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.
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