How to Program for Strongman Training Clients — Coach's Guide

Unlike traditional weightlifting, strongman training involves a variety of unconventional implements like atlas stones, logs, and yokes. Each implement requires specific technique and strength development. For instance, training with an atlas stone can improve overall body strength and grip. Coaches should ensure clients practice lifting techniques with lighter weights before progressing to competition-level loads. Incorporating implement-specific drills into regular workouts can enhance skill acquisition and confidence.

Programming for strongman competitions requires a focus on the events your clients will face. For example, if a client is competing in a log press, their program should include overhead pressing variations and accessory lifts that target shoulders and triceps. A sample weekly plan might involve two heavy pressing days, one technique day, and one conditioning day to mimic the fatigue experienced during competitions. This approach ensures clients are well-prepared for the specific demands of each event.

Many amateurs struggle with access to strongman-specific equipment. Encourage clients to seek out local strongman gyms or community events that provide access to necessary implements. If such facilities are unavailable, consider DIY solutions or alternative training methods that mimic the movement patterns of strongman lifts. For instance, using sandbags or heavy stones can simulate atlas stone lifts. Additionally, collaborating with local CrossFit boxes can provide shared access to equipment.

Injury risk is a significant concern in strongman training due to the heavy loads and unique movements involved. Coaches should implement a thorough warm-up routine focusing on mobility and dynamic stretching, particularly for the shoulders and hips. Encourage clients to listen to their bodies and modify lifts if they experience pain. Incorporating recovery techniques like foam rolling and mobility work into the training schedule can also reduce injury risks and promote longevity in the sport.

Competing is a vital aspect of strongman training that keeps clients motivated. Coaches should assist clients in finding local competitions and events to participate in. Websites and social media platforms dedicated to strongman often list upcoming events. Additionally, fostering a sense of community among clients can enhance their training experience. Group training sessions or workshops can create camaraderie and allow for shared learning experiences.

Many strength enthusiasts and CrossFitters can benefit from incorporating strongman-style workouts into their routines. This can involve circuit training that includes various strongman lifts, promoting functional strength and conditioning. For example, a workout might include a combination of sled drags, tire flips, and stone carries. These workouts not only build strength but also improve endurance and agility, making them appealing to a broader audience.

Offseason training is crucial for long-term success in strongman. During this phase, focus on building a solid strength foundation with heavy lifting and hypertrophy work. Incorporate squats, deadlifts, and variations of strongman lifts at lower intensities. This approach allows clients to recover from competition fatigue while still making gains. Plan a structured periodization strategy to peak for competitions while ensuring adequate recovery time.