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Strength & Conditioning programmes are a key component of many athletes training programmes and much of this is delivered through the use of free weight exercises and more specifically the use of Olympic lifts and their derivative lifts. There are, however, a number of non-standard implements and methods that can be used to complement these exercises such as strongman training, suspension training, kettlebells, water-filled containers, chains, ropes and sandbags. This section focusses on the use of such methods. For the keen trainer there is an excellent introductory chapter in Chandler & Brown (2008).
Image from: Hindle, B. R., Lorimer, A., Winwood, P., & Keogh, J. W. (2019). The biomechanics and applications of strongman exercises: a systematic review. Sports Medicine-Open, 5(1), 49. https://doi.org/10.1186/s40798-020-0239-3.
Further Reading
Further Reading
Bennett, S. (2008) Using "Strongman" Exercises in Training Strength & Conditioning Journal Vol.30, No.3, 42-43 [abstract]
Berning, J.M., Coker, C.A. and Briggs,D. (2008) The biomechanical and perceptual influence of chain resistance on the performance of the olympic clean Journal of Strength and Conditioning Research 22(2) 390-395 [full text]
Berning, J. M., Adams, K. J., Climstein, M., & Stamford, B. A. (2007). Metabolic demands of “junkyard” training: Pushing and pulling a motor vehicle. The Journal of Strength & Conditioning Research, 21(3), 853-856. DOI: 10.1519/R-18335.1
Chandler, T.J., Brown,L.E. (2008) Conditioning for Strength and Human Performance. Philadelphia, PA: Lippincott, Williams & Wilkins [google books]
Goss, K (2006) Is strongman training for you? Bigger Faster Stronger Jan/Feb 2006 [full text]
Harris, N. K., Woulfe, C. J., Wood, M. R., Dulson, D. K., Gluchowski, A. K., & Keogh, J. B. (2016). Acute physiological responses to strongman training compared to traditional strength training. The Journal of Strength & Conditioning Research, 30(5), 1397-1408. DOI: 10.1519/JSC.0000000000001217
Hedrick, A. (2003) Using uncommon implements in the training programs of athletes. Strength Cond.Jnl 25(4) 18-22 [abstract]
Hedrick, A. Implement Training. An NSCA Hot Topic. [full text]
Henkin,J. (2006) Effective sandbag training. Available at http://www.bodybuilding.com/fun/henkin37.htm
Chandler, T.J., Brown,L.E. (2008) Conditioning for Strength and Human Performance. Philadelphia, PA: Lippincott, Williams & Wilkins [google books]
Goss, K (2006) Is strongman training for you? Bigger Faster Stronger Jan/Feb 2006 [full text]
Hedrick, A. (2003) Using uncommon implements in the training programs of athletes. Strength Cond.Jnl 25(4) 18-22 [abstract]
Hedrick, A. Implement Training. An NSCA Hot Topic. [full text]
Henkin,J. (2006) Effective sandbag training. Available at http://www.bodybuilding.com/fun/henkin37.htm
Hindle, B. R., Lorimer, A., Winwood, P., & Keogh, J. W. (2019). The biomechanics and applications of strongman exercises: a systematic review. Sports Medicine-open, 5(1), 49. https://doi.org/10.1186/s40798-020-0239-3.
Keogh, J.W.L. Payne, A.L., Anderson, B.B., Atkins, P.J. (2010) A Brief Description of the Biomechanics and Physiology of a Strongman Event: The Tire Flip Journal of Strength & Conditioning Research 24(5) 1223-1228 [abstract]
Langford, G.A., McCurdy, K.W., Ernest, J.M., Doscher, M.W., and Walters, S.D. (2007) Specificity of Machine, Barbell, and Waterfilled Log Bench Press Resistance Training on Measures of Strength Journal of Strength & Conditioning Research Vol.21, No. 4, 1061-6. [abstract]
McManus, A., Wiles, J., Coleman, D. A., & O'Driscoll, J. (2016). Strongman training–a rationale for its inclusion in strength & conditioning: part 1. Professional Strength & Conditioning, 43, 7-18.
McManus, A., O'Driscoll, J., Coleman, D., & Wiles, J. (2016). Strongman training–Needs analysis and integration into strength and conditioning programming: part 2. Professional Strength & Conditioning, 44, 7-15. [www]
Pollitt, D. (2003) Sled dragging for hockey training. Strength Cond J 25(5) 7-16 [full text]
Woulfe, C., Harris, N., Keogh, J., & Wood, M. (2014). The physiology of strongman training. Strength & Conditioning Journal, 36(6), 84-95. 10.1519/SSC.0000000000000104
Further Resources
Kettlebell Smart Start beginner's ebook - from www.davedraper.com
Sandbag Training from www.davedraper.com
www.gymjones.com - the home of the 300 workout
www.viprfit.com/Home.aspx - ViPR Training
Heavy Rope Training - Doug Balzarini on YouTube
Google Sites
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