Cost To Build Football Gym Weight Room All In One Strongman Vs Power Cleans – Part 2

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Strongman Vs Power Cleans – Part 2

In Part 1 of this series on Strongman Training for Athletes I argue that strongman training can be a great option for building strong and explosive athletes and a viable alternative to Olympic lifting.

Here I will discuss some of my favorite strongman exercises to get your athletes super fast and furious!

Tire flipping

This exercise is a staple of Strongman and a large part of the football strength program I design for my athletes. If ever there was an exercise that trains the entire body from “the rooter to the tooter” – it’s tire flipping.

Getting your hands on a 300, 400 or 700 pound tire is a lot easier than most people think. Also, the best part of this tool is that it’s free! All you need to do is look in your phone book for a tire company in your town. They have a lot of these things and they want to dispose of them and they have to pay for it. They’re happy as hell when someone calls and says they’re willing to take one off their hands for free. The biggest problem will be finding a way to get it to your facility. Many times the tire yard will leave it for you; Make sure you give the delivery guy a nice tip.

Push the car

It’s as simple as it sounds – push the car. That’s all. But make no mistake, this exercise isn’t just fun and brutal—it’s actually very useful. When pushing a car, you need to lean forward which creates a “positive knee angle”. It develops the quads which are dominant muscles that are activated during short sprints and changes of direction.

This is probably the most practical exercise to do from an equipment stand point. All you need is an automobile, the bigger the better. I’ve heard stories about Mike Alstott and how he used to push his Jeep around campus in college to get in shape for football. If Mike Alstott did it, that would be great!

Farmers carry

I am often asked, “What are the best overall exercises for strength and conditioning?” My answer is always without hesitation – the farmer carries. There is nothing that this exercise does not do. In addition to killer conditioning, farmers train arms, legs, core, shoulders, neck, grips, eye lids, eye brows, and ear lobes like nothing I’ve ever discovered.

What makes this exercise even more incredible is that anyone can do it anywhere, with little or no equipment. It carries everything from the torpedoes you see on ESPN2 to those beasts; A milk jug full of sand will make you stronger and crazy faster.

Carrying a sandbag

This is another exercise that is easy to put together. In fact, this is what I wanted to use when I first started training athletes at the local park. I just went to Home Depot (there may be one in your town) bought some 80 pound bags of pea gravel, put them in a contractor’s bag and sealed it off with duct tape. After a while I realized we needed a heavier bag so I bought some large army duffle bags and put the smaller ones inside. Now I have bags ranging from 40 pounds to almost 300!

This exercise is as simple as that – lift and go! But make no mistake, it’s not easy. This exercise is also on my list of best total body conditioners.

Clean and press the keg

We’ve all used or been taught by someone to use the famous Olympic lifts, especially the power clean and press. And for good reason, they train the entire body and produce faster and stronger athletes. But I do it a little differently.

When you use a half-full cask to clean and press, you play a whole new game. First of all, the neutral grip is more specific to football especially if you are a lineman. Second, the water (or beer) you used to fill your keg will be sloshing in there, turning this exercise into a real core conditioner!

If you want to get brutally strong and fast, you should add this super strong man exercise to your routine.

Sled Dragging

This is a staple of all my training programs and I use this exercise for a variety of reasons.

First, straight forward sled dragging is an excellent posterior chain builder. Nothing gets those lazy glutes in tip-top shape like sled drags. Second, backward sled drags do for the quads what forward dragging does for the glutes…fries em! Third, this is one of my favorite work capacity/conditioning exercises when done for distances longer than 50 yards or with short rest intervals. Finally, since your legs are always moving in a concentric manner, this exercise causes minimal pain. You can drag today and try your best tomorrow.

Keg Carries

A thick, strong and powerful upper back is paramount to building upper body strength that lasts. Everything from an increased bench press to a reduced risk of shoulder injury is associated with a strong set of traps, rhomboids, and rear delts.

Nothing builds a strong upper back with a combination of leg strength and agility like a keg carry. Carrying 50 to 300 pound kegs for short distances is my favorite way to train typically weak and clumsy athletes to build endurance, strength and mental toughness.

I found a great example of how to set up a “keg run” in Strongman Training. You can train multiple players simultaneously with such a setup.

Loading a keg or sandbag

Want to increase speed and jumping ability?

Even a flat ass takes a keg, sandbag, or rocks and turns it into J-Lo. And we all know that a strong set of glutes is synonymous with explosive hip extension and motion.

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