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Old 04-20-2011, 02:33 PM   #1
Matt Corley
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Prep for 1st strongman competition

Im preparing for my first strongman competition and have decided on the following plan:

Monday
Log Press using 5/3/1 for reps and progression
Bench Press 5 x 10
Ab/Triceps/Pull Aparts all will be with bands and relatively easy weights with high reps
(Log press may get switched out for Axle press depending on what is done at the competition)

Thursday
Deadlift using 5/3/1 for reps and progression
Squats 5 x 10
Abs

Saturday
Events training or short/heavy metcon

Monday
Bench Press using 5/3/1 for reps and progression
OH Press 5 x 10
Ab/Triceps/Pull Aparts- all will be with bands and relatively easy weights with high reps

Thursday
Squat using 5/3/1 for reps and progression
Deadlifts 5 x 10
Abs

Saturday
Events training or short/heavy metcon

I have limited time (2 small kids, job, etc...) so my training tends to be short (less than an hour) and to the point. Will probably add a second short/heavy metcon Thursdays after lifting depending on time and recovery.

Looking for any suggestion and feedback.

thanks in advance,
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Old 04-20-2011, 04:56 PM   #2
Alex McRobie
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Re: Prep for 1st strongman competition

Quote:
Originally Posted by Matt Corley View Post
Im preparing for my first strongman competition and have decided on the following plan:

Monday
Log Press using 5/3/1 for reps and progression
Bench Press 5 x 10
Ab/Triceps/Pull Aparts all will be with bands and relatively easy weights with high reps
(Log press may get switched out for Axle press depending on what is done at the competition)

Thursday
Deadlift using 5/3/1 for reps and progression
Squats 5 x 10
Abs

Saturday
Events training or short/heavy metcon

Monday
Bench Press using 5/3/1 for reps and progression
OH Press 5 x 10
Ab/Triceps/Pull Aparts- all will be with bands and relatively easy weights with high reps

Thursday
Squat using 5/3/1 for reps and progression
Deadlifts 5 x 10
Abs

Saturday
Events training or short/heavy metcon

I have limited time (2 small kids, job, etc...) so my training tends to be short (less than an hour) and to the point. Will probably add a second short/heavy metcon Thursdays after lifting depending on time and recovery.

Looking for any suggestion and feedback.

thanks in advance,

if your focus is purely your upcoming strongman comp, id suggest cutting back on benching and making your focus the press or push press. also cut back emphasis on squat and focus more on the deadlift (not saying dont squat just no need to do them a lot as they dont USUALLY come up in a strongman comp).

my 0.02 not much experience but it could help
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Old 04-20-2011, 05:04 PM   #3
Stu Christensen
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Re: Prep for 1st strongman competition

Quote:
Originally Posted by Matt Corley View Post
Im preparing for my first strongman competition and have decided on the following plan:

Monday
Log Press using 5/3/1 for reps and progression
Bench Press 5 x 10
Ab/Triceps/Pull Aparts all will be with bands and relatively easy weights with high reps
(Log press may get switched out for Axle press depending on what is done at the competition)

Thursday
Deadlift using 5/3/1 for reps and progression
Squats 5 x 10
Abs

Saturday
Events training or short/heavy metcon

Monday
Bench Press using 5/3/1 for reps and progression
OH Press 5 x 10
Ab/Triceps/Pull Aparts- all will be with bands and relatively easy weights with high reps

Thursday
Squat using 5/3/1 for reps and progression
Deadlifts 5 x 10
Abs

Saturday
Events training or short/heavy metcon

I have limited time (2 small kids, job, etc...) so my training tends to be short (less than an hour) and to the point. Will probably add a second short/heavy metcon Thursdays after lifting depending on time and recovery.

Looking for any suggestion and feedback.

thanks in advance,
What are the events for the comp and what are your strengths/weaknesses? I can help out once I know that.
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Old 04-20-2011, 05:46 PM   #4
Ben Moore
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Re: Prep for 1st strongman competition

Get rid of the bench. All pressing should at least incline if not standing. If you want a heavy tricep exercise past that use 3 board presses and Close grip.

Pull triples and singles. If you get stronger the reps will take care of themselves. And you can squat if you want. Especially box squatting which will help your pull.
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Old 04-20-2011, 06:16 PM   #5
Matt Corley
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Re: Prep for 1st strongman competition

Quote:
Originally Posted by Alex McRobie View Post
if your focus is purely your upcoming strongman comp, id suggest cutting back on benching and making your focus the press or push press. also cut back emphasis on squat and focus more on the deadlift (not saying dont squat just no need to do them a lot as they dont USUALLY come up in a strongman comp).

my 0.02 not much experience but it could help
Quote:
Originally Posted by Ben Moore View Post
Get rid of the bench. All pressing should at least incline if not standing. If you want a heavy tricep exercise past that use 3 board presses and Close grip.

Pull triples and singles. If you get stronger the reps will take care of themselves. And you can squat if you want. Especially box squatting which will help your pull.
thanks for the input, keep the suggestions coming

Ben - would you stay with 5/3/1 or just switch all together to something else? Westside based maybe? I've seen several 2 days in the gym and one day with events on the weekends (Travis Ortmayer, Derek Poundstone, and Dan Harrison do something similar I believe).
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Old 04-21-2011, 07:13 AM   #6
Ben Moore
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Re: Prep for 1st strongman competition

I've heard of a few guys using 5/3/1 for strongman and liking it. Personally I used the Westside ME template (rotating main exercises, accessory to help weakness, etc). I also only trained 3 times per week when I made my biggest strides in strongman (ie. the year and a half before I turned pro). I pressed one day - strict, pp, and push jerk all in the same session (rotated axle, log and straight bar). The second day would be some sort of pull or good morning along with box squats as accessory.

Looking back I was doing "metcons" with light event work on those days also - light sled drags, medleys, etc.

Event days were usually 3-4 of the events I had coming up. I tended to train heavier than the contest so when I got there it seemed like a piece of cake.

Hope this helps.
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Old 04-21-2011, 07:52 AM   #7
Emily Mattes
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Re: Prep for 1st strongman competition

I'd make your Saturdays Events Day for sure, not events or metcon.

If you have any DL-type events in your comp that have a different set up than a normal DL--18'', axle, whatever--then make sure one of your DL days is using that setup or implement.
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Old 04-21-2011, 10:51 AM   #8
Matt Corley
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Re: Prep for 1st strongman competition

Thanks Ben and Emily, everything has been very helpful
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Old 04-21-2011, 10:58 AM   #9
Ben Moore
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Re: Prep for 1st strongman competition

Matt - there are several places to train strongman in St. Louis - Eagle Gym, The War Room, and The Lab. KCStrongman.com is also a place to look them up, or nastrongman.com.
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Old 04-21-2011, 11:32 AM   #10
Matt Corley
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Re: Prep for 1st strongman competition

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Originally Posted by Ben Moore View Post
Matt - there are several places to train strongman in St. Louis - Eagle Gym, The War Room, and The Lab. KCStrongman.com is also a place to look them up, or nastrongman.com.
Thanks Ben, I'm training with Willie and everyone else at War Room right now and its been great
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