The journey of a strongman competitor is one of continuous evolution. As we delve into Strongman Cycle 2, Week 6, the training intensifies, pushing athletes to elevate their game and surpass their own expectations. This week is a culmination of the lessons learned, the strength gained, and the techniques mastered in the previous weeks. Let’s embark on this transformative journey, day by day.
The realm of strongman competitions is a testament to the incredible capabilities of the human body. It’s a world where raw power meets unwavering determination, where athletes push their limits to lift, carry, and move objects that seem insurmountable to the average person. But behind the scenes of these awe-inspiring feats lies a meticulously crafted training regimen, one that balances strength, technique, endurance, and recovery.
As we venture into Cycle 2, Week 6 of strongman training, we are at a pivotal juncture. The foundation has been laid in the preceding weeks, with athletes having honed their skills, built formidable strength, and developed a resilience that’s crucial for the challenges ahead. Now, it’s time to elevate the game, to push beyond known boundaries, and to prepare for the pinnacle of strongman events.
This week is not just about lifting heavier weights or enduring longer sessions;
it’s about perfecting the art of each movement, understanding the nuances of every technique, and listening to the body’s cues. It’s about recognizing that while strength is the cornerstone of a strongman, it’s the combination of skill, strategy, and mental fortitude that distinguishes the great from the good.
Join us on this journey through Cycle 2, Week 6, as we delve deep into the intricacies of strongman training, exploring the challenges and triumphs of each day, and uncovering the secrets that propel these athletes to superhuman feats. Whether you’re an aspiring strongman, a fitness enthusiast, or someone simply fascinated by the world of strength sports, this exploration promises insights, revelations, and inspiration.
Table of Contents:
1. Day 1: Maximizing Power Output
- Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Main Workout
- Barbell Deadlifts
- Box Jumps
- Power Cleans
- Push Press
- Tire Flips
- Kettlebell Swings
2. Day 2: Resilience and Recovery
- Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Main Workout
- Tempo Squats
- Farmer’s Walk
- Static Holds (Overhead Position)
- Bent-over Dumbbell Rows
- Interval Running
- Core Circuit
- Cool Down
- Gradual Cardio Deceleration
- Static Stretches
- Deep Breathing Exercises
- Hydration and Nutrition
- Mindful Reflection
3. Day 3: Perfecting the Art of Lifts
- Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Main Workout
- Technique Drills for Squats
- Overhead Press Technique Training
- Deadlift Form Refinement
- Bench Press Technique Drills
- Atlas Stone Lifting Technique
- Accessory Work
- Cool Down
- Gradual Cardio Deceleration
- Static Stretches
- Deep Breathing and Relaxation
- Hydration and Nutrition
- Mindful Reflection
4. Overview
5. References
Day 1: Maximizing Power Output (Strongman Cycle 2 Week 6)
In the demanding world of strongman competitions, power output is a critical determinant of success. It’s not just about how much you can lift, but how quickly and efficiently you can generate force. Day 1 of Strongman Cycle 2, Week 6, is laser-focused on amplifying this power output, pushing athletes to harness their strength and channel it with precision and velocity.
Warm-Up:
A well-structured warm-up not only prepares the body for the impending physical challenges but also aligns the mind, setting the tone for the entire session. Here’s a breakdown of the warm-up routine for Day 1:
Cardiovascular Activation:
- 5-Minute Jog: Start with a light-paced jog to get the heart rate up and improve blood circulation. This initial cardio burst ensures that the muscles are oxygenated and ready for action.
Dynamic Stretches:
- Leg Swings: Holding onto a support, swing one leg forward and backward in a controlled motion. Perform 10 swings for each leg. This movement activates the hip flexors and hamstrings.
- Arm Circles: Extend arms out to the sides and perform small to large circular motions, first clockwise and then counter-clockwise. This exercise warms up the shoulder joints and prepares them for lifting movements.
- Torso Twists: With feet shoulder-width apart, twist the torso to the left and then to the right, keeping the hips stable. This movement engages the core and warms up the spine.
Bu gönderiyi Instagram’da gör
Joint Mobilization:
- Ankle Rolls: While seated, lift one foot off the ground and rotate the ankle in both directions. This prepares the ankles for movements that require stability.
- Wrist Flexes: Extend arms forward and flex the wrists up and down. This movement warms up the wrists, crucial for grip-based exercises.
Activation Drills:
- Jumping Jacks: Perform a set of 20 jumping jacks. This full-body movement elevates the heart rate further and activates the major muscle groups.
- Bodyweight Squats: Perform 15 squats, focusing on form and depth. This drill activates the quads, hamstrings, and glutes, preparing them for the power lifts ahead.
The warm-up for Day 1 is meticulously designed to ensure that every muscle group, joint, and ligament is primed for action. It sets the foundation for the power-packed session ahead, ensuring that the athlete can tap into their maximum power output safely and effectively.
Main Workout:
The main workout for Day 1 is centered around exercises that challenge and enhance the body’s power output. These exercises are chosen for their ability to engage multiple muscle groups simultaneously, requiring the athlete to generate force rapidly. Here’s a breakdown of the main workout routine:
Barbell Deadlifts:
- Sets and Reps: 5 sets of 5 reps.
- Purpose: The deadlift is a foundational powerlifting exercise that targets the entire posterior chain, including the hamstrings, glutes, and back. Lifting heavy weights in this compound movement maximizes power output and builds raw strength.
Box Jumps:
- Sets and Reps: 4 sets of 8 jumps.
- Purpose: Box jumps are a plyometric exercise that focuses on explosive leg power. The rapid force generation required to jump onto a raised platform enhances fast-twitch muscle fiber activation.
Power Cleans:
- Sets and Reps: 4 sets of 6 reps.
- Purpose: Power cleans are an Olympic lifting movement that requires coordination, timing, and explosive power. The movement engages the legs, hips, and upper body, teaching the athlete to generate and transfer power efficiently.
Push Press:
- Sets and Reps: 4 sets of 6 reps.
- Purpose: This overhead pressing movement combines strength and momentum. By using the legs to initiate the press, athletes can lift heavier weights, maximizing upper body power output.
Tire Flips:
- Sets and Reps: 3 sets of 5 flips.
- Purpose: Tire flips are a staple in strongman training. The exercise requires full-body engagement, from the initial lift to the push that flips the tire. It’s a true test of functional strength and power.
Kettlebell Swings:
- Sets and Reps: 3 sets of 15 swings.
![Strongman Cycle 2 Week 6](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmankettle.png)
- Purpose: This dynamic movement targets the hips, glutes, and core. The explosive nature of the swing emphasizes power generation and transfer, enhancing the body’s ability to produce force rapidly.
Each exercise in the main workout is chosen for its potential to challenge the athlete’s power thresholds. The combination of compound lifts, plyometrics, and functional movements ensures a well-rounded approach to power training. By the end of this session, athletes will have tapped into their maximum power output, pushing their limits and setting the stage for further progress in the weeks to come.
Cool Down:
After a rigorous session focused on maximizing power output, it’s essential to guide the body into a state of relaxation and recovery. The cool-down phase is designed to gradually reduce the heart rate, stretch the worked muscles, and promote relaxation, ensuring optimal recovery and reducing the risk of injury.
Here’s a breakdown of the cool-down routine for Day 1:
Gradual Cardio Deceleration:
- 5-Minute Walk: Begin with a slow-paced walk, allowing the heart rate to come down gradually. This transition helps in flushing out lactic acid built up during the intense workout.
Static Stretches:
- Hamstring Stretch: Sit on the ground with one leg extended and the other bent inward. Reach forward towards the toes of the extended leg, holding the stretch for 20-30 seconds. Repeat on the other side.
- Quadriceps Stretch: Standing upright, bend one knee and bring the heel towards the glutes. Hold the ankle with the hand, keeping the thighs aligned. Hold for 20-30 seconds and switch sides.
- Shoulder Stretch: Extend one arm across the body at shoulder height. Use the opposite hand to gently press the arm closer, stretching the shoulder. Hold for 20-30 seconds and switch sides.
- Lower Back Stretch: Lie on your back and pull both knees towards the chest. Hold onto the shins and gently rock side to side, stretching the lower back.
Deep Breathing Exercises:
Spend 3-5 minutes practicing deep, diaphragmatic breathing. Inhale deeply through the nose, allowing the abdomen to rise, and exhale slowly through the mouth. This practice not only calms the nervous system but also aids in oxygenating the muscles, promoting faster recovery.
Hydration:
Consume water or an electrolyte drink to replenish lost fluids and aid in muscle recovery. Proper hydration post-workout is crucial for optimal muscle function and recovery.
Reflection:
Take a moment to reflect on the workout, acknowledging the effort put in and any milestones achieved. This mental cool-down is essential for building a positive mindset and fostering motivation for future sessions.
The cool-down phase is as crucial as the warm-up and main workout. It ensures that the body and mind transition smoothly from a state of high activity to relaxation, setting the foundation for effective recovery and preparation for subsequent training sessions.
Day 2: Resilience and Recovery (Strongman Cycle 2 Week 6)
In the grueling world of strongman competitions, resilience is the unsung hero. It’s the ability to bounce back from setbacks, to push through fatigue, and to maintain performance levels even when the body screams for rest. Coupled with recovery, the process of restoring and rejuvenating the body post-exertion, resilience forms the backbone of sustained athletic performance. Day 2 of Strongman Cycle 2, Week 6, delves into building this resilience and emphasizing the importance of recovery.
Warm-Up:
The warm-up for Day 2 is designed to gently activate the body, increase blood flow, and mentally prepare the athlete for the session ahead. Here’s a breakdown of the warm-up routine:
Cardiovascular Activation:
- 5-Minute Light Cycling: Opt for a stationary bike and pedal at a comfortable pace. This low-impact cardio boosts circulation, warming up the muscles without placing excessive stress on the joints.
Dynamic Stretches:
- Hip Circles: Stand with feet hip-width apart and place hands on the hips. Rotate the hips in a circular motion, first clockwise and then counter-clockwise. This movement activates the hip joints and warms up the surrounding muscles.
- Arm Swings: With a relaxed posture, swing the arms forward and backward in a controlled motion. This dynamic stretch warms up the chest and back muscles, preparing them for the exercises ahead.
- Leg Crossovers: Standing upright, cross one leg over the other in a swinging motion, alternating sides. This movement stretches the outer thighs and warms up the hip abductors.
Joint Mobilization:
- Wrist Rotations: Extend arms forward and rotate the wrists in both clockwise and counter-clockwise directions. This prepares the wrists for exercises that require grip strength and stability.
- Ankle Flexes: While seated, extend one leg forward and flex the ankle up and down. This movement warms up the ankle joint, crucial for stability during weight-bearing exercises.
Activation Drills:
- Bodyweight Lunges: Perform 10 lunges on each leg, focusing on form and depth. This drill activates the quads, hamstrings, and glutes, ensuring they’re responsive for the main workout.
- Plank to Downward Dog: Start in a plank position and transition to a downward dog, stretching the back and hamstrings. Perform 8-10 repetitions. This movement engages the core and provides a gentle stretch to the posterior chain.
The warm-up for Day 2 is a blend of cardiovascular activation, dynamic stretching, joint mobilization, and muscle activation drills. It ensures that the body is limber, responsive, and ready to tackle the challenges of resilience and recovery training.
Main Workout:
The main workout for Day 2 emphasizes exercises that challenge the body’s endurance, stamina, and ability to recover. These exercises are designed to push athletes to their limits, emphasizing the importance of maintaining form and technique even as fatigue sets in.
Here’s a breakdown of the main workout routine:
Tempo Squats:
- Sets and Reps: 4 sets of 8 reps.
- Purpose: By controlling the descent (e.g., a 3-second count down) and then exploding up, athletes challenge their muscles’ endurance and control. This exercise emphasizes the importance of maintaining form under prolonged tension.
Farmer’s Walk:
- Sets and Distance: 3 sets of 40 meters.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmanfarmerwalk5.png)
- Purpose: Carrying heavy weights over a distance tests grip strength, core stability, and overall endurance. The challenge is to maintain posture and pace, emphasizing resilience as fatigue sets in.
Static Holds (Overhead Position):
- Sets and Duration: 3 sets of 20-30 seconds.
- Purpose: Holding a weight overhead for an extended period tests shoulder stability and strength. It’s a mental and physical challenge, emphasizing the importance of resilience and recovery.
Bent-over Dumbbell Rows:
- Sets and Reps: 3 sets of 12 reps per arm.
- Purpose: This exercise targets the back muscles, requiring them to work under tension for an extended period. It emphasizes muscle endurance and the importance of maintaining form as fatigue sets in.
Interval Running:
- Sets and Duration: 4 sets of 200 meters, with 1-minute rest between intervals.
- Purpose: Short bursts of high-intensity running followed by rest periods challenge cardiovascular endurance and recovery. It tests the body’s ability to bounce back after intense exertion.
Core Circuit:
- Exercises: Planks (30 seconds), Side Planks (20 seconds each side), Russian Twists (20 reps), and Leg Raises (15 reps).
- Purpose: A strong core is essential for resilience in strongman events. This circuit challenges the core muscles, emphasizing endurance and stability.
Each exercise in the main workout is designed to push the boundaries of resilience and recovery. Athletes are encouraged to listen to their bodies, understanding when to push harder and when to focus on recovery. The combination of strength, endurance, and recovery exercises ensures a holistic approach to training, preparing athletes for the diverse challenges of strongman competitions.
Cool Down:
After the intensity of a resilience and recovery-focused workout, the body needs a structured cool-down to transition from a state of high exertion to relaxation. This phase is crucial for promoting muscle recovery, reducing post-workout soreness, and enhancing flexibility.
Here’s a breakdown of the cool-down routine for Day 2:
Gradual Cardio Deceleration:
- 5-Minute Gentle Walk: Begin with a slow-paced walk, allowing the heart rate to decrease gradually. This aids in lactic acid removal from the muscles and promotes overall relaxation.
Static Stretches:
- Forward Fold: Stand with feet hip-width apart and hinge at the hips to reach towards the ground. This stretch targets the hamstrings and lower back, promoting relaxation and flexibility.
- Child’s Pose: From a kneeling position, sit back onto the heels and stretch the arms forward on the ground. This pose stretches the back, shoulders, and hips, providing a deep relaxation effect.
- Chest Opener: Interlace the fingers behind the back and gently lift the arms, opening up the chest. This stretch relieves tension in the chest and shoulders.
- Hip Flexor Stretch: In a lunge position, push the hips forward, feeling a stretch in the front of the hip. This stretch targets the hip flexors, which can become tight after exercises like the Farmer’s Walk.
Deep Breathing Exercises:
Spend 3-5 minutes practicing deep, controlled breathing. Inhale deeply through the nose, filling the lungs completely, and exhale slowly through the mouth. This practice helps calm the nervous system, reduce heart rate, and promote mental relaxation.
Hydration and Nutrition:
Rehydrate with water or an electrolyte drink to replenish fluids lost during the workout. Consider consuming a post-workout snack or shake with a balance of protein and carbohydrates to kickstart muscle recovery.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmansupplement1.png)
Mindful Reflection:
Take a moment to sit quietly and reflect on the workout. Acknowledge the effort put forth, any challenges faced, and the progress made. This mental cool-down fosters a positive mindset and helps set intentions for future training sessions.
The cool-down phase is an integral part of the training session, ensuring that the body recovers effectively and is prepared for subsequent workouts. It’s a time to honor the body’s hard work, prioritize self-care, and set the stage for continued progress in the realm of strongman training.
Day 2 of Strongman Cycle 2 Week 6 is a holistic approach to training, emphasizing the symbiotic relationship between resilience and recovery. It’s a reminder that while pushing boundaries is essential, so is listening to the body and giving it the care it deserves. In the journey to strongman greatness, resilience is the fuel, and recovery is the maintenance; both are indispensable.
Day 3: Perfecting the Art of Lifts
Lifting is at the heart of strongman competitions. Whether it’s hoisting a colossal Atlas stone, pressing a log overhead, or deadlifting a car, the ability to lift heavy objects with precision and technique is paramount. Day 3 of Strongman Cycle 2, Week 6, is dedicated to this very art. It’s not just about raw strength but mastering the nuances, the intricacies, and the subtleties of each lift.
Warm-Up:
The warm-up for Day 3 is tailored to prepare the body for the specific demands of lifting exercises, emphasizing joint mobility, muscle activation, and mental focus. Here’s a breakdown of the warm-up routine:
Cardiovascular Activation:
- 5-Minute Rowing: Opt for a rowing machine and maintain a steady pace. Rowing is an excellent full-body warm-up, engaging the legs, back, and arms, making it particularly relevant for a lifting-focused session.
Dynamic Stretches:
- Shoulder Rolls: Perform forward and backward shoulder rolls to lubricate the shoulder joints and increase mobility. This movement prepares the shoulders for overhead lifts.
- Walking Lunges: Take long strides forward, lowering into a lunge with each step. This dynamic stretch activates the quads, hamstrings, and glutes, preparing them for squatting movements.
- Good Mornings: With hands placed behind the head, hinge forward at the hips, keeping the back straight. This movement warms up the hamstrings and lower back, crucial for deadlifts and other posterior chain lifts.
Joint Mobilization:
- Wrist Circles: Rotate the wrists in both clockwise and counter-clockwise directions. This prepares the wrists for exercises that require a strong grip and wrist stability.
- Hip Circles: Place hands on the hips and perform circular rotations, first in one direction and then the other. This movement increases hip mobility, essential for deep squats and other lower body lifts.
Activation Drills:
- Glute Bridges: Lie on the back with knees bent and feet flat on the ground. Lift the hips off the ground, squeezing the glutes at the top. This drill activates the glutes, ensuring they’re engaged during lifts.
- Scapular Push-Ups: In a plank position, keep the arms straight and retract and protract the shoulder blades. This movement activates the muscles around the scapula, preparing them for pressing exercises.
The warm-up for Day 3 is meticulously crafted to ensure that every joint, muscle, and ligament involved in lifting is ready for action. It sets the foundation for a session focused on technique, ensuring that the athlete can execute each lift with precision, safety, and maximum efficiency.
Main Workout:
The main workout for Day 3 is a deep dive into the world of lifting. It’s about understanding that in the realm of strongman competitions, brute strength is just one piece of the puzzle. Mastery, precision, and technique are equally, if not more, important. Here’s a breakdown of the main workout routine:
Technique Drills for Squats:
- Sets and Reps: 4 sets of 6 reps with moderate weight.
- Purpose: Focus on the intricacies of the squat, from foot placement to the depth of the descent. Ensure that the knees track over the toes, the chest remains upright, and the weight is distributed evenly across the feet.
Overhead Press Technique Training:
- Sets and Reps: 4 sets of 6 reps with a lighter barbell.
- Purpose: The overhead press requires stability and strength. Emphasize the engagement of the core, the alignment of the wrists over the elbows, and the full extension of the arms at the top.
Deadlift Form Refinement:
- Sets and Reps: 4 sets of 5 reps with moderate weight.
- Purpose: The deadlift is a complex movement that engages the entire posterior chain. Focus on maintaining a neutral spine, ensuring the bar stays close to the body, and driving through the heels.
Bench Press Technique Drills:
- Sets and Reps: 3 sets of 8 reps with moderate weight.
- Purpose: The bench press is a staple in strength training. Work on hand placement, the path of the bar, and the engagement of the chest and triceps.
Atlas Stone Lifting Technique:
- Sets and Reps: 3 sets of 3 lifts to a platform.
- Purpose: Lifting an Atlas stone is unique and requires a specific technique. Focus on the initial grip, the transition to the lap, and the final extension to place the stone on the platform.
Accessory Work:
- Dumbbell Rows: 3 sets of 10 reps per arm. This exercise strengthens the upper back, supporting better posture in lifts.
- Romanian Deadlifts: 3 sets of 8 reps with moderate weight. This variation of the deadlift targets the hamstrings and glutes, enhancing the hip hinge movement essential for many lifts.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/victor-freitas-Btl6ZNdIfdQ-unsplash.jpg)
Each exercise in the main workout is chosen for its potential to refine lifting techniques. Athletes are encouraged to prioritize form over weight, ensuring that each repetition is executed with precision. By focusing on the nuances of each lift, athletes lay the foundation for long-term success, reducing the risk of injury and maximizing performance in strongman competitions.
Cool Down:
The cool down after a technique-intensive lifting session is vital for promoting muscle recovery, alleviating any built-up tension, and ensuring flexibility is maintained. It’s a time to relax, stretch, and reflect on the workout, allowing the body to transition from a state of exertion to rest.
Here’s a breakdown of the cool-down routine for Day 3:
Gradual Cardio Deceleration:
- 5-Minute Gentle Walk: A slow-paced walk helps in gradually bringing down the heart rate, aiding in the removal of lactic acid and other metabolic waste products from the muscles.
Static Stretches:
- Pectoral Stretch: Stand in a doorway with one arm extended to the side and bent at a 90-degree angle. Gently turn the body away from the arm to feel a stretch in the chest. Hold for 20-30 seconds and switch sides.
- Hamstring Stretch: Sit on the floor with one leg extended straight and the other bent inward. Lean forward from the hips, reaching towards the toes of the extended leg. Hold for 20-30 seconds and repeat on the other side.
- Latissimus Dorsi Stretch: Kneel on the floor and extend the arms forward, lowering the chest towards the ground. This stretch targets the muscles of the upper back, which are heavily engaged in many lifting exercises.
- Hip Flexor Stretch: From a lunge position, gently push the hips forward, feeling a stretch in the front of the hip of the trailing leg. Hold for 20-30 seconds and switch sides.
Deep Breathing and Relaxation:
Spend 5 minutes practicing deep, diaphragmatic breathing. Lie down comfortably, place a hand on the abdomen, and focus on deep inhalations and exhalations. This practice helps in oxygenating the body, reducing muscle soreness, and promoting a state of relaxation.
Hydration and Nutrition:
Drink water or an electrolyte-rich drink to replenish fluids lost during the workout. Proper hydration aids in muscle recovery and overall well-being.
Consider consuming a protein-rich snack or shake to support muscle repair and growth.
Mindful Reflection:
Dedicate a few minutes to reflect on the session. Acknowledge the effort put into perfecting each lift, the challenges faced, and any areas of improvement. This reflection fosters a growth mindset and helps set intentions for future training sessions.
The cool-down phase is an integral part of the training process. It ensures that the body recovers effectively, setting the stage for continued progress and preparation for the challenges that lie ahead in the realm of strongman training.
Bu gönderiyi Instagram’da gör
Day 3 of Strongman Cycle 2 Week 6 is a deep dive into the world of lifting. It’s about understanding that in the realm of strongman competitions, brute strength is just one piece of the puzzle. Mastery, precision, and technique are equally, if not more, important. As athletes refine their lifts, they’re not just moving weights; they’re perfecting an art form, one that demands respect, dedication, and continuous learning.
Overview (Strongman Cycle 2 Week 6)
The journey through Strongman Cycle 2, Week 6 of training has been both challenging and enlightening. As we navigated through the intricacies of maximizing power output, the importance of resilience and recovery, and the art of perfecting lifts, a common thread emerged: the pursuit of excellence. Strongman training is not just about physical prowess; it’s a holistic endeavor that melds the mind, body, and spirit.
This week served as a testament to the dedication, discipline, and determination required in the world of strongman competitions. It highlighted the importance of not just pushing one’s boundaries but understanding them, respecting them, and methodically expanding them. Each day brought with it lessons in strength, technique, endurance, and mental fortitude, reminding us that greatness is not an endpoint but a continuous journey.
As we conclude this week, it’s essential to reflect on the progress made, the challenges overcome, and the goals yet to be achieved. The path of a strongman competitor is paved with sweat, grit, and relentless passion. But it’s also adorned with moments of triumph, personal records shattered, and the indescribable joy of pushing one’s limits.
In the world of strongman training, every weight lifted, every technique refined, and every second shaved off a time is a step closer to mastery. But beyond the weights and the records, it’s the journey itself, the daily grind, the small victories, and the lessons learned that truly define a strongman.
As we gear up for the weeks ahead, let’s carry forward the lessons from Week 6, cherishing the journey, celebrating the milestones, and always striving for excellence. Because in the end, it’s not just about being the strongest but about becoming the best version of oneself.
References:
- Todd, J. (2003). *From Milo to Milo: A History of Barbells, Dumbells, and Indian Clubs*. Iron Game History, 8(3), 4-16.
- Fair, J. D. (1999). *Muscle Town: The Body Builder’s World in the Golden Age of Muscle Beach*. Pennsylvania: Penn State Press.
- Simmons, L. (2007). *The Westside Barbell Book of Methods*. Columbus, OH: Westside Barbell.
- Schoenfeld, B. J. (2010). *The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training*. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- McGill, S. M., & Marshall, L. W. (2012). *Kettlebell Swing, Snatch, and Bottoms-Up Carry: Back and Hip Muscle Activation, Motion, and Low Back Loads*. Journal of Strength and Conditioning Research, 26(1), 16-27.
- Siff, M. C. (2004). *Supertraining*. Denver, CO: Supertraining Institute.
- Kraemer, W. J., & Ratamess, N. A. (2004). *Fundamentals of Resistance Training: Progression and Exercise Prescription*. Medicine & Science in Sports & Exercise, 36(4), 674-688.
- Hall, M. (2016). *Strongman: The Complete Guide to Strength Training*. London: Bloomsbury Sport.
- Hedrick, A. (2004). *Training for Strongman Competitions*. Strength and Conditioning Journal, 26(4), 42-50.
- Gallagher, P. (2015). *Purposeful Primitive: Using the Primordial Laws of Fitness to Trigger Inevitable, Lasting and Dramatic Physical Change*. New York: Dragon Door Publications.
- Featured image @instagram, freepik (com)
- Featured stream @instagram, youtube (com)