Should you’re seeking to push your limits and remodel your physique, strongman medley model coaching is your reply. This distinctive coaching method isn’t just about constructing uncooked power—it’s about turning into a well-rounded, resilient athlete. By incorporating quite a lot of practical actions with minimal relaxation between workout routines, strongman medleys problem your physique in ways in which conventional exercises can’t.
The Energy of Strongman Medley Coaching
Strongman combined medley exercises usually contain stringing collectively a number of completely different workout routines into one steady, grueling circuit. Every motion within the medley targets completely different muscle teams, requiring your physique to adapt rapidly as you transition from one train to the following.
Professional Strongwoman Erin “The Monster” Murray, the reigning u82 World’s Strongest Girl, is a agency believer within the transformative energy of medley coaching. She emphasizes that “medleys spotlight completely different facets of power and athleticism,” showcasing the flexibility required in strongman competitions. Murray, a multi-title holder throughout numerous weight courses, explains, “It’s not nearly being sturdy. Medleys demand that you simply be well-conditioned, technically proficient, agile, and athletically clever. They require you to assume in your ft and adapt swiftly.” Her insights underscore the excellent nature of medley coaching, the place uncooked energy meets technique and flexibility.
Minimal Relaxation, Most Positive factors
With strongman mixed-medley model coaching, relaxation durations are brief—generally non-existent. This high-intensity method pushes your cardiovascular system to its limits, bettering conditioning whereas torching energy. The mix of power and endurance work ensures that you simply’re not simply lifting heavy however doing so in a method that interprets to practical health and fats loss.
Advantages of Strongman Medley Coaching
The fantastic thing about strongman medley coaching lies in its variety. In response to Murray “Not solely does this require proficiency in a number of disciplines, it requires a capability to transition rapidly between strategies and tempo the ‘occasion’ appropriately.”
Useful Energy: The number of actions ensures that you simply’re constructing power that’s relevant in on a regular basis life, not simply within the gymnasium.
Enhanced Conditioning: The fixed motion and minimal relaxation enhance cardiovascular health, permitting you to work tougher for longer durations.
Fats Loss: The depth of the medley, coupled with the usage of compound actions, accelerates fats loss by holding your coronary heart fee elevated and burning extra energy.
Psychological Toughness: Strongman coaching is as a lot a psychological problem as it’s a bodily one. Pushing via the discomfort of a grueling medley develops grit and willpower.
Learn how to Combine Strongman Medleys into Your Conditioning Routine
Begin by choosing two to 4 workout routines that concentrate on completely different muscle teams. For instance, a easy medley would possibly embrace:
Pullups: Engages your again, shoulders, and arms whereas additionally bettering grip power—an integral part in any strongman occasion.
Squat Variation: Whether or not it’s a entrance squat or a again squat, this motion targets the decrease physique, constructing foundational power within the quads, glutes, and hamstrings.
Overhead Press Variation: Involving the shoulders, triceps, and higher chest, this motion is essential for growing higher physique power and stability.
Farmer’s Carry: This easy but brutally efficient train improves grip power, core stability, and total endurance as you carry heavy weights over a distance.
The objective is to finish every train back-to-back with minimal relaxation, then relaxation for 2-3 minutes or as wanted earlier than repeating the circuit 3-5 occasions or for a selected length of time. Regulate the load and depth in line with your health degree, and progressively improve the problem as you grow to be extra conditioned.
Strongman Medleys Coaching Tips
Full Physique Warmup
Earlier than leaping into the medley, it’s important to prime your physique with a complete warm-up. This could embrace:
Foam Rolling: Loosen up tight areas and enhance tissue pliability by rolling out main muscle teams.
Dynamic Stretching: Incorporate stretches that actively transfer joints via their vary of movement, enhancing mobility and adaptability.
Corrective Actions: Give attention to workout routines that deal with any muscular imbalances, guaranteeing your physique is balanced and able to carry out.
Core and Stability Activation: Have interaction your core and stabilize your joints with drills like planks, resistance band work, or stability ball workout routines.
CNS Activation: Put together your nervous system for the extreme exercise forward by including in explosive actions like jumps, skips, or gentle plyometrics.
Medley Setup and Warmup
Station Group: Prepare your exercise space so all gear is in place and simply accessible, minimizing relaxation time between workout routines.
Gradual Warmup: Carry out 2-4 progressive warm-up units per train, growing weight or depth progressively. This enables your physique to regulate to the load, decreasing damage danger. Goal for a Price of Perceived Exertion (RPE) that aligns together with your exercise targets.
Executing the Strongman Medley
Timer and Rounds: Set a timer for the complete session. Your objective is to finish as many rounds as potential, sustaining a brisk tempo. Stick with the prescribed units, reps, and relaxation durations for every motion, however hearken to your physique—take breaks as wanted to take care of kind and forestall overexertion.
Learn how to Progress With Strongman Medley Coaching
Preliminary Setup and RPE Guideline
Beginning Level: Start your first session by focusing on a Ranking of Perceived Exertion (RPE) of 6 out of 10. This reasonable depth ensures you’ve got ample room to progress as your health improves.
Newbie Length: In case you are new to Strongman Medley Coaching or simply beginning out, start with a straightforward to reasonable 10-minute medley. Progressively improve the length every week to construct endurance and power:
Week 1: 10 minutes
Week 2: quarter-hour
Week 3: 20 minutes
Length-Based mostly Development
One technique to progress is by extending the length of your medley over time. This gradual improve permits your physique to adapt and grow to be extra resilient, enhancing your total cardiovascular and muscular endurance.
Load-Based mostly Development
Alternatively, you may preserve the identical length for a set interval (usually 3-4 weeks) and progressively improve the load on every elevate. This methodology focuses on power positive aspects and muscle hypertrophy. Right here’s a pattern development plan:
Suggestions and Variations
- Relaxation as wanted between actions however goal to maintain your coronary heart fee up.
- Change the workout routines each 3-6 weeks to keep away from plateaus and forestall overuse accidents.
- Scale the weights and reps in line with your health degree.
- Incorporate completely different grip positions, stances, and motion variations to maintain issues attention-grabbing.
Strongman Medley Coaching Development Plan 1: (4 Implements)
Week 1:
Pull-ups x 5 reps: Band assisted
Hatfield Squat x 3 reps: 225 lbs
Log Overhead Press x 1: 135 lbs
Farmer’s Carry x 25 ft every course: 135 lbs per hand
Week 2:
Pull-ups x 5 reps: Body weight
Hatfield Squat x 3 reps: 275 lbs
Log Overhead Press x 1: 155 lbs
Farmer’s Carry x 25-40 ft every course: 155 lbs per hand
Week 3:
Pull-ups x 3-5 reps: +10 lbs added
Hatfield Squat x 3 reps: 300 lbs
Log Overhead Press x 1 rep: 175 lbs
Farmer’s Carry x 30-50 ft every course: 175 lbs per hand
Strongman Medley Coaching Development Development Plan 2: (4 Implements)
Week 1:
Barbell Deadlift x 1-3 reps: 315 lbs
Sand Bag to Shoulder x 2 reps: 135 lbs
Circus Dumbbell Overhead Press x 1 rep: 75 lbs
Zercher Yoke Carry x 50 ft: 325 lbs
Week 2:
Barbell Deadlift x 1-3 reps: 335 lbs
Sand Bag to Shoulder x 2 reps: 155 lbs
Circus Dumbbell Overhead Press x 1 rep: 85 lbs
Zercher Yoke Carry x 50 ft: 365 lbs
Week 3:
Barbell Deadlift x 1-3 reps: 355 lbs
Sand Bag to Shoulder x 2 reps: 175 lbs
Circus Dumbbell Overhead Press x 1 rep: 95 lbs
Zercher Yoke Carry x 50 ft: 405 lbs
Professional Strongwoman Erin Murray’s Favourite Medley’s (3 Implements)
Week 1:
Yoke Run x 50 ft: 405 lbs
Sandbag Run x 50 ft: 200 lbs
Log Press x 1 rep: 185 lbs
Week 2:
Yoke Run x 50 ft: 455 lbs
Sandbag Run x 50 ft: 252 lbs
Log Press x 1 rep: 205 lbs
Week 3:
Yoke Run x 50 ft: 505 lbs
Sandbag Run x 50 ft: 250 lbs
Log Press x 1 rep: 225 lbs
Erin Murray Medley Plan (2 Implements)
Week 1:
Farmers Carry x 30 ft: 200 lbs/hand
Truck/ Sled Pull x 30 ft: Heavy
Week 2:
Farmers Carry x 40 ft: 200 lbs/hand
Truck/ Sled Pull x 40 ft: Heavy
Week 3:
Farmers Carry x 50 ft: 200 lbs/hand
Truck/ Sled Pull x 50 ft: Heavy
