Creating an Effective Strongman Training Split - Article

[Shakes]

I recently wrote an article that may be valuable for some of the people on here:

AtLarge Nutrition - Creating an Effective Strongman Training Routine

Included is an outline of some basic principals to avoid overtraining and make sure that your program is effective, as well as a few example routines that are customized based on specific goals.

[rawpower]

Thanks for the article. I think you've hit the nail on the head by giving a variety of routines with different focuses.

One of the mistakes that some make - me included - is to think that because a high level strongman trains with a lot of implements, they should, when really they need to keep more of a focus on basic strength.

One question. You state "only squat of deadlift once per week." Do you mean do one or the other, or both?

I'm considering doing both on one day per week, varying the intensity, e.g. heavy squat/moderate deadlift one week, moderate squat/heavy deadlift the next. What's your opinion/experience?

[Shakes]

RawPower - I think a lot of it has to do with your goals, but I will generally rotate front squats, box squats, and deadlift or deadlift variations from week to week. If you really wanted to you could hit one heavy and one light on the same day as long as you kept the volume of both fairly low and as you suggested only did one with high intensity and the other as more of a conditioning set.

Some people who have been training for 10+ years consistantly are able to recover much more quickly and might be able to manipulate things a bit, along with those who are "enhanced". For the average trainee I have found that you need time to recover and all of the lifts seem to have carryover to each other.

Personally I only deadlift maybe once or twice a month and go for a 1RM about every 2-3 months, have generally been able to add on 25+ lbs each time without really focusing on it just by pushing myself with other movements.

[Auzzie]

Thanks for sharing Shakes!!