Workout Type: Strongman
Strongman training is a highly functional and challenging approach inspired by strength competitions that test participants’ endurance, power, and athleticism. Originally popularized in events such as the World’s Strongest Man , this type of training has evolved and become accessible to exercisers of all levels, including those who train at home or in conventional gyms.
In this article, we will explore the main features of Strongman training, its benefits and how you can integrate it into your routine.
What is Strongman training?
Strongman training consists of exercises that simulate everyday tasks, but with high loads and resistance challenges. This type of training works not only on maximum strength, but also on muscular endurance, explosiveness and physical conditioning.
Typical exercises include carrying heavy objects ( farmer's walk ), lifting stones ( atlas stones ), dragging sleds, and pushing heavy loads. Additionally, this workout incorporates weightlifting variations, such as the deadlift and overhead press , adapted for real-world scenarios.
Benefits of Strongman Training
✔️ Increased functional strength – Works muscles in an integrated way, preparing the body for daily efforts.
✔️ Improved physical fitness – Exercises such as carrying weights and pulling increase cardiovascular and muscular endurance.
✔️ Increased power and explosiveness – Movements like log presses and tire flips develop explosive strength.
✔️ Greater mental resistance – The intensity of the exercises challenges physical and psychological limits, promoting resilience.
✔️ High calorie expenditure – The combination of strength and resistance makes this workout highly effective for burning calories.
✔️ Adaptable to any level – The exercises can be adjusted to different physical abilities, making it accessible to beginners and advanced users.
Fundamental exercises in Strongman training
🔹 Farmer's Walk
- How to do it: Hold a heavy weight in each hand and walk keeping your posture straight and your core tight.
- Benefits: Improved grip strength, endurance and body stability.
🔹 Log Press (Log Press or Thick Bar)
- How to do it: Lift a log or barbell from the ground to above your head in a controlled movement.
- Benefits: Development of shoulder, triceps and core strength.
🔹 Atlas Stones (Stone Lifting)
- How to do it: Lift a heavy spherical stone from the ground to a platform or chest.
- Benefits: Works the entire posterior chain, including back, glutes and legs.
🔹 Tire Flips
- How to do it: Squat down, grab the bottom of a large tire and use the strength of your legs and back to flip it.
- Benefits: Development of total body strength and cardiovascular endurance.
🔹 Sled Push/Pull
- How to do it: Push or pull a sled loaded with weights across a stable surface.
- Benefits: Increased explosive strength and muscular endurance.
How to train Strongman at home or in the gym
Although Strongman training is often associated with specific equipment, you can adapt some exercises to train at home or in the gym:
✅ Use dumbbells or kettlebells to simulate the Farmer's Walk
✅ Perform heavy deadlifts to build posterior chain strength
✅ Replace Atlas stones with sandbags or medicine balls
✅ Use a mid-size tire for Tire Flip variations
✅ Adapt the Sled Push using a makeshift sled or pushing a gym sled
Conclusion
Strongman training is a comprehensive approach to developing strength, endurance, and explosiveness, providing benefits for both athletes and recreational fitness enthusiasts. With the right exercises and adaptations, anyone can incorporate elements of Strongman into their routine, whether in the gym or at home.
If you're looking for a challenging workout that goes beyond conventional methods, try Strongman and discover how far your strength can go! 💪🔥
👉 Have you tried any of these exercises? Share your experience in the comments!
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Training Type
Strength Training
- Free weight training (dumbbells, barbells, kettlebells)
- Weight training machines
- Functional training
- Progressive resistance training
- Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
- Isometric strength training
- Strongman (training with equipment such as tires and logs)
Cardiovascular Training
- Running or jogging
- Cycling (indoor and outdoor)
- Cardio machine training (treadmill, elliptical, rowing, exercise bike)
- Swimming
- High Intensity Training (HIIT)
- LISS Training (Low-Intensity Steady State)
- Rope jumping
Flexibility and Mobility Training
- Dynamic and static stretching
- Yoga
- Pilates
- Joint mobility training
- Myofascial release training (foam roller)
Functional and Free Body Training
- Calisthenics (body weight exercises such as push-ups and pull-ups)
- TRX (suspension) training
- Animal flow
- Parkour
- Artistic gymnastics
Specific Sports Training
- Football, basketball, volleyball training, etc.
- Athletics training (running, jumping, throwing)
- Water sports training (surfing, rowing, water polo)
- Combat training (boxing, kickboxing, MMA, jiu-jitsu)
- Winter sports training (skiing, snowboarding)
Resistance Training
- Endurance training (long distance)
- CrossFit (mix of strength, endurance and cardio)
- Circuit training
- Metabolic training
- Plyometric training (explosiveness, such as jumping and throwing)
Mental and Recovery Training
- Active meditation
- Tai Chi
- Sports massage and active recovery
- Breathing training
Outdoor Training
- Hiking and trekking
- Trail running
- Climbing
- Outdoor Bootcamp
- Sprint training on hills or stairs
Goal-Specific Workouts
- Weight loss training (focus on HIIT and LISS)
- Hypertrophy training (muscle growth)
- Rehabilitation training (post-injury, physiotherapy)
- Pre/postpartum training
- Anti-aging training
Technological Training
- Virtual Reality (VR) Training
- Vibrating platforms
- Wearable-assisted training (smart watches, heart rate bands)
- Training on apps or online platforms
