How to Train for a Strong Man Contest Part 1

You may have seen a World's Strongest Man competition on TV and thought it may be for you. If you are serious about training and competing at a high level, check out these exercises to see if you can hang with the best.

Instructions

Difficulty: Challenging

1. Duck Walk
   
   Put a chain through five 45 pound plates and carry the plates between your legs for 10 meters.
   
   Barrel Carry
   
   Fill a barrel with 240 pounds of water and carry it 20 meters.
   
   Keg Toss
   
   Get a keg and fill it with 50 pounds of sand. Then set up a wire or bar at 13 feet high and toss the keg over the bar.
2. Overhead Press
   
   Using a barbell, press 275 pounds for reps in 90 seconds. For more challenge and a different grip press 120 pound dumbbells for reps in 90 seconds. Shoot for 20 reps. Once you can get 20, cut the time to 75 seconds and shoot for 20 reps.
   
   Hercules Hold
   
   It's hard to replicate a Hercules Hold exactly. You can use a cable crossover machine if you can put enough weight on it. Other wise practice grip strength holds by holding a loaded barbell for time. Hercules Hold is 353 pounds per hand so use an 800 pound barbell.
3. Pull
   
   There is always something to pull, be it a train, fire truck or tour bus. The best way to practice for this is to harness yourself to the front of the biggest truck or bus you can find and pull it. Practice with a rope to pull to work your arms into it.
   
   Yolk Carry
   
   Load up a barbell with 900 pounds and proceed to carry it 25 meters. Use quick steps and be sure never to lock out your knees.
   
   Farmer's Carry
   
   Get two 200 pound dumbbells or heavier anvils if you can find them and carry them 25 yards and back.
   
   Dead lift
   
   Rep 750 pounds as many times as possible in 90 seconds. Shoot for at least 4.
4. Squat lift
   
   Rep 750 pounds as many times as possible in 90 seconds. Shoot for at least 4.
   
   Fengal Fingers
   
   Strong leg drive, shoulders, triceps and chest will help you do this event. Practice by bench pressing 495 for reps and pushing that truck or bus you were pulling earlier.
   
   Atlas Stones
   
   To get good at this event you will have to practice it. If you can't find someone who has the set up make your own. People do sell atlas stones.