- 4 Jul 2011
Strongman Training Routine
Ever wonder how the strength training of a strongman varies from the training of a powerlifter or bodybuilder? This article will take a look at the sample strength training routine of Aaron Anderton.
Aaron Anderton. Strongman Aaron Anderton suggests the following strongman split training on his website…
Shoulders. Overhead pressing with dumbbells, or a barbell. 4-5 sets of 8-12 reps.
Lat work. Rows, chins. 4-5 sets of 8-12 reps.
Triceps. JM presses, skull crushers, or closegrip bench. 4 sets of 6-10 reps.
Biceps. Hammer curls, or curls with strongman log. 4 sets of 8-12 reps.
Squat. Perform a squat variation. Heavy squats, 4 sets of 5 reps, or higher rep squats, 3 sets of 12-20 reps. Other squat variations include box squats, front squats, etc.
Deadlift. Heavy deadlifts of sets 3 reps or less, or stiff-leg deadlifts, 3 sets of 10.
Heavy Abs. Perform weighted situps and/or sidebends.
Grip Training. Wrist rollers, grippers or thick bar training.
Overhead Event Training. Log lift or axle press for heavy singles, unless you are preparing for a high rep event.
Traps. Heavy barbell shrugs or high pulls, 4 sets of 10 reps.
Triceps and Biceps. Train your arms the same as on Monday, but use different exercises.
Saturday, (Event Day)
Do not try to work on every event each Saturday.
You may need to perform farmer’s walk, super yoke, or carrying a stone or keg. Whatever you do, make sure you practice walking with weight.
Also, perform an event that hits your back, like tire flip or stones. Perform these exercises in moderation.
Dragging. You also need to work in a dragging exercise. Sled pulls, car pulls, etc.
Limit your total event training to 4 or 5 per Saturday. Again, rotate exercises.
For more information on strongman training, or for personal strongman training by Aaron, please check out his website.