Power XL
04-03-2007, 10:47 AM
Strongman Training 101, Part 2
By Brian King
For www.EliteFTS.com
In part one of Strongman Training 101, we covered in-season and off-season training. Part two will focus on cardio, core/flexibility work, and diet as well as the most important Strongman implements that a beginning Strongman athlete should have.
Question: Do you think cardio is very important and how much, if any, do you perform?
Hammer: I believe cardio is important for the Strongman competitor. A good aerobic base allows the body to recover faster in between sets or events. Because aerobic training can be detrimental to strength gains, however, longer, less intensive cardio should be performed in the early off-season phase while short, intensive interval training should be used during the competition phase. The types of cardio that I use are sled dragging, dumbbell or barbell circuits, judo, kickboxing, and other MMA activities.
Dermody: I honestly don’t do any cardio for Strongman. Obviously, some medleys require cardio, but I just train the specific contest medley to get in shape for it. These are done during event training.
King: I think cardio is very beneficial to Strongman. Running out of breath is the rate limiting factor in most Strongman events. I train cardio in a sport specific manner because I don’t feel that long duration cardio will provide much benefit to the Strongman. My cardio sessions are performed in an interval type fashion after my workout. For example, I may do sled backpedals for 50 feet and rest ten seconds. I’ll do this for ten sets. Some other cardio exercises that I do are lightened yoke carries for 300 feet, quarry rock carries for long distances, and bleacher runs. I’ll get on the elliptical machine for 15–20 minutes after event training because I’ve found that it speeds up my recovery.
Question: What are your thoughts on core, balance, and flexibility work, and what types of exercises do you use?
Hammer: Core stability should be placed high in a Strongman’s training regime. Performing squats, deadlifts, and overhead lifts without the use of a belt are the best core exercises an individual can do. I believe that the Strongman events provide a great combination of core and balance work. Static flexibility work is great after a heavy workout session and will help limit soreness, but other than that I don’t believe in it. I utilize dynamic flexibility prior to workouts where I will go a distance of 10–15 yards. I’ll perform exercises like straight leg kicks, walking lunges with twists, skipping, jogging, and other low impact plyometrics to help warm my muscles up and get ready for the workout to come.
My core work is primarily done on main lifts like a max effort on squats without a belt or a max effort push press without a belt stabilizing the bar overhead for 10–20 seconds. I use other exercises like reverse hypers, back extensions, or weighted decline sit-ups but not too much during the competitive season.
Dermody: I think core work is extremely important for Strongman. I train core work four times per week. I will perform traditional work such as heavy, weighted sit-ups for sets of eight or less twice a week and medicine ball work twice a week. The medicine ball movements are side throws, side chops, forward chops, overhead throws, backward overhead throws, single and double arm chest passes, and forward and backward rotational throws. I don’t perform any specific balance work for Strongman. I do dynamic flexibility at the start of every training session and static work at the end. Dynamic stretching is important in maintaining athletic ability and preventing injury by warming up thoroughly. Static stretching is important for injury prevention and decreasing recovery time.
King: All three are very important in Strongman. I feel that belt-less squats, deadlifts, and other events are good for core and balance, but I believe you must work the two specifically. Performing specific balance and core work will help in injury prevention and will help improve any muscle imbalances you have. The types of balance and core work I do include one arm dumbbell overhead presses while standing on one leg, bridge work off a stability ball, and two point bridges (bird dogs), where I get in a push-up position with dumbbells and take one hand off and one leg off the ground and hold for a count. I also do other types of movements involving a stability ball. This type of work hits the smaller muscle groups, increases concentration, and teaches your muscles how to stay contracted for long periods of time. I don’t perform many weighted sit-ups just because my abs are trained hard during event days.
I think flexibility is very important, and you should stretch every day. Before training, I do a specific warm up that includes dynamic stretching with very little static stretching. For example, if I train legs, I will do leg kicks, form running, and static stretch my adductors and hip flexors for about a ten second count. I won’t static stretch a trained muscle until the next day because the muscle is fried and there won’t be much benefit. Both types of stretching are great for improving athletic ability and preventing injury. I have to do more stretching now that I am 35 years old. I static stretch my hips, calves, and hip flexors every day, holding the stretch for up to 30 seconds. Stretching these muscle groups daily helps my mobility and keeps me from walking like Frankenstein.
Question: What approach do you take when choosing what to eat, and what type of supplements do you take if any?
Hammer: My approach to eating is simple. I start eating early, and I stop eating late. I eat a fairly clean diet and don’t find myself at fast food shops too often, although I do eat Subway a lot. I take my meals to work so that I always have something to snack on throughout the long work day. Here’s a sample of my eating during the school year:
By Brian King
For www.EliteFTS.com
In part one of Strongman Training 101, we covered in-season and off-season training. Part two will focus on cardio, core/flexibility work, and diet as well as the most important Strongman implements that a beginning Strongman athlete should have.
Question: Do you think cardio is very important and how much, if any, do you perform?
Hammer: I believe cardio is important for the Strongman competitor. A good aerobic base allows the body to recover faster in between sets or events. Because aerobic training can be detrimental to strength gains, however, longer, less intensive cardio should be performed in the early off-season phase while short, intensive interval training should be used during the competition phase. The types of cardio that I use are sled dragging, dumbbell or barbell circuits, judo, kickboxing, and other MMA activities.
Dermody: I honestly don’t do any cardio for Strongman. Obviously, some medleys require cardio, but I just train the specific contest medley to get in shape for it. These are done during event training.
King: I think cardio is very beneficial to Strongman. Running out of breath is the rate limiting factor in most Strongman events. I train cardio in a sport specific manner because I don’t feel that long duration cardio will provide much benefit to the Strongman. My cardio sessions are performed in an interval type fashion after my workout. For example, I may do sled backpedals for 50 feet and rest ten seconds. I’ll do this for ten sets. Some other cardio exercises that I do are lightened yoke carries for 300 feet, quarry rock carries for long distances, and bleacher runs. I’ll get on the elliptical machine for 15–20 minutes after event training because I’ve found that it speeds up my recovery.
Question: What are your thoughts on core, balance, and flexibility work, and what types of exercises do you use?
Hammer: Core stability should be placed high in a Strongman’s training regime. Performing squats, deadlifts, and overhead lifts without the use of a belt are the best core exercises an individual can do. I believe that the Strongman events provide a great combination of core and balance work. Static flexibility work is great after a heavy workout session and will help limit soreness, but other than that I don’t believe in it. I utilize dynamic flexibility prior to workouts where I will go a distance of 10–15 yards. I’ll perform exercises like straight leg kicks, walking lunges with twists, skipping, jogging, and other low impact plyometrics to help warm my muscles up and get ready for the workout to come.
My core work is primarily done on main lifts like a max effort on squats without a belt or a max effort push press without a belt stabilizing the bar overhead for 10–20 seconds. I use other exercises like reverse hypers, back extensions, or weighted decline sit-ups but not too much during the competitive season.
Dermody: I think core work is extremely important for Strongman. I train core work four times per week. I will perform traditional work such as heavy, weighted sit-ups for sets of eight or less twice a week and medicine ball work twice a week. The medicine ball movements are side throws, side chops, forward chops, overhead throws, backward overhead throws, single and double arm chest passes, and forward and backward rotational throws. I don’t perform any specific balance work for Strongman. I do dynamic flexibility at the start of every training session and static work at the end. Dynamic stretching is important in maintaining athletic ability and preventing injury by warming up thoroughly. Static stretching is important for injury prevention and decreasing recovery time.
King: All three are very important in Strongman. I feel that belt-less squats, deadlifts, and other events are good for core and balance, but I believe you must work the two specifically. Performing specific balance and core work will help in injury prevention and will help improve any muscle imbalances you have. The types of balance and core work I do include one arm dumbbell overhead presses while standing on one leg, bridge work off a stability ball, and two point bridges (bird dogs), where I get in a push-up position with dumbbells and take one hand off and one leg off the ground and hold for a count. I also do other types of movements involving a stability ball. This type of work hits the smaller muscle groups, increases concentration, and teaches your muscles how to stay contracted for long periods of time. I don’t perform many weighted sit-ups just because my abs are trained hard during event days.
I think flexibility is very important, and you should stretch every day. Before training, I do a specific warm up that includes dynamic stretching with very little static stretching. For example, if I train legs, I will do leg kicks, form running, and static stretch my adductors and hip flexors for about a ten second count. I won’t static stretch a trained muscle until the next day because the muscle is fried and there won’t be much benefit. Both types of stretching are great for improving athletic ability and preventing injury. I have to do more stretching now that I am 35 years old. I static stretch my hips, calves, and hip flexors every day, holding the stretch for up to 30 seconds. Stretching these muscle groups daily helps my mobility and keeps me from walking like Frankenstein.
Question: What approach do you take when choosing what to eat, and what type of supplements do you take if any?
Hammer: My approach to eating is simple. I start eating early, and I stop eating late. I eat a fairly clean diet and don’t find myself at fast food shops too often, although I do eat Subway a lot. I take my meals to work so that I always have something to snack on throughout the long work day. Here’s a sample of my eating during the school year: