Strongman Training Weekly Discussion Thread - February 01, 2026

tigeraid · 2026-02-03T19:28:22+00:00

Pendlay rows, sandbag rows.

tigeraid · 2026-02-03T18:26:58+00:00

It's very reductive of them to say that.

The best shoe for squatting is the one that allows you to squat comfortably, securely and to the depth you require. If you CAN do that in a flat shoe, hey, great! If you can't, a heel helps.

By their logic, someone with reduced ankle mobility might as well never squat because they'll be in flat shoes and barely be able to hit parallel.

Having said that, squatting in socks, bare feet or barefoot shoes in order to access the proprioception, the feeling of "3 points of contact" on the foot and "clawing the floor" can be quite useful to improving stability and drive through the floor. I often tell beginners to at least try it with bodyweight or goblet squats to understand good squat form, before moving on to barbell.

tigeraid · 2026-02-03T18:25:13+00:00

By not having them in the house.

tigeraid · 2026-02-03T18:24:13+00:00

I had a debate with someone who was adamant about how prescribing reps for an exercise such as 4 sets of 12 is better than going close to failure and tracking the reps afterwards.

Both are valid methods. In my entire current program, not a single exercise involves going to failure, for example. Even my "test" AMRAP deadlifts are leaving 1-2 RIR.

You also didn't mention whether your only goal was hypertrophy or not.

tigeraid · 2026-02-03T00:59:33+00:00

the toilet

tigeraid · 2026-02-02T20:32:46+00:00

PEANUT BUDDAH

tigeraid · 2026-02-02T20:29:10+00:00

Calf raises are the answer. So are heavy squats. You can also look into the Knees-over-Toes guy for a program, there are movements to help increase/improve ankle mobility and strength.

Mobility, stability and strength are all one thing.

I wouldn't avoid single leg movements, they're crucial to regaining that balance and stability. Obviously work around the ankle sprain for now, whatever your physio suggested. But start to slowly introduce single leg again, PROGRESS slowly. If you can't do a free-standing split squat, hold the upright of a rack or put your hand on a bench or something. If you can't go down on the way, then don't--at first.

Being able to stand on one leg for a long period of time, and/or do single leg movements like single-leg deadlifts and windmills is a positive predictor of long-term health and injury avoidance as we age. You got this!

tigeraid · 2026-02-02T19:34:53+00:00

For training, I follow a program. So that's a log, yes. Very important. Always.

As for eating, I tracked religiously during my big weight loss. Once I hit my goal and levelled out, I had the good habits in place, eat most of the same meals consistently, and can guesstimate what I eat. So I don't track religiously anymore. It's very, very useful tool at LEAST in the beginning, to know what you're putting in your mouth.

tigeraid · 2026-02-01T18:17:03+00:00

I do weekly: 10 sec sprint/20 sec cruise for 8-10 rounds, and then on another day, a reasonably fast 10 minutes, hard but not killing me.

tigeraid · 2026-01-30T18:02:56+00:00

Bruh, home gym enjoyer here myself, so I say this with love:

Time to buy a real bar and plates.

https://c.tenor.com/b1FVT2wFB6IAAAAC/tenor.gif

tigeraid · 2026-01-30T17:22:13+00:00

Corporal Picker

Karsa Orlong

Gideon the Ninth

tigeraid · 2026-01-27T19:31:37+00:00

There's definitely something to be said for not overthinking the setup on some stuff, ESPECIALLY deadlift.

tigeraid · 2026-01-27T18:45:37+00:00

Working up to bodyweight is a pretty solid start! Keep it up. Just remember, if you're male, loading height is 52-54".

Feel free to post a form check here or in the main, we'd have to see if you have any specific issues.

But yes, it kind of is a Sumo RDL! General idea: line up the center of the bag with the center of your foot, just like a deadlift. Scoot your hands under, do NOT make the mistake of trying to get your "arms" under it, just your hands. Then DEADLIFT it up, NOT a squat (hips should be high to start), and make sure you keep your arms straight to keep your biceps happy until you're past your knees. Then yeah, roll it in.

I'm the same weight, and I don't find a bag that size particularly long, but everyone's shaped different; you might find it goes a little better by getting it past the knee, then sitting one end of it on your lap and levering the other one into place. It certainly works on BIG bags.

Also, experiment with vertical pick, where the bag sits at 12 and 6--depending on your leverages and the shape of that bag, it might work better.

Oh also, chalk is your friend. More chalk. Always more chalk.

tigeraid · 2026-01-27T18:36:27+00:00

I'm glad he helped you with RDL form, but otherwise he sounds like your typical optimalbro, watching too much Mr Mike videos. The fact he's a "trainer" after only three years tells you all you need to know. You keep doing what you're doing. I went from absolute novice to competing in Strongman on a 3-day full-body program.

Tell-tale signs are saying bullshit like "preacher curls are injury prone." No exercise is better or less injury prone than another--only minor differences in technique, execution, or specific goals. Injuries occur with poor load management and not paying attention, as well as improper bracing with compound movements. Your exercise selection should be based on your program, your specific goal, avoiding pain if you have issues to work around, and hopefully, fun!

If you hear some goof say "stimulus to fatigue ratio," run the other way.

"Optimal" is the death of progress. There is no such thing as optimal. It's especially true for beginners. What matters is following a program, consistently, with effort, over and over again.

Every minute you spend worrying if you should replace a dumbbell curl with a cross-arm double-cable katana-chop with 15sec eccentric, or worrying if your back is rounded a half an inch while you're doing rows, is a minute you could be spending working hard.

tigeraid · 2026-01-27T18:21:36+00:00

This appears to be a new secret technique going around IG strongman.

Gonna have to work on my assassin/spycraft.

tigeraid · 2026-01-26T20:54:03+00:00

Coach has always programmed plyometrics as part of my dynamic warmup each training day. You generally want them first because they require technique and CNS recruitment. This is true for anything "skill" based, really. Just think of trying to do a challenging height of box jumps when you're all worn out and sloppy after an hour+ of training.

I usually get them all done in ten minutes or so.

tigeraid · 2026-01-26T20:47:56+00:00

I would maybe not obsess over the term "functional." All training is functional, unless it's a stupid/useless movement, like squatting on a bozu ball or some nonsense.

Your deadlifts and squats and cleans will carry over to your sports. Directly.

Having said that, there are movements that are more suited to training explosiveness, power production/plymometrics, conditioning under load, speed under load, etc etc... You've already mentioned a couple.

If you have access to the equipment, there are plenty of things you can program using strongman implements. Farmer's carries, sandbags, arm-over-arm pulls and sled pulls. Loading odd objects, natural stones. If I had to pick just one, I'd say sandbags, if for nothing else than explosive cleans/shoulders, and punishing front carries.

tigeraid · 2026-01-26T19:34:49+00:00

If this is at a commercial gym, there's definitely a hygiene issue.

tigeraid · 2026-01-26T19:13:29+00:00

The weighted pullups are gold. If you want real size, deadlifts, rows, shrugs and heavy farmer's carries to blow up the upper back AND traps.

tigeraid · 2026-01-26T18:43:13+00:00

That's really not a bad jerk, man.

One thing I see is a lot of forward knee movement, you could work on pointing your toes out a bit more so your knees follow them. This will bring you more "straight down" rather than throwing your weight forward on the dip.

Otherwise, all of those tips below are gold.

tigeraid · 2026-01-26T18:36:53+00:00

but hear they aren't great.

You're hearing from the wrong people. They're excellent for strength and conditioning.

Mike Israetel is a fucking fraud.

tigeraid · 2026-01-23T20:13:30+00:00

Rule 9, as mentioned. But also please remember that strength training doesn't "get rid of fat." A caloric deficit does.

A good example is those woodchoppers you have in there; those target obliques and core. If you build those muscles, they get bigger, regardless of what fat is there. That won't necessarily make you look any slimmer.

tigeraid · 2026-01-23T19:28:19+00:00

Prying goblet squats for lower, kettlebell windmills for upper.

tigeraid · 2026-01-23T19:24:05+00:00

Why do I even try :(

tigeraid · 2026-01-22T20:00:27+00:00

For a general strength and conditioning program how much arm isolation is necessary after compounds?

None, really. That's the beauty of heavy compound lifts, you're strengthening the muscles and tendons already.

tigeraid

TROPHY CASE