Sunday is our lower body focused Strongman Training day. So we generally pick 2-4 drills that we didn't train on Satuday (upper body focused) and spend some time learning how to master these events for an upcoming competition.
If you are trying to improve an athletic skill, be it lifting a stone, snatching a kettlebell, or sprinting, there are two keys to improving your performance
Practice the skill
Identify and work your weak muscle groups
When it comes to strongman training, generally speaking the athletes are gym strong but not farmer strong. So, the weak points are usually grip, abs, upper and lower back and hamstrings. Actually these are the most common weak points for most athletes.
With that in mind my training partner and I practiced the competitive strongman lifts and also did our best to work some of our weak points.
Check out the workout below for ideas on how to structure your training to help you get bigger, stronger and faster.
Barbell row, high pull, curl, press, good morning, over head squat
1 x 8
3 x 4 flips
12 flips total, broken out as singles
did a bunch of 120' walks with 200lbs per hand
1 x 60' walk with 250lbs hand
3 x max reps
4 x 12-15
4 x 10 with hold at the end
Body Weight Ab Work
Speaking of ab training, since it is such a common weakness, I recommend you do extra ab workouts whenever you can. Here are some great videos below to give you some ideas.