Workout of The Week #86
Strongman Medleys
Both powerlifters and strongmen are strong, but the advantage strongmen hold is in their dyanmic strength. Powerlifters have great static strength, they can perform on linear movements like the squat, bench, and deadlift really well and that’s their sport so there’s nothing wrong with it. However, if you want to build strength that transfer to life and sport it’s important to integrate it into more dynamic movements.
You probably arent 6’9 and 400 lbs from an unpronouncable city in Iceland, and you probably don’t want to be, but you could still benefit from strongman training methods. One of these methods is the medley. A strongman medley will typically involve moving between multiple implements or loads. A medley is essentually 2 or more movements performed back to back. A good medley will usually use 2 or more implements. An example would be a sandbag and a log.
There is also an aspect of conditioning associated with medleys that makes them a great option to build some conditioning under load while also improving strength in some of the”in between” muscles that don’t often get much attention in static movements.
Medley Movements
Farmers Carries (farmers handles, dumbbells, trap bar, thick grip handles etc.,)
Deadlifts
Barbell Zercher Carry
Overhead Carries
Sled Push / Drag (lateral, forward, backward)
Sandbag Carries
People Carries
Sandbag Cleans
Sandbag Squats
Kettlebell Throws (overhead or forward)
Tire Carry
Tire Throws (Just chuck that thing)
Yoke Walks
Partner Carries
Tire Flips
Parameters
“How many sets and reps?”
It depends. I’d stick to 3-6 sets. If you want more endurance them do lighter weights (not LIGHT, but Lighter) for longer distances/reps and if you want to build more maximal strength then use heavier weights for shorter distances/reps. You could also do both. I lik 40-60 yards for sled work or carries as a baseline. Start with 4 sets of 2-3 movements in your medley, rest between sets, and make modifcations from there.
Movement Selection
Choose movements you know you’re weak in. If your grips sucks then choose a carry. If your core folds over like a grilled cheese sandwich when you squat, do a front loaded carry with a sandbag or barbell in a zercher position, if your leg endurance is trash then drag the sled. Find something that’s weak and attack it.
Weaponize The Terrain
You can also use the terrain to your advantage. Here’s a video of me carrying a 152 lb sandbag (at a bodyweight of 158) uphill and back. You can carry up hills forwards, backwards, laterally, and even do carries with a sled tied to the waist to change the stimulus and build strength in new ways.
Here’s our fighters doing a medley a couple months ago. If you don’t have sandbags, sleds, or strongman equipment you can get by just using things like the trap bar, heavy dumbbells, find a tire, fire hydrant, a wheel barrow to carry, or even just carry a partner. Strongman medleys are awesome as GPP (general physical rpeparation) for sport and for general populations to develop a base of strength and conditioning. Plus, it’s pretty damn fun.
Let’s have a kickass weekend. Eat plenty of protein, rip some heavy weights, stay supple with some bodyweight and bells.
Stay STRONG.