. Focus on maintaining proper posture, keeping your shoulders back, and walking as smoothly as possible.
• Tire Flips: The tire flip is a whole-body movement. To train for this, practice flipping large tires with a focus on proper technique (getting low and driving with the hips) to avoid injury and maximize efficiency.
• Yoke Walk: This event requires you to carry a heavy, yoke-like frame across a set distance. Train by walking with a yoke or other heavy objects like sandbags or barbells, focusing on maintaining a stable core and posture.
• Log Press or Axle Press: These overhead pressing events require specific grip and body mechanics. Train by using a log or axle to perform strict presses or push presses, practicing both strength and technique.
• Car/Truck Pulls: To train for these events, practice pulling sleds, weighted sleds, or using heavy resistance bands. These exercises will simulate the pulling motion and help you build the required strength and endurance.

3. Conditioning and Cardiovascular Fitness

Although strength is the core focus of strongman training, conditioning is also crucial. Many strongman events are endurance-based, requiring you to exert force over a prolonged period. Focusing on improving your cardiovascular fitness and muscular endurance will help you perform at your best during the competition.

Incorporate HIIT (high-intensity interval training) into your routine, along with long-distance cardio for endurance. Sprints, hill climbs, and rowing are excellent forms of conditioning for a strongman competitor. These will build stamina, improve recovery time, and help you power through events like the farmer's walk or tire flips.

4. Mobility and Flexibility

Strongman events often require extreme ranges of motion, especially for overhead presses, stone lifts, and carrying heavy loads. Therefore, mobility training should be incorporated to reduce the risk of injury and ensure that you can perform the lifts with the proper form.

Include regular mobility exercises for your shoulders, hips, and ankles. Focus on stretches that increase flexibility and ensure that you can squat deep, press overhead, and perform dynamic movements without restriction.

5. Recovery and Nutrition

Training for a strongman competition is grueling, and adequate recovery and nutrition are essential for long-term success. Without proper recovery, you risk injury and burnout.

• Sleep: Ensure you get enough rest to allow your body to recover and grow stronger. Aim for 7-9 hours of quality sleep each night.
• Active Recovery: On your rest days, incorporate active recovery like walking, swimming, or light cycling to promote blood flow and muscle recovery.
• Nutrition: A high-calorie, nutrient-dense diet is essential for building muscle and fueling your training. Focus on consuming lean proteins, healthy fats, and complex carbohydrates. Aim for around 1.5-2 grams of protein per kilogram of body weight to support muscle growth and recovery.
• Hydration: Staying hydrated is vital for performance. Dehydration can lead to muscle cramps, decreased strength, and fatigue. Ensure you're drinking water consistently throughout the day, especially around training sessions.

Mental Preparation

Strongman competitions require more than just physical strength; mental toughness plays a huge role in your performance. The ability to push through pain, maintain focus under pressure, and stay positive when the going gets tough can make or break your performance.

Visualization Techniques

Visualization is a powerful mental training tool. Spend time visualizing yourself performing each event at the highest level. Imagine the feel of lifting a heavy stone or pressing a log overhead. This will help reduce anxiety, boost your confidence, and prepare you for the intensity of the competition.

Mental Resilience

Strongman training is often mentally exhausting, with heavy lifts and long hours in the gym. Developing mental resilience can help you push through the toughest workouts and stay focused during competitions. One way to build mental toughness is by setting small, achievable goals each week and celebrating your progress.

Conclusion

Training for a strongman competition requires a combination of strength, conditioning, technique, and mental toughness. It's not enough to just lift heavy weights in the gym; you need to train specifically for the unique events that make up the competition. By incorporating strength training, event-specific practice, conditioning, recovery, and mental preparation into your training regimen, you'll be ready to take on the challenges of the strongman world.

Whether you're new to the sport or preparing for your first competition, following a well-structured training plan and remaining disciplined will ensure that you perform at your best on the big day. Remember, consistency and patience are key -- the road to becoming a strongman champion is long, but the results are worth it.

View Product