5 Tips to Crush Your First Strongman Competition
Signing up for your first strongman competition is a big step in determining if you are actually strong. You may be the strongest person in the gym, but until you compete with other strong people you're just a big fish a small pond. This was my case over 5 years ago.
At the time I was working at a personal training studio that specialized in kettlebells and "functional training." I thought since I trained with odd implements and was decently strong that I would crush this kind of competition.
My false sense of confidence started to dwindle as the competition approached because I realized I hadn't trained any of the events with half the implements or the comp weights. I scoured the internet all night reading everything and watching as many videos as possible. Lucky for you, I've decided to write the exact article I needed many years ago.
The McCann brothers, Robbie and Davey, are two of the nicest and most generous guys I've ever met. They may look scary, but they've helped just about anyone who's tried strongman in the state of Kentucky. I owe them a lot of my success.
Confidence in pressure situations is purely driven from preparation, so here are 5 tips to help you better prepare for your first strongman experience:
Practice with the implements
I know this seems obvious, but it can't be stressed enough. Barbell pressing is not log pressing, sled push isn't Yoke Carry, and nothing can mimic atlas stones. I don't care if you have to drive 4 hours to get one set, you have to get some kind of practice with the implement. I realized I made a huge mistake the first warm up set on the log at my first comp. It was nothing like a kettlebell or barbell press. Go figure, I struggled on this event and it cost me second place in the end. Find someone near you and get some practice in, you will greatly appreciate it.
Gear up
When competition day rolls around it's time to perform. I don't care what your thoughts are on beltless training or grip straps or -whatever- you don't get bonus points for going raw. These events put a tremendous amount of stress on the joints and you want to be as supported as possible. A good belt will help you get tight through the mid-section on events like overhead pressing, heavy carries, and deadlifts. The longer you can preserve your low back and hip muscles the better chance you have of winning at the end. My back got smoked instantly from log and I felt it the entire day. Don't make the same mistake. Also, don't be the person that misses out on first place because you didn't want to use grip support on a max rep deadlift event. I recommend at least using a quality belt, elbow sleeves, wrist wraps, and grip straps for events if they're allowed.
Support the Community
When I walked in to the event center for my first competition I was greeted by two of the scariest people you will ever see, the McCann brothers. On top of that, in front of me in line was a guy who was 6'3" 300lbs and behind me was a guy 6'4" 350. I was instantly intimidated and was reconsidering my choice. I hung in there and quickly realized this was a brotherhood. Almost every single person there was rooting for their competition and congratulating them when they bested them. Multiple guys even lent me equipment, helped me with technique, and supported me the whole time. Just remember that other people are trying hard just like you and could also use the support. Make friends, cheer others on, and have fun. That keeps you and everyone coming back and continuing to grow the sport.
Eat!
Before this comp I was the kind of guy that never ran out of gas during a workout. I thought, "It's only 5 exercises! We'll be done in no time and I'll eat after..." Once again, I was an idiot and payed for it. There may only be 5 events, but these events are maximum intensity and will drain you in less than a minute. They also take a long time to set up and clean up so expect about an hour between events. Most times you won’t be hungry until the very end because adrenaline is running so high that you get stuck in sympathetic mode and your body doesn't even think about digestion. Try to calm down after each event and get in calories. Anything helps, but my cooler always contains Gatorade and amino acids, fruit, protein bars, chips for sodium, and candy (because I like candy). Stay hydrated and keep your blood sugar up.
Just Compete
If you are a coach of some sort like me, then you probably struggle to shut that part of you off. I see a lot of coaches go into these events and spend so much time warming up, stretching, and analyzing every implement and technique. When it’s time to perform you need to shut your brain off and just go. You also don't want to be loose and mobile going into events that require minimal mobility and maximum stiffness. Hit a few warm up sets with the implement and then just step aside and be ready. Usain bolt doesn't think about his stride when its race time; he just thinks GO! Don't over stretch, don't over think, just grab that weight and give it hell for 60s. If a bar doesn't move off the floor, grip the f*ck out of it and pull for 5 solid seconds before you walk away (got this tip from strength coach Nathan Stivers). If you have time left in a set, you better be going until the very finish. You will regret nothing more than quitting on an event early. Leave it all out there and you will walk away proud and respected by your peers.
Bonus: Outdoor comps
Some strongman events are outdoors, and I can't stress enough how important it is to bring something to shade yourself. The sun will completely drain you between events if you don't have any shade and not to mention you will walk away with a wicked farmers tan. You're going to be sore enough from the event, let's not add skin blisters to the mix. Outdoor workouts also present the challenge of sight. When you train indoors you are used to looking at fixed point, but there is no fixed point in the sky. This usually throws off balance so be ready and try to look at the judge, a tree, or anything fixed.
I hope this list gives you a better plan on how to attack your first competition. If you want to compete but haven't signed up yet check out United States Strongman or North American Strongman schedules to see when the next one is coming to your area. Stay strong, my friend, and good luck!