8/21/2012 9:08:40 AM -
I am looking into doing my first local strongman event in September. I haven't used any implements in the past, but have access to a few through a co-worker. I will be using them on Sundays most likely just for some practice and to adjust to them prior to the comp.
I know that the answer to the question to this will likely be "just enter and get the experience, don't worry about winning", but what kind of gym numbers should a sub-200lb competitor be looking for prior to entering this type of competition? Any advice for cutting weight for a stongman competition? Does it vary from cutting weight for a jiu-jitsu tournament at all? I'm looking at about a 12-15lb cut.
The events are log clean and press for reps (200lbs), tire flip and drag (550lbs), truck pull, keg carry for distance (300lbs) and stone of bar for reps (230lbs). Any advice on what gym lifts would carry over best to these events?
Thanks a ton!
Regards,
-John
John,
Gym numbers honestly are not really a good indicator of success in strongman. Obviously, you want to have a strong overhead and deadlift and for a 200-pound competitor — 1.25 times bodyweight on overhead and 2.5 times bodyweight on deadlift are decent numbers. But there are lots of guys who are very strong in the gym, but who can't move fast at all which makes them very one dimensional as strongmen since they tend to do well on static events, but moving events or things requiring more strength endurance tend to be much harder for them. Also, it should be noted that overhead is most people's worst event, especially starting out.
In response to cutting weight, if you decide to do that, make sure you are weighing in as early as possible so that you can rehydrate and refuel yourself prior to the competition. If you try to cut and then weigh in right before competing, you will probably not do very well at all. This is a topic that lots of people have written about, but if you search through some of Matt Kroc's articles on the subject, you can get a good guide for cutting water weight the week before a competition.
For Gym Lift Carryover:
Log: any type of standing overhead press, but especially log. Get as much work in with the log as you can because it is very awkward the first few times you do it.
Tire Flip: deadlift is helpful, but the angle of your directed force on tire should be more up and forward than up and back like a deadlift, so again, training on the tire is going to be key, but it is easier to get the hang of than log. A hack forward facing hack squat or (if you have access to it) a power squat would both probably be helpful as well.
Tire Drag: sled drag or failing that, hook a tow strap to your vehicle and drag that in a parking lot. Just make sure you have someone to hit the brakes when you are done and be aware of the grade of the pavement.
Truck Pull: high-rep lat pulldowns with a rope attachment, curls, and forearm work can help simulate the muscle endurance factor, but this is one that there is really no substitute for doing the event itself.
Keg Carry: buy a sandbag and some sand. Or buy a keg. Either way, carry it around until you can't anymore. Note: carrying a keg is much more hellish than carrying a sandbag.
Stone Over Bar: banded Zercher squats can be helpful, but there is really nothing you can do in the gym that will make you better at stones without actually doing stones.
Good luck in your competition and if at all possible, have someone with some competition experience teach you how to do the events and train with you as it will be MUCH more helpful to your success than if you just borrow the equipment and try to wing it.
Train hard, train smart, and kill it in competition,
Andy Deck