Strongman Training for High School Football

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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

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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

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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

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Force Velocity Curve
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Rationale for Strongman Cost

• High School programs need to be budget conscious
• Program can run with initial investment of
• Hex Bars 150.00x4600.00
• Tires 0.00
• Sleds 300.00x41200.00
• Hammers 50.00x4200
• Collars 0.00
• Total 2000.00
• Comparable Weight Room 60,000.00

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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

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Maximum Effort

• Tires
• Upper Body Press
• Upper Body Pull
• Total Body Flip
• Total Body Deadlift
• Lower Body Pull

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Maximum Effort Tire Demos
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Maximum Effort

• Hex Bar
• Total Body Deadlift
• Total Body Farmers Walk
• Farmers Walk video

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Maximum Effort

• Sled
• Total Body Push
• Total Body Pull
• Upper Body Push
• Upper Body Pull
• Lower Body Push
• Lower Body Pull

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Maximum Effort Sled Demos
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Maximum Effort

• Collar Stones
• Total Body
• Multi Level
• Video of CS Challenge

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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

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Dynamic Effort Sledge Demos
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Dynamic Effort

• Sled (Low Load)
• Sprinting Pulling are the primary methods
• Sprint
• Backpedal Row

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Dynamic Effort

• Tire
• Depends on athletes strength levels Tire
  weight
• (Partner) Jammer Press
• Flip
• Up-Hill Roll

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Metabolic Training

• Sledge Hammer
• Double Arm Overhead
• Kneeling and Half Kneeling Variations
• Side Rotational
• Low
• High
• Middle

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Metabolic Training Sledge Demos
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Metabolic Training

• Hex Bar
• Standard Deadlifting
• Low Load Farmers Walk

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Metabolic Training Hex Bar Demos

• video

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Metabolic Training

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

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Metabolic Training Sled Demos

• Tabata (20/10) video
• Tempo (8-20 minutes) video

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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

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Metabolic Training

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

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Metabolic Training Combo Demos

• Tire Deadlift/Farmers Carry video
• Sled Push/Tire Flip video

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Recap

• Load
• Volume
• Intensity
• WorkRest Ratio

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Questions

• E-mail woodcd_at_plu.edu
• Phone
• c 435-232-1426
• w 253-538-5496