Fitness - Lesson 4F - Modified Strongman Training
Modified Strongman Training (MST) is a strength and conditioning program that incorporates traditional strongman exercises and equipment but adapts them for a broader range of fitness levels and training goals. This training style aims to build functional strength, power, endurance, mental toughness and overall athleticism through the use of unconventional, heavy objects and compound movements. When sticking to the basics there is a low learning curve to perform most of the movements, which makes it ideal for beginners as well as seasoned lifters. MST is particularly beneficial for everyone looking to live a healthy, strong, and more prepared life.
The most common tools that will give you the most variety of exercises would be the M1 Tank sled, various Kettlebell weights.
Common Exercises with the Tank M1 Pushing Sled
Forward Push: Push the sled forward over a set distance, focusing on driving through the legs and maintaining a strong core. This exercise builds lower body strength, power, and endurance.
Backward Drag: Attach a harness and drag the sled backward, engaging the hamstrings, glutes, and lower back. This movement enhances posterior chain strength and stability.
Lateral Push: Push the sled sideways to improve lateral strength and agility, targeting the obliques, hips, and legs.
High/Low Push: Alternate between high and low pushing positions to engage different muscle groups and add variety to the workout.
Rope Pulling: Attach a 2” thick 50’ rope to the front attachment, brace your feet and use your arms and back to pull the sled. This is great for your grip strength and back.
Common Kettlebell Carrying Positions
Suitcase Carry: Holding a kettlebell in one hand at the side of the body, similar to carrying a suitcase. This position enhances grip strength and unilateral strength while significantly challenging the core to maintain an upright posture against the asymmetrical load.
Rack Position: Holding the kettlebell close to the chest with the elbow bent and the kettlebell resting on the forearm and bicep. This position is excellent for building shoulder stability, upper body strength, and core stability.
Overhead Carry: Holding the kettlebell overhead with a fully extended arm. This position improves shoulder stability, enhances overhead strength, and requires significant core engagement to maintain balance. This can be performed with one arm or both, giving you more variety. Be sure to use a weight that you can handle without dropping them - if it’s over your head, you do not want to drop a large metal ball on your head!
Asymmetrical Loading: Using one kettlebell at a time increases trunk stability due to the asymmetrical load. This method forces the core muscles to work harder to stabilize the body, enhancing overall core strength and functional stability.
In my opinion, for overall fitness MST will give you a ton of benefits for the amount of time you put into the session and the amount of space these 2 items take up are a great addition to a home gym.
A “nice have” would be a large old truck tire, which is excellent for flipping (a full body exercise) and smashing it with a sledge hammer (great for endurance). But unless you have unlimited space and are looking to really dive into strong man training, you can get some great training sessions with a sled and Kettlebells.
Note about Kettlebells: I like the competition bells, they are all the same size no matter the weight, and they are much more comfortable than other kettlebells when held in certain positions. Kettlebells can also be used for numerous other traditional exercises along with specific kettlebell lifts, i.e.: Swing, Snatch, and Clean and Press.
