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Old 01-09-2009, 03:45 AM   #11
Adam Gagliardi
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SM training also need not be as heavy as seen on TV....just training the movements of different carries and odd object loads is sure to apply to military life...sure it may not help that much with testing but those tests are about as worthwile as the ones we do in the FD...pretty much not worth anything.
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Old 01-12-2009, 12:58 PM   #12
Mark Fu
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Default Strongman Training As GPP

A friend of mine, Scott Brengel, a pro strongman competitor and C.S.C.S had this offer:

Part of this topic reminds me of the old argument of training high school and college athletes to be proficient at combine testing rather than the skills that would be most relevant on the gridiron. In this case it all boils down to personal preference and circumstance.

Military basic training is first and foremost a right of passage layered in decades of tradition. Although it may not be the most optimal program for preparing a recruit for the exact demands of the job, it is a proven effective means for getting hundreds of potential soldiers – “salty or “lean and mean”. When dealing with large numbers, you can never expect to have the most advantageous training protocol – it’s just not realistic from a practicality standpoint.

So what do you do? It all depends whether you are about to enter basic training or if the soldier is already on active duty and only has to maintain a reasonable or minimal level of fitness with reasonable or minimal requirements and testing.

If we are talking about a new recruit, the most sensible thing to do is what most factory type athletic training centers do with their football athletes. That is to simply keep it simple and gear their training for the tests applicable to their combine scores. So for the potential soldiers, I would definitely gear my training towards more of a circuit-type scheme both lactic capacity and aerobic in nature, using exercises geared more towards muscular endurance - crossfit does fit the mold here.

If the individual is a career soldier, and is only subject to periodical testing – then I think there is a lot of room for using different training modalities to attain a more balanced conditioning program. A fellow pro strongman that I compete with is in the Air Force and he must adhere to some fairly strict guidelines within his high-level unit. This really impedes his ability to train more effectively for strongman. However, he still manages to keep both levels of training at a high level while maintaining the 34 inch waist requirement (if I recall correctly). I also believe that he is at the top of the list on scoring within these tests, which are mostly geared towards muscular endurance and aerobic endurance. So it is possible to incorporate strength training and maintain a high level of aerobic endurance. He is (Farmer’s) walking proof of that.

So if you are a military operator and you want to mix things up and have more of a well-rounded conditioning program and add in some training to mix in some alactic power, alactic capacity, lactic power and lactic capacity, there are many things you can do that are strongman related. There are many ways to train these events, but I will give you a just a few basic ones to keep it simple and brief.

1) Tire flip for reps (1 to 5 reps) for alactic power or alactic capacity.
2) Tire flip for distance or time (conditioning for lactic capacity) – the weight of the tire should be challenging. If you truly do this correctly, you should not be standing after you are done. The great thing about the tire is that it is all concentric action and will not cause much in terms of muscular breakdown or DOMS. But as a pro strongman, I believe this is the best single event for GPP.
3) Tire Flip and Drag (chain or sled) for lactic capacity– usually done for 50-100 ft each segment. This event will really test your mental fortitude if the weights are challenging and you push hard through the entire medley.
4) Sandbag/keg/stone pick up, carry and load. You can adjust this for any of the 4 anaerobic energy systems. You can simply load the object or you can pick them up, carry them and load them onto a platform or the back of a pick-up truck. Pick a weight that is challenging to pick off the ground, carry it 0-50ft and load it to a platform from 40-54 inches. Use between 1 to 6 objects. Weights will all depend on the size and strength of the individual. If you have average relative strength, 50-100% of your body weight will do. If you have a high degree of relative strength, strive to use bags equal to or up to 135% of your bodyweight.

Scott Brengel, C.S.C.S.

www.eastweststrength.com

“Sports Specific Training for the Modern Day Gladiator”
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Old 01-13-2009, 03:57 AM   #13
Allen Yeh
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That was a good post, tell your friend thanks.
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Old 01-13-2009, 01:37 PM   #14
Derek Weaver
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That's a great site by the way.

I remember a workout video posted to CF where a Marine or Army guy did some gnarly workout with tire flips and carries.

Looked like a good mix of "metcon" and "strongman" implements. Can't it be both?
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Old 01-14-2009, 09:34 AM   #15
Adam Gagliardi
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i have heard of Scott and competed against Cameron, very smart athletes/ trainers...... good response by scott
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Old 01-14-2009, 09:36 AM   #16
Adam Gagliardi
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Quote:
Originally Posted by Derek Weaver View Post
Looked like a good mix of "metcon" and "strongman" implements. Can't it be both?
thats what i was trying to get at...in strongman most medleys are very metcon, they're just heavy as hell also..no reason you cant just lighten them up a bit
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Old 01-14-2009, 10:41 AM   #17
Dave Van Skike
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Quote:
Originally Posted by Adam Gagliardi View Post
thats what i was trying to get at...in strongman most medleys are very metcon, they're just heavy as hell also..no reason you cant just lighten them up a bit

truth...the metcon thing is sort of a distinction without a difference. a 300 farmers walk is heavy as hell for me but it's just a fast hard 60 seconds for a SHW.

it's weird to me that this approach is still up for debate. start by build the qualities first that takes the longest but is the most lasting adaptation (get really strong) then quickly build the tolerance for sustained efforts at a load that you'll actually experince in the field. (conditioning)..
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Old 01-16-2009, 08:53 AM   #18
Michael Bell
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Does anyone have the injury rates for Strongman training? CF seems to pride itself on reducing injury rates for the military.
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Old 01-16-2009, 09:08 AM   #19
Dave Van Skike
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Does anyone have the injury rates for Strongman training? CF seems to pride itself on reducing injury rates for the military.
I'll give you a 5 to 1 odds that neither cross fit nor strongman training would do well in a study of reducing injury rates....for anyone, not even UPS workers.
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Old 01-16-2009, 09:44 AM   #20
Derek Weaver
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I think if you're injury prone, it doesn't really matter. Improved strength and mobility never hurt, but I think it's rare that it would make a dramatic difference.

Of course, after Michael Jordan broke his leg, he became one of the strongest guys in the league at his position and was near indestructible....
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