Maximum Effort: Break On Through To The Other Side With This Strength Training Workout.

The Max Effort workout. This workout focuses on gaining strength and preparing for strongman competitions. Check out my workout and see my variations to a great strength training regimen.

Since I have some momentum on this article thing I am going to keep it rolling! The DE session was dedicated to speed. MAX EFFORT (ME) is dedicated to huge weights and re-writing the record books every session you train. My approach is a bit different from the traditional Westside approach.

Power lifters must train for a 1-rep max, but strongman requires that you might need a 1-rep max, a super heavy weights done for numerous reps, or a relatively lighter weight done for time.

1 RM CALCULATOR

Enter the amount of weight you can lift (in pounds) and the number of reps you can lift it for.

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Warming Up
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Before every session make sure, you do plenty of warming up! I assumed that most would know how to do a warm-up, but a few of the people I had read from the last article asked about the warm-up. My warm-up starts on the way to the hall. I crank the heat up, put on the butt, and back warmer in my car.

By the time I get out of my car, I am already hot. I then stow my stuff and start walking for about 5 minutes. I then do a series of dynamic stretches (moving while stretching) for both the lower and upper body. We will then do some type of core work along with balance and reactive warm-ups (I could do a whole article on this - maybe I will in the future).

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Template
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My basic Max Effort workout will generally have a squat, dead (deadlift), and an OHP (over head press). The order depends on what needs the most work and whether I have a show coming up. On ME day for about the last year I have started with my Press then hit the deadlift and finished with the squat.

We modified the original ME to one that works for strongman. Keeping this in mind we may do a max single, max 5-rep set, a time-limit set (60-90 seconds of work); the key for us is always a new PR! Sometimes we may drop a lift (never longer than 1 session) depending on recovery. Since strongman requires more pulling prowess, if anything is dropped it is the squat.

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Pressing
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Variation and rotation is what we stick with. I might not do the same press but every 5 weeks and then it could be for a max, reps or some crazy combination. Here is the 5-week rotation I am using now:


arrow Week 1:

    Log press with 13-inch log - work up to new PR for a triple. It would look something like this; 210x6, 260x3, 310x3, 340x3. I will wait 3-5 minutes between the heavier sets ... the warm-ups are done so let's go. The log must be cleaned to the chest only on the first rep.

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Log Press.
Video: Windows Media - MPEG


arrow Week 2:

    Viking press - pick a contest weight and go balls out for a set period of time (60-90 seconds)-only 1 set after you are warmed up.


    Viking Press.


arrow Week 3:

    Axle (23/8inch) clean one time then press 3 sets of 6-10 reps, 2-3 minutes between sets.

Carrying and Throwing Carrying and Throwing Carrying and Throwing
Carrying and Throwing Carrying and Throwing
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Axle Clean.
Video: Windows Media - MPEG


arrow Week 4:

    Band suspended 8-inch log ... we will take a medium or a light band and put it looped at the top of the power rack and then attach it to a log. The log weighs 180 and the medium tension bands are about 150 so the net weight of the log is now only 30 pounds.

    When you press the bands de-load and the lifter must take the full weight at the top end. This allows us to use huge weights and get used to locking them out. I will work up to max-singles and then go back down for back-off sets of 6-10 reps.


arrow Week 5:

    Seated machine press - 4 sets of 6-10 reps followed by one all-out set of a log clean; press every rep with a lighter weight like 240-270. I do this so my delts are smoking and I must concentrate on my technique more.


Click Image To Enlarge.
Seated Machine Press.
Video Guide: Windows Media - MPEG - Video iPod

    There are no rules here except you must set a new PR every session. If you are feeling great and you are down for a rep set you can change it to a max. If you are down and a new max PR sounds not so good ... do reps! The combinations here are endless. Since I have become totally committed to this type of training I have seen PR's fall every week for the last 18 months.

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Deadlift
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For decades, I was a squat man, but I have come to love the pull from the floor or anywhere else for that matter. In strongman, you must be able to pick up very heavy things (cars, big stones and the like) and the key to success is a strong back and a huge deadlift.

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Deadlift.
Video: Windows Media - MPEG

In strongman, if a strait bar is used you must go conventional (feet inside hands) and you may or may not be able to use straps.

Deadlift variations are as endless as the press. The deadlift rotation is set around 8 weeks with one week being off from the deadlift every 4th week. My current rotation looks like this:


arrow Week 1:

    11-inch rack pulls with added band tension. I will do warm-up sets and then progress to a new PR.


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Rack Deadlifts.
Video: Windows Media (214 KB) - MPEG (499 KB)


arrow Week 2:

    Trap bar deadlift standing on 3-inch box (this gives a much longer pull); work up to a new three rep PR.


    Trap Bar.


arrow Week 3:

    Car Dead for reps for set time (60-90seconds) after an adequate warm-up bust out 1 all-out set and then if you are in good shape you won't PUKE IN A BUCKET! Time limit (heavy car-short time) and reps(light car-lots of reps) are dependent on the car weight and time limit.


arrow Week 4:

    No deadlift.


arrow Week 5:

    Conventional dead - work up to new 1 rep max and then drop weight 20% and hit 1 all out set.


arrow Week 6:

    18 inch dead work up to new three reps PR.


arrow Week 7:

    Bavarian style dead (from shoestrings) here we could use our apparatus or a strait bar. If we use a strait bar we will use a lot of band tension. I try to use higher reps here like 10-15.


arrow Week 8:

    No dead.

    As you can see, you have total control over the variation. My next 8 weeks will look nothing like the above 8 weeks except for the fact that I will pull from the floor at least one time. If you do have a show coming up you can keep the session the same for no more than 3 weeks strait, but make your last session is 2 weeks before the contest!

    I take time off every 4 weeks to allow my back to recover. If you recover quickly or are using some type of Performance enhancing aid, you may be able to get away with foregoing the day off.

    Good Mornings are one of the best ways to bring up your deadlift. The Westside guys use them to bring up both the deadlift and the squat. Unfortunately, for me I have an injury that is aggravated by any type of good mornings so I do not use them in my training (with the exception of bands in my auxiliary sessions).

Good Mornings Video.

    Any type of good morning can be substituted for the deadlift. Generally speaking, when our guys use the good morning it will be after they squat and will be rotated every 2 weeks with the deadlift.

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Squat
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I was a squat man for 20 years. I loved to squat and it was the mainstay of my lower body training. Now it has become the movement that is put aside (unless there is a squat coming up). Our squats on ME day are split between the rack bottom pause squat, regular squat, and the Viking squat.

The Viking is an apparatus, but the other two require a bar and we use the Buffalo Bar from www.ironmind.com, or the Safety Squat bar from www.power-lift.com.

These two types of bars go a long way to saving your shoulders and help with maintaining proper posture during the squat. For you bodybuilder types you will love the safety bar for its ability to thrash your quads, but be prepared, it will drastically reduce the weight you will be using.

Since we squat after we pull, we tend to do rep training and not as much ultra heavy weight low rep work. We generally keep the reps between 5-12 with the big weights coming on the weeks where we drop the deadlifts. On the weeks we squat first, it will always be to a max triple or maybe even a single. My current rotation looks like this:


arrow Week 1:

    Rack bottom squat (1 second pause at bottom of the rack); these will be done for 3 sets of 6-10 reps. This will give me a bit of volume and the pause not only is assistance work for the dead, but has a great crossover for helping events such as the tire flip and stones. We use the buffalo bar for these.

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Tire Flips.
Video: Windows Media - MPEG

Carrying and Throwing Carrying and Throwing Carrying and Throwing
Carrying and Throwing Carrying and Throwing
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Stones.
Video: Windows Media - MPEG


arrow Week 2:

    Viking squat (same type motion as smith machine); 3 sets of 8-12. We may pause between reps or just pump the reps out.


arrow Week 3:

    Saftey squats are done in this rotation and the reps here are kept at 5-8. These keep you upright and tight.

    safety bar
    Safety Squat Bar.


arrow Week 4:

    Max squat - we work up to a max triple or single. Here we will wear all our gear-squat suit/wraps/belt. By using the equipment every 4 weeks I feel like you are able to keep the equipment groove.

    The next week we would just do a different variation and keep moving forward.


Conclusion

In general, we do not use any equipment like squat suits or wraps when we train. Max squats and when getting ready for a show are the exceptions to the rule. Too many people use their gear too much and do not build enough strength in the stabilizer muscle groups.

We do our weight training so that it enhances our strongman. Strongman requires movement and equipment, for the most part, is only good for static events.

Until next time.
Train Hard and God Bless!

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