A strongman handbook

Back weight walk, also known as yoke walk

-Walking with a heavy weight on the back
farmers walk
-Walking with weights hold by the hands
Atlas stones
-Putting round stones on elavated platforms
Pulling
-Trucks
-Cars
-Boats
-Trains
-Airplanes
Sometimes for any pulling event there is a support rope
which contestants can use to pull themselves forward
Pushing
-Car
-Small truck
Loading race
-Walking weights toward a loading platform
Overhead press
-Pressing overhead
Fingal fingers
-A long weight that needs to be lifted and walked until it flips over
Power stairs
-Lifting and carrying heavy weights up a stair
Squat
Squating
Deadlift
Deadlift
Car deadlift
Log deadlift
Axle deadlift
-The axle bar is a lot thicker than a normal bar
making it harder to get up
A very strong grip is needed for this
Bench press
-Normally this is a special form of bench press where a box with a
bar can be loaded with extra heavy material after completing a repetition
Keg toss
-Tossing a keg over a cord or stick
Car carry
-Carrying a car and walking with it towards the finish line
Hercules hold
Husafell stone
Duck walk
Log throw
Giant dumbell press
Also called the circus dumbell
Stone circle
-Holding a heavy weight with the arms and then walking
around in circles
Car flip
-Flipping cars
Tire flips
-Flipping large tires
Log clean and press
-A heavy log that needs to be lifted off the ground and then above the
head
The log may not be rested on the head while pressing
Axle clean and press
-The axle is harder to clean as the bar is a lot thicker
Hip lift
Hip and thigh back lift

Some strongman first practiced powerlifting,

body building or even olympic weightlifting

Early strongman events also feautured:

Bending iron
Wrestling
Sumo like wrestling

Famous strongman events:
WSM
Worlds strongest man
Arnold strongman classic
World muscle power classic

North America's strongest man

Under 105 kg contests:
World championships u 105kg

Team strongman events:

IFSA world team championships
World's strongest team

Training for strongman:

-A simple way of training is just mixing up and doing some events
in training that fit wel together
-Together with some other strength trainings

-Powerlifting training and event training

can also be done

-Some even train somewhat like body builders they have days where they

train their arms and back and days where they train their legs
And some times mix it up a little. But offcourse they do lower reps and a lot more 1 rep maxes.

Other strongman feats:

Frying pan rolling
Wrench bending
Nail bending
-There are special hardened nails

For iron and steel bending:

There's a lot of technique to bending iron
Like the placement of the hands on the iron.
The iron can also be placed somewhere on the body or against the body
iron can for example be placed on the upper leg while the hands push down
There's a lot of different techniques and styles to bending iron.

The early strong man or old time strongman;

Did feats like lifting heavy weights, bending iron, breaking chains,
hand hammering nails into wood, Pulling or lifting with the teeth
and one finger pull ups and a lot more.

Tip:

Eat good and rest wel if you practice strongman

Small boxing handbook extra 2

Small boxing handbook 2
Written by: Jeffrey Koelewijn from Holland


Restoring stamina:
Can be done by just holding distance
or throwing less punches
Some fighters use the loose style gaurd and
also maintaining distance to restore their stamina


Tip:
Use the ring wisely
Some fighters are even called chess fighters as
they use and see the ring as a chessboard
These boxers have a technical fighting style


More types of fighting:
Especially important in the beginning of the fight
Observant fighting
Balanced fighing
 A little bit observant and not rushing or not
 rushing too much
Rushing fighing

This is normally changed and adjusted during the fight
Some fighters might be observant at first but than change
to a more balanced or rushing type of fighting style


Luring:
For example luring some one to the desired place in the ring
Some fighters lure a fighter to the corner and then take over
-You need to be fast for this and have the right strategy
Other types of luring:
Holdig the body open when one has a very strong abdominal area
to lure body shots as a body shot is givin the oponements head
is open/vulnerable to punches and sometimes even knock out punches
Some times punches are lured to the head and evaded
This is done a lot using the loose styled guard


Fainting:
Fake punches
Fakes
A fake punch is shorter but the oponent might react to it as a real punch
and another punch can follow more quickly


Another jump rope exercise:
While holding two hands together move the rope from side to side
the hand motion creates a cross with two reps
There's no actual jump rope the rope
just moves from one side of the body to the other side

Discus throw and shot put handbook extra 2

Discus throw and shot put handbook extra 2
Written by: Jeffrey Koelewijn from Holland

Throwing angles:
The throwing angle should be around a 35 degree to a 45 degree angle
Using the right angle can result in further throws

Chin angles:
Don't look down while throwing
-Looking down while throwing will disrupt
 the kinetic chain
The chin should have a slight upward angle when the throw is made

Arms wingspan with discus throw:
Is something you have or you don't
Having a long arms wingspan can result in further throws
-The distance the discus travels before release is longer
-The distance the discus travels in circles is longer
 During the rotational
With shot put it can also result in further throws as
the arm is longer

Tips:
It's safer for the suroundings to throw in a throwing cage
when discus throwing
Always make sure the throwing area is safe

For active release throwers do 360 jumps

Hold the discus with extended arms and do 5, 6 or more circles for example
Spinning around like this will help feel rotational
forces
It makes you more aware of the implement
And be carefull not to fall after spinning in circles

Get comfortable with the implement
Play with it






First world record discus throw:
47.58 m

First world record shot put:
15.54 m
Early shot put technique was a lot like the glide
But a sideways motion was made
Standing with the side towards the throwing direction
The rest was a lot like the glide
It also looks a little bit like a pitch in baseball but the
footwork is different

Discus throw handbook extra

Discus throw handbook extra
Written by: Jeffrey koelewijn from Holland


The two kilogram or 4.4 lb discus has a diameter of 0.219 m
the one kilogram or 2.2 lb discus has a diameter of 0.180 m

Long stick exercise:
Use a long stick of about 2 metres in length
Held up behind the bck with two arms just below shoulder height
or around the middle of the back
To learn better discus throwing technique
Do rotationals, semi rotationals and power stance to throw technique
drills
-Rather not make violent movements while doing this exercise

Use a towel in the throwing hand to do rotationals semi rotationals
and powerstance to throw technique drills
A traffic cone can also be used
-Rather not make violent movements while doing this exercise

Throwing with heavier and lighter weights
For example;
 Throwing with a lighter weight every ones in a while can increase speed
 And throwing with an heavier weight ones in a while can increase
 strength and power

Small boxing handbook extra

Small boxing handbook extra
Written by: Jeffrey Koelewijn from Holland


Two types of competetive fighters:
Knock out fighters:
 Wins by knock outs
 or strives to win by knock out
Point fighters:
 Wins by points
 Strives to win by points
 Some times outsmarting the opponenent

A couple of more boxing styles:
Tank style (self made style):
 Very defensive style with a very good gaurd
 Throws heavy punches with precision and the right timing
 Waits and strikes at the right time
 Can be combined with countering
  treis not to waste energy
 A very hard and powerfull power punch
 Can take punches and power punches to the gut
-Power and brute force
Search and destroy style(self made style):
 Observerses the opponement and is defensive at first
 Seeks out the opponenents weaknesses and openings
 Also creates weaknesses and openings
 Uses the right timing to achieve knockouts
-Power and observation

Fighters can be:
Attacking
Slighty attacking
Balanced
Slightly defensive
Defensive
Some fighters change their tactic acording to the fight


An interesting boxing exercise:
Make a line with rope from one side to the other side
at around the lowest part of the ear to around chin height
Stand on one side of the rope and by ducking and moving to the other side move to the other
side of the rope and repeat this
-Use footwork to go from one side to the other side
Use foot work to get faster
Later counters can be made by punching in between reps
Another way to do this is by letting some one hold his arms up
extended at the right height