Okay so here is the deal. This frat at my school puts on a Strongman Competition every year. I have always wanted to participate, but powerlifting nationals were always a few weeks after and therefore I was unable to.
This year, however, PLing nationals is about a month before the SM comp so I was considering entering it. I am only bringing this up now so that I can supplement some SM exercises into my PLing routine.
I am a 181 PLer and as far as I know SM doesn't do anything with weight classes or coefficient for the smaller guys
I think this competition is only farmers walk, tire flips, car deadlift, and tow truck pull.
I was thinking about doing deadlift with resistance bands to simulate the car deadlift.
I have done tire flips once before on a small tire...and am working on getting a full sized tire (600lbs right?) to practice on.
So my questions are:
1) What can someone who has never done any real SM type work before do to prepare for a competition?
2) What are the standard rules on these lifts?
3) How well does SM and PL training cross over with each other?
1) Focus on being quick and explosive (cleans, and work on speed for your lifts). Also, focus on front squats, back squats, deadlifts (variations: 18" pulls, trap bar, straight bar, and hammer strength deadlift machine if you have one). A lot of it comes down to technique and getting used to the implements. A tire is tricky if you haven't flipped it before, but a session or two with one should get you used to driving into the tire rather than DLing it.
Is there no log press?
2) Is it a NAS sanctioned contest? or just a local one? You're probably going to be looking for up and down commands on the deadlift, and MAYBE you can use a deadlift suit...
3) PLing builds a base, but as far as movement lifts (yoke, farmers, carries, drags, etc), you really need to work with the implements. It's way different walking/running with 600lbs in just a belt than it is squatting it in multi ply gear.
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1) What can someone who has never done any real SM type work before do to prepare for a competition?
Given your time constraint, not much. A trap bar deadlift simulates a car deadlift much better than a regular bar. If you want to train your rowing skills, get on an ergonomic rower and learn to row with your entire body, but if you can row something heavy with a knotted rope or something that would be great.
The rest of the events are best trained with implements, otherwise, just carry some heavy objects in your hands and get used to it. If your conditioning sucks, maybe some car pushing would be useful.
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2) What are the standard rules on these lifts?
Depends on the competition. Ask your promoter.
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3) How well does SM and PL training cross over with each other?
Two different sports with different rules. They do have some carry to each other, but if you want to be good in either sport, you have to specialize and train how you need for your sport.
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2) Is it a NAS sanctioned contest? or just a local one? You're probably going to be looking for up and down commands on the deadlift, and MAYBE you can use a deadlift suit...
1) I don't believe so. As far as I know it is a farmers walk, tire flip, car dead, and a tow truck pull where you pull on a rope.
I tried to search for it and this came up fromT-nation. I know the guy that posted it. There are a few pictures there you can check out.
2)Based on the pictures and reading what the poster at T-nation put I am going to say no. Also I actually don't deadlift in a suit, it henders me more than it helps. I know one rule on the car dead was that the tires had to stop moving before you could go again so that PLers that entered couldnt do the 'controlled drop' that we're taught.
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Originally Posted by GqArtguy
Given your time constraint, not much. A trap bar deadlift simulates a car deadlift much better than a regular bar. If you want to train your rowing skills, get on an ergonomic rower and learn to row with your entire body, but if you can row something heavy with a knotted rope or something that would be great.
The rest of the events are best trained with implements, otherwise, just carry some heavy objects in your hands and get used to it. If your conditioning sucks, maybe some car pushing would be useful.
Conditioning would definately be the thing I would struggle with. I am assuming the rows are to simulate the tow truck pull or is that for something else?
Thanks for the advice guys.
Also, I was curious as to how much do the tires usually weigh that they use? I think I heard 600 but I am just checking. If you check the link I posted above they have a picture of the tire they are using.
that tire's gonna suck b/c it's going to be hard to drive into it b/c it's so small. It looks pretty light though, but may be deceptively heavy.
the farmers walks, if they're 150 are light.
looks like a good contest to get your feet wet.
I didn't even notice the tire when I posted it. I think that is from the 2006 one and the more recent one is the tire that he is flipping in his avatar. It is a little heavier looking I think.
Yea, its is more or less 'for fun'. They have a lot of big guys lifting in this. I think we have two PLing guys that I know of lifting. One is a 275 and the other a 245. So I expect both of them to do much better than me.
I just want to go out and experience what it is like.
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