Strongman Training for Everyday Heroes: Build Functional Strength and Have Fun Doing It!
Hey there, fitness enthusiasts and restless parents! Are you looking to shake up your workout routine and unleash your inner superhero? Look no further than strongman training! This exciting and unconventional approach to fitness isn't just for bulky competitors – it's a fantastic way for active adults and restless parents to build functional strength, boost endurance, and have a blast in the process.
What is Strongman Training?
Strongman training is all about developing real-world strength using unconventional equipment and exercises. Instead of just lifting barbells in a gym, you'll carry odd objects, push sledges, and lift atlas stones. It's like preparing for the most epic moving day of your life!
The beauty of strongman training lies in its versatility. Whether you're a seasoned gym-goer or just starting your fitness journey, there's a place for you in the strongman world. Let's dive into why this training style is perfect for busy adults and parents looking to level up their fitness game.
Benefits of Strongman Training for Everyday Heroes
1. Functional Strength: Strongman exercises mimic real-life movements, making you better equipped to handle daily tasks like carrying groceries or playing with your kids.
2. Full-Body Workouts: Most strongman exercises engage multiple muscle groups simultaneously, giving you more bang for your buck in less time.
3. Improved Grip Strength: Handling odd objects and thick bars will give you a grip of steel – no more struggling with stubborn jar lids!
4. Cardiovascular Fitness: Many strongman exercises, like sled pushes and farmer's walks, provide an excellent cardio workout while building strength.
5. Mental Toughness: Overcoming challenging lifts and pushing your limits builds resilience that carries over into everyday life.
6. Fun Factor: Let's face it—flipping tyres and lifting Atlas stones is way more exciting than your typical gym routine!
Getting Started with Strongman Training
Ready to unleash your inner strongman or strongwoman? Here's how to get started:
1. Master the Basics
Before diving into specialised strongman exercises, make sure you have a solid foundation in basic strength movements:
- Deadlift
- Squat
- Bench Press
- Overhead Press
These compound exercises will build the strength and stability needed for more advanced strongman movements.
2. Incorporate Strongman Exercises
Once you've got the basics down, start introducing strongman-style exercises into your routine:
- Farmer's Walks: Grab a heavy dumbbell or kettlebell in each hand and walk for distance or time. Great for grip strength and overall conditioning.
- Sled Pushes/Pulls: If your gym has a sled, start pushing or pulling it for short distances. No sled? A weighted shopping cart works in a pinch!
- Sandbag Lifts: Sandbags are versatile and mimic the awkwardness of real-world objects. Practice lifting them to your shoulder or carrying them for a distance.
- Tyre Flips: If you can access a large tyre, practice flipping it. Focus on proper form to protect your back.
3. Adapt Exercises for Home or Commercial Gyms
Don't have access to specialised strongman equipment? No problem! Here are some adaptations:
- Use a trap bar for farmer's walks
- Substitute atlas stones with heavy medicine balls or sandbags
- Replace log presses with push presses using a barbell or axle bar
- Use Fat Gripz on dumbbells or barbells to simulate thick bar training
4. Structure Your Training
Here's a sample weekly schedule to incorporate strongman training:
- Monday: Traditional strength training (squats, bench press)
- Wednesday: Strongman-focused day (farmer's walks, sled pushes, sandbag lifts)
- Friday: Traditional strength training (deadlifts, overhead press)
- Saturday: Strongman conditioning (shorter rest periods, focus on work capacity)
Remember to start light and focus on form before progressively increasing weight and intensity.
Strongman Exercises for Everyday Heroes
Let's break down some key strongman exercises and how they benefit everyday life:
1. Farmer's Walks
- Real-life application: Carrying heavy groceries or luggage
- Muscles worked: Grip, forearms, shoulders, core, legs
- How to do it: Hold heavy weights at your sides and walk for distance or time
2. Sled Push/Pull
- Real-life application: Moving furniture or pushing a heavy shopping cart
- Muscles worked: Legs, core, back, shoulders
- How to do it: Push or pull a weighted sled for a distance
3. Sandbag Lifts
- Real-life application: Lifting and moving awkward objects
- Muscles worked: Full body, especially core and back
- How to do it: Lift a sandbag from the ground to your shoulder or carry it for a distance
4. Zercher Squats
- Real-life application: Picking up and carrying children or pets
- Muscles worked: Legs, core, arms
- How to do it: Hold a barbell in the crooks of your elbows and perform a squat
5. Log Press
- Real-life application: Lifting objects overhead, like putting luggage in an overhead bin
- Muscles worked: Shoulders, triceps, upper back, core
- How to do it: Clean a log (or barbell) to your chest, then press it overhead
Remember, start light and focus on proper form before increasing weight. When learning new exercises, it's always a good idea to work with a qualified trainer.
Nutrition for Strongman Training
Fueling your body properly is crucial for strongman training. Here are some quick tips:
- Eat plenty of protein to support muscle growth and recovery
- Don't skimp on carbs – they're essential for energy during intense workouts
- Stay hydrated, especially during longer training sessions
- Consider post-workout nutrition to aid recovery
Safety First
Strongman training can be intense, so keep these safety tips in mind:
- Always warm up properly before training
- Use proper form and technique – don't sacrifice form for heavier weights
- Listen to your body and rest when needed
- Use appropriate safety equipment, like lifting belts and wrist wraps, when necessary
Conclusion
Strongman training offers a fun, challenging, and highly effective way for active adults and busy parents to build functional strength and improve overall fitness. By incorporating strongman exercises into your routine, you'll see improvements in your physical capabilities and enjoy a more engaging and varied workout experience.
Remember, you don't need to be a competitive strongman to benefit from this type of training. Start small, focus on proper form, and gradually increase the intensity. Before you know it, you'll be tackling everyday tasks with superhero strength and confidence!
FAQ
1. Do I need special equipment to start strongman training?
Not necessarily. While specialised equipment can be fun, you can start with basic gym equipment like dumbbells, barbells, and medicine balls.
2. Is strongman training safe for beginners?
Yes, when done properly. Start with lighter weights, focus on form, and gradually increase intensity. Consider working with a trainer initially.
3. How often should I do strongman training?
Start with 1-2 weekly sessions integrated into your regular strength training routine.
4. Can women benefit from strongman training?
Absolutely! Strongman training is great for everyone, regardless of gender.
5. Will strongman training make me bulky?
Not necessarily. Your diet and overall training program have a bigger impact on body composition than your exercise type.
6. Can I do strongman training if I have a pre-existing injury?
Consult your doctor or a physical therapist before starting any new exercise program, especially if you have pre-existing injuries.
7. How long before I see results from strongman training?
Like any training program, results vary. However, many people notice improvements in strength and conditioning within a few weeks to a couple of months.