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.

Also in Training

Top 5 Mind Barriers
Top 5 Mind Barriers

January 07, 2019

We all start powerful but only the strong will endure. You may have the perfect diet and training plan, but the mind will limit us every time. Why is it you can’t stick to a diet? Or why has your bench max been the same for the last several years. Renegade Training Founder John […]

Continue Reading

The Bulk | Mass Factors
The Bulk | Mass Factors

January 04, 2019

The holidays seemed like the perfect kick start to a bulking diet. A half ton of calories in the form of pumpkin pie and glazed ham is enough fuel to fill out that XL Barbell Club Tee.  This may have been your plan, but shoveling more poundage than a nor’easter isn’t going to do […]

Continue Reading

Chest and Back Workout | Push/Pull Protocol
Chest and Back Workout | Push/Pull Protocol

January 01, 2019

Have you ever tried a push/pull workout routine for your chest and back? Training chest and back together on the same day can provide some unique benefits in comparison to a traditional bodybuilding split where chest and back are trained individually on separate days, such as:     Provides Advantage of Longer Rest Periods Between […]

Continue Reading