Saturday, December 31, 2011
Strength Lost in 2011
Bulldog Strength Sports Remembering Those Who Passed in 2011
Vasily Alekseyev – Weightlifting Champ
Cleve Dean – Armwrestling W Champion
Rick Hussey – Powerlifting Coach (12/30/2010)
Art Atwood – NPC Bodybuilder
Shawn Thompkins – MMA Coach
Randy "Macho Man" Savage – WWF Champ
Jack LaLanne – Fitness Guru
Joe Fraizer – Boxing Champ
Otto Ziegler - USAWA Ledgend
Members of the Law Enforment Agencies, Fire Departments and Military that gave their lives for our freedom and protection in 2011.
Tuesday, December 20, 2011
The Brute Force Story
Tuesday, December 13, 2011
Heavy Handles and Heavy Grips
I have incorporated Heavy Grips and Heavy Handles in to several of my workouts. My favorite use for the Heavy Handles is in my tricep workout. Now I use the Heavy Handles a little different than most, as you will see in my next article on tricep training. If you would like to see a complete set of exersices as designed by the creator of Heavy Handles check out http://www.heavyhandle.com/exercises/index.html .
Monday, November 28, 2011
GRIP4ORCE
It’s no secret I think grip training is an important part of strength training. Over the years I have collect a lot of equipment dedicated to grip training. Let’s face it no matter if you are into powerlifting, strongman, armwrestling, MMA, weightlifting or training because your career demands it – Grip is an important aspect. At the end of the day you are only as strong as your hands allow you to be.
One of the latest additions to my grip arsenal is Grip4orce. Grip4orce is a set of handles that go over any traditional bar, dumbbell or weightlifting handles to make it thicker – Or is it? At first glance Grip4orce looks like another multi use tool that increases diameters, and reduces the need and expensive of Fat Bars. Well let’s look a little closer. Many of products in this category secure firm to the bar and don’t come off. I have some of these and they serve a purpose. The appeal of Grip4orce for me was that it requires you to supply press to secure the grip. So not only do you have the challenge of the added size but you also have to supply the pressure to keep the handle closed. I have been experimenting with my Grip4orce for the last several weeks and have found there are endless ways to use the Grip4orce. I used it on straight bars, dumbbells, ropes, handles, as a gripper, and have event used it to pinch and hold various objects including my discus.
The Grip itself is broken down in to 3 basic parts.
1. Power grip
2. Pinch grip
3. Static grip
Using the Grip4force you can work multiple facets of the grip in a single exercise. You can exercise your crushing power, your pinch strength and your static pressure. This is because everytime you use it you must not only tackle the thickness, but have to supply the pressures to pinch it shut and hold it closed through out the movement.
The Grip4orce comes in two models – Regular and Stiff. It also comes in a variety of colors – Black, Blue, Red, Gold and Pink. I ordered a stiff and regular set in Black and Pink.
My daughter who is a goalie on her soccer team used the regular pink set as grippers. This is helping her improve her grip strength and make her a better goalie.
The other really cool thing about Grip4orce is that they Donation 10% of their sales of the Pink Grip4forces to the Vera Bradley Foundation for Breast Cancer.
I also had a chance to talk with Jim Hartman the owner of Grip4orce. He is a second-generation old school lifter and a great guy! He originally designed the Grip4orce because of a need he had in his own gym in Ohio. They really put ton of effort in to engineering and selecting the material to ensure the Grip4orce work properly for the life of the product.
I love my Grip4orce and seem to keep finding new things to pick up with it!
To learn more or order your own set.
Check out Grip4orce at www.grip4orce.com
Friday, November 25, 2011
The Other, Other White Meat
FAST FACTS
Meat Type - Breast with Skin 3-1/2 oz slice
Calories - 194
Total Fat - 8 grams
Protein - 29 grams
Breast with skin
Resource: USDA Nutrient Data Laboratory – Turkey
Nutrition Facts
Turkey breast nutrition facts reveal quite a surprise. In addition to just 123 calories per 4-ounce serving, turkey breast has very little fat and sodium—less than 5% of your recommended daily value. One serving of turkey breast does have nearly ¼ of your daily value of cholesterol, but when consumed in moderation this should not pose a dietary problem.
With no carbs or fiber, turkey breast is almost pure protein, which is responsible for its status as a fat burning food. Turkey breast nutrition facts reveal that one serving has 27 grams of protein, which is what gives turkey most of its calories.
Turkey breast does not contain many essential vitamins like A, D, E or K, but it does contain large amounts of B6 and significant amounts of B12. Vitamins like niacin and pantothenic acid are also found in healthy numbers, which are essential for overall good health.
Turkey breast nutrition facts also reveal a large variety of minerals that include iron, magnesium, phosphorous, potassium and selenium in significant amounts. Other vitamins like calcium, manganese, zinc and copper are found in small, but helpful quantities.
Together these vitamins and minerals provide the consumer with many health benefits.
Super Food - Turkey!
Dr. Steven Pratt, author of the NY Times Best Seller SuperFoods Rx: Fourteen Foods That Will Change Your Life, took 14 everyday foods that are full of nutrients and vitamins and shows us how to use these foods as part of our daily meals to help them live healthier lives.
Turkey was named as one of these SuperFoods! After studying the most disease- preventing, anti-aging diets, scientists found that the same nutrients repeatedly came up. Superfoods Rx shows people how to eat well using these fourteen foods so they can feel better, prevent disease, get energized and live healthier lives.
The SuperFoods are rich in nutrients and relatively low in calories and more importantly help prevent diabetes, heart disease and some cancers. Turkey is among the nutrient packed foods promoted by this study because it is the perfect example of a healthy protein source that is very low in fat and provides many nutrients that help build a strong immune system.
Saturday, November 12, 2011
My Gym Life - Bulldog Strength Sports
When I started High School, I played football and threw shot and disc and spent as much time as I could in the school weight room. It was typicalof most school weight rooms in the 1980's. It had several benchs and squat racks, a couple leg sleds, two incline benches and a few old machines. Most of the equipment was old AMF equipment or stuff built by the shop class during their welding unit. We followed the Boyd Epply play book to the letter. Like all Nebraska high schools did. I reached benchmarks in Squat, Deadlift and Leg Sled and got my name on the wall. I visited 20 years later to find out the club wall had been removed - more history lost.
After High School, I decided not to continue to play football, I had some serious shoulder issues and needed more time to rebuild some strength. A decision I regret to this day. I still loved to work out, so I trained at the college rec center for a short while, then I bounce from serveral gyms for the next couple years. I went to Golds for a while, I went a place called Hardbodyz, that had some great equipment but end up going out of business fairly quick. I spent some time at Omaha Athletic Club which was in disrepair most of the time of was there.
Then I turned 21 and my workouts started to fade and my hours at the bar and beer-league softball games grew. The trend continued for about 3 years or so. I got FAT! I got out of shape! I got a beer belly! Now don't get me wrong - I have never had 6 pack abs. I have also ways had more of a powerlifter body and never like a bodybuilder. Really I was down right FAT! No really FAT, I had more rolls than Rotella's Bakery. My gut got places 2 minutes before I did. I had more chins than a Chineese phone book. Do you get the picture I was FAT!
One day I decided I was sick and tired of feeling sick and tired
. I missed training and I missed being powerful. I need strength training back in my life! I had heard about an old school hardcore gym from a guy I played softball with. It sounded right up my alley! I was in the back of the old grainery building in Ralston. When I started there it was called Custom Plus, but it was later renamed Mad Dog Gym http://www.maddognutrition.com/ . Mad Dog's has been owned by a guy named Gary Moore for years, and it's still there today. Gary is a very talented welder and built alot of the equipment in his gym and I will tell some of his pieces, I think are better than the top brands. I spent several years at Mad Dog's and enjoyed the primal atomsphere. it had no heat or air conditioning! It had big fans and a wood buring stove. Heavy Metal played loud all the time! and I loved it! It was a great place to train! It was also really cool that wrestling ledgend MadDog Vachon trained there. I trained for years at MadDog's. I got my but back in shapee, I started to compete in powerlifting, armwrestling and highland games. I also got interest in strongman contest and competed in events and decided to host an event here.
During my time at Mad Dogs I started to armwrestle. There was and still is an open pratice in Ralston at Mama Bear's Cave - (the garage of a local armwrestling champ). She has 3 armwrestling tables and lots of grip strength equipment. I haven't armwrestled much in the last 8 years but I did stop by last week and practice is still going strong! If you are interest in armwrestling go to http://www.armwrestle.com/ and contact Mary "Mama Bear" McCounnaghy and she will make an armwrestler out of you.
In around 2002, as I planning the first Heartland Strongman Challenge, I met the woman I would marry. She lived in Iowa and I spent alot of time driving over the river. So I started to look for a place to train over there. I eventually left Mad Dog's and started training at a place in Iowa called Fit4Life. At the time it was still owned by the orignal owners and we worked out deal to swap a membership for me and my girl friend for a sponsoship package at the 1st Heartland Strongman Challenge. It was a good fit for us, I could train heavy and she had plenty of machines and cardio equipment. Eventually the orginal owners sold the gym and the new owners didn't have much interest in working with the Heartland Strongman Challenge.
By this point I had been building strongman equipment and decided at some point to build my own home gym. In the mean while I started to look for other options for a gym to train at. I wandered over to the Depot Gym that I heard was under new ownership and thought I'd make a pitch to them. I guy named Aaron Bollig was running the gym at that time, who to this day we have remained friends. He was leasing the gym from the orginal owner. He really ran a good gym. Tons of weight and some guys training MMA. I learned a ton at training MMA from Aaron and the guys. Monday thru Friday I would take a long lunch, work out with some guys and we would take turns picking up lunch at the Goldmine bar and grill across the street. We ate at the gym counter and talked about training, then headed back to work. This only lasted about a year, and the building owner sold to ConAgra and Aaron was out of the gym business and I was out of a gym. Luckily my home gym was ready. Even though I had mostly strongman equipment, I was gathering other pieces and could do a full work out. We had a extra deep full 2 car garage and I parked outside, so my half was my gym.
At this point I was married and had a baby girl and working out a home was much better. I would ocassional have friends over to train and could work out early in the morning or late at night, with out leaving my family. I had a full strongman package - Super Yokes, Farmers Walks, Logs, Stones, Conan's Wheel, Silver Dollar Deadlift boxes, Sleds, Truck Pull and Tractor Tires. I had Highland Games gear - a Hammer, 56lb Weight for Height and a Caber. I had a power rack and a ton of weight so I could train powerlifting. I had various other gym pieces as well. I had my home gym and it was awesome. I trained hard even though I my traveling to contest stopped, but I did have several small USAWA meets in my gym. As my family grew family grew and my career became more demanding, my workouts became less consistant. The Hearltand Strongman Challenge had become more work than fun and I ended the event. We had started to plan to move out of the country and back to Nebraska into a neighborhood.
We found a great house in Papillion, it was a bigger house with alot less land to maintain, but a smaller garage. Which was ok because I was getting older and wanted heat in my new gym and I wanted to park in the garage during the winter. The house we moved to had a large finished family room in the basement and 2 other good size rooms, one for storage and one was a workshop. The workshop became my gym, but I had a lot less space. Since my Strongman days were behind me, I sold off almost all the strongman gear. I still had a great gym and was very purposeful about the pieces I keep for my new gym and sold off the rest. I do regret getting rid of a few things, but ultimately I feel I did a good job, picking pieces for my new gym.
By now I was working alot of hours at my new career as a Financial Advisors, I had a wife and 3 kids and become less motivated to train. I slowly assembled pieces of equipment and worked out off and on of the first 4 years we lived here. It actually it took my 4 years to get everything put together. Needless to say, I was not training hard anymore. My wife was doing a good job of working out, but she didn't use the gym, she likes the fitness DVD's.
On September 14, 2008 that stock market was in the process of imploding and the company I worked for was hours away from bankruptcy. By the end of the day they were owned by another company and my future was uncertain. People started losing their jobs the next day and by the end of the year I was one of them. Fortunatley for me I was only out of work for 3 weeks, but I bounced around for a couple years, working for bad companies doing things I hated. In February 2011, I decided enough was enough! It was time to figure out what I was going to do the rest of my life. I decided I had reached the point I needed to start all over, I also needed to get healthy again. So I got off my but and made some changes. I finsihed putting the gym together and I started to train again and took it serious! Over the 3 previous years of stress, I gained 30 pounds of fat and lost 30 pounds of muscle. I got high blood pressure and high cholesteral. It was time to start taking care of myself, it was time to make changes in my career.
So that is what I am doing getting in shape and rebuilding my career. I have lost 30lbs and can run 5miles in under an hour and my bench is climbing back to previous highs. I am getting stronger and better everyday!
I also have some new training partners. My daughters are soccer players and ballet dancers and like to train in my gym. They are too young to really do weights yet, but we do lot of running and jumping, stretch bands and work with the medicine ball. I am glad to see them take an interest and start some healthy habits early.
So at the end of the day, I am back where I started. I am back in the basement, this time it is my basement. I am in the corner, but a much bigger corner. I still love to train. This time I am not training for bigger muscles and glory. I am training for a longer healthier life and a better future. I still like feeling strong. I'm NOT doing yoga - I train for strength and power, because that's what I call fun! Bulldog Strength Sports has come full circle and I love it! The gym is really coming back together, but it is still a work in progress, I want to make some improvement and add some equipment but it is still a great gym now! I have to get down there and do my work out but I will leave you with some current pictures.
Check out the home of Bulldog Strength Sports today!
Saturday, November 5, 2011
USAPL - USA Powerlifting
Distinct from weightlifting, a sport made up of two lifts: the Snatch and the Clean-and-Jerk, where the weight is lifted above the head, powerlifting comprises three lifts: the Squat, Bench Press and Deadlift. Powerlifting competitions may be comprised of one, two or all three of the lifting disciplines.
Athletes are categorized by sex, age and bodyweight. Each competitor is allowed three attempts at each lift, the best lift in each discipline being added to their total. The lifter with the highest total is the winner. In cases where two or more lifters achieve the same total, the person with the lightest bodyweight wins.
USA Powerlifting is responsible for sanctioning local and regional events where powerlifters can compete in hopes of qualifying for the national level events. USA Powerlifting sanctions several National Championships in all age groups, giving athletes a chance to see how they fare against competitors across the country. Top competitors are selected by USA Powerlifting to compete in seven IPF world championships- the World Men's and Women's Powerlifting Championships, World Junior and Sub-Junior Powerlifting Championships, World Master's Powerlifting Championships, the World Bench Press Championships, and World Master's Bench Press Championships.
USA Powerlifting, through its affiliation with the IPF, also sends a national team to participate in the World Games. The World Games is an international multi-sports event hosted by the International World Games Association (IGWA), under the patronage of the International Olympic Committee (IOC). The event consists of official sports and demonstration sports selected from those not included in the Olympic Games. The Games are held every fourth year, following the year of the Summer Olympics.
In the United States, USA Powerlifting has representative chairs in 44 states. Each state chair is responsible for overseeing the development and implementation of USA Powerlifting's local competitions, state championships and state records. USA Powerlifting operates as a 501(c)(3) non-profit organization. An Executive Committee, headed by the President, is responsible for the operations of the organization. The Executive Committee acts as the official liaison with the IPF and oversees national competitions and national team selections. Additional responsibilities include directing the national office and supervising sponsorship and membership activities."
Thursday, November 3, 2011
Basic Clean and Jerk
Sunday, October 16, 2011
USAWA - United States All-Around Weightlifting Association
Here is an overview of the USAWA as stated on their website.
"The USAWA was formed to continue the long standing tradition of old-time weightlifters like Eugen Sandow, Louis Cyr, Arthur Saxon, Hermann Goerner, Warren Lincoln Travis, and many others. We strive to preserve the history of the original forms of weightlifting, which in the past has been referred to as “odd lifting”. Many of the lifts we perform are based on stage acts or challenge lifts of old-time strongmen."
"The USAWA was organized in 1987 and was a charter member of the International All-Round Weightlifting Association. The USAWA has over 150 recognized lifts and 8000 plus records, so any strength athlete can find their niche. We have a drug testing program to encourage drug free lifting. Numerous local meets and a National competition are held each year to find true “all-round” weightlifters"
I have broken a couple different USAWA records, in a couple different weigth classes over the years. Before I brag in detail, I need to order an updated record book, to see which ones still stand.
On top of the legendary lifts, the USAWA is filled with great people. I have had the pleasure of meeting some great people, who have shared with me a ton of knowlege on training. I have been out to Kevin Fulton's barn/training center in Litchfield Nebraska, and trained with his Braveheart Barbell Club. Kevin is a former Olympic Training Center Coach and has been nice enough to share his knowledge with me over the years. I also had a chance to compete in a couple contest down at Clarks Gym in Columbia Missouri, this is a gym built for legendary lifts. Bill Clark is a USAWA Hall Famer and the sports best ambassidor. His gym is one of my favorite in the country! My Bulldog Strength Sports has hosted a few different small USAWA events in the past at my old home gym, when I lived in the country and we had some fun! I think it's getting about time to get the gang back together for a little USAWA action in my new Bulldog's Gym here in Papillion!
USAWA
http://www.usawa.com/
Sunday, October 9, 2011
Born Stronger Sportwear
I have found some great gym t-shirts over the years, and the looks of the shirts have evolved over the years and MMA has brought in a whole new look and attitude to sportswear.
Recently I come a cross Born Stronger Sportswear, while surfing the web for some new cool gear. Not only did I find some great shirts, but I also found a website filled with inspiring Born Stronger stories, one of which was the story about how Born Stronger was born.
This is the Born Stronger Story as told on their website.
"It all started with the belief that if we put our mind, body and passion into anything, we can be successful.
For BORN STRONGER founder Dhillon, the inspiration for this dream came when an obscure news story forced him out of his pending sleeping bliss. A young boy in Africa stared back through the TV set. The boy wore dirty, tattered clothes. Flies swirled around his head. He wore no shoes. His mother, father and all his siblings killed by brutal warlords. Yet the young boy was smiling because he had found joy by helping other families escape the same fate of his family. He was driven to help and not let his misfortune ruin his life. That boy was BORN STRONGER.
Dhillon woke up the next morning still seeing that boy. And he realized it was time to do something meaningful in life. Dhillon’s dream was to help boys, girls, women and men realize their potential. BORN STRONGER was born.
Since then Dhillon is simply known as Dr. Dream. Helping others recognize and pursue their dreams and passion.
Today BORN STRONGER is the only sportswear brand that represents everyone. Regardless of race, color or culture. Regardless of the dream, the sport or the desire. Because we are all BORN STRONGER!"
Born Stronger also has a great blog and a whole section dedicated to submissions by their readers. So they can tell their own Born Stronger stories. I love this section! Warriors come in all shapes and sizes from all over the world, and their spirit is contagious!
Well I have become a regular visitor to www.bornstronger.com, and I ordered several shirts. I got myself the Born Stronger Plaid T-shirt, the Born Stronger Laughing Buhdua and a Born Stronger Rash Guard. I also got my wife the Born Stronger Inspire ladies t-shirt. Born Strong did an incredible job designing the t-shirts down to the smallest details, Heck, even the tags are cool. The nice thing about the Born Stronger gear, it is a very nice quality shirt with a very classy yet bold logo. This is gear you could wear to the gym or just out on the town. As for the Rash Guard, I have to say this is one of the nicest quality rash guards I have ever seen. I am jacked about all my new gear from Born Stronger.
Check out Born Stronger at http://www.bornstronger.com/
On Facebook or Twitter
Monday, October 3, 2011
Big Back Grips http://bigbackgrips.com
A couple months ago I was reading an article about grip training, and solved my issue. The article I read talked about training grip like any other muscle group. Would you train bench press every workout? NO! Would you squat every workout? NO! So why would you train grip every workout??? Really that is what I was doing - I trained grip on grip day, back day and shoulder day. So I decided why not a grip aid, but I wanted the right one. I wanted one that aided my grip but not completely eliminate it. I also wanted it to be grab and go. I did not want to have to spend alot of time putting on every set.
I spend alot of time looking through things I collected over the years, and researching things on line. I have a variety of lifting straps, but like I said I really only like them for heavy partial deadlifts and heavy shrugs. Straps also take some time to put on and they eliminate the grip. I also have a pair of leather cuffs that work like a strap, but the other than using them on pull ups I don't find them very practical. As for products on line, I found most things had the same flaws, they eliminated the grip completely and they were cumbersome to use.
I did find one product that was intrigued with, Big Back Grips. Now even though it seem to meet all my criteria, I was skeptical. I just wasn't sure how easy to use they would be. I wasn't sure if they would feel un-natural in my hands. I wasn't sure if they would slip. Well I figured for $5.95 - What the hell, it was worth a shot! So I ordered a couple pairs and I had to have one of their T-shirts, because there logo is AWESOME and they are black and gold like my Steelers!
I got them in just a few days, and I was not disappointed! So far I have had them just a couple weeks and I am very happy with my find. It worked! Between the rehab work I have done and the Big Back Grips taking some of the stress off of my tendons, I have reduced the discomfort during my work outs. I also found them very easy to use, they are truly grab n' go, which is huge for me, because sometimes my busy schedule cuts into my workout time. I also am glad to say they did not slip, they feel natural in my hand and they are not cumbersome. Do I use them for everything - No.
Also as for the t-shirt, I ordered the Gold with the black logo. It is a real nice Hanes 100% cotton Beefy-T. The quality is great and the look is cool! If you would like to learn more about Big Back Grips or Order your own pair, check them out at Big Back Grips
Big Back Grips
WEBSITE
http://bigbackgrips.com/
PHONE
(323) 363-9450
http://twitter.com/#!/BigBackGrips
http://www.facebook.com/people/BigBack-Grips/100000187493675
YouTube
http://www.youtube.com/bigbackgrips
Monday, August 22, 2011
The Legendary Dinnie Stones
In Scotland,in 1860 Donald Dinnie carried 2 unequal stones weighing 785lbs combined across an old granite bridge that spanned about 6 yards. Then he brought them back and the legend was born.
Dinnie wrote of his feat in 1912, this is a passage from his writings.
"On the granite stone bridge that crosses the River Dee at Potarch there were, and still are, two large stones weighing about 8cwt the pair, placed in a recess. In the early 1830's massive iron rings were placed in them, to which ropes were fixed so that scaffolds could be attached for pointing the bridge. Now, one of these stones was somewhat heavier than the other. Very few strong men of that day could lift the heavy one with both hands, but my father could raise one in each hand with apparent ease, and could throw the heavier stone of the two on to the top of a parapet wall of the bridge.
Those stones are still on the bridge and I myself lifted one in each hand on many occasions and one market day, I carried them across the bridge and back, some four to five yards."
For centuries strongmen from across the globe have made the pilgrimage to Scotland to attempt to match his feat. Many have attempted but few have even lifted the ackward weight. If you would like to take a crack at the stones, they are now located outside the 18th-century Potarch Hotel, on the south bank of the river by the Potarch Bridge in Scotland. Lift the stones and become a legend!
Sunday, August 14, 2011
American Armsport Association
AAA or the American Armsport Association is 1 of the 2 major armwrestling sanctioning bodies in the United States. It was originally called the American Armwrestling Association, but later changed under the advice of the IOC. AAA is the United States affiliate for the WAF or the World Armwrestling Federation. AAA was founded over 40 years ago by Bob O'Leary. Today Frank and Karen Bean serve as the associations Executive Directors. AAA governs the rules and regulations for the sport in the United States and is the largest promoting force for the sport in the USA.
American Armsport Association
http://www.armsport.com/w.armsport.com/
(423)272-6162
Tuesday, August 9, 2011
Looking Back To Get Started
9 years ago, I was asked to write an article for the Dragons Door monthly newsletter about strongman training. Dragon Door was one my sponsors for the Heartland Strongman Challenge. I thought a reprint of this article would be the perfect way to kick off my blog!
Since becoming the first NASS (North American Strongman Society) State Chairman for Nebraska and Iowa, I have had many people contact me, asking how to get started in strongman. The first thing that they want to know is how to train for a Strongman contest? Now unlike Powerlifting or Olympic lifting, Strongman does not have set events. The events are up to the individual promoters. Now there are some events you will see often, like the tire flip, truck pull, and atlas stones, but you may find contest with events created by that promoter. So strongman competitors can't be one-dimensional. You have to train outside the box. Training more than just the traditional barbell movements is vital.
Now I am fairly new to the sport of strongmen, and I do not claim to be an expert, but I have been fortunate enough to draw from the experiences of veteran competitors. What I have concluded after compiling this data is, strongman training is not an exact science. What I have learned is that you cannot have a narrow focus when training. Powerlifting movements (squat, bench, and deadlift), and Olympic lifts (clean & jerks and snatch) are great base exercises, but there is so much more that is needed. Many people don't realize the cardiovascular conditioning it takes to compete in strongman. I can tell you walking for 10 minutes on the treadmill does not compare to pulling a semi truck 60 feet. I like to refer to cardio training for strongman as 'power-cardio'! Carrying or loading heavy object, pulling or pushing trucks, will build muscle and build the cardiovascular conditioning needed to compete in strongman.
Another thing to remember when training to become a Strongman, is the importance of functional strength. Many of the events require the lifting or carrying of heavy, odd shaped objects. This requires power, stability, and explosiveness through out the whole body.
This year at the Arnold Classic Expo I was introduced to kettlebell training. I was truly convinced this was something I needed to incorporate into my work out. Kettlebells build functional strength! They allow a variety of movements, as well as many options for isometric training. Unlike many exercise implements, Kettlebells come in a wide range of sizes, including an 88lb Kettlebell. Not only did I find Kettlebells to be a useful training tool for strongman, but also a great training tool for Powerlifting, Armwrestling, and Highland Games.
Day 1
Deadlift from ground: 3 sets of 5 reps.
Deadlift partials (bar set 18" from ground): 2 sets of 5 reps, 2 sets of 2 reps
Stiff legged deadlifts: 3 set of 10 reps.
Leg Curls: 3 sets of 10 reps
Bent over rows: 3 sets of 10 reps. (straight bar for 2 hand) (kettlebells or dumbells for 1 handed)
Shoulder Shrugs: 3 set of 10 reps, 2 sets of 5 reps.
15 minutes of various ab crunches
Stretch
Day 2
Bench Press: 5 sets of 5 reps
Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)
Biceps curl (straight bar) 4 sets of 10 reps
Dips (weighted if you can) 6 sets of 10 reps
Power Cardio: Suggestions ?farmer's walk with dumbbells, Carry 100lb plates, carry and load sand bags
Stretch
Day 3
Off
Day 4
Squat or Leg Sled: 3 set of 10 reps, 4 sets of 5 reps
Leg Curl: 4 sets of 10 reps
Calf Raises: 5 sets of 20 reps
Power Cardio: Suggestions -carry and load sand bags, push or pull vehicles, stadium stairs carrying weight
Stretch
Day 5
Military Press: 3 set of 10 reps, 2 sets of 5 reps
Kettlebell Isometric Shoulder Exercises: front raise and hold, side raise and hold. These are great for training for the Crucifix Hold in Strongman
Power Cleans: 3 set of 10 reps, 2 sets of 5 reps
Full Pull with Kettlebell or One Armed Snatch with Dumbell: 3 sets of 10
15 minutes of ab work with a medicine ball
Stretch
Day 6
Build Endurance!
Big Power Cardio Day
Work with Strongman Implements you have or just find some heavy items and lay out a carrying medley
Wind Sprints at 80 percent effort
5 ? 100 yards 5 ? 50 yards (then add as you need)
This is great for building endurance and wind!
Stretch
Day 7
Off
Suggestion: Get a massage on this day
If you would like to get involved in strongman competitions, the NASS (North American Strongman Society) website is http://www.nastrongman.com/. If you would like more information on Kettlebells go to http://www.dragondoor.com/.