A Beginners Guide to Strongman Training

[PowerXL]

A Beginners Guide to Strongman Training
By CJ Murphy, MFS

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What do you really need to begin strongman training versus what can you do without? I’m sure this subject has been covered before, but I’m chiming in on this one.

First, I’ll address those who are budget conscious, too cheap, or have no disposable income to buy new gear, and then I’ll address those who can buy training gear but don’t want a gym full of Strongman equipment.

Budget Busters
Let me say that I am absolutely opposed to building your own equipment at home using stuff from the Home Depot hardware aisle. Being around gyms as much as I have, I’ve seen well built commercial equipment break more times than I can count. So without sounding like the Safety Nazi, trust me when I say, “Buy what you can or have it made by a skilled fabricator.”

Now on to what you need to get going.

The first thing is a thick bar. Thick bars are a staple in Strongman and can be used for any barbell exercise. Thick bars strengthen your grip, and we all know how important grip is in Strongman. A good, thick bar isn’t cheap but should outlast you. You’ll most likely hand it down to your kids who will hand it down to theirs.

The next item is usually a freebie! Get yourself a big, heavy tire! Tire flipping is a staple Strongman event. The tire can also be used as a platform to brace your self against in an arm-over-arm pull or for smashing a sledgehammer into.

Next up, tires. Tires can usually be obtained at no cost to you from a tire company or a construction company. Look around—they are everywhere. For tips on selecting the right tire for you, see my article on this site (www.elitefts.com).

Here comes another freebie—big chunks of broken concrete or field stones. Go to a demolition site or a field and pick out a few nice chunks of heavy rock. Don’t worry if the concrete is a little jagged. It can be worked smooth with a hammer or a grinder.

The final piece in our Budget Strongman Kit will cost you under $30 to make yourself (an exception to my rule).

Get an old gym bag or a goalie bag and fill it with sand. Sand can be bought at any home improvement store or shoveled from your local beach. Just don’t get caught stealing sand. Be on the safe side and buy it. Who wants to get locked up for stealing sand?

And what to do with your sandbag? Sandbag training has been written about numerous times on this site so I won’t cover that topic here.

There you have it, the Budget Strongman Kit. No, it won’t duplicate anything you see in a contest, but it will get you better prepared than gym training alone.

Fully Loaded
Now for those who can buy equipment, I’ll assume you already have the items that I just listed.

The first thing I would strongly advise you to get is a set of Atlas stones or stone molds (http://www.totalperformancesports.co...equipment.htm). I really don’t think an explanation is necessary here.

After that, you’ll need a platform to put them on (http://www.totalperformancesports.co...equipment.htm). You can buy one or make individual boxes out of wood (another exception to my rule). Or if you don’t have much space, a “power rack platform” can be made out of 4 X 4s and some three quarter inch plywood. Check out our platform at TPS.





Strongman involves much overhead pressing, and it’s often with a steel log (available at www.elitefts.com). Most people can get by with a 10” log, but bigger guys might want a 12” log instead. For tips on log exercises, see my Log Training articles on this site.

Another must have is a sled. Sleds can be used for more than GPP. In Strongman, you might have to do a heavy drag, a truck pull, an arm-over-arm pull, or something else. You can train for all of these using a sled. The Prowler can also be used to train for these events as well.

Farmers’ walk handles are another necessity for Strongman training. Farmers’ handles can be used for multiple types of training besides the farmers’ walk. For example, holds for time, side bends, and suitcase deadlifts are just a few of them.

If you are serious about competition or just want to add something different to your training, these items will get you well on your way.

Murphy is the owner and head instructor at Total Performance Sports. He has won multiple awards, including the “Spirit of Strength” award from the USA Master Trainers, and knows multiple martial arts, including jiu-jitsu, kickboxing, and Modern Arnis. He is a licensed boxing coach with USA boxing (Level 2) and has coached many kickboxers and boxers to amateur championships. Murphy is a competitive strongman athlete and powerlifter. His writing appears regularly in Men’s Health magazine, EliteFTS.com, DrSquat.com, and many others. For more information, visit TotalPerformanceSports.com.

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