The world of Strongman is not just about raw power and brute force; it’s a symphony of strength, technique, endurance, and mental fortitude. As we embark on Week 11 of Cycle 2 in our Strongman Training journey, we find ourselves at a pivotal juncture. This week is not merely a continuation of the previous weeks but a testament to the progress made, the barriers broken, and the new challenges that lie ahead.
For many, the number 11 symbolizes transition, evolution, and innovation. In the context of our training, it represents the bridge between what we’ve learned and where we aspire to be. It’s about pushing past our perceived limits and setting new benchmarks. It’s about recognizing our strengths, addressing our weaknesses, and refining our techniques to achieve unparalleled excellence.
This week, we will delve deeper into the intricacies of strength training, focusing on advanced techniques, recovery strategies, and the importance of mental resilience. We will explore exercises that challenge both the body and the mind, pushing participants to tap into reservoirs of strength they never knew they had.
But beyond the physical, Week 11 is also about introspection. It’s about understanding one’s journey, celebrating the milestones, and setting sights on future goals. As we navigate through the workouts, drills, and recovery sessions, we will also emphasize the importance of reflection, gratitude, and envisioning the path ahead.
So, as we lace up our training shoes and gear up for the week, let’s remember that every drop of sweat, every rep, and every moment of exhaustion is a step closer to our goals. Week 11 is not just another week; it’s a celebration of the journey thus far and an exciting preview of the greatness that lies ahead.
Table of Contents:
1. Day 1: Beyond Physical Strength
Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
Main Workout
- Compound Lifts
- Explosive Movements
- Strongman Specifics
- Accessory Work
- Core Circuit
Cool Down
- Gradual Cardio Deceleration
- Static Stretches
- Deep Breathing and Relaxation
- Hydration and Nutrition
- Mindful Reflection
2. Day 2: The Mental Game
Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Mental Preparation
Main Workout
- Technical Drills
- Strongman Specifics
- Accessory Work for Technique
- Core Stability for Lifts
- Mobility Work
Cool Down
- Gentle Cardio Deceleration
- Static Stretches
- Deep Breathing and Relaxation
- Hydration and Nutrition
- Reflective Journaling
3. Day 3: Embracing the Journey
Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Mental Preparation
- Main Workout
- Restorative Movements
- Mobility Work
- Balance and Stability
- Mindful Activities
- Breathing Exercises
Cool Down
- Gentle Cardio Deceleration
- Static Stretches
- Deep Breathing and Relaxation
- Hydration and Nutrition
- Gratitude Practice
4. Overview
5. References
Day 1: Beyond Physical Strength (Strongman Cycle 2 Week 11)
Warm-Up:
Cardiovascular Activation:
Begin with a 10-minute brisk walk or light jog. This helps to increase the heart rate, sending oxygen-rich blood to the muscles, preparing them for the intense workout ahead.
Dynamic Stretches:
Spend 5 minutes on dynamic stretching exercises to improve flexibility and range of motion. Incorporate movements such as leg swings (both front-to-back and side-to-side), arm circles, and torso twists.
Joint Mobilization:
Dedicate 5 minutes to mobilize the major joints. Perform ankle rolls, wrist rotations, shoulder shrugs, and gentle neck rotations. This helps in lubricating the joints, reducing the risk of injuries.
Activation Drills:
Engage in 5 minutes of plyometric exercises to activate the major muscle groups. Include exercises like jump squats, burpees, and medicine ball throws. These drills are crucial for priming the muscles for the explosive movements in the main workout.
Mental Preparation:
Spend 2-3 minutes in a quiet stance, focusing on deep breathing. Visualize the exercises you’re about to perform, and set a positive intention for the workout. This mental prep time can significantly enhance performance and focus during the workout.
The warm-up phase is crucial in any strength training regimen, especially in a discipline as demanding as Strongman. It’s not just about preparing the body but also about aligning the mind. As we transition from the warm-up to the main workout, it’s essential to carry forward the momentum, energy, and focus cultivated during these initial exercises.
Main Workout:
Compound Lifts:
These exercises engage multiple muscle groups and are the foundation of strength training.
- Squats: 4 sets of 8 reps. Ensure proper form by keeping the back straight and pushing the hips back. This exercise targets the quadriceps, hamstrings, glutes, and lower back.
- Bench Press: 4 sets of 8 reps. Focus on a controlled motion, keeping the barbell aligned with the chest. This primarily targets the chest, shoulders, and triceps.
Explosive Movements:
These exercises are designed to build power and explosiveness, essential for strongman events.
- Power Cleans: 3 sets of 6 reps. Starting with the barbell on the ground, explosively lift it to the shoulders in one fluid motion. This works the entire posterior chain, from the calves to the upper back.
- Box Jumps: 3 sets of 10 jumps. Use a sturdy box or platform, focusing on explosive power from the legs to jump onto the box. This exercise targets the leg muscles and enhances plyometric strength.
Strongman Specifics:
These exercises mimic the movements and challenges faced in strongman competitions.
- Tire Flips: 3 sets of 5 flips. Using a large tractor tire, squat down, grip the tire, and use your legs and core to flip it over. This is a full-body workout, emphasizing the legs, back, and core.
- Farmer’s Walk: 3 sets of 40 meters. Holding a heavy weight in each hand (dumbbells, kettlebells, or specialized farmer’s walk handles), walk the set distance as quickly as possible. This challenges the grip, forearms, shoulders, and core.
![Strongman Cycle 2 Week 11](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmanfarmerwalk5.png)
Accessory Work:
These exercises complement the primary movements, targeting specific muscles and improving overall balance and stability.
- Dumbbell Lunges: 3 sets of 10 reps per leg. Holding a dumbbell in each hand, step forward into a lunge, ensuring the knee doesn’t go past the toes. This targets the quads, hamstrings, and glutes.
- Pull-Ups: 3 sets to failure. Using an overhand grip, pull yourself up until the chin is above the bar. This focuses on the back muscles, particularly the lats, and also engages the biceps.
Core Circuit:
A strong core is essential for stability and power in strongman events.
- Planks: 3 sets of 40 seconds. Maintain a straight line from head to heels, engaging the core.
- Russian Twists: 3 sets of 20 reps (10 each side). Holding a weight, sit with the feet off the ground and twist the torso, touching the weight to the ground beside you.
- Hanging Leg Raises: 3 sets of 10 reps. Hanging from a bar, raise the legs to a 90-degree angle, engaging the lower abs.
This main workout is designed to challenge both the strength and endurance of the participant. It’s a blend of traditional strength training exercises and movements specific to strongman competitions. The combination ensures a comprehensive workout that targets all major muscle groups while also honing the skills required for strongman events.
![Strongman Cycle 2 Week 11](https://colosseumstrength.com/wp-content/uploads/2023/08/fxquadro-freepik.jpg)
Cool Down:
Gradual Cardio Deceleration:
Spend 5-7 minutes walking at a relaxed pace or cycling on a stationary bike. This helps in bringing down the heart rate gradually and aids in the removal of lactic acid built up in the muscles during the intense workout.
Static Stretches:
Engage in deep stretches targeting all the major muscle groups worked during the session. Hold each stretch for 20-30 seconds.
- Hamstring Stretch: Sit with one leg extended and the other bent, reaching forward towards the toes of the extended leg.
- Quadriceps Stretch: While standing, pull one heel towards the glutes, holding the ankle.
- Chest Stretch: With arms extended, grip a door frame or wall and turn the body away until a stretch is felt across the chest.
- Latissimus Dorsi Stretch: Sit with legs extended, lean forward, and reach both hands out in front, feeling a stretch in the back.
Deep Breathing and Relaxation:
Spend 5 minutes focusing on deep, diaphragmatic breathing. Inhale deeply through the nose, hold for a few seconds, and exhale slowly through the mouth. This helps in oxygenating the body and promotes relaxation.
Hydration and Nutrition:
Rehydrate with water or an electrolyte drink. Post-workout, it’s crucial to replenish the body with essential nutrients. Consider consuming a protein shake or a meal rich in proteins and complex carbohydrates to aid muscle recovery.
Mindful Reflection:
Dedicate 3-5 minutes to reflect on the workout. Recognize the efforts, acknowledge the challenges faced, and set intentions for the next session. This practice helps in building a positive mindset and reinforces commitment to the training journey.
The cool-down phase is as essential as the warm-up and main workout. It aids in recovery, reduces the risk of injuries, and ensures that the body and mind are in a relaxed state post the intense training session. Taking the time to cool down properly can significantly enhance overall training results and ensure that you’re ready and rejuvenated for the next session.
Day 2: The Mental Game (Strongman Cycle 2 Week 11)
Warm-Up:
Cardiovascular Activation:
Start with a 10-minute light jog or brisk walk. This initial phase helps elevate the heart rate and prepares the body for the exercises ahead.
Dynamic Stretches:
Dedicate 5 minutes to dynamic stretching to improve flexibility and range of motion. Incorporate leg kicks, arm swings, and torso rotations to engage the major muscle groups.
Joint Mobilization:
Spend another 5 minutes focusing on joint mobility. Execute gentle rotations for the ankles, wrists, shoulders, and neck. This not only prepares the joints for the workout but also helps in preventing potential injuries.
Activation Drills:
Engage in 5 minutes of plyometric exercises like jump squats, high knees, and butt kicks. These drills are essential to activate the muscles and prepare them for the intensity of the main workout.
Mental Focus and Visualization:
This is particularly crucial for “The Mental Game” day. Spend 3-5 minutes in a quiet stance, eyes closed, focusing on deep breathing. Visualize the exercises you’re about to undertake, imagine yourself executing them perfectly, and feel the strength and energy in your body. Setting a positive and focused intention for the workout can significantly enhance performance and results.
The emphasis on the mental aspect during the warm-up is crucial for Day 2. The mind plays a pivotal role in physical performance, especially in a discipline as demanding as Strongman. By aligning the mind and body during the warm-up, participants can tap into a deeper reservoir of strength, endurance, and resilience during the main workout.
Main Workout:
Compound Lifts with Focus Drills: These exercises not only engage multiple muscle groups but also challenge the mind’s ability to maintain focus under physical strain.
- Deadlifts with Breath Control: 4 sets of 6 reps. Execute the deadlift while focusing on controlled breathing. Inhale during the lift and exhale on the release. This enhances core stability and mental concentration.
- Bench Press with Eyes Closed: 3 sets of 8 reps. By closing the eyes, you rely more on proprioception and muscle memory, enhancing the mind-muscle connection.
- Balance and Stability Work: These exercises challenge the body’s equilibrium while also demanding mental focus.
- Single Leg Romanian Deadlifts: 3 sets of 8 reps per leg. Holding a dumbbell in one hand, hinge at the hips while lifting the opposite leg behind. This exercise requires both physical balance and mental concentration.
- Stability Ball Planks: 3 sets of 30 seconds. Holding a plank position with forearms on a stability ball challenges the core and demands heightened focus to maintain position.
Strongman Specifics with Mental Challenges: Incorporating mental tasks into traditional strongman exercises.
- Log Lift with Math Problems: 3 sets of 5 reps. As you lift the log, have a training partner shout out simple math problems. This dual-tasking challenges cognitive function while under physical strain.
Bu gönderiyi Instagram’da gör
- Atlas Stone Loading with Memory Tasks: 3 sets of 3 reps. After each rep, recall a sequence of numbers or colors presented before the set. This enhances memory recall under pressure.
- Meditative Movements: Exercises that combine physical movement with meditative practices.
Tai Chi Inspired Push-Pulls:
3 sets of 10 reps. Execute slow, deliberate push and pull movements while focusing on deep, rhythmic breathing.
- Yoga Flow Sequence: 1 set of a 5-minute flow. Incorporate poses like the Warrior series and Sun Salutations, focusing on breath synchronization with movement.
- Cognitive Drills: Engage the brain while the body is at work.
- Reaction Ball Catches: 3 sets of 1 minute. Using a reaction ball that bounces unpredictably, throw it against a wall and catch. This enhances hand-eye coordination and cognitive reaction speed.
- Color Coordination Drills: 3 sets of 10 reps. Using colored cones or markers, quickly arrange and rearrange them in specific sequences.
Day 2’s main workout is a fusion of physical exertion and cognitive challenges. The goal is to train the mind to remain sharp, focused, and resilient even when the body is under intense strain. This combination is especially valuable in strongman competitions, where mental fortitude can be the difference between success and failure.
Cool Down:
Gradual Cardio Deceleration:
Dedicate 5-7 minutes to a gentle walk or slow cycling. This phase helps to lower the heart rate and facilitates the removal of metabolic waste products from the muscles.
Static Stretches:
Engage in 10 minutes of deep stretching, targeting all the major muscle groups.
- Forward Fold: Stretch the hamstrings and lower back by hinging at the hips and reaching towards the ground.
- Child’s Pose: A restorative yoga pose that stretches the back and provides a moment of relaxation.
- Butterfly Stretch: Sit with the soles of your feet together and gently press the knees towards the ground, stretching the inner thighs.
- Mindfulness and Meditation: Spend 5 minutes in a seated or lying position, focusing on your breath. Allow any tension or stress from the workout to melt away with each exhale. This practice not only aids in physical recovery but also calms the mind.
Progressive Muscle Relaxation:
Starting from the toes and moving up to the head, tense each muscle group for 5 seconds and then release. This technique helps in identifying any residual tension in the body and promotes relaxation.
Hydration and Nutrition:
Replenish lost fluids by drinking water or an electrolyte-rich drink. Consider consuming a post-workout snack or shake that combines protein and carbohydrates to support muscle recovery.
![](https://colosseumstrength.com/wp-content/uploads/2023/09/flat-lay-kitchen-utensils-with-grains_freepik.jpg)
Reflective Journaling:
Take a few minutes to jot down your thoughts about the workout. Note any particular challenges faced, achievements, and areas for improvement. This practice provides insight into your training journey and can be a source of motivation for future sessions.
The cool-down phase is essential for recovery and setting the tone for the rest of the day. After a workout that challenges both the body and mind, it’s crucial to give both adequate time to relax and rejuvenate. Proper cool-down practices can enhance overall training outcomes and reduce the risk of injuries and mental fatigue.
Day 3: Embracing the Journey
Warm-Up:
Cardiovascular Activation: Begin with a 10-minute light aerobic activity. This could be a brisk walk, a gentle jog, or cycling on a stationary bike. The aim is to increase the heart rate and get the blood flowing to the muscles.
Dynamic Stretches: Spend 7 minutes on dynamic stretching exercises that prepare the body for the workout ahead. Incorporate movements like arm circles, leg swings, and torso twists to engage different muscle groups.
Joint Mobilization: Dedicate 5 minutes to mobilizing the major joints. Perform ankle rolls, wrist circles, shoulder shrugs, and gentle neck rotations. This helps in lubricating the joints and preventing potential injuries.
- Mind-Body Connection Drills: As the theme of the day is “Embracing the Journey,” it’s essential to establish a strong connection between the mind and body. Spend 5 minutes on exercises like balance beams or single-leg stands, focusing on the sensations in the body and the present moment.
- Visualization: Close the warm-up with 3 minutes of visualization. Sit or lie down in a comfortable position, close your eyes, and visualize the workout ahead. Imagine yourself performing each exercise with perfect form, feeling strong and confident. This mental rehearsal can enhance performance and set a positive tone for the session.
The warm-up for “Embracing the Journey” is designed to be holistic, addressing both the physical and mental aspects of training. By the end of this warm-up, participants should feel physically primed and mentally centered, ready to tackle the main workout with enthusiasm and focus.
Main Workout:
Functional Strength Movements:
These exercises mimic everyday activities, emphasizing the practical application of strength.
- Goblet Squats: 4 sets of 10 reps. Holding a kettlebell or dumbbell close to the chest, perform deep squats. This exercise targets the quads, hamstrings, and glutes while also engaging the core.
- Farmer’s Walk: 3 sets of 1-minute walks. Holding a heavy weight in each hand, walk with a straight posture. This challenges grip strength, core stability, and overall endurance.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongman6.png)
Strongman Classics:
Revisit some of the iconic strongman exercises to celebrate the journey so far.
- Tire Flips: 3 sets of 6 flips. Using proper technique, flip a large tire end over end. This is a full-body movement that particularly engages the back, legs, and arms.
- Log Press: 3 sets of 8 reps. Lift a log from the ground to overhead, emphasizing proper form and technique.
Endurance Challenges:
Test the body’s stamina and resilience.
- Rowing Machine: 2 sets of 500 meters. Aim for a consistent pace and focus on synchronized movement and breathing.
- Battle Ropes: 3 sets of 30-second waves. Create waves with the ropes, alternating arms. This is a great cardiovascular exercise that also targets the arms and shoulders.
Mindful Movements:
Incorporate exercises that require a deep mind-muscle connection.
- Pilates Series: 1 set of the Pilates five abdominal series, focusing on controlled movements and deep core engagement.
- Tai Chi Sequences: Spend 5 minutes practicing Tai Chi movements, emphasizing fluidity and mindfulness.
Flexibility and Mobility Work:
As the journey also involves taking care of one’s flexibility and joint health.
- Yoga Flow: 1 set of a 10-minute flow, incorporating poses like Downward Dog, Warrior I, and Tree Pose. This helps in stretching the muscles and improving balance.
- Foam Rolling: Spend 5 minutes rolling out tight muscles, especially focusing on the back, legs, and shoulders.
“Embracing the Journey” is all about recognizing the progress made, the challenges overcome, and setting sights on future goals. This main workout is a blend of strength, endurance, mindfulness, and flexibility exercises, reflecting the holistic nature of the strongman journey. It’s not just about raw power; it’s about the harmony of body and mind, and the continuous pursuit of improvement.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmantyreflip.png)
Cool Down:
Gradual Cardio Deceleration:
Begin with a 7-minute gentle walk or slow cycling. This helps to bring down the heart rate gradually and facilitates the transition from the high-intensity workout to a state of relaxation.
Static Stretches:
Engage in 10 minutes of deep, static stretching, targeting the major muscle groups worked during the session.
- Hamstring Stretch: Sit with one leg extended and the other bent, reaching forward towards the extended foot.
- Quadriceps Stretch: Standing, pull one heel towards the glutes, feeling a stretch in the front of the thigh.
- Chest Opener: Interlace the fingers behind the back and gently lift the arms, opening up the chest and shoulders.
Guided Meditation:
Dedicate 5 minutes to a guided relaxation or meditation session. This can be done lying down or seated. Focus on deep, rhythmic breathing and let go of any tension in the body. Visualize a calm and peaceful place, allowing the mind to drift into a state of tranquility.
- Muscle Relaxation Technique: Starting from the toes and moving upwards, tense each muscle group for a few seconds and then release. This method helps in identifying and releasing any residual tension in the body.
Hydration and Nutrition:
Drink water or a replenishing drink to stay hydrated. Consider consuming a post-workout snack or shake that combines protein and carbohydrates to aid muscle recovery.
Reflective Practice:
Take a few moments to reflect on the workout and the journey so far. Think about the achievements, the challenges, and the growth experienced. Jot down any thoughts or feelings in a journal, capturing the essence of the journey.
The cool-down phase is a time for the body and mind to recover and rejuvenate. After a comprehensive workout that celebrates the journey of strongman training, it’s essential to give both the body and mind the care and attention they deserve. Proper cool-down practices can enhance overall well-being, reduce the risk of injuries, and set a positive tone for the rest of the day and upcoming training sessions.
Overview (Strongman Cycle 2 Week 11)
As we wrap up Week 10 of the Strongman Training Cycle 2, it’s essential to pause and appreciate the journey undertaken. From the initial stages of building foundational strength to mastering the intricate techniques of iconic strongman exercises, the progression has been nothing short of remarkable. But beyond the physical gains and the numbers on the barbell, this journey has been about personal growth, resilience, and the indomitable spirit of pushing past one’s limits.
The theme of “Embracing the Journey” has been a constant reminder that in the world of Strongman Cycle 2 Week 11 training, the path is as significant as the destination. Every drop of sweat, every moment of doubt, every triumphant lift, and every lesson learned along the way contributes to the tapestry of the strongman journey. It’s a journey that tests not just the muscles but the heart and soul.
This week, we delved deep into the realms of mental strength and mindfulness, recognizing that true power is a blend of physical prowess and mental fortitude. The workouts were designed not just to challenge the body but to nurture the mind, emphasizing the holistic nature of strongman training.
Strongman Training: Cycle 2, Week 10 has been a testament to the spirit of the sport and the community. It’s a celebration of strength in all its forms – physical, mental, and emotional. As we move forward, let’s carry the lessons, the memories, and the experiences with us, using them as fuel for the next chapter of our strongman story.
Here’s to the culmination of grit and glory, and to the many more milestones ahead!
References:
- Todd, J. (1995). *From Milo to Milo: A history of barbells, dumbbells, and Indian clubs*. Iron Game History, 3(6), 4-16.
- Hall, M. (2000). *The Strongman: Historical development and context*. The Sports Historian, 20(2), 70-87.
- Smith, R. (2012). *Strongman training techniques and benefits*. Strength and Conditioning Journal, 34(5), 1-8.
- Thompson, B. J., Stock, M. S., Shields, J. E., Luera, M. J., Munayer, I. K., Mota, J. A., … & Olinghouse, K. D. (2015). *Barbell deadlift training increases the rate of torque development and vertical jump performance in novices*. The Journal of Strength & Conditioning Research, 29(1), 1-10.
- Winkelman, N. (2014). *The integration of mindfulness and psychology in strength and conditioning*. Strength and Conditioning Journal, 36(6), 10-19.
- Cook, G., Burton, L., & Hoogenboom, B. (2006). *Pre-participation screening: the use of fundamental movements as an assessment of function – part 1*. North American journal of sports physical therapy: NAJSPT, 1(2), 62.
- McGill, S. M., & Marshall, L. W. (2012). *Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads*. The Journal of Strength & Conditioning Research, 26(1), 16-27.
- Jones, M. T. (2016). *Progressive overload in tactical populations: The role of load and repetition maximum on strength and power development*. Strength & Conditioning Journal, 38(4), 82-87.
- Beck, T. W. (2013). *The importance of a priori sample size estimation in strength and conditioning research*. The Journal of Strength & Conditioning Research, 27(8), 2323-2337.
- Haff, G. G., & Triplett, N. T. (Eds.). (2015). *Essentials of strength training and conditioning 4th edition*. Human kinetics.
- Featured image @instagram, freepik (com)
- Featured stream @instagram, youtube (com)