Strongman vs. Traditional Resistance Training Effects on Muscular Function and Performance

Abstract

Currently, no evidence exists as to the effectiveness of strongman training programs for performance enhancement. This study compared the effects of 7 weeks of strongman resistance training vs. traditional resistance training on body composition, strength, power, and speed measures. Thirty experienced resistance-trained rugby players were randomly assigned to one of the 2 groups; strongman (n = 15; mean ± SD: age, 23.4 ± 5.6 years; body mass, 91.2 ± 14.8 kg; height, 180.1 ± 6.8 cm) or traditional (n = 15; mean ± SD: age, 22.5 ± 3.4 years; body mass, 93.7 ± 12.3 kg; height, 181.3 ± 5.9 cm). The strongman and traditional training programs required the participants to train twice a week and contained exercises that were matched for biomechanical similarity with equal loading. Participants were assessed for body composition, strength, power, speed, and change of direction (COD) performance. Within-group analyses indicated that all performance measures improved with training (0.2-7%) in both the strongman and traditional training groups. No significant between-group differences were observed in functional performance measures after 7 weeks of resistance training. Between-group differences indicated small positive effects in muscle mass and acceleration performance and large improvements in 1 repetition maximum (1RM) bent over row strength associated with strongman compared with traditional training. Small to moderate positive changes in 1RM squat and deadlift strength, horizontal jump, COD turning ability, and sled push performance were associated with traditional compared with strongman training. Practitioners now have the first evidence on the efficacy of a strongman training program, and it would seem that short-term strongman training programs are as effective as traditional resistance training programs in improving aspects of body composition, muscular function, and performance.

The Physiology of Strongman Training

“…Between-group differences indicated small positive changes in muscle mass in the strongman group compared with the traditional group, indicating strongman training may be a viable modality of training for the hypertrophy block of training (40).…”

“…It is acknowledged that the majority of existing studies in the field of strongman training is on acute responses with a lone study on shortterm training (40). For more in-depth practical applications, strongman training would need to be researched with the use of training studies, examining the chronic effects over a period of months to years.…”

Physical fitness improvements of 8-week light vs. heavy tyre flip training in young adults

“…Strongman exercises and equipment have gained increasing popularity with strength and conditioning (S&C) coaches due to being versatile and inexpensive [ 1 , 2 , 3 ]. Winwood et al [ 4 ] surveyed 220 S&C coaches on their professional practice, in which 193 reported using strongman implements, with the most commonly used equipment being tyres, sleds, ropes, kettlebells, sandbags and farmer’s walk bars. Justifications for using strongman equipment were for anaerobic and metabolic conditioning, and strength, power and muscular endurance development.…”

Strongman Log Push Press: The Effect Log Diameter has on Force-Time Characteristics

“…Push pressing with a strongman log is being increasingly included in athlete strength and conditioning programs and in research (12,13,14,15). The principal reason for this is that it is thought that it makes greater mechanical demands on the athlete in terms of mid-section and shoulder girdle stability.…”