Conjugate Programming for Strongman

So in the last several articles we’ve focused a lot on how to program the conjugate method as it traditionally is used….for power lifting.  Meaning focus is always Squat, Bench Press, and Deadlift.

But can the program be applied to other strength endeavors as well?

Of course!

In this article we’ll talk about how to use the program for strongman competition.

Here is the deal when working with strongman competitors – it always has to be planned around the next event!

That is priority number one.   Find and event, sign up for it, and then plan out your training cycle.

If you aren’t a formal competitor and you just like to play around with the events – then I’d still suggest you come up with your own mock competitions to train for.

Otherwise you have no basis for training organization.

With power lifting – we always know the test.  Even if we don’t know the date, we know the test.

With strongman, it’s always changing from one event to the next.  Some have lots of carries (yoke, farmers, etc).  Some have Deadlifts for reps.  Sometimes it’s medleys.  Sometimes it’s for a max effort single.  Same with overheads.  Might be for reps.  Might be a medley.  Might be for a single.  Might be a log or an axle?

You really never know.

One thing we do know is that we have to practice the events as specifically as possible.

There are 100 different ways to set up a good training week.  I’m going to go over what I’ve used in the past that has worked well.

Monday – Dynamic Effort / Volume Overhead Press Day

If you are a ways out from a competition or don’t have one scheduled, dynamic effort / volume overhead pressing can be done in the traditional sense – with just a barbell.  As you get closer to competition, then you can perform your dynamic effort pressing with the implement to be used in competition – commonly a log or an axle.  Again, if you don’t have a competition on the horizon, and you want to stay in practice with all the implements then you can rotate a different bar every week, every 3 week, or every 5 weeks depending on how you want to set up your wave.

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Example Traditional 5 week cycle w/ barbell:

1. 10 x 3 x 60% (option to add light bands)
2. 10 x 3 x 65% (option to add light bands)
3. 10 x 3 x 70%
4. 10 x 3 x 75%
5. 10 x 3 x 80%

Example Traditional 5-week cycle with barbell + bands:

1. 10 x 3 x 40% + medium bands
2. 10 x 3 x 45% + medium bands
3. 10 x 3 x 50% + light/medium bands
4. 10 x 3 x 55% + light bands
5. 10 x 3 x 60% + light bands

Example 9-week wave w/ multiple implements (off-season)

1. Strict Barbell Press 10 x 3 x 60% (bands optional)
2. Strict Barbell Press 10 x 3 x 65% (bands optional)
3. Strict Barbell Press 10 x 3 x 70%
4. Axle Press 10 x 3 x 70%
5. Axle Press 10 x 3 x 75%
6. Axle Press 10 x 3 x 80%
7. Log Press 10 x 3 x 60%
8. Log Press 10 x 3 x 65%
9. Log Press 10 x 3 x 70%

Percentages are absolutely subject to individualization.  This is just an example and you can vary things up to make waves heavier or light, but in general I find that anywhere between 60-80% with straight weight is good, and anywhere between 40-60% with added band tension is good.

You can also do DE work with other set/rep protocols.  10 triples is good, but I’ve also known guys to do anywhere from 10-20 sets of singles on a 30 second clock.

After the Dynamic Effort bout then move into a supplemental exercise that builds the overhead press.  You probably want to have a few variations you rotate around, but the most important thing is that these movements (1) build your own individual weaknesses (2) prep you for the next competition.  Set and rep ranges can vary, but in general I’d say 3-5 sets of 3-5 reps or 4-6 sets of 4-6 reps for a bit more volume.

If you are weak and slow out of the bottom of your overhead presses then you probably want to do exercises that are full range of motion and focus on bottom end strength.  Some examples include:

• Z-Press w/ barbell or axle
• Steep Incline Presses w/ barbell, axle, or log
• Bench Press w/ barbell, axle, or log
• Strict Press (if you are using log or axle for dynamic effort sets)
• Seated or Standing Dumbbell Presses (can be done for sets of 8-15 to build muscle mass in the delts)

If you want to work your lock out strength then there are a million different variations you can do off the pins after the DE sets, setting the pins anywhere from chin to hairline height, or a heavy tricep focused exercise:

• Barbell Pin Presses
• Axle or Log Pin Presses
• Push Presses with Barbell, Axle or Log
• Paul Dicks Overhead Press (https://www.youtube.com/watch?v=W2enpgHjM4U)
• Heavy French Presses / Overhead Extension w/ez-curl bar
• Heavy Dips

There are others that I’m probably leaving out but you get the idea.

After the Dynamic Effort and Supplemental lift then we move into our assistance lifts where the goal is simply to build muscle mass to support the overhead press.  Usually the protocol includes 2-4 exercises:

• A vertical pulling movement for the lats and upper back (pull ups, pulldowns) 3-5 sets of 8-15 reps
• Rear Delts (rear delt raises, facepulls, etc) 2-5 sets of 10-20 reps
• Lighter Tricep extension movement (dumbbell extension, cable pressdowns, etc) 2-5 sets of 10-25 reps
• Bicep Curls / Hammer Curls 2-3 x 8-15 reps

Tuesday – Dynamic Effort / Volume Squat + Deadlift

Since there is no requirement to squat in any specific manner in a strongman competition, there really isn’t a specific squat you have to do.  A lot of strongman competitors tend to use a lot of specialty bar squats and a lot of box squats, on what will be the primary and possibly only squat session of the week.

The Safety Squat bar is a popular for two reasons (1) no stress to shoulders and elbows (2) training upper back strength.

Strongman is a tough sport that beats you up.  If you can train in a way that minimizes unnecessary inflammation or stress to any joint, it might be a good idea.  The SS Bar is very easy on the shoulders and elbows compared to a low bar squat.  And since strongman requires major upper back strength for a majority of the events, squatting with an SS Bar is a good option as the movement does a tremendous job of building static strength in the upper back.

Squatting with a large Cambered Bar (14″ camber bar from Rogue for example) is also very easy on the shoulders and elbows and the movement itself has some stability challenges that mimic the Yoke very specifically.  Also a good option.

Box Squatting tends to be easier to recover from systemically, and locally, tends to be easier on the knees for many.  Since we need to stay somewhat recovered during the week for our event practice later on, you might consider doing a bit more box squatting and bit less “free squatting” for your volume work.

Set up 3-5 week waves in the same way you did for the Overhead Pressing – switching bars out on a semi-regular basis.

Here is an example of a full 16 week Squat cycle for a strongman competitor:

1. Barbell Box Squat 10 x 2 x 60% w/ bands  (or 5×5 straight weight)
2. Barbell Box Squat 10 x 2 x 65% w/ bands (or 5×5 straight weight)
3. Barbell Box Squat 10 x 2 x 70% straight weight (or 5×5)
4. Barbell Box Squat 8 x 2 x 75% straight weight + 2 x 80% + 2 x 85%
5. Barbell Box Squat 6 x 2 x 80% straight weight + 2 x 85% + 1-2 x 90%
6. Safety Squat Bar Box Squat 5 x 2 x 60% (DELOAD)
7. Safety Squat Bar Box Squat 10 x 2 x 60% w/ bands (or 5×5 straight weight)
8. Safety Squat Bar Box Squat 10 x 2 x 65% w/ bands (or 5×5 straight weight)
9. Safety Squat Bar Box Squat 10 x 2 x 70% (or 5×5)
10. Safety Squat Bar Box Squat 8 x 2 x 75% + 2 x 80% + 2 x 85%
11. Safety Squat Bar Box Squat 6 x 2 x 80% + 2 x 85% + 1-2 x 90%
12. Camber Bar Box Squat 5 x 2 x 60% (DELOAD)
13. Camber Bar Box Squat 10 x 2 x 70% (or 5×5)
14. Camber Bar Box Squat 8 x 2 x 75% + 2 x 80% + 2 x 85%
15. Camber Bar Box Squat 6 x 2 x 80% + 2 x 85% + 1-2 x 90%
16. Deload or take out a max single on the squat variation of your choice.

After a cycle you can move up your estimated 1-rep max on each exercise by a conservative 10-20 pounds, recalibrate your percentages, and re-run the cycle.

Since I typically don’t have a strongman competitor do a lot of Max Effort Squatting later in the week, then on the Dynamic Effort days I’ll have them work up to 90% every few weeks after the speed sets, if they are feeling good.

If you are so inclined and feeling good then on these “work up” days you can go beyond 90% and work up to a new PR single on that exercise or take your 90% set for more reps if you feel it’s there.  Usually 3-4 reps is the absolute top end of a set at 90% so if you can hit 3-4 reps or more pretty smooth then it’s a good indicator you are getting stronger on that exercise and your 1RM has predictably increased.

After the Dynamic Effort / Volume Squatting is done then we move onto our supplemental movement which will normally be 1 of 4 different choices:

• Stiff Leg Deadlifts.  Usually for about 3 sets of 5 reps or occasionally pushing an all out 5-8 rep max.
• Safety Squat Bar or Cambered Bar Goodmornings.  for about 3 sets of 5 reps.  (This is an easy transition after SSB or Camber Bar Squats).
• Dynamic Effort Deadlifts.  10-20 fast singles pulled against band tension or with straight weight on a 30-second clock.
• Power Cleans 10-20 singles on a 30-60 second clock

If you need to build up strength and muscle mass in the posterior chain – use more Stiff Leg Deads and Goodmornings.

As you get closer to a competition and want more deadlift specificity for technique, power, and conditioning then do the speed pulls with or without band tension.  You can use a 3-5 week wave that ranges between 60-80%.  A sample 5-week wave might be:

1. 15-20 x 1 x 60% w/ bands (30 sec between pulls)
2. 15-20 x 1 x 65% w/ bands (30 sec between pulls)
3. 10-15 x 1 x 70% w/ or without bands (30-60 sec between pulls)
4. 10 x 1 x 75%
5. 10 x 1 x 80%

If you want to do sets of 2-3 with like 5-10 sets that’s fine too.  But the “all singles” approach has some advantages.

Power Cleans are mainly done if there is a power clean element to your event, and you need to get better at power cleans.  They can also serve as a deload if you need to break from heavier speed pulls, stiff legs, etc.

After the two main lifts of the day then you have three choices (1) perform accessory movements for the legs, back, and abs (2) practice / train 1-2 lower body events that you suck at  (3) do conditioning.  Select based on your needs and the distance from competition.

If you lack muscle mass then do accessory work.

For the legs I really like hip belt squats, leg presses, or sled dragging.  All will build up leg mass but also don’t load the lower back.  Higher rep deficit trap bar deadlifts can also be used.  Just be careful what you combine these with (i.e. I probably wouldn’t do them after heavy stiff legs or goodmornings).

Then hit something lighter and for higher reps for the erectors and hamstrings.  These areas need to be strengthened and conditioned to hold up to strongman training and competition.  Reverse hypers and 45 or 90 degree back extensions would be my preference.

End with something for the abs or obliques.  A great exercise here is a static farmers carry (hold weight in just one hand – don’t walk, just stand in place) for time and maintain an upright posture.  This has the benefit of isometrically training the obliques and the grip – so you get a two for one.

An example training day might look like this:

1. Safety Squat Bar Box Squat 10 x 2
2. Speed Pulls 10 x 1
3. Heavy Sled Drags 5-10 trips x 25-50 yards
4. 45 Degree Back Extension 3 x 20
5. One handed Farmers Hold 3 sets of 30 seconds per side

OR

1. Camber Bar Box Squat 10 x 2
2. Camber Bar Goodmornings 3 x 5
3. Hip Belt Squat or Leg Press 3 x 15-20
4.  Reverse Hyper 5-10 minute density block (max reps in 5-10 mins with a light weight)
5. Ab Wheel 5-10 minute density block (max reps in 5-10 mins)

 

Thursday – Max Effort Overhead Press

This is the day where we really train specifically for the upcoming competition.  So knowing what you need to practice and train for is essential here.  But even with that, you don’t necessarily want to do the same exact thing here every week.  Although it is still probably a good idea to do the bulk of your work with the implement you will use in the competition we can vary the rep ranges and loads we use week to week.

It’s very hard to give a uniform protocol here because the events vary so much.  But for the most part, keep it fairly specific.

If you’re contest calls for 1-rep max type of work – do lots of heavy singles.  But you can vary it up by rotating:

1. true max effort singles w/ contest implement
2. lots of singles across at 85-90% w/ contest implement
3. doubles and triples at 85-90% w/ contest implement
4. max effort singles or singles across with non-contest implements
5. Singles off the pins with contest implement
6. singles against bands or chains with contest implement or barbell
7. Singles with altered mechanics (perform strict – no push press,  seated, or steep incline)

If you’re contest calls for rep work (i.e. max reps with a certain weight) then basically you can use the above recommendations, but instead of mostly heavy singles, then perform sets with higher reps.

If your contest called for max reps at a given weight, then you can perform some weeks with the contest weight, and other weeks with a slightly heavier weight to build more strength, and other weeks with a lighter weight for even higher reps to build more endurance and conditioning.

For the supplemental exercise you can just run back off sets for higher volumes of the exercise you trained today or use a variation like we did on the Dynamic Effort day (use a different variation today) in order to build up your weak points.

For back off work…..If you worked up to a max effort single today then you can back down to 85% or so and perform several additional sets of more singles, doubles, or triples or back down even further to 60-70% and perform several additional higher rep sets in the 5-10 range to build muscle mass.  If you performed a max effort set for reps today then you can do several back down sets with lighter and lighter weights, keeping the reps high to build up your conditioning and endurance for this event.

The rest of the session will largely look just like the Dynamic Effort session with assistance work for the supporting muscle group in the overhead press:

1. Max Effort Overhead Press for heavy singles or for reps (depending on contest)
2. Back Off Sets of max effort movement OR Supplemental Exercise for weaknesses
3. Lat work – 3-5 sets of 8-15
4. Tricep work 2-5 sets of 10-25
5. Rear Delts 2-5 sets of 10-20
6. Bicep Curl or Hammer Curl 2-3 sets of 8-15

Friday or Saturday – Max Effort Deadlift + Lower Body Events

Since almost every strongman contest has some sort of deadlift event planned, then I generally reserve the max effort lower body work for deadlift specific work combined with lower body event training in order to condition your mind and body to the demands of the contest.

If you train your deadlift separately from the rest of the lower body events in training and then on contest day throw a max effort or max rep deadlift event into the mix……well that is quite an unexpected stress to your body and you may not hold up.

It’s a good idea to train the events in the order they will be contested on game day.

I’m not going to go into a full training protocol for event day because it just has too many variables based on the individual and the upcoming event.

For the deadlift however, the same general principles that were used for the max effort overhead press workout can apply here.

Bias the training towards the demands of the contest.  If it’s a repetition effort – pull for reps.  It’s it s 1-rep max type of effort pull more heavy singles.

1. true max effort singles w/ contest implement (generally barbell, axle, or trap bar)
2. lots of sub-maximal singles across at 85-90% w/ contest implement
3. doubles and triples at 85-90% w/ contest implement
4. sets of 4-6 reps at 75-80%
5. max effort singles or singles across with non-contest implements (use barbell if contest uses axle or trap bar)
6. Singles off the pins (rack pulls or block pulls)
7. singles against bands or chains with contest implement or barbell
8. Reverse band deadlift singles
9. Singles with altered mechanics (deficit deadlifts, snatch grip deadlifts, etc)

Again, if the contest calls for more rep-based work, then you can use a similar rotational pattern, but pull for reps and do less singles.  Although it might be a good idea to include at least some heavier work in the 90% + range in order to maintain your max strength which will carry over to just about everything else.

Today won’t include any accessory work to speak of unless of course you find yourself unable to train the events that day (perhaps weather, etc) or if you just need to give your body a break from the events which can obviously beat you up.

In that case you might still perform your Deadlift work (or deload it if you are resting from injury or overtraining), but then replace the event training / practice with accessory work to work on your weaknesses.

If you weren’t planning a deload today, but instead got rained out or something, then today might be a good option to throw in another squat workout along with your deadlifts.

Pick a squat variation and work up to a quick training max and then back off to about 75% and perform 5 x 5 for volume.  Perhaps do something you don’t normally do, front squatting can be a great option here if you don’t normally include them.

Another option might be to push a set or two of higher rep squatting as a replacement for the event training.  Pick a squat variation, work up to a quick training single and then back down to perhaps 50-60% and aim for a max effort set of 15-20 reps in order to maintain your conditioning.

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If you are a strongman competitor who wants to get some custom programming and coaching for your next event or maximize your offseason period to build muscle and get stronger, give me a shout and let’s work together.  Shoot me an email at kingwoodstrength@gmail.com with subject line STRONGMAN and let’s get started.