Speed for Strongman
I just got sent the results from the first strongman comp in the series that i'm competing in and as I suspected the times that the middleweights are putting up are pretty quick.
The top results in each event were
Farmers 100kg 50m - 23 seconds
250kg yoke 25m - 11 seconds
Overhead medley (4 lifts) - 19 seconds
Partial Deadlift for reps 220kg - 7 reps (this is suspiciously low)
Stones 90 - 130kg - 16 seconds
I'm confident that i've got enough strength to complete the events so now I need to work on my speed.
Apart from working the events at the specified weights has anyone got an ideas? I'm thinking that i'll need to work on speed with some lighter implements and possibly even some overspeed work on the farmers and yoke to get my foot turnover faster.
For the overhead medley i'm working on things like being able to powerclean the axle instead of having to continental and also working on snatching the dumbell instead of clean and pressing it.
I have nothing to add but just wanted to say those are some pretty fast times. I can't wait to hear how you do.
I've never used them and don't how they will correlate with strongman comps but how about chains and bands.
Unfortunately, if you don't have them, probably a sort of expense to them. If you go to a gym and they do, you're set.
yikes. it must suck to be competitive because those are some fast times to hang with.
Just throwing ideas out but one thing I'm going to try at some point is just taking the hardest part of the movement and drill the hell out of it in a density format.
So, if you are good at loading but suck at the pick on stones, try setting up in a just pick it and raise up but don't worry about loading...max number of attempts in like 10 minutes.
or like with farmers, just work getting the absoute heaviest farmer you can and sprint it even if you only make it a couple meters, set up to do like 5 attemps in 5 min. or 8 attemps in 10 or something. for whatever reason I seem to get my head properly squared away with the help of a running clock. What do you think?
I would have liked to think I was going to be competitive but now I'm a bit worried!
Still I can't let the guy from Queensland come to Sydney and get the title of Sydney's Strongest man without at least putting up a good fight.
Adam, the strategy of going heavier to make the actual implements feel lighter is definitely something I'm working on. I'm really trying to build a buffer too against fatigue on the day and also any nasty surprises the actual implements throw up.
Dave I like your suggestion of drilling the weak points, I'll add that next week, I have a feeling i'm going to have to do lots of practice on the turns for farmers since my straight line speed is ok.
I've got almost exactly 3 months to train now so we'll see how it goes. Look out for novel videos of me flogging myself soon!
Don--I can only speak for my training crew...when we have a contest coming up and we know the weights/ events...we train only those events. depending on the contest weights and whether or not we are at that level, we usually do a week at say 90%, the next week will be lighter focusing on speed/endurance in those events, then a heavy week, light week, etc and dont do anything the week before the contest.
an example would be 700 yoke for 50ft. say 8 weeks out from contest
wk.1 would be around 660 for 2 or 3 runs
wk.2 would be around 560 for 2 or 3
wk.3 would be around 700-720 for 1 or 2 runs
wk,4 would be around 460 for 3 or 4 runs
wk.5 680 for 2 or 3
wk.6 700-730 for 1 or 2
wk.7 560ish for 2 or 3--7 days before contest
no hard training during contest week, maybe some pushups, pullups, box jumps, but nohting taxing
wk. 8 contest
don, i look forward to hearing what works for you.
The promoter has gone and changed the events again!
Farmers walk, 25m no turn 115kg per hand.
Axle deadlift for reps 220kg at 19"
Log lift for reps 90kg on a 12" log
Atlas stone for max height 110kg
I hope he's made up his mind this time, it's annoying to put a few weeks of effort into improving something just to find it's been cut from the comp
Had my first go at the yoke today and the results were less than speedy!
Did 3 runs of 250kg at 25m each of which took well over 30 seconds
Then did some shorter runs with 300kg all of which were pretty ugly.
I feel like i'd need a rocket up my @ss to get down to 11 seconds!
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