Q & A Friday

Q & A Friday - The slap that brings you back to reality.

Q: Have a question regarding strongman training.  I recently bought a Prowler and Rickshaw from Elite Fitness and am currently looking for a large tire for “flipping.”  I have been performing 4 sets of both Prowler and Richshaw each, but am looking for new ways to combine the 2 exercises.  Any ideas?

Bryan – East Moriches, NY

A: Bryan, my favorite method for performing strongman events is to combine multiple exercises together into a “series” or “medley.”  Depending on the nature of the exercise, I might perform an exercise for reps, tire flips and sledge hammer strikes, or for distance, sled, prowler and rickshaw.  Additionally, I vary the reps performed, depending on the desired effect.  For instance, for an accumulation phase, I might push the prowler for 50 yards, whereas during an intensification phase, I might go only 20 yards.

One other consideration, is to ensure you perform 1-2 warm up sets with the implements you’re using.  I often see people warming up for their strongman workout, by performing barbell squats, which won’t help prepare your muscles and nervous system for the work they’re about to perform.

My favorite series for strongman training: tire flip, prowler push and rickshaw carry, for 8 sets.  I normally rest 2 minutes between each set, with the first 2 being warm up sets.

This was my first warm up set for the workout and worked up to heavier weights for the last 6 sets.  Distances used: tire flip 6 reps, prowler 20 yards, richshaw 40 yards.  Notice I had my stop watch around my neck, to keep my rest periods honest

Give this workout a try and I’m certain it’ll come to be one of your favorites as well.

Question for Jess?  Email info@Jessbanda.com

Welcome S.W.A.T. Magazine Readers

Greetings to all fellow S.W.A.T Magazine readers. Since the September 2010 issue hit the newsstands, I have received numerous emails from readers in appreciation of my article on building grip strength for defensive purposes.

I have been an avid S.W.A.T. Magazine reader from the first issue, and an honored to have my work featured in a publication read by the finest law enforcement and military personnel from around the world.

Starting within the next few days, I will begin to regularly post articles and videos on topics of interest to those that place themselves in harms way.  My goal is to provide you with the best information and techniques to maximize your time in the gym, which will keep you safe on the “streets” and in the “field.”

If there are any topics you’d like to for me to tackle, or have any questions, please don’t hesitate to contact me through this blog.

A sincere “thank you” goes to Denny Hansen, for giving me an opportunity to share my knowledge with his dedicated readers.