Article written by Alanna Casey
I am always curious to hear about another athlete’s training program. When I start to hear how an athlete does strongman and Crossfit and Zumba and Olympic lifting and shot-put and the high jump, I always raise an eyebrow. Now, I’m exaggerating on this list of activities but, you get my point. I have gotten the question before: can I do strongman and Crossfit? My answer: well sure, if you want to be average at both. Truly, my answer goes back to what your personal goals are. For the purpose of this article I will be operating under the assumption that an athlete wants to be her absolute best at strongman.
Does Crossfit have carry over to strongman? Yes. Does powerlifting have carry over to strongman? Absolutely. Does Olympic lifting have carry over to strongman? Yes. That said, if you want to become your absolute best at strongman, then your focus must be on strongman style training. These other sports are tools that can be used to further you in strongman/strongwoman but, that it is.
Ranked in order of carry over to strongman:
A powerlifting routine can and should be at the core of strongman training. You’re number one goal in strongman should be maximal strength. A powerlifting routine will help you achieve that. When I train for strongman, I always train squat/bench/deadlift/overhead press, with overhead press taking precedence over bench press. I keep these main lifts on a linear progressive program (gradually increasing my weight while decreasing total reps). These movements are at the core of my programing and develop my overall strength base.
Olympic lifting (Weightlifting)
Particular aspects of Olympic lifting do carry over to strongman. Specifically the overhead jerk and the power clean. I incorporate these movements into my training about once a week. That is it. The main focus of Olympic lifting is creating power. Power is the movement a certain amount of weight in the shortest time. Therefore, events like a maximum effort log or max effort atlas stone have a direct carry over from Olympic lifting.
So, if you want to become a champion strongman should you care about what your max snatch is? No. However, you can incorporate snatches into your warm up before atlas stones. Practicing your power clean will help train your muscles on explosively. But again, Olympic lifting is a tool, not a main focus to strongman.
Crossfit is a tool that can be used to develop your conditioning. It should be used minimally. To me, that means 5-7 minutes 2 times a week at the conclusion of my training.
Look at serious Crossfit athlete. They all look similar. They are lean and ripped and relatively lightweight. Now, look at serious strongmen or strongwoman. They are most likely thicker, and do not have shredded abs. However, a top level strongwoman will be stronger than a top level Crossfitter. Meaning, they can move a larger amount to weight, one time. Now, take that same strongwoman and tell her to complete a Crossfit workout and she will fizzle out after about 5 minutes or less. This is because both athletes have trained their bodies to be most efficient in very different things. If you want to be your strongest, you cannot focus on Crossfit like a Crossfitter does. If you want to be your “fittest”, you cannot focus on strongman like a strongman does.
If you want to be your absolute best at strongman, limit your Crossfit training to 5% or less of your total gym time. Crossfit can be a conditioning tool for you but, learn when you need to put that tool back down. For example, when you’re building a house, a hammer is very useful. But, you also need to know when to put anyway the hammer and get out your power tools.
Remember, if you want to be the best in strongman, STRONGMAN is the sport that must get 90% of your attention. That means that your powerlifting regiment is tailored to your next strongman contest. That means that your conditioning matters but, only up to about 3 minutes of maximal exertion. It is IMPOSSIBLE to be your absolute best at three different sports. If your goal is to be your best at one particular sport, then THAT is the sport you must focus on. Anytime you are training for two different sports or competitions, you are sacrificing your abilities in both.
It is wise to pull from other sports such as Olympic lifting and Crossfit BUT, it must be very calculated. You must examine those other sports and analyze which aspects of that sister sport will help you in your main sport. If certain aspects won’t contribute to you becoming a champion in your main sport, then do not do them. Prioritize. All of your gym time should be calculated and with a specific purpose in mind.