Workout of The Week (#49)

Modified Strongman

Steady state cardio is undeniably boring for most people. There are benefits to aerobic training like running or biking like increasing mitochondrial and capillary density but doing 2-3 sessions of aerobic work for 30-60 minutes isn’t a great option for many people just looking to get in better shape and tone up their physique.

In comes Modified Strongman. Strongman style conditioning was first introduced to me through the Poliquin Group with the modified strongman template. I later got a more thorough run through of the program from Kilo in Miami. I highly recommend modified strongman 1x a week in addition to a steady state session 1x per week.

Modified Strongman Training

All exercises should be performed at the highest intensity possible. Feel free to get creative on the carry variations. If you don’t have access to a sled you’ll miss out on some big benefits. Although mountain climbers aren’t a perfect substitute, it allows some of my home training clients to still get in a good session. You could try another animal walk/crawl variation in place of the sled or push sliders on the floor instead. Ideally, just stop being a cheapskate and buy a damn sled.

Benefits of Strongman Conditioning

1.) Strongman style conditioning that uses carries, odd objects, pushing, and pulling has a greater carryover to activities of daily lifting and to sport compared to something like traditional aerobic training on a treadmill. Strongman movements like carries for example are especially useful for contact sports like grappling, football, and rugby.

2.) Unlike a treadmill workout, strongman conditioning can also act to improve your core strength. Most people use exercises like crunches and planks for their core and while they have a place, they really don’t target the transverse abdominals and muscles deep within the core or lower back as heavily as a weighted carry.

3.) Cardio won’t kill your gains bro but it definitely won’t make you jacked. Strongman training produces increases in testosterone post workout that can help to enhance your body composition by promoting muscle growth. Movements like sled pushes also produce a lot of lactate which in turn leads to increases in growth hormone and promotes fat loss. Lactate isn’t your enemy. It isn’t a waste product like you’ve been lead to believe either. It’s an energy source for type 1 muscle fibers and also causes many positive physiological changes (i.e., increased growth hormone, regulating brain function, neuroprotection, improved glucose metabolism).

4.) Don’t just get conditioned, get strong and conditioned. Strongman circuits allow you to gain strength, conditioning, and improve your physique all from the same session. Not many other methods can say the same.

Get strong, lean, and fulfill your wildest dreams my friends. I’m rooting for you.