The 6 Main Types of Strongman Events (And How to Train For Them in the Gym)
1. The Heavy Jog:
A heavy jog is one of the most common events in strongman competitions. It’s a very demanding event with high demands on strength, stamina, agility and speed. A heavy jog requires great coordination and endurance. You need to run fast enough so that your legs don’t tire out before reaching your goal distance.
2. The Power Jog:
Power jogs are similar to heavy jogs but they’re performed with a lighter load. They require less strength than heavy jogging, but more power than light jogging. You’ll have to use all your muscles and get up from a sitting position if you want to complete this type of event successfully.
3. The Bodyweight Jog:
Bodyweight jogs are a little different from other types of jogging. They’re not done with weights or any kind of apparatus. You just walk around while holding onto something like a pole or rope. It’s called body weight because it involves only your own body weight, which makes it easier to do.
4. The Heavy Carry:
A heavy carry is one of the best events for your grip strength and your legs. You have to carry a heavy, awkward object (like a log or a cannonball) for a certain distance within a short time span. This event requires great strength and endurance so you can complete it before your energy runs out.
5. The Car Walk:
A car walk is a combination of a heavy carry and a heavy drag. You’re required to carry an awkward load in one hand while you drag it with the other. You will be required to perform this event on a smooth surface so you can slide the car. This event is not easy and you’ll need to train hard if you want to complete it without problems.
6. The Heavy Drag:
A heavy drag is very similar to a heavy carry. The only difference is that you drag a heavy load on the ground instead of carrying it. You have to pull an object such as a sled or a truck tire at a certain speed over a certain distance.
Strongman Training Exercises for Each Type of Strongman Event
There are many exercises that can help you improve your performance in a strongman competition. It’s essential that you learn how to perform every exercise properly before you start training. Take a look at some of these exercises:
1. Heavy Jogging:
Most strongman competitions involve heavy jogging so it’s very important that you’re in good shape before the competition begins. There are many types of jogging you can do on a regular basis such as sprinting, hills and intervals. Steady state jogging is also good for endurance but it probably won’t improve your skills as much as other types of jogging.
2. Power Jogging:
Power jogging can be combined with heavy jogging. You can do it in the beginning, middle or end of your training to build up muscle strength and endurance. Power jogging involves a certain level of coordination along with stamina and speed. Jogging is an excellent way to improve your stamina while building muscles and burning fat.
Many strongman competitions involve carrying objects of different weights. You can lift the objects and walk around with them or you can drag and pull them along the ground. No matter how you carry the weight, it’s going to help you improve your stamina and strength. Carrying events also train your grip strength and they challenge your coordination as well.
Dragging events are great for training your grip, legs and back. When you drag a heavy load on the ground, you’re using many different muscles to keep the load moving at a steady pace. You can use a wide variety of objects for dragging including logs, tires and barrels. Each one will increase the level of difficulty since they all weigh differently.
Pushing events are perfect for improving your strength and endurance. You can push large, heavy objects such as cars, boats and large rocks. You can also push large objects that are on wheels such as a wheelbarrow or a shopping cart. The more you practice, the stronger you’ll become.
Most strongman competitions involve pulling events since they test your overall strength. You can use a tow strap or rope to drag an object such as a car, boat or large rock. You can also use a harness and winch to pull the object. These events test your grip strength, core strength and endurance.
7. Weight Lifting:
Weightlifting improves your overall strength. It’s important to learn how to perform each exercise properly before attempting to lift heavy weights. When you perform each exercise, make sure you focus on your form. This will prevent you from getting injured and it will also ensure that you’re gaining strength and endurance.
8. Wheel Throwing:
One of the most unusual strongman events is wheel throwing. You pick up a heavy wheel and throw it a certain distance. This tests your strength, grip and core strength.
Choose three or four exercises that you think are the best for preparing for strongman events. For instance, let’s say you decide to do heavy jogging, truck pulling and log lifting. You can perform these exercises three times per week. On the first day, do heavy jogging for 30 minutes.
On the second day, do truck pulling for 3 sets of 5 reps with a 1-minute break between sets. On the third day, do log lifting for 3 sets of 5 reps with a 1-minute break between sets. Follow this routine for at least six weeks before changing it up.
Along with your regular training program, you can also do strongman training 2-3 days per week. Try to do these in between your other training sessions so you don’t over-train. If you’re new to doing these exercises, start with lighter weights and progress slowly. Remember, you want to challenge yourself, but you don’t want to get injured.
Here are some other training tips:
Perform a proper warm-up before exercising. This will increase your flexibility and lower the risk of getting hurt.
Don’t over-train. This is just as bad as not training hard enough. Your body needs time to recover from strenuous exercise so that you can get stronger.
Eat plenty of food. You need nutritious food to give you energy to train hard.
Make sure you get enough quality sleep every night. This will help your muscles recover so you can train hard the next day.
Never do any exercise that causes pain. If an exercise causes pain, you should stop doing it, at least until you can talk to a trainer or doctor. You need plenty of carbs, protein and healthy fats so you have the energy to exercise.
Get plenty of sleep. This will help your muscles recover from strenuous exercise.
Learn how to do each exercise properly. This will help prevent injury and it will ensure that you’re actually doing the exercises correctly.
Start out slow. Don’t try to do too much at first. As your body adapts to the exercises, you can increase the weight or number of reps. This will allow you to push yourself hard enough to gain strength and power, but it won’t put you at risk of serious injury.
Sources & references used in this article:
Retrospective injury epidemiology of strongman athletes by PW Winwood, PA Hume, JB Cronin… – The Journal of Strength …, 2014 – journals.lww.com
How coaches use strongman implements in strength and conditioning practice by PW Winwood, JB Cronin, JWL Keogh… – … Journal of Sports …, 2014 – journals.sagepub.com
Effects of exercise modality during additional “high-intensity interval training” on aerobic fitness and strength in powerlifting and strongman athletes by P Androulakis-Korakakis, L Langdown… – The Journal of …, 2018 – journals.lww.com