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Why Strength and Condi0oning Programs Should Include
Strongman Training • Rick Howard, M.Ed., CSCS, *D, USAW
– NSCA State Provincial Director Program Chair – NSCA Mid-‐AtlanBc Region Coordinator – Novice Strongman CompeBtor
What is Strongman?
• Sport of “Strength Athle:cs” • No set technique to complete any movement • No set number of events • No set number of events • No rule to include all events • Meets sanc:oned by North American Strongman
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Overview of Events
• Strength • Strength-‐Speed • Strength-‐Endurance
Sanc:oned Events • Press – Barbell Push Press – Circus Dumbbell – Axle Clean and Press – Log Press
• Carry – Farmer’s Walk – Yoke Walk – Atlas Stones – Conan’s Wheel
• DeadliT – Max – Axle – Reps – 18”
• Sta:c Hold/Grip – Farmers’ Hold
• Non-‐Sanc:oned – Hussafell – Fingal Fingers
Let’s Carry Something!
• Most sports occur while moving and require horizontal force produc0on in order to move
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Let’s Carry Something Else Carrying vs. LiTing
• Carrying exercises (some:mes referred to as dynamic resistance) challenge core stabiliza:on differently than liTing exercises do, and beaer match the unpredictable external forces of contact sports, in par:cular
Sandbags, Kegs, Tires (Imperfec:on Training)
• Effec:ve injury preven:on techniques include learning how to miss a liT and imperfec:on training, which Mel Siff refers to as “the capability of coping with unexpected and sub-‐op:mal condi:ons.”
Prepare to DeadliT (Strongman Complements Tradi:onal Training)
• No ques:on, powerliTing and Olympic liTs are the founda:on of strength training programs, but strongman training provides an excellent applica:on of many of these liTs as well as alterna:ve methods for developing fitness aaributes.
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Medleys (Improves all Strength Aaributes) • Strongman training can improve speed-‐strength, strength-‐speed, maximum strength, hypertrophy, and strength-‐endurance. Programs can be wriaen that are strongman-‐only training or strongman exercises infused into more tradi:onal strength training programs.
A beaer use for kegs! (Sport-‐specific movement)
• Triple extension (hips, knees, and ankles) is a requisite for explosiveness seen in many sports and strongman exercises such as atlas stones.
• Grip strength, holding (such as with sandbags), and releasing of objects all factor into sport-‐specific movements and enhanced athle:cism
Weight is Weight (Adds Variety)
• This is especially valuable for those who have been training for many years and for those who have goaen stale following a structured linear program.
• Breaks the monotony and predictability • What’s the reference?
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Best Exercises for Reps
• By manipula:ng training variables, such as comple:ng as many reps as possible in prescribed :me period, increasing distance covered or increasing weight within prescribed distance, and shortening rest periods can lead to not only improvements in strength-‐endurance but also anaerobic work capacity, both of which contribute to delayed onset of fa:gue.
Sta:c Holds
• Strongman challenges the muscles isometrically when athletes aaempt to hold extremely heavy objects for extended periods of :me, such as farmers walk and sandbags. Increased isometric strength contributes to overall improvements in strength
Strongman Philosophy for S & C Teamwork and Camaraderie)
• The strongman community is stronger than any individual liTer. Compe:tors celebrate each other’s success, use success to breed more success, and cul:vate an environment where no excuses, maximum effort training is expected. That’s what teamwork is all about!
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For more informa:on…
• [email protected] • Facebook.com/rihoward41 • @rihoward41 • hap://youthspormitnesscoach.com • Star:ng Strongman • Strength Crew