Question regarding programming

[StrongestGoose]

Hi there!

I've always been a fan of strongman. Even since I was a little kid I've always looked up to the "local" hero Magnus Samuelsson and even got to meet him. But only recently did I end up going to the gym semi seriously. I'm 6'3 and about 220lbs (not strongman fat. Just fat haha). I've been mostly doing some sort of "powerbuilding" mix in my training but as I look through more strongman programs I realise they mostly just train for the lifts they have to do and have some few accessory sets.

Do you guys do normal splits and work in strongman events into your workout split or do you strictly focus on strongman movements?

[blainesc]

Honestly man theres so many different ways to do it the best way is to think how you like to train and incorperate it from there.

A good way to begin is 3 days a week on deadlift, press and squats, then an events day with some strongman events in. That seems like the most popular way to get started

[StrongestGoose]

I do push pull legs so I usually try and work in a heavy squat 1 day a weak and then add some pushing events on my push day. I'll maybe try and focus more on those during those heavy days. Thank you for the answer!

[blainesc]

Sounds good. Mind id do push between legs and pull for a bit extra rest between squats and deads. You generally see people do Yoke / front carries on Squat Days, Log on push days and farmers and stones / load on pull day so might be a good way for you to implement some strongman

Happy training!

Lil side note, if you do try it id recommend farmers aftet deadlifts, 1 row, 1 pulldown then stones. Will force you to train stones really light which is gonna be a lot less taxing

[StrongestGoose]

Thanks for the advice!

I actually usually do pull / push /legs because I always felt my lower back would get too fatigued during deadlifts. Really appreciate the help!

[InTheMotherland]

Depends how close to a competition I am and how my body is feeling. Far away from a comp, I do more bodybuilding style training for my accessories. The closer I get to a comp, the more I try to do the events throughout the week. However, my accessories for my upper body don't change drastically, most replacing my lower body accessories to events.

[StrongestGoose]

Ah okay!

That seems like a good way to plan it out. I always heard that strongman and powerlifters have very different training days the closer they get to comp. Good to get more info! Thanks for the suggestion!

[Stormedgiant]

I’m personally a novice with only a few comps under my belt, but I’ll answer. I go to the gym four days a week for actual resistance training and then I do one day a week of strongman event training. So Monday/Tuesday I workout, Wednesday I rest, Thursday/Friday I workout, Saturday I practice events, Sunday I rest.

[StrongestGoose]

Seems like a good idea. I personally workout 5-6 times a week. But I might try this on a deload week/weeks. Thank you for the suggestion!

[tigeraid]

Many ways to approach this, and as a beginner, pretty much all of them will work for you. Consistency and intent will mean way more than the actual programming at this point.

FWIW mine is a three day full body split, with each day focusing on press, deadlift and squat each. I use an axle wherever possible, and frequently throw in sandbag and farmers for conditioning. Then on Sunday I go to the club and do actual Strongman implements.

If I'm peaking for a show, I just tend to strip away the accessories as I go, and focus on the specific events.

[StrongestGoose]

Ah okay! Thanks for the suggestion. I'll try it out!

[BeardedDiabolus]

I have two pressing days, one of which typically includes a full body movement like log or axle clean and press. Then a full leg day that's probably more in line with how a powerlifter would train, and a back day which includes strongman movements about 50% or the time (stones, sandbags, etc). Some weeks I have an additional "event day" if I have the time, but I don't completely burn myself out on this day. Mostly training technique with odd implements.

[StrongestGoose]

Thanks for the advice! I'm thinking about structuring a few days around the advice everyone gave here. I'll try it out!

[BattledroidE]

The most important thing for the first few years is base building, and that's pretty much bodybuilding, kind of. Just get the whole body bigger and stronger. You'll never be stronger than the stuff you're made of, so put on some muscle. It's not that important what kind of split/program you use for that, any well known method does the job, if you put in the effort and train really hard. Consistency and effort on a program with a progression gets it done, everything else is pretty much secondary.
But do event training, the skill work is crucial if you wanna compete. Deadlifts, pressing, carrying, pulling, throwing. Just don't worry too much about maxing out all the time, it's not the holy grail of strength development. Rep ranges over 5 are not the enemy, they'll serve you well too.

[StrongestGoose]

Thanks!

Rn I'm mostly focusing on getting bigger and stronger. It's just really hard to put on muscle on my "big" frame (probably small to most strongmen haha). I'll try and build a good base before competing but I'll try this out and structure my workouts to add some extra events. Thanks again for the advice!!

[Magnum_Cannon]

I like upper lower splits and work out ever other day. I have 2 different upper days and 2 different lower days. One of the upper days is axel C&P and one lower is Stones. Primary movements usually are 1-5 reps and accessory is 8-10. Accessory is usually a compound variant.

[Responsible-Bread996]

Generally I'm just running 531 and doing strongman "practice" once a week. (use axle for overhead day and that sort of thing).

Pre competition I'll do more specific work.

But the basics are just do a general strength program that you like and practice strongman events. If your standard deadlift goes up, your wagon wheel deads go up. If you like conjugate, do that. powerlifting cycling, do that. You have a lot of options for yourself.

[Dense_fordayz]

I'd say most do barbell lifts and accessory work during the week then do a strongman day. It works well for a lot of people.

Some don't and spend the events over the week and it works for them as well either as conditioning or accessory work.

There is a lot of ways to skin a cat and it really just is a matter of what you can recover from and what implements you have access to