King Joes Barbell Club

 KING OF THE MOUNTAIN                                                                                       

KING OF THE MOUNTAIN 2

KING JOES GYM YOU  TUBE       

       The sport of strongman requires limit strength and lots of it. It requires explosive speed strength. There are many events that require plenty of strength endurance and there is also a huge need for tremendous and enduring grip strength. The mental aspect of strongman is extremely important as well. You have to be able to tap into a deep inner strength over and over again to overcome pain, fear and exhaustion. You have to drive through when the normal person would be left gasping on the floor. Some might call this intestinal fortitude. You’ve gotta have some of that. Being a little nuts helps too. Strongman is not about who is strongest, meaning who has the most ability to lift the heaviest weight. Limit strength is powerlifting. Speed strength is Olympic weightlifting. Strongman is a hybrid where all of the different types of strength are applied along with technical skills on a given set of events on a particular day.

Strongman is not just for the genetically gigantic. It is for anyone willing to lay it on the line and push themselves to the absolute max. As fans, one of the things we like about strongman is the historical nature of many of the events. Most people can relate to the objects being lifted.

                   Strongman training is not an exact science. You cannot have a narrow focus when training. Powerlifting movements (squat, bench, and deadlift), and Olympic lifts (clean & jerks and snatch) are great base exercises, but there is so much more that is needed.

Strongman is a test of strength, ATTITUDE, WILL, endurance and mobility with heavy objects. It's a contest about testing a lifters soul and seeing what makes them say "I QUIT"! Entering a strongman contest is grueling no matter what level of a lifter you are. The sport of strongman requires limit strength and lots of it. It requires explosive speed strength. There are many events that require plenty of strength endurance and there is also a huge need for tremendous and enduring grip strength. The mental aspect of strongman is extremely important as well. You have to be able to tap into a deep inner strength over and over again to overcome pain, fear and exhaustion. You have to drive through when the normal person would be left gasping on the floor. Some might call this intestinal fortitude. You’ve gotta have some of that. Being a little nuts helps too. Strongman is not about who is strongest, meaning who has the most ability to lift the heaviest weight. Limit strength is powerlifting. Speed strength is Olympic weightlifting. Strongman is a hybrid where all of the different types of strength are applied along with technical skills on a given set of events on a particular day.

MAX PULL FROM GROUND

Stone Lift (Max)            
Farmers Walk DL (max
Silver Dollar DL
Conans Wheel (Max)
Barrow/Car DL (Max)

HEAVY SUPPORT WALKING

Keg Loading
Conans Wheel
Super Yoke
Farmers Walk
Stone/Sandbag Carry
Wheelbarrow
Car Carry


Tire Flip
Stone Loading Series
Medley
Arm-over-Arm
Log Clean and Press (reps)
Log - 1 Clean, max reps
Farmers Walk - max distance
Harness Pull
Dragging
Viking Press
Power Stairs
Fingals Fingers
Wheelbarrow / Car DL for reps
Car Flip

OVERHEAD MAX

Log (Max)
Apollons Axle
Stone Press
Keg Press
Sandbag Press
Viking Press

GRIP/ENDURANCE

Farmers Hold
Arm-over-Arm
Hercules Hold
Car DL Hold
Crucifix Hold
Front Hold

THROWING

Keg Toss
56# weight for height
Tire Toss
Caber

ATLAS STONES

DEADLIFT
SNATCH GRIP DL
POWER CLEANS
PEC DEC
HIGH PULLS
ZERCHER SQUATS
ZERCHER DEADLIFTS
BENT ROWS
FRONT SQUAT
STIFF LEG DLs
ROMANIAN DLs
KEYSTONE DLs
GOODMORNINGS
HIGH PLATFORM DLs W/ROW HANDLE
BOX SQUATS
BOX SQUATS W/BANDS
SANDBAG/KEG LIFTING
GLUTE-HAMS RAISES
REVERSE HYPERS

LOG / VIKING

POWER CLEANS
C&J
JERK FROM RACK
PUSH JERK
PUSH PRESS
DB C&J
MILITARY PRESSES
SNATCH
POWER SNATCH
FRONT SQUATS
OVERHEAD SQUATS
OVERHEAD SUPPORTS
HAMMER CURLS
PARTIAL PUSH PRESS IN RACK\
- SEATED DB PRESS
KEG PRESS-LIQUID
BENT ROWS
HIGH PULLS
INCLINE DB PRESSES
50%-SPEED PRESSES W/BANDS
REVERSE BAND PRESSES

TIRE/CAR FLIP

DEADLIFT
POWER CLEANS
CURL GRIP POWER CURLS
CALF RAISES
ZERCHER LIFTS
RACK PULLS
BOX SQUATS
GOODMORNINGS
INCLINE DB PRESES
FRONT SQUATS
HEAVY CORE WORK
SNATCH GRIP DL
SPEED BOX SQUATS W/BANDS
GLUTE-HAM RAISES
REVERSE HYPERS

FARMERS WALK

SHRUGS
GRIP WORK
TRAP BAR DL
HAMMER STRENGTH DL
STEP-UPS
LUNGES
DB DLs
CALF RAISES
RACK PULLS
MAX FW PULLS
FW HOLD FOR TIME
1-ARM FW
1-ARM DL

GRIP

HOLD FOR TIME
GRIPPERS
PINCH GRIP
WRIST WORK
THICK BAR TRAINING
ROPE/TOWEL HOLDS

THROWING EVENTS

C&J
POWER CLEAN
SNATCH-VARIATIONS
SPEED DLs
SPEED BOX-SQUATS- W/BANDS
MEDICINE BALL
GLUTE-HAM RAISES
KETTLEBELLS
ZERCHER LIFTS
FRONT SQUATS
                                     
CONAN’S WHEEL

ZERCHER DL
ZERCHER SQUATS
THICK BAR ZERCHERS
HAMMER CURLS
HEAVY CORE WORK
FRONT SQUATS
CALF RAISES
STEP-UPS

SUPER YOKE / CAR WALK

HIGH BAR SQUATS
¼ SQUATS
POWER SQUATS
STEP-UPS
HEAVY CORE WORK
CALF RAISES
SHRUGS
ARCHED BACK GOODMORNINGS
LUNGES

WHEEL BARROW

TRAP BAR DL
HAMMER STRENGTH DLs
GRIP WORK
FRONT SQUATS
DEADLIFTS
DB DEADLIFTS
CALF RAISES
SHRUGS

ARM - OVER - ARM

1-ARM DB ROWS
HAMMER CURLS
WRIST ROLLER
VERTICAL HOLDS
SEATED ROWS
SPEED ROWING FOR ENDURANCE-(ERGOMETER)

ENDURANCE

SPRINTS
INTERVAL RUNNING
MEDLIES
CIRCUIT TRAINING-P.H.A.
DRAGGING
PULLING
PUSHING

...

 The cool thing is many of these exercises can easily be incorporated into a normal workout. Kettlebell lifting, barrel lifts and weighted drags are all doable in a home, backyard like setting. Add something to your workout. No matter how many weights you lift or how many exercises you know it will never add up to the effects that can be gained from doing Strongman Circuit Training for explosiveness and something  we like to call, Power Cardio.   An overview of the majority of the events done by strongmen show the total body being worked, especially the body's core to the EXTREME; Events such as, The Farmers Walk, Log Cleans and/or Presses, Sled Pulls, Sled Drags, Sandbag Carries, Tire Flips, Yoke Walks, Keg Tosses

Strong Man Training Tips and Advice. Part 1 & 2

EFS Strongman

Strongman as Sports Specific Conditioning

Westside and Stone Lifting

Westside and the Log Press

HAVE FUN LIFT SOMETHING HEAVY!