Preperation for Strongman contest

[captnJ]

In preperation for Strongman Singapore. From the events i see, there is not much pure strenght work. Alot of strenght endurance though. Especially for the spinal errectors, all the events involve some kind of core strength.
1. Tire Flip (180KG tire)
2. Jeep drag (hamstring and butt dominant)4 tonne jeep
3. Keg carry 75kg
4. Farmer walk wth logs (grip dominant) 75 kg each
5. car pull - 2 tonne car

I feel at the curernt moment my weaknesses are in local muscle endurance and grip strenght. My current training will maintain my maximal lfits while working on these weaknesses.

02 FEb 05

1x100kg clean pull (explosively pull bar up to lower chest) x 10 sets - 5 sec rest

rest 3 mins

1x120kg deadlift shoulder width stance
x 10 sets - 5 sec rest

rest 4 mins (getting tired!! haha)

1x120kg deadlift sumo stance
x 10 sets - 5 sec rest

Weighted chinup

+20kg 8 sets x 3 reps various grips 1 min rest (further working the grip)


Farmers walk holds (2 barbells in power rack)

65 kg each hand 15 sec sets (man my grip has got to improve!) x 5 sets
2 min rest

Weighed ab work

Swim sprint intervals 1 lap x 6 laps (the events are 90s long at max so have to train the fast glycolytic envergy system)

DONE!!

[captnJ]

07 Feb 05

Explosive Tire flips 90 kg tire 10 mins running time, 6-8 flips per min

Anerobic contitioning

fairly easy will be going for 15 mins next time

[Greentea]

captnJ said:

07 Feb 05

Explosive Tire flips 90 kg tire 10 mins running time, 6-8 flips per min

Anerobic contitioning

fairly easy will be going for 15 mins next time

Very curious , where do you train all this huh ? how to find heavy tire to flip

[captnJ]

Greentea said:

Very curious , where do you train all this huh ? how to find heavy tire to flip

look up yellow pages for recycle tire companies big tires cost only $20 (oh no! you mean we need to spend money?)... i train at the school where i coach bball. THe kids use this weight for strength , i use it for conditioning:)

[Greentea]

captnJ said:

look up yellow pages for recycle tire companies big tires cost only $20 (oh no! you mean we need to spend money?)... i train at the school where i coach bball. THe kids use this weight for strength , i use it for conditioning:)

which school do you teaches basketball ?

[captnJ]

Greentea said:

which school do you teaches basketball ?

please respect the topic of this thread. Its a training log.

[captnJ]

Feb 10

Wide stance Box squat 100kg+ green band 8x2reps 1 min rest

Clean pull 100kg 1set x 10 reps 5 sec rest
3 min rest

1 set x 5 reps


Weighted ab work 4 sets

Grip work 8 sets

[captnJ]

feb 11 05

Speed Bench Press with minibands 70kg 8sets x 3
rest 45 sec, explosive

Tricep work 4 sets x 12 reps 20X tempo
rest 90sec

Cheat bicep curls (simulate tire flips)
60kg x 4 set x 5 reps 90s rest

Grip work 5 sets holding 70kg each hand for time (15 sec) 2 min rest

Upper back band pull-aparts
15reps x double miniband

[captnJ]

Feb 12 05

Power clean 80x2, 80x2, 80x2, 90x1 (easy)

lunge squats 60kg x6 per leg, x 3 sets, 70kgx6 per leg x 2 sets

BAnd stepdowns with heavy band 15 per leg x 3 sets per leg

short session:)sun one more + energy system work then monday practice tires:)

[captnJ]

14 feb 05

Tire flips for distance (40m) 110kg -approx guess tire

4 sets.

img.photobucket.com/albums/v467/jw_2101/msntire.jpg

THe lumps on the tire are foam pieces i taped on so that i can get my fingers under the tire.

[captnJ]

16 feb

Incline bench press 80x5, 90x5, 100x4
Decline Bench press 105x4 x 2 sets
90s rest

Squats 70kg x 20, 75kgx20, 80kgx20 (lactic acid tolerance training)

2 min rest.

Grip work
2xolympic barbell (one each hand) 60x15 sec, 70x 10 secx3 sets, 80x 10 sec 2 sets. 40x45sec 3 sets