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Defying Expectations: Strongman Training for everyone

You've likely caught a glimpse of it on television during the festive Christmas and New Year period, or perhaps you've seen it splashed across social media throughout the year. The sport of Strongman has surged in popularity, capturing the attention of audiences far and wide - and for good reason. This unique and mesmerising spectacle showcases colossal, bearded men performing astounding feats of strength, such as pulling planes, hoisting cars, and hauling gigantic steel girders. Yet, what we witness represents the crème de la crème - the top 1% of Strongman competitors.


man lifting heavy sandbag for strongman training
Man lifting heavy sandbag

It's easy to assume that this sport is reserved for the strongest, largest, and most powerful individuals. But let me assure you, this couldn't be further from the truth. Strongman is an inclusive sport that welcomes participants from all walks of life - men, women, children, So, dare to defy expectations and embrace the extraordinary world of Strongman, where strength and determination know no bounds.


What Is Strongman Training?


In this one-of-a-kind style of training, prepare to be tested both physically and mentally, as you embark on a journey to build endurance, speed, strength, and power. This isn't just about flexing your muscles; it's about transforming your day-to-day life, training your body to tackle real-world scenarios involving cumbersome, bizarre, and unwieldy objects. Fear not, for you'll still master the mighty compound barbell lifts, such as squats, deadlifts, rows, and presses. However, be ready to embrace the peculiar - from trucks and tyres to stones, logs, sandbags, and steel girders. The world of Strongman is anything but ordinary, so why not dive in and discover your true potential?


What Are The Benefits?


Improved cardiovascular fitness & resting heart rate.

Increased work capacity. You will be able to handle more load, more volume, and just do more in general.

Improved strength gains. You'll become a stronger individual as a whole. You will develop that raw, old school, brute strength that everyone wishes they had.

Bones increase in density. Ligaments and tendons become stronger and more resilient.

Stability will improve as you are regularly placed into unusual positions.

Chances of injury reduce.

Health-related issues and heart-related diseases are reduced.

Physical and mental resilience is greatly improved as you learn to push through tough training that you may find difficult.

Day-to-day activities and jobs require less effort and become easier.

You will be part of a great community that is supportive and welcomes everyone.

How To Incorporate Strongman For Endurance?


There are so many ways to include strongman training into your current routine. Especially if you just want to dip your toe into it and try it out for the first time. At the end of your session, include some form of loaded carry. Whether it be yoke, sled, farmers, zercher, overhead, or sandbag (to name a few). Work with distances of 100m+ for 2-4 sets. You will 100% feel the burn and fatigue building up in these. Or you could include it with timed sets. For example, as much distance covered in the space of 15 minutes. The timed sets can also be used with the static strongman lifts also like sandbag to shoulder for as many reps as possible in 10 minutes. But you get the idea, right? Take something and move it for a massive distance or long timed sets and go all out for as many reps as possible.


How To Incorporate Strongman For Speed?


It's time to get that stopwatch out and let's start shaving off those seconds. For this, you have an almost never-ending exercise choice. I'd recommend a medley of some kind (be creative and make it fun) or one singular implement. I would suggest doing this as either your first or second exercise as you want to be moving as fast as possible with as little fatigue set in. For the medley, you can be as creative as you like (unless prepping for a competition), but I would suggest selecting 2-4 implements and moving them 10m each for the fastest time possible. E.g. Keg, Sandbag & Stone run. Drop and run back for each implement, quickest time wins, perform 2-4 sets.


Or you could do Yoke carry 5x25m @ 50% with the aim of having immaculate positioning and moving with speed and intent.


How To Incorporate Strongman For Strength?


For lean muscle and strength gains, you can perform any of the loaded carries for 3-5 sets of 10-25m with as heavy a weight you can handle for your desired distance. Obviously, the pace won't be as quick or fast, but don't worry about that. Also, performing your normal strength exercises like overhead presses with things like log or axle presses for 3-5 sets of 5-12 reps.


Alternative Implements?


Farmers Handles - Dumbbells / Kettlebells

Axle Bar - Fat grips

Zercher Carries - Use a normal barbell

Sandbag / Stones - Medicine Balls

Sled / Prowler - Old tyre


Here at Devanney Strength HQ, we're absolutely bonkers about Strongman training! Take it from us, there's nothing quite like the thrill and excitement of tackling this unique sport. Not only is it incredibly enjoyable, but it also translates brilliantly into everyday life, helping you become your strongest and fittest self. Plus, let's face it, it looks awesome!


We wholeheartedly invite you to join us and give Strongman a go at our fantastic facility. Don't worry if you're a newcomer or unsure about your abilities – we've got alternative exercises and scalable weights to suit everyone, making it a truly inclusive sport. So, why not take the plunge and discover the exhilarating world of Strongman at Devanney Strength HQ? We can't wait to welcome you!

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