Modified Strongman Training: Real-Life Strength
By Larry Betz | Prepared Not Paranoid https://www.preparednotparanoid.com/
In an emergency, strength isn't about how much you can bench press. It's about whether you can carry your go bag and a child at the same time, drag an injured person out of danger, or push a stalled car off the road. It's carrying, pushing, pulling, and dragging, often while you're breathing hard.
That's exactly what modified strongman training builds. This post is the full companion guide to Section 6 of my free 90-Day Aerobic Fitness Program. Read it here for the "why" and the "how," then use the program to track every session. [Get the free 90-Day Program: LINK]
What Is Modified Strongman Training?
Modified strongman training (MST) takes traditional strongman exercises and equipment and adapts them for a much wider range of fitness levels and goals. It builds functional strength, power, endurance, mental toughness, and overall athleticism using unconventional heavy objects and big, full-body movements.
When you stick to the basics, there's a low learning curve for most of the movements. That makes MST ideal for beginners as well as seasoned lifters, and for anyone who wants to live a healthy, strong, and more prepared life.
What the Research Says
It builds real strength and power. A study comparing strongman training with traditional weight training found both improved strength and performance, with strongman holding its own as an effective option.
It trains your core under real conditions. Research on strongman events like carries found they challenge the muscles that stabilize your spine in ways traditional lifts don't.
Grip strength matters for your health. A large international study of nearly 140,000 adults found weaker grip strength was linked to a higher risk of death and heart disease. Carries build grip like few other exercises do.
Strength training is medicine. It supports muscle, bone, metabolism, and independence as we age.
The Two Tools That Give You the Most
In my opinion, for overall fitness, MST gives you a ton of benefit for the time you put in, and the two tools that give you the most variety take up very little space in a home gym:
A push sled, like the Tank M1. Push it, drag it, and pull it with a rope.
A few kettlebells in different weights. I like competition kettlebells. They're all the same size no matter the weight, and they're more comfortable than other kettlebells in certain positions. Kettlebells also work for many other exercises, like swings, snatches, and clean and presses.
Nice to have: a large old truck tire for flipping (a full-body exercise) and striking with a sledgehammer (great for endurance). But unless you have plenty of space and want to dive deep into strongman, a sled and kettlebells will give you great training sessions.
Start Here: Your Strongman Check-In
Before your first session, test yourself at a steady, controlled effort, not all-out, and write down your numbers. Repeat the check-in on Day 30, Day 60, and Day 90.
Farmer's carry distance at a set weight (write down the weight)
Suitcase carry distance, each side
Sled push time for 20 yards at a set load
Your RPE after 3 rounds of your exercises
RPE is your Rate of Perceived Exertion, from 0 to 10. Most strongman work in the program is at RPE 6 to 7.
The 8 Core Exercises
Here are the eight exercises in the 90-Day Program, how to do them, and how they carry over to real life.
Sled Exercises
Forward Push. Push the sled over a set distance, driving through your legs and keeping a strong core. Builds lower-body strength, power, and endurance.
Backward Drag. Attach a harness or strap and drag the sled backward. Works your quads, hamstrings, glutes, and lower back, and is easy on the knees.
Lateral Push. Push the sled sideways to build lateral strength and agility in your obliques, hips, and legs.
High/Low Push. Alternate between high and low hand positions on the handles to work different muscles and add variety.
Rope Pull. Attach a thick rope (2 inches thick, about 50 feet long) to the front, brace your feet, and pull the sled to you hand over hand. Great for grip and back strength.
Kettlebell Carries
Suitcase Carry. One kettlebell at your side, like carrying a suitcase. Builds grip and one-sided strength, and challenges your core to keep you upright against the uneven load.
Farmer's Carry. A kettlebell in each hand, shoulders back, controlled steps. A total-body builder for grip, traps, and posture.
Rack Carry. Hold the kettlebell close to your chest, with your elbow bent and the bell resting on your forearm and biceps. Builds shoulder stability, upper-body strength, and core control.
Overhead Carry. Hold the kettlebell overhead with your arm fully locked out. Builds shoulder stability and overhead strength, and demands serious core control. You can do it with one arm or two. Use a weight you can fully control. If it's over your head, you don't want to drop a heavy metal ball on yourself.
Why One-Sided Carries Work So Well
Carrying one kettlebell at a time creates an uneven (asymmetrical) load. Your core has to work harder to keep you stable, which builds the kind of core strength you use when you carry a bag, a toddler, or a water jug on one side.
Your 12-Week Strongman Plan
Train strongman 1 to 2 times a week. Rest 60 to 90 seconds between sets. Start with a weight you could carry for twice the distance, and build from there. Work toward sessions of up to 30 to 45 minutes, depending on your age, health, and injuries.
The full week-by-week sets and distances for every exercise, plus a printable tracker, are in Section 6 of the 90-Day Program.
How to Progress
Form first. Your form should look the same on the last step as the first.
Distance before weight. Add a little distance first. Add weight when your last set feels as solid as your first at RPE 6 or below.
Overhead carries come later, in Weeks 5 to 12 of the program.
Safety First
Talk to your doctor first, especially if you have back, shoulder, or joint problems, high blood pressure, a heart condition, or past injuries.
Warm up before every session.
Brace your core and breathe. Don't hold your breath for long efforts.
Respect old injuries. Choose the sled drag over carries, or lighter loads, if something bothers a past injury.
Clear your path. Make sure your sled lane and carry route are flat and free of obstacles.
Stop for any sharp pain, dizziness, or chest discomfort.
Ask Yourself
Could I carry my go bag and help someone else at the same time?
How strong is my grip, and how long could I hold on?
Do I have space for a sled and a few kettlebells at home?
Remember
Real-life strength is carrying, pushing, pulling, and dragging. A sled and a few kettlebells build all of it. Start light, keep your form perfect, add distance before weight, and track your progress.
Go Deeper
Free download: The 90-Day Aerobic Fitness Program. Section 6 has all 8 exercises with a 12-week plan, a Start Here check-in, and a printable tracker. Section 7 shows how to combine strongman with walking, rucking, jogging, and agility into a full Preparedness Hour. [Get it here: LINK TO 90-DAY PROGRAM]
Free download: Dynamic Warm-Up Guide. The 16-move warm-up to do before every strongman session. [Get it here: LINK TO WARM-UP GUIDE]
Coming Soon: The Prepared Not Paranoid Fitness and Nutrition Guide. A complete guide to training, eating and recovering so you’re ready when it matters. Join the email list to be the first to know when it’s here. [LINK TO EMAIL SIGNUP]
Tools I recommend: You'll find the Tank M1 push sled, competition kettlebells, sled ropes, and harnesses I recommend in my Amazon store. [AMAZON STORE LINK]
Related reading:
Aerobic Fitness, Part 3: Speed, Agility, and Quickness [LINK]
Aerobic Fitness, Part 5: Cardio Machine Buyer's Guide [LINK]
Garage Gym Essentials: The Complete Guide [LINK]
Home Gym Equipment [LINK]
References
Winwood, P. W., et al. (2015). Strongman vs. traditional resistance training effects on muscular function and performance. Journal of Strength and Conditioning Research, 29(2), 429-439. https://doi.org/10.1519/JSC.0000000000000629
Winwood, P. W., Keogh, J. W. L., & Harris, N. K. (2011). The strength and conditioning practices of strongman competitors. Journal of Strength and Conditioning Research, 25(11), 3118-3128. https://doi.org/10.1519/JSC.0b013e318212daea
McGill, S. M., McDermott, A., & Fenwick, C. M. (2009). Comparison of different strongman events: Trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research, 23(4), 1148-1161. https://doi.org/10.1519/JSC.0b013e318198f8f7
Leong, D. P., et al. (2015). Prognostic value of grip strength: Findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266-273. https://doi.org/10.1016/S0140-6736(14)62000-6
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. https://doi.org/10.1249/JSR.0b013e31825dabb8
Disclaimer
This article is for general informational and educational purposes only. It is not medical advice and is not a substitute for guidance from your physician. Strength training carries a risk of injury. Talk to your doctor before starting any new exercise program, especially if you have back, shoulder, or joint problems, a heart condition, past injuries, or have been inactive. Stop any activity that causes pain, dizziness, or chest discomfort. Affiliate disclosure: I've linked to products from my Amazon store that I personally recommend. If you purchase through these links, I may earn a small commission at no extra cost to you. Thank you for supporting my work.
If you have chest pain, severe shortness of breath, or feel faint while training, stop and call 911.
Awareness gives you time. Time gives you options.
The prepared protector is someone who's decided that loving someone means being ready for them, not just hoping things go fine.
Prepared Not Paranoid. Protecting the Most Vulnerable Among Us.
