Monday, 2 May 2016

COUNTRIES WORLD RANKING on 24 April 2016



1. NEW ZEALAND 169 points (16 athletes)
2. USA 143 points (17 athletes)
3. POLAND 126 points (11 athletes)
4. LITHUANIA 94 points (3 athletes)
ENGLAND 94 points (8 athletes)
6. RUSSIA 91 points (12 athletes)
7. SOUTH-AFRICA 84 points (13 athletes)
8. CANADA 76 points (11 athletes)
9. AUSTRALIA 70 points (13 athletes)
10. BULGARIA 64 points (9 athletes)
11. FRANCE 60 points (10 athletes)
UKRAINE 60 points (11 athletes)
13. BOLIVIA 55 points (10 athletes)
FINLAND 55 points (10 athletes)
15. ICELAND 51 points (2 athletes)
BRAZIL 51 points (8 athletes)
17. KAZACHSTAN 45 points (6 athletes)
18. GERMANY 42 points (6 athletes)
19. NORWAY 40 points (10 athletes)
20. ESTONIA 30 points (3 athletes)
21. LATVIA 29 points (2 athletes)
22. SLOVENIA 24 points (1 athlete)
23. AUSTRIA 22 points (4 athletes)
24. NETHERLANDS 20 points (3 athletes)
25. NORTHERN-IRELAND 11 points (2 athletes)
26. CZECH REPUBLIC 8 points (1 athlete)
BELARUS 8 points (2 athletes)
BELGIUM 8 points (4 athletes)
29. GEORGIA 7 points (1 athlete)
SERBIA 7 points (1 athlete)
SWEDEN 7 points (2 athletes)
URUGUAY 7 points (1 athlete)
UZBEKISTAN 7 points (1 athlete)
34. SCOTLAND 6 points (1 athlete)
REPUBLIC OF IRELAND 6 points (2 athletes)
36. ARMENIA 4 points (1 athlete)
HUNGARY 4 points (1 athlete)
WALES 4 points (1 athlete)
39. MALAYSIA 2 points (1 athlete)
SPAIN 2 points (1 athlete)
41. SWITZERLAND 1 point (1 athlete)

Deutschland Cup in Farchant

Friday, 29 April 2016

4 Tips for Success in Your First Strongman Competition

I remember watching ESPN’s World’s Strongest Man as a child. As a teenager, I got to see the Arnold Strongman Classic and even met some of the competitors. But it wasn’t until I was a senior in college when I started working at a facility with large tractor tire that I truly got interested in the sport of strongman.
After the thrill I felt from flipping that tire, I decided to try more events. Shortly thereafter, I started competing. I have since competed nine times over the past three and half years. Many of you may be wondering how to get started in this sport, as well. Here are my tips to you.
I still get a thrill from flipping tires

1. Get Strong in the Lifts That Matter Most

Overhead Press: I’ve never seen a competition that didn’t start with an overhead press exercise, so it needs to become your top upper-body exercise. Get strong in standing military presses, push presses, and jerks. 
To decide if you are overhead press ready, I’ll give you a typical body weight-to-weight pressed scenario. Keep in mind these numbers are lower for the novice class.
  • If you compete under 200lbs, you need to be able to press around 200 pounds. 
  • If you compete in the 200-231 weight class, you will see weights around 230 pounds. 
  • If you are in the over 231 class, then you are looking at approximately 270 pounds. 
These weights can vary depending on the level of competition and/or on the implement used, but these are good roundabout numbers to work toward.

"If you can deadlift 2.25 times your bodyweight, then I say you would have no problem in any deadlift event you will see."

Deadlift: Out of the nine events in which I competed, eight of them had a deadlift event. In addition, the majority had at least one other event related to the deadlift, such as the farmer’s walk, frame carry, or Atlas stones. 
The conventional deadlift is where you will want to spend most of your training time due to the sumo stance being disallowed in strongman. But be sure to get strong in all the different conventional variations. Because most deadlift events are elevated, I think the top variation is the rack pull or block pull. The trap bar deadlift is another variation to rotate into your training because it is just like the pick up in the farmer’s and frame carry. 
You won’t ever pull sumo in competition, but there’s no need to eliminate the stance from your program. In fact, I program sumo deadlifts regularly because they help build your conventional and they translate well to loading Atlas stones. 
If you can deadlift 2.25 times your bodyweight, then I say you would have no problem in any deadlift event you will see. Even if you can’t do that, you may still be able to hang due to most of the events being elevated.
Deadlifting cars beats deadlifting bars
Squat: It’s rare to see a true squat event in a competition, but a strong squat will help every event. The vast majority of my squat training is comprised of the back squat, but the front squat is one of my top assistance exercises. 
In events like Atlas stones, clean and presses, and certain carrying events, you will have the load in front of you so it makes a lot of sense to build the front squat. If you can hit a double-bodyweight back squat or are close to that, then your lower body is most likely strong enough to handle any event.

2. Pick a Competition

There are two amateur strongman organizations in the United States. They are North American Strongman (NAS) and United States Strongman (USS). Every competition I’ve completed has been an NAS-sanctioned event. They were all well run, so I recommend checking them out. USS just started last year and seems to be growing quickly, so be sure to check out their calendar, too.
Once you pick a competition, then you have to pick either the open or novice division. To determine if you need to compete in novice, just look at the competition weights for the open class and ask yourself, “Will I be able to do at least three or four of the five event weights?” If your answer is “no,” then novice is the better choice until you get stronger. 
Just don’t be that guy who clearly should be in the open class but instead opted to dominate the novice class. Not scoring in one event isn’t the end of the world and it happens often to everyone, so if you can handle four of the events, then go open.

"[A]sk yourself, 'Will I be able to do at least three or four of the five event weights?' If your answer is “no,” then novice is the better choice until you get stronger."

For your first outing, try to pick a competition that you have access to all the equipment needed to train for the events. Your first competition will be nerve-racking enough without worrying about an event you’ve never actually experienced.
In addition, pick a competition you have enough time to prepare for. Pick an event at least twelve weeks away in order to give yourself ample time. Since it is your first competition, you will need a lot of time learning and training the specific events you will face. Once you have learned most of the events and have a strong foundation, you will not need that long to prepare for future competitions.
Make sure you get to practice the events before game day

3. Find a Partner and Make a Plan

Having a partner or crew to push you and coach you is vital for your success. I’ve been fortunate to have my best friend join me in this strongman journey, and I probably wouldn’t have had the same success without him. (And by the way, your training partner also comes in handy for splitting expenses on training equipment or travel to a competition.)
Aimlessly lifting works for beginners, but if you’re reading this, then you are most likely not a beginner to some sort of strength training. There are a lot of programs out there to help prepare you. To prepare for competitions I have used 5/3/1 and a modified Cube method. Currently, I am using Triphasic Training
Whatever you do, whether it’s creating your own program or following someone else’s, make sure it is big on the lifts that matter, is specific to the competition you are training for, and has a focus on your personal weaknesses. 

"Try and stay within five pounds of your weight class all year round, so you can train near competition weight and not have to cut calories right before the big day."

Also worth noting: make a nutrition plan if you need to lose or gain weight. Gaining weight shouldn’t be hard but cutting weight for strongman can be risky, especially if you wait too long to cut. 
I made that mistake last year. I didn’t plan out my nutrition and found myself only six days out from competition and twelve pounds overweight. In order to make weight, I had to dehydrate myself and fast the day before the event, which hurt my strength levels immensely. Try and stay within five pounds of your weight class all year round, so you can train near competition weight and not have to cut calories right before the big day
Glad I packed the elbow sleeves

4. What to Do on Game Day

You’ve prepared, you’ve trained, and all the work has been done. Now make sure you arrive with the essentials to go out and kill some weights. Below is a list of things you need to bring to the competition:
  • Lifting equipment: belt, straps, wraps, chalk, foam roller, or anything else you use when you lift.
  • Lots of food: I did a competition that lasted eight hours, so pack more food than you think you need. Pack food you’re used to and that is easy on the stomach. 
  • Cooler: filled with ice, drinks, and your food.
  • Chair: gotta be comfortable during downtime.
  • Good toilet paper or baby wipes: nature seems to always call at competitions and you don’t want the single ply in that porta-potty.
  • Weather gear: leave it to the ginger to remind you to pack that SPF 50 if it is summer or warm clothes if winter
  • Pre-workout: Sip it all day
  • Atlas Stone materials: tack, baby oil, and a change of clothes you don’t mind ruining with tack. Bring a tight shirt and shorts when doing stones so the stone doesn’t pull your shirt with it. Don’t bother taping your forearms - man up and go bare skin.
  • Change of clothes: for during the competition if you sweat a lot, possibly for an Atlas stone event, and definitely for celebrating after. 
  • Camera: So you can review your performance and for memories.
Show up an hour and a half before the rules meeting. This will give you time to set up camp, warm up, and try out the implements. Aside from that, the best advice I can give is to have fun and learn from your own performance and from other competitors. 

Strongmen Are Friendly

Strongman competitors can look mean, but I assure you they are some of the friendliest humans on planet earth. So don’t be surprised when your competition is cheering you on and giving you tips. Don’t be afraid to ask questions or to shoot the shit with some of the more experienced competitors. 
I hope this article has given you some insight on beginning your strongman career. If you have any questions feel free to comment below and I will be more then happy to help.

Tips every strongman needs

Want to be strong? build serious strength with tips from former UK,s strongest man and Bodypower Expo ambassador Terry Hollands

 

Lifting weights is one thing. Lifting gigantic rocks, pulling vans and pushing cars takes a different sort of strength entirely. But it isn’t just gigantic men who can do it, and strongman-style training can see you reap all sorts of benefits.
Terry Hollands is a man who knows about strength. With two third-place finishes at the World’s Strongest Man competition under his ample belt after a nearly decade-long career, he’s made an excellent case for claiming the title of the greatest British strongman of all time. Even more impressive is that although he practised judo and rugby in his youth, he’s only been training seriously since 2004. How does he do it? By training like a maniac.
‘I do three gym sessions a week, and three “event practice” sessions,’ says Hollands, who is appearing at BodyPower Expo in Birmingham in May. Mercifully, you don’t need to hit the gym six times a week to reap the benefits of this sort of training. Here’s Hollands’s advice to enable you to fit training for super-strength into your busy schedule.

Hit the big lifts

‘The main lifts I focus on in the gym are the overhead press, deadlift and squat,’ says Hollands. ‘I’ll usually have a day for each.’ You should do the same – doing one big lift each day enables you to focus all your attention on it. You could substitute the bench for the overhead press but the latter will give your core a tougher workout.

Add Events

‘For events, I focus on the things that come up frequently – farmer’s walk, some sort of sled push or pull and a loaded carry,’ says Hollands. You can manage most of these in a gym. For the farmer’s walk or carries, simply pick up the heaviest dumbbells you can handle and walk with them for five sets of 30m. For the sled push, a weight plate on a towel can work well if you have the floor space.

Change your reps

Doing the same rep scheme every week won’t get you the best results. ‘My programme is 12 weeks long,’ says Hollands. ‘I’ll start doing three sets of 12 for my main move, then bring the reps down and the weights up until I’m doing three sets of two in my final week.’ This builds both strength and endurance.

Be adaptable

At any level of training you’ll have off days, whether its because of illness, stress or a hangover. ‘Don’t beat yourself up,’ says Hollands. ‘Be ready to have a lighter day if you’re in bad shape. One bad workout isn’t the end of the world.’

Try DIY

Your gym doesn’t have Atlas stones? No problem. ‘An easy way to make your own training kit is to get a duffel bag from an army surplus shop and fill it with sand,’ says Hollands. ‘This can mimic a loaded carry or even a stone.’

Double Up

Once you’ve got the hang of the moves, try combining them in a single workout. ‘I often do light events training as part of a weights session, so I might do Atlas stones on the same day as my deadlifting because it all works my back and legs,’ says Hollands. Caution: don’t overdo it.  

 

Sunday, 17 April 2016

Happy Birthday Mark Felix


 

One of the nicest man that I had the pleasure to meet him in person. Back in the days when I was an amateur strongman competitor I had the Honor to be corrected by this great man.

Felix has won numerous international grip contests, including the Rolling Thunder World Championships in 2008 & 2009, as well as the Vice Grip Viking Challenge in 2011 and 2012. Felix has also held the Rolling Thunder world record since 2008, as well as the Captains of Crush “COC” Silver Bullet world record. Due largely in part to his grip achievements, Felix is widely regarded as having the strongest grip in the world.


Felix turned 50 today days before qualifying for the 2016 World’s Strongest Man, he said he was proud of  “being the oldest athlete currently competing at this level” but also “never being beaten in the deadlift at Worlds Strongest Man for 7 years”.