How to Train for Strongman in Your Neighborhood Gym
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- Опубліковано 21 лип 2024
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The #1 priority for strongman - is simply being strong - and not just in one or two lifts.
You have to be prepared for anything, and constantly challenge your body in new ways to prepare for strongman, because it’s unlike any other strength sport.
There aren't set movements or events for every competition - in fact, in the past, competitors didn’t even know what events they’d be doing at the competition until they showed up.
If you’re wondering how these guys train for events with things like car pulls, yoke walks and atlas stone lifts, or how in the world you would even start...
But don’t worry, that’s what today’s video is all about!
Matt Daciw here from Blue Star Nutraceuticals and today I’m going to run you through a strongman-style workout, using equipment you would find at your own neighborhood gym to prepare like a true strongman.
So if you want to skyrocket your strength, work hard, and have some fun trying something new…
Grab your gear and get ready for some intensity!
This is How to Train for Strongman in Your Neighborhood Gym! Let’s get to it!
For this workout, you’ll perform 6 exercises in linear fashion.
Because this is done in a linear fashion, you’ll perform all sets of exercise 1 before moving on to exercise 2, and continue in this fashion until all 6 exercises are complete.
You’re allowed up to 2 minutes rest between sets, to catch your breath and rehydrate with AminoFast™ before continuing on to the next set.
You should complete the entire workout in under 1 hour - if it’s taking you longer than that, step it up!
As always, the workout is listed for you in the description below. Now let’s get to work!
Exercise #1: Axle Bar Deadlift - 4 Sets of 5 Reps @ 85% of your 1 Rep Max
Exercise #2: Log Press - 4 Sets of 5 Reps @ 85% of your 1 Rep Max
Exercise #3: Sled Pull - 3 Sets of 15m Lengths
Exercise #4: Circus Dumbbell (1-Arm Dumbbell Press) 3 Sets of 6 Reps at 80% of 1 Rep Max
Exercise #5: Farmer’s Walk - 3 x 15m Lengths Down & Back
Exercise #6: Yoke Carry (Cambered Bar Walk) - 3 x 15m Lengths Down & Back
And that’s a wrap!
This intense workout will help you build well rounded, explosive strength and rock-solid core stability to support you in a lot of the main strongman movements.
Perform this workout 1-2 times per week, working it into your routine as a full body workout.
Not only will you notice yourself getting better at these strongman movements, you’ll see some awesome improvements in your regular lifts as well.
So give it a shot and let me know how it goes in the comments below.
Our goal at Blue Star Nutraceuticals is to help you transform your body by giving you the tools you need and the power to use them. That’s why we make these videos.
So if there’s anything else we can do to help, just let us know in the comments below.
Be sure to smash that thumbs up button if you like what you saw today and most important of all, subscribe (bit.ly/BlueStarYT) and turn on those notifications, so you’re the first to know when we post our next video filled with tips, tricks, and special offers.
Trust me, you won’t want to miss a single one!
Until next time, keep training hard!
~
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#StrongmanWorkout #StrongmanTraining #BetterByDesign - Спорт
1. Axle Bar Deadlift {5 Rep, 4 Set}
2. Log Press {5 Rep, 4 Set}
3. Sled Pull {15 M length, 3 Set}
4. Circus Dumbbell {6 Rep, 3 Set}
5. Farmer Walk {3x15 M Length, 1/2 bodyweight each hands}
6. Yoke Carry {3x15 M Lengths, Your bodyweight}
(2 Minute rest) (2-3 times a week)
Thanks for breaking it down in the comments!
@@BlueStarNutraceuticals My honour
Weight on the Sled Pull?
@@ronxxf pick any weight that you are comfortable
The thing I’m most amazed by is an American using the metric system
Might be because he's Canadian 😉💪
Because it’s better
Get that Shit Outta here !!!
Canadians are the better americans ;-)
We have too. That’s the best way to calculate BMR and TDEE to find our and our client’s daily maintenance calories
I would highly recommend you do NOT practice a yoke walk with a barbell and plates. If you trip with a yoke on your back, the yoke will just fall onto itself and you hit the ground. If you trip with a barbell and weights on your neck? Think about it.
You shouldn't perform any exercise you can't perform in a controlled fashion or feel unsafe performing
my gym has a semi truck that i pull with one arm. we also use real logs that we chop down with a dull, rusty axe.
Sounds like a pretty interesting place.
I’m 15 almost 16 and I been training for like 3 weeks. Been working out for 4 months but training for strongman for 3 weeks. Thx for the advice💪👍
Happy to help out! Keep at it!
How did u find a plan for strongman style?
And how has this video only got 24K views? F**k you UA-cam. Nobody want bullshit UA-cam shorts, we want proper content like this.
What an underrated video.
Took some time to set the video out. Didn't drag on too long. Well executed. Well edited. Concise.
I'm a strongman and I found some of these tips very useful. I also consider myself quite resourceful but there's things here I didn't think of.
I also train at a very commercial gym (SnapFitness, UK). I'm heading down to train now and will be actively doing some of these when I get there.
Thank you.
Appreciate the feedback and support TripleA. Let the UA-cam algorithm know they gotta get videos like this out to more people that need to see em haha! Glad you enjoyed the video and learned something new from it. Always doing our best to help you train and perform at yours. Keep training hard and gettin better every week!
Thanks for all the tips , I just recently got a membership at a strongman/ Olympic lifting gym and I just didn’t want to look like an idiot attempting all of these
Happy to help out! And don't worry, I'm sure anyone at the gym would be happy to help out, especially if you're a beginner to that style of lifts. Just because they lift heavy and with intensity doesn't mean they aren't friendly or approachable in the downtime
Thank you that's a great help, been regular weight training 3 years and this is now my new routine 👍💪
Happy to help! This is definitely a great way to switch up the training and challenge yourself in new ways!
Love how u give alternatives to equipments we don't have
Of course! Not everyone has access to Strongman type equipment, heck most gyms don't even have stuff for strongman training haha, so always have to adapt to what you have available and do the best you can with what you've got!
Im just a beginner.. I don't consider myself as overweight but I look as one. I don't like 6pack or so.. I want power. How to start.. I find this video most helpful out of many many here in YT
Start with the fundamentals, we have some great videos on the fundamental movements to get you started and then you can find the strength/power workouts on our channel that you enjoy and follow those as well.
Nobody around me has a log, or an axle bar. I was excited about this video.
That's why we mention that you can perform these with a standard barbell as well. Not everyone will have the strongman implements, but if you get a chance they're definitely an awesome way to switch up your training even more
Matt daciw has improved his muscle ,i saw your old videos you're bigger and stronger now.👍🔥🔥
That's what it's all about! Continually making progress!
I absolutely love this workout I’m doing it two times a week with an EDT mentality. I try to do it in shorter periods each week is the goal with 45 minutes as my mountaintop.
Great job! Thank you for taking us on your journey! 🙂
Do NOT use a barbell for yoke carries. This is coming from a competitive Strongman who’s gone over 850lbs on the yoke in competition. It works to a point but will warp bars like no other and is very dangerous as the bar will “whip” with each step.
Appreciate the feedback Buddha
Can I use an SSB squat bar? it has that slight camber at the ends of the bar.
@@GutsgyattEnjoyerany bar alone will whip with your steps which can cause it to warp or bend. It’s also a risky situation when you’ve gotta bail. Josh Bryant has a tutorial video on making a chain yoke, or you can save up for a yoke yourself. From my experience, if you train your core, squat, and front squat intensely it’ll get you pretty far👍
@@spicybuddha7407 thanks for the reply!
What a great job on this video !! Well done 👍
Thanks! Just wanted to do what we could to help everyone get strong, no matter what gym they're working with 💪
do you know UA-cam has recommended this video to me so many times even before I know what strongman is, never knew it would be beneficial one day 🤝
We're very happy to hear this, John! :)
Dude is jaaaacked! Great video.. thanks for all the content!
Thanks for watching Dean! Glad you liked this one!
Thanks Dean!! Stay strong!
Thanks a lot, man!😃
Hey, our absolute pleasure! 🙂
Thank you sir
Glad you enjoyed this workout!
Thanks❤
You're welcome 😊
I love your strongman content!
Matt is a beast! And these strongman workouts are great for switching things up and stepping up the intensity!
Wonderful video.... Should have gone viral...
Glad you enjoyed this one! Definitely a great workout and unique challenge. Appreciate the support
@@BlueStarNutraceuticals Your products are not available in India... This is a huge market especially of vegan/vegetarian products, if launched in reasonable price..
dam my boy Matt is back hehe nice video as always guys ;) btw Matt how often you do cardio per week or month?
Thanks for watching Ramzy Glad you liked this one!
Hey brother, thanks again!! My cardio work will vary depending on what my goals are for a training block and what type or cardio I am doing. During hypertrophy blocks I tend keep my cardio to 1-2 30-45 min sessions per week of nice easy steady state cardio just for general health and increased recovery between sets. During strength blocks I'll typically be more likely to hit 1-2 shorter high intensity session on a prowler or with a sledge hammer and 1 30 min cardio output session on top of that. I'm super fortunate that I'm not typically the type to store much fat but if I needed to cut/were recommending cardio work to someone looking to lose weight I'd use a combination of high intensity intervals and steady state or regular intervals sessions throughout the week depending on the persons fitness level, recovery and how many days I have them doing resistance work.. One example may be a 4 day upper/lower split, (2 heavier days, 2 lighter days) two lighter days end with high intensity finishers or work capacity drills, and then I would throw in 2-3 days cardio output training (RPE 5-6). There's myriad of options depends on the client however. If you like, fire me a message on Instagram (titan__training) and I can have a look at what you're doing.
Cheers
You can also do a hercules hold with farmers walk handels, lift them up en hold them as long as you can
Solid recommendation!
Hi, thank you for the sharing. This is what I been looking for. But one question, how to program the squat or its strongman variation? Should I just add or replace another lift in the list?
You can work in squats throughout the week or add it onto this workout, this workout won't be done every day of the week though.
@@BlueStarNutraceuticals thank you very much again for the useful info BSN. Keep posting info. 💪
Is this a viable routine if I just do this 3-4 days a week? I'm sure you could probably play around with different strongman style training on the extra days or even just do compounds. I currently do 5/3/1 BBB and have been for some time, I've always chased the numbers and I do love compound/powerlifting style training. I don't plan on competing but I've always wanted to do strongman style training just figured it wasn't viable in a commercial gym. My gym however has all of this equipment except for the yolk bar and it's a small gym with a tight knit community so I can bring my own equipment as well.
You could definitely do this about 3 times per week and then mix it up with some more training variations an additional 1-2 days each week.
For the Axle Bar Deadlift in a competition, would they make you do overhand for both hands or can you do underhand for one hand and overhand for another?
It will depend on the competition. Some will let you switch grip, but typically it will be double overhand as grip strength is specifically the "crux" so to speak of this lift.
Hello . First of all, thank you for this useful video. My question will be: Is there bench press in the strongman program, and when you say full body workout, is it the classic arm, shoulder and back exercises we know? And how many days a week should we do this work? thank you
Hi... welcome! :)
There is no bench press in this video or any of the other classic exercises you mention. We do provide the workout in the description below the video if you do not want to watch the video.
Perform this workout 1-2 times per week, working it into your routine as a full body workout.
For a list fo full body workouts, please check out => ua-cam.com/users/BlueStarNutraceuticalssearch?query=full%20body
@@BlueStarNutraceuticals Sir thanks so much for your answering. Now im going start strong man workout and your mean strongman workout no have bench press and for the beginning I should only follow this video. now to be clear how many days per week I should do strongman workout ? and should add 1-2 times full body workout . And also I want ask about diet program , diet program , we should take clean carbohydrate I mean no burger pizza or coke. Im 95 kg what's your opinion sir about how much calories per day should I take . Thank you Good work !
Yes, there is no chest exercise in the strongest man’s tournament, only in the tournament.. but who told you that the strongest man players do not practice chest exercise, but rather it is considered the best exercise to strengthen the upper body.. all the strongest man players practice chest exercise, as for the number of Calories If you want a body, you can eat clean food, but if you want to lose weight, you need high calories.
@@mirchina9524
trucks should be used for building muscle not carrying goods.......
Everything is a potential muscle building opportunity! ;)
I'm training to be the worlds weakest strong man. This is giving me some ideas. Thank you.
You're very welcome, Mike! :)
Good workout, how can incorporate it with a 4 day split
You could perform this one day of the week as a full body workout and the other 3 days target more specific muscle groups like Push/Pull/Legs. As one example. Many ways you could incorporate it though. Just about finding what works best for you.
good stuff
Glad you liked this one!
I train 3 times a week. Could this routine be used on the 1st and 3rd day, with the second being used as a 'rest' and doing other exercises?
Yes, absolutely! What matters most is making sure your nutrition, hydration, and rest - meet the demands of your training to ensure recovery is met to best hit your goals. :)
Do I understand correctly, that you're not supposed to split it into "reps" with Farmer walk and Yoke Carry? Appreciate the video and great alternatives to trying this in a local gym :D
Hi there! That is correct. You're simply walking the distance of 15m 3x at one time.
@@BlueStarNutraceuticalsThank you so much. It's fun trying something else :D
I want to compete, but only have 1 month to train for 3 set lifts. Should I build more muscle with other exercises after hitting my max?
Only one month left!? ... time to get cracking!
You may wish to alternate each week between hypertrophy (high rep / lower weight) & strength training (low rep / higher weight).
Let us know how you make out!
Please tell something about whole week exercises or we have to do these only everyday
We have plenty of training series on the channel that cover the whole week of training such as the Progressive Overload dumbbell series, Train Like an Athlete series, Kettlebell Hypertrophy and more. However many like to mix and match individual workouts like this to make their own unique routines. As mentioned in the video, you should only perform this workout 1-2 times per week as a full body workout.
@@BlueStarNutraceuticals ok brother I understand
The most amazing thing is i listened to an American talk without wanting to kill something.
He's 🇨🇦😂
Hi this 6 strongman workout we should do each week how many times ?
Hey! Perform this workout 1-2 times per week, working it into your routine as a full body workout.
Does this help, Mirza?
Came here for coach Jonni, staying here for Matt Daciw 🙌🏻
Welcome! Thanks for joining us! 👊
What should i do when i did this workout for three days then ehat should i train
Hey Ali, you can continue this workout or any other of our programs. It's completely up to you and what fits your needs... and of course, time. 👍
Does it target all muscle parts of the body?
That's a lot of muscle parts my man!? 🤓
... but this workout does target major muscle groups. 💪
can i use triceps bar instead log?
Absolutely, dude! Use what you have available and make the best of it! 👌
ok so i have zero money but i do have wood working tools, is it possible to make a log from an actual log
For sure! That'll be a workout in itself! 💪
muscles are invaluable. They’re the reason we can walk, run, climb and carry things around. This video illustrates this point and more. Lifting 85% of your one rep max, is a challenge. A great video
Thanks for watching Karl. Glad you enjoyed the video
3:45 sadly I can't get a log because the only "gyms" near me are planet fitness, YMCA, and a few shitty CrossFit gyms
A barbell will do the trick, if you get a chance to use a log though, definitely give it a shot!
Hey do strongman do bulks and cuts to
Some may certainly do so.
Great for guys who live in strongmansville. but for most humans our local gym wont have this equipment.
Which is exactly why we offer alternatives in this video for your everyday local gym.
Im fat and im want to train like this can i or i need to get in fit to do this
Absolutely you can train like this! Just make sure you use a weight that is challenging and you can perform each exercise in good form. 💪🏋🏼♂️
I got your ad before this video
Guess we're just doubling down on helping you reach your goals haha
What I suggest is no more than 45 minute workout. Growth hormones in the body depletes after 45 minutes and the optimum training routine is 30. So rather than taxing the body with so many different routines split them in half and make it 30 minute workout. You’ll see the difference in your body performance and less taxing on the body for recovery. You’ll also feel good after a workout rather than feeling lousy for overdoing it.
Thank you for sharing, Jason. :)
Y si no hay axle bar en el gym?
You can train with a variety of bars to switch things up.
hi there, what does @85% of 1 rep max mean?, i trained body building and it's been 3 months but I wanted to start strong man I'm 14 years old going 15 this april my weight is 49 and my height is 5'7 is there any tip that you can give? and also the rope thing the gym that i go to don't have that what should I do? I hope you see this low chance rate of you seeing this but why not try
Hey Nash, we always do our best to answer every comment. 85% of your one rep max is 85% of the max weight you could lift for one rep of that exercise.
For example if the max weight can bench press for 1 rep is 300 pounds, 85% of that would be 255 pounds.
If you don't have a battle rope, but the gym has a sled, you can use the handles to step back and pull the sled towards you in a rowing motion.
It won't quite work the grip the same, but will help with strengthening your back and improving pulling power.
@@BlueStarNutraceuticals man thank you so much this is a big help doing that thing that you try your best answering every comments is a good idea man keep up the good work, gotta sub you know 😉
@@BlueStarNutraceuticals hey man just an update did a little bit of research on what is sled and we also don't have that in the gym man I hope you understand I'm just a kid I pay the gym myself and it's only a budget gym they're some small things they don't have you know, I hope you understand.
I got a big tractor tire, that's it. lol
Hey, can still get a great workout in with a big tire haha.
Strongman trains for strenth right I am kinda confused because strongman is still really really huge
Great question! Yes, Strongman athletes primarily train for strength, focusing on lifting heavy weights and performing powerful movements. However, their training also involves a lot of volume and intense workouts, which contribute to their large, muscular physiques. The combination of heavy lifting, varied exercises, and a high-calorie diet to fuel their training helps them build both strength and size. Keep up the curiosity and training hard! 💪
I did it, but in my mind.
I'm exhausted.
That's a start! haha
This is briljant
Glad you enjoyed this one! Figured it would help out those trying to get strong without all the gear a typical strongman style gym might have on hand. 💪
@@BlueStarNutraceuticals at my gym in the Netherlands, we have farmers walk, and a heavy tyre, some sleds, but no yoke for example. Also not a log, but thats no problem, i made one myself at home of steel. So al the exercises in this clip i can do at the gym. Thanks.
Greeting from The Netherlands
I think Thor once said
The only way to train for bus pull..... is to train for bus pull
Some things you just can't mimic without doing them haha
To be in the strongman shape and get all that strength... U have to eat and eat and eat more and keep eating then.. Workout Like You Going To War Alone Against The World then get back eating and eat and eat like there is no tomorrow .
Absolutely!
How can we keep a legitimate routine admit coronavirus?! Theres only so much bodyweight/cardio we can do without equipment
We've got a complete playlist on the channel of nearly 40 bodyweight home-workouts you can use to stay in peak shape
you can literally do everything with bodyweight, have you ever seen a calisthenics' body?
Lot of cardio in this tbh 😭
Test of strength and muscular endurance!
🤔 I’ll skip this one! ........good workout for the strong guys! (I am a little girl of 104 lbs.😶) 🤗🤗🤗 Thx.
Doesn't matter how big or strong you are to start. It's about improving your own strength from where you are now and taking it to new heights with various exercises you may not have tried before. Thanks for watching either way Susana :)
Blue Star Nutraceuticals Thank u for caring 🥰
Sled definitely not available
☹️
What the fuck neighborhood gym's do you guys have? I have literally none of those, not even heavy dumbells.
Don't ever hesitate to make the request at your local gym. Make it happen! 💪
Here's ours -> projectiron.com/
Why does it matter if you take longer lol?
Not sure what you're referring to?
@@BlueStarNutraceuticals It says that to do the strongman workout that you should take an hour? Does it really matter if you're not competing?
Sir, you don’t pronounce your name correctly
Pretty sure he knows how to pronounce his own name haha
@@BlueStarNutraceuticals It’s a polish name and he isn’t saying it right
"using equipment you would find at your own neighborhood gym". Let me go to the desk and ask them where the axle bar, the log press, the sled, the circus dumbbells', farmer's walk handles and the yoke are... video title is bullshit.
Next time might want to try actually watching the video before critiquing. He mentions all throughout the video alternative equipment pieces you can use that would be at your local gym. 💪
@@BlueStarNutraceuticals In the first 3 minutes the only relevant thing for the title is "a regular bar will be ok" related to the axle deadlift. At least fat grips could be advised as it is cheap to get and you can take it with you to the gym... But sure, enjoy your bubble.