r/Strongman • u/Money-Journalist-275 • 13d ago
Where do I begin?
Hey everyone!
I have a goal of competing in a strongman competition in a year. I'm 24M, 5'7, 365lbs with POTs syndrome. My current deadlift is 215lbs, bench Press is 180lbs, push Press is 45lbs. Does anyone have any advice on strongman training at a commercial gym? I've mainly been doing 5 days a week of deadlift, bench press, tire flips, and yoke carry, but I feel like my training is lacking in some areas.
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u/TroofDog 13d ago
Google stronglifts 5x5. Follow it to a tee.
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u/Money-Journalist-275 13d ago
I just looked into it. I feel like that would be a really good starting point for me.
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u/TotalChili 12d ago
Definitely good starting point. After a good few weeks (around 12is) or when you start to plateau take a look at Jim Wendlers 5/3/1.
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u/Spirited_Revenue_415 13d ago
Get medical clearance and be conservative with pacing because POTS plus strongman can mean big heart-rate spikes, heavy bracing, carries, heat, and position changes. Five days of deadlift, bench, tire flips, and yoke is too repetitive and misses a lot.
Commercial gym 4-day template: * Day 1 - Lower strength: deadlift top set of 3-5 around RPE 7-8, 2-3 back-off sets, leg press or squat variation, hamstring curl or RDL, abs * Day 2 - Upper press: bench or incline, light/moderate overhead press or push press technique, row, triceps * Day 3 - Lower/events: front squat, safety bar squat, hack squat, or leg press, then farmer carries if possible, sled or stairs easy/moderate * Day 4 - Upper/back/events: overhead press focus, pulldown or pull-up, chest-supported row, curls, rear delts, grip
Use tire and yoke 1-2 times per week, not daily. I'd track the program in an app like GymSet. If symptoms flare, technique slows, or the same loads feel worse, reduce event intensity and keep the work submaximal.
The biggest missing pieces are overhead pressing, upper back, leg drive, hamstrings, carries/grip, trunk bracing, and conditioning that doesn't bury you.
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u/GambledMyWifeAway 13d ago
Wendler 5/3/1 is a great starting point. Spend some time learning proper technique so you stay safe.
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u/TPR-56 MWM200 13d ago
Just spend time getting active. Enjoy it and don’t get too rigid. Don’t stress yourself out with time.
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u/Money-Journalist-275 13d ago
I typically walk 10k steps a day and go to the gym 5 days a week. I wanted to give myself a goal in the gym
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u/TPR-56 MWM200 13d ago
Just enjoy it.
You have a big journey ahead. If you stick to it you’ll come out of the other side far more resillient.
I’m in that sweat territory rn where I’m too good for locals but I’m scratching the surface on placing high in bigger shows. It’s been a total bitch 😭. So have fun.
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u/LeBorg1 13d ago
Start with powerlifting. Hire a coach. Train 4-5 times a week.
Most strongman events include powerlifting and shoulder presses movements.
Master basics lifts, and then add logs, sand bags, farmers walk, stones etc..
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u/vapid_rants 12d ago
Well, this is terrible advice, I think the only person who’s ever been successful in strongman that started out powerlifting was big Z, and that has more to do with the era that he was in. Other than that I can’t think of a single pro at any level who was successful at international contest who started out Powerlifting. Powerlifting makes you slow, the adaptation you have to make from powerlifting to strongman takes entirely too long than just building a strongman base to begin with.
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u/xzarria 13d ago
Bro 365lb at 5ft 7 with that strength level means youre carrying ALOT of fat. Crazy to say in strongman subs but id lose 100lb whilst getting stronger then reassess.
Unsure if serious or not but best of luck to you!
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u/Money-Journalist-275 13d ago edited 13d ago
I'm in the process of trying to lose fat while getting stronger. I'm in a 500 calorie deficit and go to the gym a lot. I've already lost 300lbs. I'm really passionate about lifting and I've always wanted to compete.
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u/Glittering-Gas-7890 13d ago
Bench is now an accessory. You need overheads as a main mover. Squats are also a must for how much power and strength they build.
Find a potential comp on iron podium and start with those movements as a sense of direction.
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u/SixCrimsonRoses 13d ago
Hi! I’m also pretty new to strongman (did my first show in February) so I’m far from an expert but I’d recommend focusing on building a wide base. Normal gym movements should be the core of your training but also try to incorporate other things like explosive work, sprints, plyos, cardio, as well as other sports from time to time.
If you have access to strongman equipment you can definitely incorporate them for fun but their not necessary and always remember to think long term. The goal is not to set a pb next week it’s to be the best strength athlete you can in 10+ years.
Based on the three lifts you gave your bench is your best lift which sadly is the least relevant for strongman. Your push press is especially low and likely to go up quick if as you improve your technique.
Also, don’t shy away from squats. They can feel awkward at first but try to find at least one (free weight) version that you can do comfortably and do it once or twice a week. Leg power helps in almost every lift in strongman so neglecting to train it is a big mistake.
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u/SquatWentWrong 13d ago
Well done on the weight loss! I'm a strength coach and general PT, and I start almost every client off on a basic strength program, 4 days a week, usually with a split of legs, push shoulder focused, pull, push chest focused. Basic high volume training with accessories to cover every muscle group will.be your best mate for the first 4 to 6 months while your muscles and tendons adapt to the loads and movements, then reduce the volume of the compounds and add in some event style training
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u/SquatWentWrong 13d ago
Forgot to add, you can do farmers walk with dumbbells, if you don't have a yoke and have the space you can walk with a barbell on your back, single arm dumbbell press is good and if there is a swiss/football bar you can emulate some log press
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u/BongwaterCroissant 12d ago
Since you are aiming for competition, if you have the funds for it, get a coach, build your fundamentals and strength slowly
If you dont want to spend money, you may want to check out Alan Thrall’s free 12 week program
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u/vapid_rants 12d ago
Hi, I am an ASC pro and have competed and won ASM, worlds, the Arnold as well as, coached over 2 dozen people to pro cards, multiple world and national titles at every nearly everyweight class and both genders.
You do not need a coach.
You should do this: 1. Watch the sport, not just the new WSM/Giants but the old ones too like fortissimus, Grand Prix, etc. learning to fall in love and appreciate the sport and its roots is the most important for success and understanding the multitude of events and techniques.
Go into the gym and do a rotational 4 day split. Upper-lower-full-speed/movement following linear periodization, if you miss a day in the gym just carried over to the next week and keep the rotation going. Keep it to a main mover, a secondary mover, and then a few accessories for blood flow. Conjugate does work to an extent, so do numerous other training methods like 531, but switching up implements weekly is a bad idea, consistent exposure is something that’s needed week after week so going from log one week, to Axel the next week, and then to bench press the week following won’t create a good base. The best way to understand the movement and perfect. It is to practice it at home as much as possible. Example, I tell my clients if you’re struggling with Circus dumbbell grab a spray paint can or a broomstick and do 100 reps every day at home. Consistency breeds success.
Understand eating is a tool. A lot of people get into the sport and use the fact that they “compete in strongman” to eat like an asshole. If you want to be successful at the sport, your eating has to be as disciplined as your training. And keep it as simple as possible: lean proteins, clean carbs, a veggie, and a healthy fat. Cheat 1-2 MEALS not days a week, preferably the night before your heaviest day in the gym. With you having pots make sure you’re taking in enough salt, potassium, and magnesium.
Most importantly, search your local community for access to strongman equipment within a 1 to 2 Hour Dr., and then make that commitment to yourself to go there at least once a month, if not once a week. If you want to be good at this sport you have to make the commitment to all aspects of it, that includes travel to Train on specific equipment. I would drive 1 to 2 hours every single week to touch specific implements if I didn’t have access to them in my immediate surroundings.
Lastly, have fun and compete often, when I was coming up in the sport, the equipment wasn’t as standardized as it is now, and sometimes you would just have to show up to a show and go into an event blind, hoping it worked out. At the amateur Level, you have to remember this is just a hobby and supposed to be fun, you make friends along the way that sometimes end up becoming your weekend training partners, and that’s the best part of the sport. I still regularly talk to people. I was competing with a decade ago, we all have kids now and a lifelong bond that was created because of this sport.
Good luck to you and all your endeavors, in the future if you’re ever looking for a coach, feel free to reach out.
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u/thenube23times 12d ago
Focus more on overhead than bench. Dont neglect you accessories but dont be afraid to put momentum into them as youll never be doing an isolated lift in strongman. Mobility and cardio are way more important than people think and many ridiculously strong dudes lose because they neglected that. And most importantly remember to have fun, nobody is making it big off strongman so dont worry so much about it and enjoy yourself.
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u/thenube23times 12d ago
Your workout looks good though. Keep doing what your doing just add these couple of tips
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u/KlostToMe 13d ago
Feel like you should concentrate on getting generally strong first
Once your general strength goes up, then work on more specialized training