STC

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 - jthigpeninc@gmail.com
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

Reps: 4 3 Sets of 4 4 Reps
Seconds
Weight: Contest 425 85% Contest
Weight Weight
Distance:

Seconds
Weight Weight
Distance:

Seconds
Weight Weight
Distance:
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. Putting things down on paper or typed out
electronically makes the goals much more concrete. There is something powerful about writing
down goals on actual paper with ink, but typing it out online works too, just make sure you are
putting them out there. Look over and review your goals frequently, even daily. You can write
down your competition goals on an index card and keep it with you in your wallet, so every
time you pull out your wallet you are looking at your goals. Or put them in your phone and set
alarms to go off 2 or 3 times a day and every time it goes off you pull up and review your goals.
Or print them out and put them up on the wall in your bathroom or somewhere you will see
often. The repetition of seeing those goals over and over will make it more likely that you will
accomplish them. Your subconscious will work day and night to figure out exactly how to make
those goals happen. If you just train purposelessly without a plan, without goals, how do you
even know what you want to accomplish at the competition?
Psychological Training
Most strength athletes know the power of the mind. Some would even say it is the most
important aspect because a strong mind lays the ground work for a strong body, yet how much
time is devoted to the building of mental strength? It is obvious to make time for training or
eating, but most often there is no attention specifically dedicated to visualization or meditation.
We aren’t saying you need to become a
Zen master, but there needs to be
some effort put directly into mental
training. Often times, a little bit of
focus will go a long way. There was an
experiment done with a group of
basketball players. A group of players
practiced shooting free throws only
while another group only visualized
successfully making free throws and
the final group did neither. Afterwards
they were asked to shoot free throws
and the group of players who had only
visualized the free throws made the same as those who had been actually practicing taking the
shots. Simply visualizing the intended result will make it more likely the result will be realized.
Time and time again we have seen the power of mental strength in strongman. We have seen
athletes force their bodies to do things they otherwise could not have done by using mental
power. To practice visualization, start with closing your eyes and then picture yourself easily
and freely completing the event or lift, powerfully, quickly, efficiently, with perfect form, the
weight feeling extremely light. When you are visualizing the contest events, imagine the exact
atmosphere, the people in the crowd, the music, the smells, everything. The more details you
can create the better, that way when you get to the competition it's like you've already been
there a thousand times. When you are training at the gym, you can do visualization just before
you hit your lifts. The visualization is done in the same way, close your eyes and imagine the
weight feeling so light it is filled with helium, your form is perfect, and it’s the fastest humanly
possible. Remember a time in the past when a lift or an event felt easy, go back to that time
and believe that this new weight will feel the exact same way.
There is another level of visualization you can do. It is a little on the extreme side, but the
results speak for themselves. Ilya Ilyin, one of the greatest weightlifters of all time had a unique
way of ending his training sessions. His coach would have a gold medal ready and announce Ilya
as the champion, he would then place the medal around his neck, perform a ceremony and
everything! Why do this? Because if he did this every training session, it was second nature
once he got to the competition to have the gold medal placed around his neck. His confidence
was through the roof because of how many times he had "won" the gold medal. You don’t
necessarily need to go to these lengths every training session, but it can't hurt! At least imagine
yourself over and over receiving the trophy, hearing the announcer saying your name into the
mic, taking the steps forward, holding the trophy in your hand. This type of thing goes a long
way in building your confidence. After all, the first step in achieving your goal is to actually
believe it is possible.
Psychological training would look something like this:
10-15 minutes visualizing exactly how you want each event to go

2x a week or more 30-40 minutes general meditation
Immediately prior to lifts or event going over in your mind 3 times exactly the way you
want it to go, the weight flying off the floor, feeling weightless
Repeating mantras such as strong, powerful, explosive
Repeating over and over again, I am winning my competition on this date which can be
very helpful as well. The repetition gets this belief into your subconscious mind
constantly. There are also subliminal videos you can listen to on YouTube as you go to
sleep, or whenever you have the time. The audio of these put you into a hypnotic state
and places positive affirmations into your subconscious.
Nutrition
Determining your nutrition requirements and plan for a competition is paramount to your
success. You could train all you want, but if you aren't eating properly it is all for nothing. If you
can afford it, hire a nutrition coach. If not,
it’s no problem just do your own research
to learn the ins and outs of nutrition and
figure out what high performance foods
you need to eat or purchase a great
nutrition book, like The RPE diet. The
purpose of this book is not to give you a
nutrition plan, but to emphasize the need
to have a set systematic approach to
nutrition and every aspect of your training camp. Don't let nutrition become an afterthought; it
could very well be the difference between winning and not winning. Some people train their
heart out, giving it everything they've got and still can't figure out why they aren't making gains
like they should be. Many times the answer is in their nutrition, particularly post training
nutrition. If you are not getting the proper nutrients in then your muscles will not recover and
grow properly. The most important thing for nutrition when getting ready for a competition is
never getting stuck without a meal when you need one. This will require some preparation
ahead of time. Some people take 1 or 2 days during the week and prepare their meals for the
entire week, placing them in separate containers so they are ready to go throughout the day.
Some people purchase their meals pre-made, often these meals come with macronutrient
breakdowns and quality protein, fat, and carb foods. Others, like Josh, don't "prep" meals but
rather focus on being extremely disciplined with getting meals exactly when necessary. If you
haven't been consistent with your meals before, now is the time, when heading into a
competition.
Supplements
Creatine monohydrate is the number one supplement out there for any strength athlete, if
making weight is not an issue. Creatine will add 5-10 pounds in body weight. Obviously this can
cause a problem for making weight if you are already on the top edge of your class but if
bodyweight is not a problem for you, creatine monohydrate should be a part of your training
camp. It is the most proven supplement in the world in regards to the results it produces in
strength gains, recovery, and muscle gains.
Notice that says creatine monohydrate, as it
is the only proven and cheapest form of
creatine. Any other form of creatine is
frankly a marketing ploy. Some find 10 grams
to be the sweet spot, but 5 grams might be
just as good for somebody else so
experiment with amount until you find what
works best for you. Post training has been
proven to be the best time for absorption.
Combining creatine with a simple sugar and
whey protein is a very potent combination.
Another important addition to an athlete’s
supplementation is a multivitamin that has
been proven to actually absorb when taken
with meals. As athletes we sweat more than most and thus lose a lot of vitamins and minerals.
And while it is true that we should get most of our vitamins and minerals from a well-balanced
diet, it just is not very realistic in today’s world. When in training camp we don't want to have
any vitamin deficiencies, so we recommend a multivitamin daily just to ensure all our needs as
strength athletes are met. Fish oils can be good as well for inflammation and omega fatty acids.
Pre- workouts can be beneficial if you need an extra boost for training, but are not necessarily
imperative. As you can see, we believe that simple is best when it comes to supplements.
Recovery Methods
No successful training camp would fail to include significant recovery work. Recovery work is
not simply resting, but taking actions that promote an environment of recovery. This seems to
be one of the toughest things to get strongmen to do. Strongman training can take a lot out of
you; so many times you would rather just rest completely on a day that is not a main training
day. But if you will push through that initial feeling of laziness or tiredness, whichever you want
to call it, you will find yourself feeling much better. Not only will you just feel better but you will
also become stronger, recover more quickly, and have fewer injuries. Always doing something
and constantly keeping your body moving will prevent injuries. The problem is when people
think about active recovery they tend to do too much. Instead it should be something very light
and not stressful, just something to promote healing.
Here is a list of things that are included in recovery protocol:

Active Recovery - such as cardio, very light workouts, walking, swimming
Ice Bath
Hot Tub
Contrast Bath/Showers
Massage
Stretching/Mobility
Complete rest is needed in certain instances, but it is not the best way to promote recovery
every day you don’t have training. Active recovery is doing light activity that gets you moving. It
improves blood flow but doesn't put much pressure on your joints, tendons, or body in general.
This type of active recovery gets oxygen flowing throughout the body which is necessary
because oxygen heals. Thus the more blood flow you get to the muscles, tendons, etc. the more
recovery you will have. Swimming is one of the best ways to do this because not only does it
increase blood flow, but it takes pressure off of the joints, back, and body in general. In Josh’s
program the Cube Method for Strongman, he includes some agility and cardio for active
recovery. A stationary bike, elliptical machine, or as previously stated, swimming, are all great
ways to do cardio for active recovery.
Cold plunges or cold baths are one of the absolute best ways to improve recovery and decrease
soreness. After a tough training session, take a very cold bath that night and the day after and
you may find your soreness is essentially gone. I (Josh) have seen a direct correlation between
my fastest and most consistent gains in strength and the numbers of ice baths I am taking, in
fact this scenario has played out many times throughout my career.
The concept with contrast bath/showers is you are forcing swelling out of the area with the
cold water and then rushing blood back in with the hot water, again and again. This has been
shown to have an improvement, at least anecdotally, on recovery. This can be done in either a
shower by switching the water back and forth between hot and cold, or if you have a pool
(especially in fall and winter, when the water temperature gets extra cold) and a hot tub,
switching back and forth between the two. Of course on the most convenient but expensive
side, you can buy cold plunges and hot tubs. The intervals in each are usually no more than 2
minutes and usually no less than 1 minute each.
Massages, both relaxing and deep tissue, can be one of the best ways to recover. Not only can a
relaxing massage relieve stress and increase dopamine, it can decrease cortisol. It can also
loosen up the muscles, get lactic acid out, and increase circulation. Deep tissue massages can
really get rid of trouble spots including knots, tendonitis, and scar tissue. Often, people will feel
a problem in a muscle, but put off getting it worked on via a massage. Eventually these
unaddressed problems turn into serious injuries and it could have all been avoided with some
deep tissue massage.
Stretching can be a great way to get some circulation going and obviously has the added benefit
of improving mobility. It is best to stretch once you have warmed the muscle up that you are
stretching, which can be done by a hot shower or hot tub or with a little cardio or light weight
training. Stretching will help keep you loose as opposed to doing nothing and staying totally still
which can cause your entire body to tighten up. So the majority of the time you do want to stay
moving, but it is still good to have one day of complete rest. You could do some stretching or
rolling out perhaps, but no going to the gym, no cardio, just rest and recover. This one day can
be of great benefit to your overall physical and mental health when in the middle of a tough
training camp for a competition.
Coach Or No Coach?
These days there are many coaches out there for strongman working in various capacities.
Some are better than others. It is not our intention to tell you who is or who isn't a good coach,
but rather to focus on whether or not you need one as a part of your training camp. We both
do wish that we had a coach when we were coming up in the sport. Instead we had to figure
things out on our own by trial and error which can really take a lot longer. Just about any other
sport out there, including individual sports like tennis or track and field, have coaches helping
out. You can only see so much as an athlete on your own. A coach sees with a different point of
view and can spot the little things that are in your blind spot which can drastically improve your
events. Having a coach will also take the guess work out of your training program
That is not to say you can’t be successful without a coach, but it can definitely be beneficial. So
what should you look for in a coach? You should look for someone who has effective
experience in the sport. These days it is not uncommon for someone to compete in one single
strongman competition then instantly turn around and start offering coaching. This is
ridiculous. While the saying, “good athletes don't always make the best coaches” is true, don't
hire someone who has virtually no experience in this sport as your coach. This sport has so
many nuances and such a high learning curve that you simply must have someone who has
successful experience in strongman. Both of us fit this bill and are available for coaching.
Contact Josh at jthigpeninc@gmail.com or Kalle at kalle@startingstronman.com
Let’s define what a coach is and what they do in strongman because a coach can play different
roles. Complete one-on-one training is when they are at some or all of your training sessions
and put together your individual training specific to your unique training needs. This is
obviously the most expensive
option which if you can afford it is
the best way to go. The things that
you learn can be invaluable when
working with someone from a one
on one standpoint. A coach can
demonstrate proper ways to do
events and spot things in your
technique better one on one.
Another option would be a coach
who is involved in your training
program only. Meaning, they put
together your full training plan but
aren't there in person for your
training sessions. Many times (but not always) a coach in this category will also watch and
analyze your training videos online and give critiques. The benefit of this type of remote
coaching is your options aren’t limited by distance and you have your choice of getting a coach
from literally anywhere in the world whose strengths could cater to where your weaknesses are
in the sport.
If you can’t hire a coach there are a number of training plans are out there, including Josh’s
Cube Method for Strongman and Cube Cyborg programs. No matter which option, coach or no
coach, you go with the definitive key is having a set plan and we cannot emphasize this enough.
A goal without a plan is just a dream. Will you need to make some adjustments along the way?
Most likely. Instinctive training comes with experience and trial and error; that gut instinct of
knowing when and how to adjust based on how you are feeling, certain events that aren’t
progressing while others are, weakness in a certain muscle group, etc. Starting with a solid
training plan and making smart, effective adjustments along the way is where your greatest
results are waiting for you.
Do What You Can With What You Have

This part of the book may very well be the most important section. Many times, when an
athlete doesn't utilize all of the methods available to them going into a competition, excuses
are made for why they were unable to achieve their goals. We encourage you to dig deep to
find ways to make it work with what you have access to. You will come to see that there is no
good reason for not being completely prepared no matter what your life situation.
The great Paul Anderson used to squat his 55 gallon drums that were around 1500 pounds
when loaded with concrete. He dug a hole in the ground and squated out of the hole in order to
make it just a lockout. Once I (Josh) saw this set up I was determined to find some 55 gallon
drums and set up something similar. Especially when I realized it could be a way to make a yoke
as well. So wherever I went, I was on the lookout for these drums. This type of thing is
strongman in its very essence to me. Although equipment is a little more standardized and
polished now, strongman is about finding whatever real world objects you can and turning
them into equipment. To this day I can’t drive by a junk yard or construction site and not get
excited about what I could find and turn into equipment. You may not be able to buy a full on
custom made yoke, but you could go find some 55 gallon drums or some pipe and build a make-
shift yoke. In fact, my first yoke ended up being some galvanized pipe. I didn't have enough
weights to load on it, so I poured some concrete into a couple of tires, which turned out to be
200 pounds each. I would then load whatever plates I had on top of this and it ended up being a
perfectly good yoke.
There can be no excuse for not doing what you can and putting together a great training camp.
For further reading on how to train without much or any equipment, see Kalle Beck’s book,
How To Train Strongman In A Regular Gym.
This do what it takes to make it work with what you have principle doesn’t hold true for
equipment only but in every aspect of strongman, nutrition, physical therapy, recovery, etc.
When I was training to turn pro I would work in a hot warehouse loading 50 pound boxes for 8
hours straight, then go home for my online college courses as a full time student, and then go
train my heart out for strongman. It was during this time I turned pro and not long after, was
competing at World’s Strongest Man. You can make it happen no matter your schedule or
circumstances.
You might look at Shaw or Hafthor and think, "Well of course they are successful, look at
everything they have at their fingertips. They both have their own gym, custom cold baths and
hot tubs to aid in recovery, sponsors..." But you have to remember they did not always have all
of that. Everybody has a beginning in the sport and they both had to make do with what they
had to get where they are now.
As you can see by the following table, not having access to the dream world best case scenario
is no excuse. You can always find a way to make it happen. Using the alternatives listed, you can
put together a great training camp. If you do what you can with what you have now, it will only
be a matter of time before you have all of the higher end options within your grasp.
Best Case Scenario: Alternative: Alternative:
Massage / Physical Ask a significant other to work on Use Softball of PVC Pipe
Therapist you
Cold Plunge Ice in a Bathtub or Horse Troth Pool in the Winter
Custom Meal Plans Buy a Nutrition Book such as Study Online

Renaissance Periodization
Strongman Coach E-books such as Cube for Templates

Strongman
Strongman Equipment Search for Strongman Gyms How To Train Strongman

Online @ StartingStrongman.com In A Regular Gym
Training Environment/Training Partners
The importance of a good training environment and training partners cannot be overstated.
Having a place you can go and give it your all in training without being worried about how loud
you are being, using chalk, training partners yelling at you can make all of the difference in the
world. A good strongman can make it work just about anywhere, but if your current situation
isn't meeting your training needs do what you have to do to find something better. Make the
switch now before your training camp even starts if you can.
Having good training partners is also of the utmost importance in strongman. It is absolutely
vital to train with
people who have the
same goals as you
and who push you
hard every training
session. Compete
with each other in
training every day
which will help to
push you further
than when training
alone. It is a lot more
fun and also
exponentially easier to load and unload equipment! If you are training with people who aren't
like-minded and are dragging you down in one way or another, get out of there fast.
Go Where You Need To Go
Often times, the equipment you need may be a bit of a drive away, sometimes even an hour or
more. In fact, I (Josh) used to know a guy who every Saturday would drive 3 hours from Austin
to Houston to train with our crew. Now that is commitment! I frequently had to drive an hour
to get the training in I needed. If this is also the case for you, you need to plan this into your
training camp. It might be that someone else has the equipment you don't, or there may be an
athlete or training partner who is worth the drive. If there is someone who has more
knowledge or experience than you and can help you with technique or training in general, it is
absolutely worth it to make the drive. Or perhaps just being in the environment of the training
crew pushes you and makes you better; again, it is worth it to make the drive. Being in the right
environment and with the right people will help you reach your goal quicker and even further
it!
Reach Out
This is a crucial component to your training camp so don’t be reluctant to reach out to people.
You will find that people are usually very friendly in strongman and willing to add new people
into their training crew. So email, Facebook message, text, or do whatever you have to do to
reach out and connect with the right people for your training camp. I (Josh) knew I had to find
the equipment and right atmosphere for training so I asked around and sent some emails until I
found Travis Ortmayer, and we agreed to train together. If I hadn’t found the unit crew here in
the Houston area, I would not have made it nearly as far as quickly as I did so I can personally
assure you reaching out to people and making the commitment to drive a little further out of
your local area if need be is well worth it. Ask around at your gym if anyone is looking for a new
training partner, make a post on Facebook about being on the lookout for a new crew, or
search for local strongman gyms on Starting Strongman.
Watch “Game Tape”
One of the absolute best things you can do in a strongman training camp is record yourself in
training. This allows you to go back and watch your training and notice things you most likely
would not have seen otherwise. Something may feel right in training, but can become very clear
that it is not when watching footage. You will learn a ton by watching yourself and might even
have a breakthrough on an event that has been holding you back. Of course, watching game
tape is not limited to just viewing your training sessions, contest footage can also be invaluable.
Contest film can be of you, or even of other competitors, or other contests of the past. Much
can be learned from watching World’s Strongest Man or other competitions that can be found
on Youtube or elsewhere. Valuable information can be gained from watching the best athletes
doing the events the right way.
You should also send your videos to your coach, if you have one, or post them to the Starting
Strongman Facebook Group in order to get feedback. But either way, a specific amount of time
should be planned out and used for watching and reviewing your training and or competition
videos. So a part of our planned out training camp is ensuring we film every training session.
You don’t have to film every single set of assistance movements, but definitely your main lifts
and events.
How Heavy Should You Go In Training?
Leading up to your competition, how heavy you should go in training is determined by your
coach and/or training program, but also your level of strongman experience. If you are new to
the sport, you actually need to train heavier relative to your strength and contest weights than
an experienced competitor. This may seem counterintuitive, but allow us to explain. If you are
experienced and already know you
can do the weights of a contest, you
don’t have to load up and tax your
body with full on competition weights
all the time in training. If you are not
used to the events you need to
experience the contest weights, or
close to them, in training before the
actual contest. The contest weights of
an experienced competitor will also
generally be higher than a beginner
and thus a greater stress on the
athlete on the day of the contest. So
most experienced strongmen will be best served going to 90-95 percent of contest weight at
the end of their training cycle. The reason for this is the training camp for an experienced
competitor leading into a contest is for building strength, not testing it necessarily because they
already know the weights they are capable of lifting. A beginner, however, would not want to
jump into say, a 600 pound yoke in a contest without having ever come close to that weight in
training. Whether you are an experienced or new competitor, you want to go into the contest
as healthy and fresh as possible with the training camp goal of peaking at the competition not
before.
Peaking For a Competition
Although it is good to stay within striking distance of your top strength at all times, it is still
imperative to peak for your competition. It is our experience that training specifically for one
competition for too long can be counter-productive. Training cycles that last 14-16 weeks for
one contest seem to be too long while 8 to 13 weeks seem to be the ideal length. There aren’t
any studies to back this up, but it has been our experience and the experience of many other
strongmen. The body can get stale doing the same events over and over. You might feel better
going into a contest by throwing some other events into the training mix that aren’t in the
contest. This is refreshing both physically and mentally, and gives the body a reset so to speak.
So the next training week when you go back to contest events, you will be stronger than before.
For example, if you have a log in your contest take at least 2 weeks out of your training cycle to
throw in axle press or dumbbell press and rest on the log. Don’t worry that you may miss out on
a vital log session and thus losing strength for that event, because the opposite tends to be
true. So in a 13 week training cycle you could throw in axle on week 3 and again on week 7. To
mix it up for other contest events in training camp it's good to throw in tire flip or truck pull
even those events aren’t in your competition.
Last 2 Weeks Going Into a Competition

The last 2 weeks of training camp are for recovery so you can go into the competition at 100
percent. You have been training throughout the week, which will always keep you a little
fatigued and sore. So your true strength capability has not been seen. Once you have rested
and recovered for the 2 weeks you will be even stronger than you have during training weeks.
The next to last week (week 12 in a 13 week training camp) is a recovery week, but not a full on
rest week like the final week of training camp. It is more of a deload week with light blood flow
training which can look something like this -
Deload Week
Monday:
- Leg Press – 3 x 15
- Leg Extensions – 3 x 15
- Calf Raises – 3 x 25
Tuesday:
- Go for a light walk, swim, or stretch
Wednesday:
- Barbell strict press - 135 x burnout set (stop just short of failure)
- Dumbbell Incline Press – 3 x 15
- Band Pushdowns:
-Regular grip with a 2 second pause
– 2 x 15 Hammer grip with a 2 second pause
- Dumbbell Front Raises – 2 x 15
- Dumbbell Lateral Raises – 2 x 15
Thursday:
- 45° Hypers – 1x 20 with no weight
- Chest Supported Rows – 3 x 15
- Pulldowns – 3 x 15
- Shrugs – 2 x 40 (Barbell, Dumbbells, Farmers…)
- Rear Delts – 3 x 15 (face pulls, rear delt raises…)
- Barbell Curls – 2 sets of 15 with a light weight
Friday:
- Go for a light walk, swim, or stretch
The final week leading into your competition you want almost complete rest. But like we
previously talked about, even though we are resting it is important to stay loose and keep blood
flowing by way of light cardio, walking, stretching, and foam rolling, just nothing taxing on your
body. We want to go into the competition as well rested, healthy, and strong as possible. This
week of rest allows that to be possible.
Weight Cutting
Weight cutting for many in strongman is an important part of the game which makes it a crucial
part of training camp if it is a necessity to you specifically. Although it is never an ideal situation
to try to gain strength and lose weight at the same time, you have to do what you have to do. If
you have a training and/or nutrition coach, your weight cut may be whatever they have you do,
if not this is a great way to go about it.
In any sport with weight classes cutting weight will be a part of the sport, and strongman is no
exception. Over my career, I (Kalle) competed in every weight class there is in strongman from
a lightweight to a heavyweight, and I really enjoyed the different challenges each presented.
Before I talk about how to cut weight, I want to describe what weight classes there are in
strongman at the moment, and more on what cutting weight actually means.
The most common weight classes in most federations are the following:
Men Women
80kg/175lbs 63kg/140lbs
90kg/200lbs 82kg/181lbs
105kg/231lbs Open (182+)
Super Heavyweight (232 +)
There are other variations and subcategories but this is what you are most likely to see.
Now I want to explain what cutting weight is. This is not a diet, this is the act of generally
dehydrating yourself to get rid of excess water weight in order to weigh a certain amount to
“make weight” for your competition. Ideally, you want to be at that weight for as little time as
possible and rehydrate after stepping on the scale to get back to your normal weight before
you compete.
Cutting weight is not fun or something to be taken lightly. You have probably read about elite
athletes bragging about cutting 30-40 pounds to make a weight class, and this is something I do
NOT recommend especially if you are new. You WILL have a diminished performance from
cutting extreme amounts of weight and it is very dangerous. A good general rule of thumb is
cutting 5% of your bodyweight is good for your first time and anything around 10% is about the
limit I feel is “smart”.
The other thing I always ask clients when they are considering cutting weight is, “what weight
class do you want to be in the long term? WHY are you considering cutting weight”? If it is
because you feel your current abilities at heavyweight are not strong enough for a certain show
but the weights at middleweight feel doable, I am strongly against it. The time you spend
dieting down to 231lbs from 240lbs, and cutting the last 9lbs of water are taking you away from
your long term goal. It is a short term solution. Why be in a caloric deficit hoping you still get
stronger for 8 weeks, rather than continuing to eat for strength and get stronger so maybe you
are ready for this contest next year? One of the best reasons to cut weight is if you are tired of
being heavy and want to feel leaner and healthier having a set goal weight you need to hit. It
was a big motivation for me personally dropping from around 215lbs to 183lbs, and cutting
from there to the 175lb class. It is a lot easier to stick to a diet if you are worried about making
weight.
So how do you cut weight?
Below is a process I found from talking to other athletes, which I tweaked to work best for
myself and has worked well for my clients. This is just an example and I do not recommend
following without consulting with a physician. (I strongly suggest hiring a knowledgeable coach
if you have never cut weight before.) This is assuming a 24 hour weigh-in with the contest on
Saturday, (you compete the day after weigh-ins) cutting 5-7% of your bodyweight. For same day
or 2 hour weigh-ins, which are not as common in strongman, I recommend only being a few
pounds over as there isn't enough time to rehydrate.
Friday-Sunday: (6-7 Days out of weigh-ins) add a little extra sodium to every meal. Don’t go
crazy just stuff like soy sauce, extra salt, etc.
Monday: 2 gallons of distilled water. Keep your meals relatively the same, but if you eat a lot of
junk or processed foods eat clean this week. Be prepared for a lot of bathroom visits.
Tuesday: 1.5 gallons of distilled water
Wednesday: 1 gallon of distilled water, cut carbs and vegetables, eat simple foods mostly
protein and fats
Thursday: less than half a gallon of distilled water and a light breakfast (eggs, etc.) depending
on where your weight is. I cut water and food off 12-18 hours before weigh-ins. If you are still
3-5lbs overweight get prepared to find a way to sweat. I prefer a hot bath as hot as you can
tolerate for 10-20 minutes at a time full of Epsom salts. You can also Sauna, crank the heat up
in your car, etc. I advise against doing physical activities, like running, to sweat it out as your
body is already drained. Take one hot bath the night before and wake up extra early with plenty
of time to cut whatever weight is necessary in the morning using the above methods including
hot bath, sauna, etc.
Once you have made weight the real key starts. You will want to eat everything in sight but
resist this urge.
Drink half a Pedialyte, then fill the rest with water and drink sip on that. Start with a light salty
snack that is easy to consume, something like Chex mix.
From there alternate between water and Gatorade every 16 ounces and go eat something you
know will be easy on your stomach. Resist the urge to eat until full or over eat. Keep eating
small meals and snacks every 1-2 hours and pounding fluids and electrolytes.
That night drink around a gallon of full pulp natural orange juice over a few hours and have a
nice relaxing dinner. Try to calm yourself as much as you can for the contest the next day.
Competition Packing Checklist
I (Josh) will be the first to say that when I began strongman I was that guy. You know the one. I
was the guy that borrowed everything from everybody. When I went to a contest I had to ask
for chalk, tacky, snacks, and even a belt. Yep that's right a belt. For the first 3-4 years of my
training and competing I didn't even own a lifting belt. I would pack one little bag for a contest
that had one or two changes of clothes and some cheap neoprenes from the store. There was a
part of me that took pride in being so minimalistic. I enjoyed just showing up and competing
without having to go through the whole process of putting on tons of equipment. But
eventually I realized that I needed more. If I was going to really excel at stones I needed tacky
and for deadlifts a belt, and so on and so forth. I didn’t have the equipment so I had to ask for
it. This began to get old to other competitors and myself. In strongman most athletes are
always willing to help out another competitor, but having to lend everything you own out at a
contest can be really distracting. I can remember asking a fellow competitor for a piece of bread
and a few slices of an orange because my blood sugar was so low from competing all day. This
was an all-time low for me and I decided it was time to get my act together with contest
packing.
When I began packing my own stuff and bringing equipment, my performance even improved.
When you have your own equipment, or "kit" as the Brits call it, it is one less thing to deal with.
You can concentrate 100 percent on the competition. If I'm being honest, from time to time I
still have to borrow something here or there. But mostly I am now the guy who other people
are borrowing equipment from instead of the other way around. That's the strongman you
want to be, the lender not the borrower. At World's Strongest Man 2015, an athlete who shall
remain nameless didn't bring a single thing. Yes, this even happens at the world level. I let him
borrow everything. In fact he told me, "You are like my Father." When this athlete flew back to
his country, I helped him order some bands, tacky, and other things online. He was able to
show up more prepared for his next contest. It's crazy how it all came full circle.
The best way to ensure that you pack everything is with a checklist. A checklist is vital to ensure
you have everything for your contest. You won't have to wonder if you packed everything. You
can just look at your list and see that everything is checked off. Frankly you should pack
everything even if you don't think you will need something for a contest, pack it. This is
strongman, they can and will change the events at a moment’s notice. I once competed in a
contest that didn't have a truck pull so most athletes didn't pack their truck pull shoes. It turned
out there was a tire flip sled drag medley and the pavement was too slippery for regular shoes.
Truck pull shoes had a great grip on the surface. Most of the other guys were slipping and
couldn't finish the event, but I put on my truck pull shoes and finished and won the event. I was
very glad I packed the shoes!
A small suitcase with wheels can be one of

the best things to use for a contest day
bag. It doesn’t have to be a suitcase
though, anything with wheels will work.
This way you won’t have to carry a
contest bag with either your hands or
shoulders, but can simply wheel it around
saving some strength and energy. They
also tend to have more space than a
typical gym bag.
The following is a good checklist whether

you are a first time competitor or a veteran. This list should be pretty comprehensive, but if you
think of anything else add it to the list. Having everything you need makes a world of
difference. Remember it is way better to over pack than under pack. You may have to get
creative with your packing skills or get a bigger bag, but it will be worth it because with all of
this out of the way you will be ready to dominate the competition!
Copy and paste this into a new document and print it out to check off
everything as you pack for your next contest:
Moving Event Shoes

Lifting Shoes (Weightlifting or Powerlifting)
Truck Pull Shoes (even if you don't have a truck pull)
Lifting Belt (both a power belt and lighter belts if you use them)
Chalk (do not assume the contest will provide chalk, bring your own and put it in
Tupperware so it does not get crushed during travel)
Tacky (if you are travelling by plane to your contest this will get confiscated if you take it
in your carry on so be sure to put it in checked bag. Also either put it in Tupperware or
duct tape it closed because it can and will spill out all over your bag.)
Stone Sleeves (if you wear them)
WD-40, Go Jo, or Baby Oil for tacky removal
Neoprene Equipment (Elbow Sleeves, Knee Sleeves, etc.)
Warm Up Bands (lifting bands are great to bring along for warming up because often
times there is little to no warm up in strongman)
Lifting Straps
Wrist Wraps
Knee Wraps
Squat Suit
Deadlift Suit
Mouth Piece (if you wear one)
Snacks for the contest (fruit, bars, or whatever you want. Most contests last all day and
you will need to stay fueled)
Supplements
If traveling by plane you have 3 options for packing supplements:
1. Pack them in your carry on
2. Bring new, unopened supplements in your checked bag
3. Duct tape them closed in your checked bag. (TSA can and will open your
stuff and not even take the extra time to close them up making them spill all
over your bag, learned this the hard way)
Sunscreen
Competition Shorts (most contests will provide a contest shirt, but not shorts.)
Myofascial Release Equipment (Rolling sticks, pvc or foam roller, softball, etc. Whatever
you use)
Athletic Tape
Heat Rub (Equi-Block, Capsaicin, or whatever you use)
Ammonia (if you use it. If using caps, always put in Tupperware so they don't get
crushed. If using bottled Nose Tork either put in Tupperware or tape up)
The methods outlined in this book will serve you well if you implement them into a training
camp. Strongman is an awesome sport and if you take it seriously and give it your all in
preparation, who knows just where it will take you. One thing is for certain, amidst all of the
preparation and training, still always have fun. This is a competitive, tough sport to be sure, but
it is also at its core meant to be fun. That being said most of the fun of the sport is in the
journey, they preparation, and the learning. So enjoy the process and give it your all! Good luck
in your future training camps and competitions!
Print off and use the following check lists and goal
setting tables for your training camp:
Pre-Training Camp Check List

Establish and Write Down Training and Competition Goals
Establish Training Program (Hire a Coach, Buy an E-book, or Write Your

Own)
Establish Nutrition Plan
Establish Plan for Training Equipment (Make, Borrow, or Buy Whatever

Equipment is Needed for Contest)
Establish Physical Therapy Plan
Establish Recovery Methods

Competition Goals
Event:
Reps:
Time:
Weight:
Distance:

Training Camp Goals for Week -
Event:
Reps:
Time:
Weight:
Distance:

Training Camp Daily Check List Week 1
Day 1: Visualization Recovery Meals/Supplements Physical *Training Video Goal
Work Therapy Review Review






Check off or cross out each task as you complete it.
*Assuming you have training on this day. If there is no training scheduled on this day, check the box
anyway.






anyway.






anyway.






anyway.






anyway.






anyway.






anyway.






anyway.






anyway.






anyway.






anyway.






anyway.






*Training is already crossed off for this week because the final week leading into a competition is a
rest week.

STC

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

STC

Uploaded by

Copyright:

Available Formats

DISCLAIMER

Facebook Athlete Page

Facebook Personal Page

How Long Should a Training Camp Be?

Sample Competition Goals

Sample Training Camp Goals for Week 3

Sample Training Camp Goals for Week 6

Sample Training Camp Goals for Week 9

10-15 minutes visualizing exactly how you want each event to go

Here is a list of things that are included in recovery protocol:

Do What You Can With What You Have

Cold Plunge Ice in a Bathtub or Horse Troth Pool in the Winter

Custom Meal Plans Buy a Nutrition Book such as Study Online

Strongman Coach E-books such as Cube for Templates

Strongman Equipment Search for Strongman Gyms How To Train Strongman

Last 2 Weeks Going Into a Competition

Tuesday: 1.5 gallons of distilled water

A small suitcase with wheels can be one of

The following is a good checklist whether

Moving Event Shoes

Pre-Training Camp Check List

Establish Training Program (Hire a Coach, Buy an E-book, or Write Your

Establish Plan for Training Equipment (Make, Borrow, or Buy Whatever

Establish Recovery Methods

*Use whichever option is applicable for each event

*Use whichever option is applicable for each event

Day 2: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 3: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 4: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 5: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 6: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 7: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Check off or cross out each task as you complete it.

Day 2: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 3: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 4: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 5: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 6: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 7: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Check off or cross out each task as you complete it.

Day 2: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 3: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 4: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 5: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 6: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 7: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Check off or cross out each task as you complete it.

Day 2: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 3: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 4: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 5: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 6: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 7: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Check off or cross out each task as you complete it.

Day 2: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 3: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 4: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 5: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 6: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Day 7: Visualization Recovery Meals/Supplements Physical *Training Video Goal

Check off or cross out each task as you complete it.

Day 2: Visualization Recovery Meals/Supplements Physical *Training Video Goal