Strongman 101 | Baseline Strength

October 14, 2015


Stones, logs, cars and planes… Towing, lifting, throwing and pressing… Strongman, like any sport, has plenty of specialized movements whether they’re event specific or just a general movement. Though it’s every spectator’s assumption and any athlete’s dream to be able to just train event specific movements 24/7, let’s get real… Progression in strength and conditioning utilizing JUST event movements would be like trying to learn algebra by just doing it and not having your times tables down…  It will happen but for any athlete, efficiency is key, and efficiency comes from consistency in work and practice. I’m talking about Baseline Strength and Conditioning, and its application to sport.


USPlabs ModernPROTEIN at DPS Nutrition


An athlete can very easily be looked at like a complex machine… Lots of moving parts and variables equaling to one overall package. In this case, the stone shouldering, truck towing Strong Person is our machine and their events are their function. Like any good engineer, a strength and conditioning coach must respectfully pay attention to all aspects of the athlete and not just their overall function or eventually the machine will fail. Much like a maintenance schedule, an athlete’s periodized programming consistently involves not only event specific work but baseline strength and hypertrophic (bodybuilding) work, and mobility and endurance programming to build their overall abilities and prevent injury.


See Strongman 101 in action with TEAM USPlabs Rendy Delacruz!



The distance an athlete is from a specific event usually dictates the amount of time they may spend on baseline strength and conditioning work in relation to event specific skill work. The further the distance, the more fine tuning that can be done focusing on growth and development before working on skills specific to upcoming events. The closer the event, the more specific the programming must become to dial the athlete into the correct conditions being tested. Seeing as most Strongman events on an amateur level do not share events or some factors, it’s important to be well rounded until the events are announced before competition.


TEAM USPlabs Rendy Delacruz putting in work.
TEAM USPlabs Rendy Delacruz putting in work.


Typical focuses usually fall to Squat, Bench, Deadlift and Overhead press; as well as their variables. Each large chain movement has its application to sport, while having their own specific small movers that need to be taken into account through the athlete’s program. It’s not unusual for most athletes to do everything from bicep curls to grip work to build all of the small building blocks that equate to their overall needs.


The stronger the demand, the stronger the athlete must be. Without baseline work, that demand can easily break down the weaker athlete either physically or mentally. To be competitive, you need to be concise and efficient resulting in the best possible outcome in any sport from aesthetics to powerlifting.


TEAM USPlabs Chris Duffin


Written by Rob Saeva of No Coast Strength and Conditioning

Follow Rob, Professional Strength and Conditioning Coach and Amateur Powerlifter



The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.


How to Count Macros 101

December 07, 2017

  Tracking macros or macronutrients may be among the hottest diet trends now, but this is nothing new. It’s how nutrition studies have been run for decades. In nutrition research, if you want to test the effect of a certain diet – you set diet parameters for protein/carb/fat, what I call a “macronutrient framework”, hit […]

Continue Reading

Modern PROTEIN Mini Pumpkin Pies

October 13, 2017

  Have you ever weighed a slice of pumpkin pie, just to log it into your macro tracking app? Fall deliciousness shouldn’t be measured in a few oz’s. Goals are goals, but we set out to find a solution that gives you more pie with fewer calories, and with no math or weighing.       […]

Continue Reading

Modern Protein Pumpkin Pancakes

October 03, 2017

  These easy-to-make pumpkin pancakes offer flexible macros to meet your goals with a flavor that you’ll crave year-round.       Ingredients Dry: – 1 Scoop Caramel Cookie Stix Modern Protein – 1 Teaspoon Baking Powder – Dash Cinnamon – Dash Splenda – 1.5 Servings Generic “Extra Fluffy” Pancake Mix – 1 Serving Sugar-Free Fat-Free Pudding […]

Continue Reading