ReallyStrongNerds

As of now, I write all my own training programs for Strongman. This is based on years of experience, research, trial and error, along with guidance from mentors and coaches.

Being that I write my own training programs, here’s a list of things that I always include in my programs, whether they’re an upcoming event or not:

1. The Squat

The Squat is absolutely one of the kings in strength training. It is essential for building strength, building your lower body, and building your core. And when I started Strongman, I’ll admit I got lazy with the Squat.

See, the Squat really is an accessory, most of the time in Strongman. I got really lucky that I actually had a Squat event in November 2024, and have one upcoming in March. Squats in two comps in a row is not that common in Strongman.

Also to note: most of the time if you get a squat event, it’s not just like a powerlifting meet style max squat, 3 attempts, etc. It’s usually reps, along with it being some sort of different implement like an axle bar, or a machine of some sort, or some sort of giant globe looking thing.

Regardless though, squatting is essential for Strongman. It’s great to build the muscles associated with, and assist so many other movements that we do in Strongman such as: Deadlifting, Yoke, Carries, and many more.

And the reality is, you don’t need to really max your squat when using it as an accessory. You don’t even need to do plain barbell back squats either. Things like the Belt Squat, Safety Squat Bar, even other variations like Zercher Squats and front squats can be really good. It’s just important that you’re squatting in some capacity. It’s essential for building muscles associated not only with other movements, but also it is literally one of our natural human movement patterns.

2. Farmers Carries

I have no clue why but I always feel stronger when I have basic Farmers Carries in my program. Just like the Squat, it’s one of those movements that assists so many other movements. And the reality is, it’s a carry that puts your body under a load, with a bit less fatigue than that of a Yoke Carry, or even a sandbag carry. Overall, doing even just 3-4 moderate sets of Farmers Carries, even just once every other week or so, I always just feel stronger. And, of course we often have it as an event in Strongman. If that’s the case, obviously a bit more frequency than once every other week is necessary.

3. Bodyweight Exercises

I have yet to ever see a Strongman competition where the number of pullups you could do actually mattered. However, I believe that it is important to be able to move your body. In fact I think it’s just as important to be able to move your body, as it is to be able to move weight. And I’m not saying that you gotta be out there repping out weighted pullups, or doing those crazy variations of pushups, or even hitting the highest numbers on any bodyweight exercise. However, I think it is important to include some form of bodyweight training in your program. Even if it’s just a few sets of pullups, or pushups, once a week or every other week. The reality is, bodyweight exercises stimulate a lot of the same muscles that we use in the deadlift, the log press, the sandbag carry, etc. Having even just basic bodyweight exercises in your program is a great way to incorporate some volume into your training, with much less nervous system fatigue than some other exercises might cause.

4. Conditioning

I know, I hate cardio as well. And you will most likely never see me step foot on a treadmill, or elliptical, unless it’s a warmup. That being said, things such as: supersets with hypertrophy exercises, or performing medleys with implements whether they’re actually based on a specific event you’re training for, or just what you have at your gym, are very important to performance in Strongman. Of course, it’s also great for overall health as well.

Conditioning also doesn’t have to be crazy. You can be well conditioning doing some moderate weight, longer distance carries. Or, doing some higher intensity supersets. Anything that gets your heart rate up a bit more, and gets your lungs working a bit more can benefit. The reality is, you can actually combine numbers 2, 3, and 4 on this list. Something like a farmers carry, supersetted with a bodyweight exercise. Or performed in a circuit with 3 or 4 exercises.

Doing this had greatly increased my work capacity overall for Strongman, and I think it’s essential for success. Now, keep in mind, I do train Brazilian Jiu-jitsu as well. For me, this does greatly benefit my cardio, and the ability to move my body, in comparison to people who do Strongman but don’t also train some form of grappling martial art. Or really any other form of exercise like hiking, swimming, playing rec basketball, etc. Because not all Strongmen and Strongwomen do other forms of exercise. A lot of us do, for sure. But a lot don’t. And if you fall into the category of people who don’t, conditioning in some capacity should certainly be on your list to be incorporated with your program.

5. Lastly, Grip training

Yes, we often can use straps, or tacky in Strongman. But that’s not always the case. We don’t always get that luxury. And you don’t want your grip to fail you in the middle of a medley when you’re doing the farmers carry.

Grip training is unique because you can do it often, technically. But, you also shouldn’t over-do it. Grip is a weird one because to build it up well, you have to train it at least somewhat frequently. But you have to ride that line of not overtraining it, and keeping yourself from gassing your hands out.

Something like 1-2 moderate exercises, 1-2 times a week, in addition to your normal training usually can suffice. Unless you’re specifically training for a grip focused event.

All in all, there are so many ways to go about Strength training and what you should do, shouldn’t do, etc. What matters is that you are growing stronger, and putting your best foot forward for every training session that you can .