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Strongman, Speed & Strength Answers

By Elliott | June 30, 2008

Here is a great question that I received from Sgt. Bryan Hughes. By the way, Bryan is a Marine stationed in Iraq.

I would like to extend my gratitude to him and all of the troops risking their lives overseas. Whether or not you believe in the validity of the war is irrelevant in my eyes. The crucial point that many seem to overlook, is that American soldiers VOLUNTEER to put their lives on the line. They are not forced into the military like so many in other nations, or even in the US at a different time. For this point alone I am always impressed by these modern day gladiators. So to you Bryan and the other Marines in Iraq - “HOOOORAH!!!!”

Okay, here is his question:

Basically I want to figure out exactly how you work your workout schedule. Like what days you do what and what days you speed train and how exactly you do those strongman lifts on what days and incorporated with what lifts on the same day. For example do you do Bench and other things with a strongman lifts or do you take a day by itself and do the strongman lifts? Your the man and thanx for the help again. Hopefully I can finally get this straight and finally get to work.

Bryan

First, I just want to make you all aware that my training journal is updated weekly at http://hulsestrength.com/forum , so if you ever want to know exactly what my training looks like check it out. Also, to the right of this post are links to my “exercise index” - most of the exercises I do are found in there.

There are many different ways that you can design a concurrent training program depending on what your goals are. Currently I am aiming to improve my performance on the Strongman implements that I will be competing with at the National Championships in September.

So, in the order of priority my goals are:

1. Strongman Performance
2. Speed / Athleticism
3. Flexibility
4. Maximal Strength

With these goals in mind I am currently designing my training programs with the following template. Note, that if you goals are different you will need to re-prioritize to reflect your aim. For example if you need to get bigger, add more bodybuilding type work to the program. Fat loss would require more conditioning on Tues & Thurs.

Monday:

Dynamic Flexibility & “Ballistic Kicking” (my uncle taught me some Kung Fu kicks this week to help me keep my hips flexible and “fast like a whip”.)

1. Farmers Carries 60 feet 6-8 sets
2. Keg Clean & Press 3-5 x 5 sets
3. Barbell Roll Outs

Tuesday:

Static & Dynamic Flexibility
Light Conditioning (ie Prowler Push)

Wednesday:

Dynamic Flexibility & “Ballistic Kicking”

1. Stone Loading 1-3 x 5-7 sets
2. Push Jerk 3 x 3-5 sets
3. Light Biceps & Triceps Superset

Thursday:

Static & Dynamic Flexibility
Light Conditioning (ie Prowler Push)

Friday:

Dynamic Flexibility & “Ballistic Kicking”

1. Bottom Position Squats 3-5 x 5 sets
2. Thick Bar Bench Press 3-5 x 5 sets
3. Lay Back Chin Ups 8 x 3
4. Front Plate Raise 12 x 3

Saturday: