In this the next few posts I will be going through my week to week training each cycle in preparation for an unsanctioned strongman event in October (Phoenix, AZ) and a US Strongman event in January (Fargo, ND). I will break down the training structure for both the cycle and week, I will also try my best to supply some of the resources I used in the creation of my training each cycle.
It has been over a year since I have been in any competition and I have decided to take it head on. Below is the basic outline for Cycle 0, as this is just a quick prep for Fright Night hosted by Liberty Performance Training in central Phoenix.
Exercise Selection
Deadlifts/Goodmornings - this is set up to be in cluster set format as both competitions involve some form of a deadlift ladder event. Cluster set singles in the deadlift mimics, at a lower intensity, what would generally be seen in an event. Goodmornings are meant to supplement the deadlift without placing a deadlift demand on the body.
Axle C/P, PP, Strict - this follows a basic Olympic weightlifting protocol for the (continental) clean and press and is supported by a push press from the rack to round out the power development, with strict presses assisting with the strength aspect.
Squat and SSB Box Squat - There is no squat event, this is just meant to support the other lifts without taking away all the work being done for deadlift and yoke walk training.
Yoke/Frame/Husafell Stone - rather than split these up and train separate, I opted to keep them together in a medley to be completed on Day 3 since this competition is soon. None of these implements tend to be an issue with my training so the focus for them is not nearly as intense as other are or should be.
Atlas Stone - Practice, practice, practice.
Set/Rep/Intensity Selection
Deadlifts/Goodmornings - only one set is completed for the working sets as the cluster set format forces every single lift to be a true deadlift, the demand on the body for this can be huge. As this is a quick prep for an unsanctioned meet I do not see the point in pushing to high intensities for this lift, the focus should be on other events. The basic outline for the intensity range was originally written by Ed Coan and subsequently published in Metroflex Gym Powerbuilding Basics by Josh Bryant and Bryan Dobson. Goodmornings stay consistent throughout the entire first cycle, this will help build a foundation for the subsequent cycles leading up to the next few cycles (stay tuned for that info!).
Axle C/P, PP, Strict - given the small amount of time to develop both power and strength this cycle moves quickly without a major emphasis on the brute strength area, practice fast and compete fast. The rep and set scheme allows for proper volume without adding in unnecessary stress.
Squat and SSB Box Squat - Squats stay low in intensity with higher volume, it follows a standard linear hypertrophy trajectory, albeit at lower intensities. The SSB Box Squat is where there is higher intensity (average of 5-10%) and decreased reps per set, this idea came from a few different EliteFTS articles I have come across the past few months.
Yoke/Frame/Husafell Stone - 50ft is the general distance for these events, rather than doing them at increased distances/multiple rounds (added volume) I kept this to a single run at the prescribed intensity range. Short, sweet, to the point.
Atlas Stones - This follows a basic linear model just to reacquaint myself with my least favorite event. Given that my stones are lower in weight due to my ability I opted to keep the volume a little higher for the practice. This is the one event that can be placed on any day (except Day 4).
Conclusion
The purpose of this cycle and the meet in October is not so much to develop crazy strength or hit new PRs as much as it is to just get me back into the swing of purpose-driven training and finding my love for the sport again outside of coaching.
Next post will be towards at the conclusion of Cycle 0 and the meet. I will go more in depth in subsequent posts about what is going right in training and what is not. I hope this synopsis of the cycle has given my readers ideas for their own training.
