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Training Camp Goals for Week DISCLAIMER The information herein is not meant to replace the advice, diagnosis or treatment of a medical professional. Always consult a medical professional before beginning any exercise or nutrition plan. Any information within the Strongman Training Camp is for informational and educational purposes only and any use thereof is at your own risk. About The Authors Josh Thigpen is a 4 time World's Strongest Man competitor and has been one of the top pro strongmen in the world for 15 years, competing in over 60 contests. In addition to competing at the very highest level in his sport, he is also the creator and author of the revolutionary, Cube Method for Strongman programs. These programs have been used by thousands of people across the world with great success, including World's Strongest Man competitors. Josh also coaches strongmen online and in person through his strongman classes in Webster and Galveston Texas. You can reach Josh for online coaching or his strongman classes through email - [email protected] Instagram @Josh_Thigpen Facebook Athlete Page Facebook Personal Page Kalle Beck has been competing in strongman competitions since 2007. He founded Starting Strongman in 2014 and is available for Online Coaching Competitive Highlights include 2012 California’s Strongest Man, 2012 Washington’s Strongest Apple, Multiple top 10 finishes at Nationals and 6th place at the 2013 Arnold World Championships. Best lifts include a 600lb deadlift, 505 lb back squat and a 290 lb log press while competing in the 175lb weight class. Instagram @ Letkallelift Facebook Twitter @ Letkallelift Youtube.com/strongtalk1 PREFACE: READ THIS FIRST! The strategies employed in this book are one way to do it, but by no means the only way. We will never fall into the trap of saying that one way is the best or only way to do something. There are successful strongmen that have done things differently. However, what we have put together is a very successful and common approach to preparing for strongman. The methods included herein are not just based off of our own experience but that of many other strongmen that we have trained, competed, and spoken with over a combined 32 years in the sport. If utilized they will serve you well in your competition preparation. But always be leery of anyone who pits one way of doing things against another or who tells you their way is the best way or the only way. There should be no competition amongst training plans or preparation methods. The sport of strongman has evolved tremendously over the years. The training and access to equipment has equally advanced. Nevertheless, there are some things that remain lacking in overall preparation for the sport. Although there are some people who already take training camps seriously, many still take a casual approach in their contest prep. But when we take a look at other sports we see full on serious training camps. Sprinters, MMA fighters, NFL players all take full on training camps to prepare for their upcoming sport of choice. We might argue that they are paid much more and thus have reason to take it more seriously, but if we as the athletes of our sport don’t take our own sport more seriously, then who will? So what do we mean by training camp? This is more than just following a set training program, which is only a part of the puzzle. We are talking about a full on comprehensive approach to getting contest ready. That means planning out recovery work, physio, conditioning, flexibility work, nutrition, training partners, traveling to train on specific equipment, etc. The key is to not just do these things on the fly as you go, but to intentionally plan them out and follow that plan precisely. The days of just showing up without being prepared should be a thing of the past. We believe the preparation leading up to competitions should truly be seen as a training camp. If you really give it your all leading up to a competition, imagine how far you can go. Some say, "I just like lifting heavy stuff." That mindset is valid for the casual strongman, but for those of us who take this more seriously and want to go as far as we can in the sport that isn’t enough. It's time to give our sport the respect it deserves. After all, the men and women in strongman truly are the strongest men and women on earth. We are true athletes of the highest caliber. The number one thing we want you to get out of this book is the ability to go into any competition knowing you did everything you possibly could to succeed. To be able to look back over your check list and ask yourself, "Did I do every single one of the things I needed to do?" and say “Yes!” That is what builds confidence going into a competition. Doubt comes into the mind from knowing you didn't quite do everything you could have. Dorian Yates used to go into the Mr. Olympia competitions with the mindset of, nobody has done more than me in preparation for this. When asked how he knew that was true his response was, "Because it isn't possible." He knew that every day he checked every single thing off of his list and there was nothing else he could have done to be better. Now that is confidence! And what's more, his physique showed exactly that. You want to be just like that. If someone asks, “Did anyone prepare more than you?” Your answer should be without a single doubt in your mind, "No, it isn't possible." How Long Should a Training Camp Be? Strongman is unique in how competitions are always popping up or you may only find out about a competition on short notice. This can lead to very little preparation time. So a strongman training camp is tailored to however long you have going into each individual contest and the principles in this book remain the same; they are only on an expedited time frame. An ideal training camp is usually anywhere from 8-13 weeks long. This book will concentrate on giving an example of a 13 week training camp. It is also assuming you have no other competitions during the 13 weeks and all of your focus and determination are on this one competition. When you are doing a 13 week camp it is important to remember that means 12 weeks of training and 1 week of rest and recovery going into the contest. For any other time frame, simply shorten or lengthen the camp accordingly. Goal Setting - Short Term Training and Contest Goal setting is the first thing that should happen in any training camp or strongman training in general. Don't just train aimlessly hoping you will hit some numbers along the way. Set goals and then make a plan of when and how you are going to reach them. It is good to set long term strongman goals, but for the purposes of this book we are focusing on short term specifically in a training camp leading to a competition. First, write down your specific goals for the competition. Next, break down those goals into smaller goals by the weeks leading up to the competition. For example, on week 3 of training I want to be at this particular weight and then in 6 weeks at this weight, 9 weeks this weight, and so on based on the specific amount of weeks you have going into the contest. You can even break down goals workout by workout and week by week as well. Here is a sample of mock competition goals entered into our table which is available to print at the end of the book with blanks so you can fill them in with your own custom events and goals: Sample Competition Goals Event: Log Deadlift Yoke Medley Stone Over Bar Reps: 6 7 Time: Sub 10 seconds Sub 35 Seconds Weight: Contest 500 Contest Contest Weight Weight Weights Distance: 50 ft. *Use whichever option is applicable for each event Here is a sample of mock training camp goals set at every 3, 6, and 9 weeks leading into the competition entered into the tables which are available to print at the end of the book with blanks so you can fill them in with your own custom events and goals: Sample Training Camp Goals for Week 3 Event: Log Deadlift Yoke Medley Stone Over Bar Reps: 4 3 Sets of 4 4 Reps Time: Sub 10 seconds Sub 45 Seconds Weight: Contest 425 85% Contest Weight Weight Distance: *Use whichever option is applicable for each event Sample Training Camp Goals for Week 6 Event: Log Deadlift Yoke Medley Stone Over Bar Reps: 5 3 Sets of 3 5 Reps Time: Sub 10 seconds Sub 40 Seconds Weight: Contest 455 90% Contest Weight Weight Distance: *Use whichever option is applicable for each event Sample Training Camp Goals for Week 9 Event: Log Deadlift Yoke Medley Stone Over Bar Reps: 6 2 Sets of 2 6 Reps Time: Sub 10 seconds Sub 35 Seconds Weight: Contest 475 95% Contest Weight Weight Distance: *Use whichever option is applicable for each event Break them up into manageable goals and you are far more likely to hit each one. Remember to actually write down these goals don’t just try and keep track of them in your mind. Researchers have found that writing down your goals makes you much more likely to reach your goals than someone who does not write them down.
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