WHEN YOU COMMIT TO STRONGMAN YOU ENTER THE GYM KNOWING YOU’RE SESSION WILL SCAR YOU WITH PAIN, AGONY AND SHEER GUT WRENCHING DISCOMFORT. THE CONCEPT IS QUITE SIMPLE – LIFT OR MOVE MASSIVE WEIGHTS, BUT THE EXECUTION IS FAR FROM SIMPLE AND DEMANDS ULTIMATE EFFORT, INTENSITY AND DETERMINATION.
The principles and science behind Strongman training have carried over to numerous sports and training disciplines in recent years. From Football to MMA and Rugby to Boxing, gyms across the globe are now crammed with tractor tyres, atlas stones and immovable sleds! Why? Because if anyone knows how to get bigger and stronger, it’s a Strongman!
Eddie Hall is blessed with natural strength and power. But this will only take a Strongman so far and certainly not far enough to lift the coveted WSM trophy. On top of natural ability, you need the mentality to put your body through hell as well as the knowledge of how to get the most out of your body from lift to lift and competition to competition.
In this incredible insight in to Eddie’s typical week of training, you will recognise this is not training for the uncommitted, this is hard core – blood, sweat and tears training of the very highest level…
|Day||Body Area / Exercise||Volume||Time|
|Monday||Swimming||1 minute on / 1 minute off||1 hour|
|Weight training legs and biceps:|
Squats, leg press, hamstring curls, good mornings
|Pyramid sets (up to 90% 1RM) for 6 reps||4 hours|
|Tuesday||Weight training chest and triceps:|
Flat bench press, incline bench press, incline dumbbell press, incline tricep extension, rope pulldown.
|Pyramid sets (up to 90% 1RM) for 6 reps||2.5 hours|
Prowler, tyre hits, tyre flips, boxing pads, step ups, battle ropes
|1 minute on / 1 minute off||1 hour|
|Physio - Hot / Cold treatment||1.5 hours|
|Thursday||Weight training back and biceps:|
Deadlift, lat pulldown, front pull downs, seated row, standing bicep curls
|Pyramid sets (up to 90% 1RM) for 6 reps||3.5 hours|
|Friday||Weight training shoulders and calves:|
Seated dumbell press, log press, seated band work on smith machine, standing lateral raise, seated lateral raise, standing calf raise
|Pyramid sets (up to 90% 1RM) for 6 reps||3 hours|
|Physio - Hot / Cold treatment||1 hour|
|Sunday||Recovery day - Big eat day|
Coupled with his structured and high calorie diet plan, this training plan is also accompanied by a high level of rest and recovery – after all, gains are made outside of the gym!
In terms of his style of training Eddie suggests “Be as explosive as you can with every rep to build fast twitch muscle fibres and gain strength quickly”. This style of training is even more brutal than the schedule would suggest because each session is full throttle. Although, something Eddie has learnt through the years stands out more than anything “Learn when to walk away! Once you’ve worked up to a really heavy set you’ve already ripped enough fibres to warrant growth so move onto another exercise”.