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-   -   Getting Into Strongman (http://www.catalystathletics.com/forum/showthread.php?t=6299)

Matt Thomas 08-12-2011 05:04 PM

Getting Into Strongman
 
If I wanted to get into lightweight strongman comps (under 200lbs) what would my lift numbers need to be to not embarass myself? I know the events are generally more important, but if the lifts are good indicators, what should they be? Some of the implements are easier to get my hands on than others so if you could give me an idea on some of those as well that'd be cool. For example:

Squat?
Deadlift?
Press?
Power clean?
Atlas Stone - how big of one should i be able to lift?
Farmers Walk - how heavy, how far?
Yoke - How heavy, how far?

Thanks again.

Jacob Rowell 08-17-2011 08:52 AM

Matt,

Your best bet would be to sift through contests and look at what's expected for the implements themselves, and then look through results to see what the avg 200 is doing.

That being said, there's a very large spread seen at competitions. If a competition does not have a novice division, the 175s and 200s tend to catch a lot of new folks. I find with most competitions, there's a few who are just looking to try it out without much background at all, a few who have done 1 or 2 competitions but don't/aren't able to train specifically, and then there's the guys with several years under their belt and 15+ competitions. Compare yourself to the guys in the middle and go from there.

I started out with fairly low numbers on the barbell:

365 back squat
470 DL
175 Press
265 Clean

The most relevant is the Deadlift. I know some SM who don't squat that often, and who favor Box Squats, chains, and other variations to the full BS. A Push Press or Jerk will get you much further in strongman than your strict press numbers.

A reasonable expectation for farmers would be 225-250 if there's a turn, and 250+ with no turns.~100'

For the yoke, I've had everything from 400-650 in a competition. Average would be 500-550. 40-80'

A 330 stone to a low platform, at the end of a series, with tacky, would take care of you on many competitions.

James Evans 08-17-2011 09:32 AM

Jacob - out of interest how much did you weigh then and how much specialisation (ie events stuff) did you do before your first competition?

Did you continue with traditional barbell work for a while after?

Jacob Rowell 08-17-2011 09:40 AM

I flip flopped back and forth between 175 class and 200's my first few contests.

Leading up to the first contest, I was doing something similar to the ME Black Box, with Saturdays as an events day.

I still continue to do barbell work, cycling through different movements based on upcoming contests. My training is probably 60-70% barbell work, with the rest on the events.

James Evans 08-17-2011 09:53 AM

That's not a bad testament to Rutman's methods (or at least an approximation of them).

Thanks for the reply.

Emily Mattes 08-17-2011 09:17 PM

Jacob's recommendations are good. For what it's worth the guys at my gym trained barbell/regular strength work during the week and did events on Saturday as well, and most of them are freaks. This method has worked for me as well (though I am not a freak). I think initially you're best off focusing on just getting really damn strong and doing the events often enough to get a handle on your technique and figure out where your weaknesses are.

Steve Burke 11-22-2011 04:04 AM

I have only done a couple of competitions so far so I only have limited experience but looking at the competitors who seem to do well in the u90Kg class in the UK I would say to be at a good level the following are fairly good indicators: Sorry, I only work in Kg’s!!

Squat: 200Kg
Deadlift: 250Kg
FTOH (axle or bar): 120Kg
Log FTOH: 110Kg
Farmers: 120Kg (20m drop and turn)
Yoke: 250Kg (20m drop and turn)

I have got to say, I have not ticked all of these boxes myself yet…

As has been said before the deadlift (oly bar, car or axle, maybe at different heights) is probably the most important but this obviously depends on which events crop up.

cameron patterson 10-17-2012 11:42 AM

It's hard to say where your lifts need to be, for example I can outperform people in strongman that can out perform me in the gym. If I was you, I'd try to find a strongman training group in your area and show up to train. If you can't do that, enter a show and see where you stack up.

Jyrki Rantanen 10-23-2012 08:09 AM

Quote:

Originally Posted by cameron patterson (Post 98089)
It's hard to say where your lifts need to be, for example I can outperform people in strongman that can out perform me in the gym. If I was you, I'd try to find a strongman training group in your area and show up to train. If you can't do that, enter a show and see where you stack up.

This is good advice...strongman events are not just numbers in the gym..they are to get max out from your body in weird positions and you need to think and breath on the same time also :)


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