Strongman Training for High School Football

1. Strongman Training for High School Football Chris D. Wood, M.Ed, CSCS, USAW, USATFL2 Strength & Conditioning Coordinator Assistant Track and Field Coach Pacific Lutheran University

2. Outline • Rationale for choosing this method of training • Simple Training Implements • Manipulation of those training implements into semi-sport specific protocols • Max Effort • Dynamic Effort (Speed) • Metabolic (Anaerobic) • Video Demonstrations

3. Rationale for Strongman Training with Youth • High School programs need to be budget conscious: • Tires can be donated from tire yard • Sledge Hammers are max 50.00 from Harbor Freight (Lowes/Home Depot) • Hex Bars (in place of Farmers Walk Implements) • Collars are free with a little time • Preform Better Drive Sled, or E-Prowler from efs.com

4. Force Velocity Curve

5. Rationale for Strongman… Cost • High School programs need to be budget conscious: • Program can run with initial investment of • Hex Bars 150.00x4=600.00 • Tires = 0.00 • Sleds 300.00x4=1200.00 • Hammers 50.00x4=200 • Collars 0.00 • Total: 2000.00 • Comparable Weight Room 60,000.00

6. Rationale for Strongman… Practicality/Versatility • Creates a tremendous “TEAM” atmosphere • Can train outside or inside (no facilities needed) • Implements allow for a higher level of “functionality”. Moving in a multi-planar environment • Allows for full spectrum of the force velocity curve to be trained

7. Maximum Effort • Tires • Upper Body Press • Upper Body Pull • Total Body Flip • Total Body Deadlift • Lower Body Pull

8. Maximum Effort Tire Demos

9. Maximum Effort • Hex Bar • Total Body Deadlift • Total Body Farmer’s Walk • Farmer’s Walk video

10. Maximum Effort • Sled • Total Body Push • Total Body Pull • Upper Body Push • Upper Body Pull • Lower Body Push • Lower Body Pull

11. Maximum Effort Sled Demos

12. Maximum Effort • Collar Stones • Total Body • Multi Level • Video of CS Challenge

13. Dynamic Effort • Sledge Hammer 3-6 reps (10-16 lbs) • All hits can be done through low/med/high levels • Over Head • Over Head Lateral • Rotational Single Side • Half Kneeling • Rotational Double Sided

14. Dynamic Effort Sledge Demos

15. Dynamic Effort • Sled (Low Load) • Sprinting & Pulling are the primary methods • Sprint • Backpedal Row

16. Dynamic Effort • Tire • Depends on athlete’s strength levels & Tire weight • (Partner) Jammer Press • Flip • Up-Hill Roll

17. Metabolic Training • Sledge Hammer • Double Arm Overhead • Kneeling and Half Kneeling Variations • Side Rotational • Low • High • Middle

18. Metabolic Training Sledge Demos

19. Metabolic Training • Hex Bar • Standard Deadlifting • Low Load Farmers Walk

20. Metabolic Training Hex Bar Demos • video

21. Metabolic Training • Sled • Tabata (:20/:10) • Tempo (8-20 minutes) • Harness • Forward March, Slide, Backpedal, • Handles • Press, Pull, Slide (anti-rot), Backpedal

22. Metabolic Training Sled Demos Tabata (:20/:10) video • Tempo (8-20 minutes) video

23. Metabolic Training • Bar Collars • Can only be use for shuttle type activities and lifting up onto platforms • Metabolic type (interval) training needs to be low load • video

24. Metabolic Training • Combination Training • Obstacle courses • Complexes with one implement • Circuits with multiple implements

25. Metabolic Training Combo Demos • Tire Deadlift/Farmers Carry video • Sled Push/Tire Flip video

26. Recap • Load • Volume • Intensity • Work:Rest Ratio

27. Questions E-mail: woodcd@plu.edu Phone: c 435-232-1426 w 253-538-5496