The Strength Training Program:
Strongman is a sport where the athlete uses their strength to move heavy objects. The object of the competition is to lift a barbell (or similar) with your own two hands or feet, while maintaining balance and control over it.
Strongmen are usually taller than most other athletes, but not much larger than average men. They typically have muscular bodies and often very large muscles. Some strongmen even have tattoos!
Strength training is one of the best ways to build muscle mass and improve athletic performance. Strongman training will increase your strength and power, which in turn will make you faster, stronger, and more agile.
Strongman training helps develop endurance, coordination, flexibility, balance and overall athleticism. Strength training builds all these qualities because it involves using a combination of many different exercises. You need to do several different exercises at once to get the benefits from each exercise separately would give you.
There are several types of strength training programs. These include:
1. High Intensity Interval Training (HIIT).
HIIT is a type of workout where you perform multiple intense movements in rapid succession. For example, if you were doing pull ups, you might do ten reps of pull ups followed by twenty reps of pushups and then finish up with another set of pull ups.
This type of training increases your heart rate and improves your cardiovascular fitness. It is an efficient way to train and can be used by anyone who lacks the time or motivation to engage in longer, slower workouts.
2. Circuit Training.
Circuit training involves doing multiple exercises in rapid succession with little or no rest in between. Each exercise is done for a specific length of time or number of reps before moving on to the next exercise.
For example, you might perform ten burpees, followed by twenty pushups and thirty seconds of squats. You would continue through the circuit for a specific number of reps or time before taking a short break and starting the entire circuit over again. This type of training is excellent for developing power, speed, and aerobic fitness.
3. Heavy Weight Training.
Heavy weight training involves lifting very heavy objects and lowering them in a controlled manner. The movement should be slow and deliberate throughout the exercise.
In addition to building strength, this type of training also increases your ability to control the movement of heavy objects. It is especially useful for sports where you need to throw or push an object such as football, rugby, or wrestling.
4. Compound Exercises.
Compound exercises are those that involve the movement of more than one large muscle group. For example, the squat involves the movement of your legs, hips, back and chest muscles.
This type of exercise recruits more muscle fibers than isolated exercises, which increases the benefits of the workout. Compound exercises are an excellent way to build strength, power, and muscle mass.
5. Isolated Exercises.
Isolated exercises are those that focus on a single muscle or muscle group. For example, the bicep curl is an isolated exercise for the biceps, while the squat is a compound exercise for several large muscles in the legs.
Isolated exercises are an excellent way to tone and shape your muscles and can be an important part of any workout routine.
It is important to stretch the muscles you are using in your training as well as the supporting muscles, tendons, and ligaments that allow you to perform the movements. Since you are working with your body, you might be tempted to ignore or shorten your stretches, however this can lead to injuries that will slow or stop your training completely.
Always take the time to warm up and cool down with stretching.
The Different Types of Strength Training Equipment
While you can always use your own body weight when training, there are many types of specialized strength training equipment that you can use to increase the intensity of your workout or to work on a particular aspect of your strength training goals.
Sources & references used in this article:
Interrelationships between strength, anthropometrics, and strongman performance in novice strongman athletes by PW Winwood, JWL Keogh… – The Journal of Strength & …, 2012 – journals.lww.com
Taking breaks from work: An exploratory inquiry by KT Strongman, CDB Burt – The Journal of psychology, 2000 – Taylor & Francis
Autobiographical memory for emotion by KT Strongman, S Kemp – Bulletin of the Psychonomic Society, 1991 – Springer
Bulgaria’s symphony of hope by VI Ganev – Journal of Democracy, 1997 – muse.jhu.edu
War and peace economies of Afghanistan’s strongmen by A Giustozzi – International Peacekeeping, 2007 – Taylor & Francis