When you think 'Strongman', do you think of big strong individuals who spend all of their time in a gym? Strongman obviously requires great strength but to be a complete Strongman athlete you have to train much more than just strength. As two times Britain's Strongest Man, Adam Bishop explains, you not only have to be strong, but you have to be fit, fast and powerful to compete in Strongman competitions. Adam provides the following training tips for us.

Provides a good aerobic base

Surely aerobic fitness has nothing to do with Strongman. However, aerobic fitness provides the base fitness for all the other metabolic systems. It is this system that provides stamina and will help replenish the other energy systems, allowing for quicker recovery. Aerobic training can take various forms such as running and cycling but the most relevant form of aerobic training for a Strongman athlete would be walking. Adam Bishop does between 45 - 60 min of fast walking every day. This allows the system to be trained without the added strain of training such as running.

Training for Strongman events

Some of the most demanding Strongman events include the high rep deadlift, high rep log press, loading race and truck pulls. To train for these events Bish will target the same metabolic system as the Strongman events by training with a timer for similar periods and keeping the rest period short. This form of training will increase the amount of lactic acid which will help prepare for the actual events. As Adam points out, this format of training doesn’t have to be limited to specific events but can be applied to both strength training and loaded work.

Interval Training

Adam also includes interval training into his program to increase his work capacity by training at high intensity. He achieves this by using a form of interval training called EMOM’s or Every Minute On The Minute. In this format of interval training, you are required to start a new exercise at the start of every minute and complete the required number of reps. The remaining time left in the minute becomes your rest period. A sandbag is useful for this style of training as you can do multiple exercises with a single piece of equipment.

Strongman sandbag training

Sandbags are highly versatile pieces of gym equipment. You can carry and toss a sandbag, making it an ideal tool to do Strongman conditioning. With strongman sandbags you can mimic events such as the Atlas stones or get used to lifting weights to your chest and carrying them. Sandbags come in incremental weight options of up to 150kg so you can progressively increase your training load. Adam has the following guidelines for lifting a sandbag:

• Start with the sandbag on its side with your feet close to the sandbag.

• Reach down with straight arms and try get your hands underneath the sandbag.

• Keep your feet width to just outside of your hands.

• Pull the bag up with straight arms and then catch it in a position as high as possible on the chest.

• You can readjust the bag to carry it on your shoulders.

Strongman Sandbag EMOM

Perform the following circuit for 5 rounds. Start every round at the start of the minute and once you have finished the round, what is left of that minute is your rest period before you start the next round. As you get fitter you can increase the number of circuits you do as well as increase the weight used.

• 3 sandbag pickups to chest.

• 3 sandbag front squats.

• 10m sandbag carry (on the chest or shoulder).

• 10m sprint.

Even if you are not planning on competing in Strongman competitions, the training methods can still prove highly beneficial to increase your strength and stamina. You can incorporate Strongman style exercises such as performing an Atlas stone lift using a sandbag to improve full body strength. Exercises like this have real world applications, allowing you to lift and carry heavier loads and prevent injuries. Start with lighter sandbags and progress as you get stronger.

You can also apply Adam Bishop’s training methods to your own by providing a good base to work from and build on this by including Strongman specific exercises and interval training. This style of training can supplement your current training. Have fun trying different lifts and carries and see how your strength can increase.

Want to become more muscular? Check out our guide on how to train for mass.

Written by guest author Brendan McBirnie.

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Tags: Equipment > Sandbags ; Exercise Type > Conditioning ; Exercise Type > Strength