Train like an Old-time Strongman: Free 4-Week Program
The following is a free program for all those who want to train like an old time strongman. It’s not just another strength training program; it’s a full blown program designed with your needs in mind. You’ll learn how to get stronger, faster, and have fun doing it!
You’re going to need a few things before starting this program:
A good book on strength training (or any other subject) A gym membership or access to one If you don’t have either, then you can still follow along with this program. Just make sure you take care of yourself first. Some basic equipment is required for this type of training.
You might also want some water, food, and maybe even a blanket if it gets cold out there!
Now let’s go over what you need to do to prepare for this program.
First off, I’m assuming that you’ve already read through my previous articles on strength training. If not, please check them out here: Strength Training Articles. They cover everything from the basics of weight lifting to advanced techniques such as using bands and chains in your workouts.
These exercises can be done at home or at the gym. The only thing that you really need is a bench and some barbells (dumbbells or kettlebells). However, barbells are expensive, so if you can’t get them just yet then just stick with free weight exercises.
Also, a power rack is very useful for the big compound movements. You can always choose to add small bits of weight each week until you get to your goal. Just make sure you increase the weight gradually. If a set starts to feel easy then next time add more weight until it’s challenging again.
There are also a couple of other pieces of equipment that you can use, which will make the exercises much easier:
Weighted vest(s) – This can be used to add resistance to all of the major lifts.
The above list isn’t everything, but it’s a good start for those who are just starting out. As you get more experience then you can explore new equipment options such as elastic bands, slingshots, chains, etc.
So have you gotten all of your equipment?
If so, let’s move on to the first exercise: The Bench Press.
What exactly is the “Old Time Strongman” training approach?
This approach is a throwback to the glory days of old when men were men and didn’t spend countless hours in the gym. Old time strongmen weren’t worried about “getting swole” or doing any Crossfit-like workouts. There were no leg days, or pec-deck routines.
Old time strongmen trained with the most basic of equipment: bars, dumbbells, and the occasional kettlebell.
Sources & references used in this article:
From Russia with Tough Love: Pavel’s Kettlebell Workout for a Femme Fatale by P Tsatsouline – 2002 – books.google.com
The Russian kettlebell challenge: Xtreme fitness for hard living comrades by P Tsatsouline – 2001 – books.google.com
Agitation After the Act by DAH Wilson – The Welfare of Performing Animals, 2015 – Springer
From Bible Belt to Sunbelt: Plain folk religion, grassroots politics, and the southernization of Southern California, 1939–1969 by D Dochuk – 2005 – search.proquest.com
Αυτόματη δημιουργία ερωτήσεων/ασκήσεων για εκπαιδευτικό σύστημα διδασκαλίας τεχνητής νοημοσύνης by Ν Νταλιακούρας – 2016 – nemertes.lis.upatras.gr