Weight Lifting, Weight Training, Bench Press & Bodybuilding
October 12, 2024

Strongman vs. Power Cleans For Football - Part 3 of 3
How to Integrate Strongman In To Your Training

by Elliott Hulse

Strongman vs. Power Cleans For Football - Part 3

At this point we have discovered how strongman training can be a viable substitute for Olympic Weightlifting to develop brutally strong football players that not only display explosive physical capacities but an explosive attitude as well.

If you are anything like me, you've become excited at the prospect of training your athletes with the fun and highly effective exercises, like tractor tire flipping or stone loading, discussed in the second part of this series. But you also have questions… you are wondering, "How exactly do I integrate this stuff into my already established strength and conditioning routine?"

There are a few different ways that I like to integrate Strongman Training into my athletes programs. Below I will outline each and give you a few sample workouts to use.

Strongman Conditioning

When coaching young (ages 9-13) athletes or very weak and de-conditioned clients I like to use several strongman exercises as "conditioners" -Basically, as a means for building functional capacity, strength and fitness.

Because strongman exercises are done with the WHOLE BODY, they serve well for muscular, neurological and cardiovascular conditioning… these exact physical capacities that most young punks are lacking.

Sample "Strongman Conditioning" Circuits

1. Light Tire Flips x 5-10 reps
2. Keg Carries x 20-60 yards
3. Sledge Hammer Slams x 10 right / 10 left
4. Repeat 3-6 times

1. Light Sand Bag Loading x 10 reps
2. Light Farmers Carries x 20-60 yards
3. Backwards Sled Drags x 20-100 yards
4. Repeat 3-6 times

1. Light Keg Clean & Press x 5-10
2. Light Sand Bag Carries x 20-100 yards
3. Small Car or Prowler Push x 20-100 yards
4. Repeat 3-6 times

Strongman Power Development

With older, stronger and more experienced athletes I will often substitute max effort lower body lifts with "Strongman Power" exercises to build a more explosive athlete with ATTITUDE! These would be performed at the beginning of a workout followed by bodybuilding.

Sample "Strongman Power" Workouts

1. Heavy Tire Flips 5 x 5
2. Walking Lunges 40 yards x 3
3. Reverse Hyper 3 x 10
4. Barbell Russian Twist 3 x 20
5. Timed Hangs 1 x as long as possible

1. Heavy Sand Bag Loading (150-200 lbs) 5 x 3-5
2. Barbell Step Ups 3 x 12
3. Forward Upright Sled Drags 20-100 yards x 3
4. Hanging Knee Raise 3 x 15
5. Plate Pinch For Time 1 x as long as possible

Exercise Substitutions

Some strongman exercises are great substitutions for bodybuilding exercises the train the same muscles. For example farmers carries are a great exercise substitute for shrugs and grip work. In fact, I feel like Famer's Carries are one of the best all around exercises for developing overall strength and conditioning.

Sample Exercise Substitutions

1. Shrugs & Grip Work > Famer's Carries
2. Dead Lifts > Tire Flips
3. Front Squats > Sand Bag Loading
4. Barbell Clean & Press > Keg Clean & Press
5. Abdominals > Yoke Walk
6. Seated Rows > Hand Over Hand Rope Pull
7. Straight Leg Dead Lifts > Keg carries
8. Upper Back & Biceps > Keg Carries
9. Hamstring & Glutes > Forward Sled Drags
10. Quads > Backwards Sled Drags

Strongman vs. Power Cleans For Football - Part 3

 

PART 1 of Strongman vs. Power Cleans For Football
PART 2 of Strongman vs. Power Cleans For Football


Elliott Hulse's eBook - The Critical Gridiron Program

Football Strength Training WorkoutThe Critical Gridiron Program - Football Strength Workouts

"Are You Ready For The Only Football Strength Training Program That Guarantees Athletes Will Gain Serious Mass, Strength & Speed?"

How much could you or your athletes benefit from a strength & conditioning program that gives you a step-by-step football training blueprint for developing superior strength and speed?

"So, how exactly do you build super STRONG and FAST football players? With the Critical Gridiron Program! Read more about this incredible football strength training workout program.

 

 

More Articles By Elliott Hulse

More Football Training Articles

 





Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
 
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips