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Why Strongman is for you
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Strongman training captured my imagination when I was a kid when it was aired on the Wide World of Sports on a Sunday. I’d watch the strongest men from nations around the world challenge each other in super human feats of strength and sheer will. These impressive men and women would face off across many events where they would compete for the title of World’s Strongest Man / Woman, appearing like Nordic giants or lost Gods from an ancient mythology. Little did I know that these impressions of strength and willpower would influence me for the rest of my life!

Fast forward a little and here we are in 2017, strongman training is becoming more and more popular in gyms across the world as a training mode which elicits exceptional results in both men and women.

What makes this training mode stand out from normal strength & conditioning or hypertrophy training? Why has the popularity of strongman/woman taken off around the world and more importantly, why should you be including this in your weekly training?

Most people simply reply “it makes you strong!” but there is so much more to this mode of training than the mammoth Nordic giants will let on. One of the most significant differences between traditional strength training and strongman is the tools and the movement. More traditional forms of strength and hypertrophy training tend to be static, unilateral, muscle specific in single plans of movement, utilise machines, barbells and dumbbells. Whereas strongman is all about moving odd and challenging objects, through multiple planes, often with compound movements, through gravity (not just against it), and with near maximal weight or volume.

Where a weight lifter or body builder will lift barbells, dumbbells and rep out on pin-loaded machines, a strongman session will see you flip tyres, swing sledgehammers, carry sandbags, kegs, atlas stones and truck axels (sometimes with wheel and tyres attached). Where you may find many gym goers work individual or specific muscle groups to get them stronger, our strongmen and women are recruiting their whole body with compound movements, maximal time under tension and distance travelled.

History of Strongman

Strongman training is nothing new with feats of strength being recoded throughout history, however in the early 19th Century the first Strongmen who resemble what we do today, would perform various feats of strength such as pressing variations, supporting large amounts of weight held overhead at arm’s length, steel bending, chain breaking, animal carrying and more! Large amounts of wrist, hand, and tendon strength were required for these feats, as well as amazing core strength.

By the late 19th century the strongman was becoming common place internationally. Feats of strength would also be an integral part of the first Olympic games. There was quite a bit of money to be made for professional strongmen, who made their living giving demonstrations of strength at country fairs and town theatres. One of the most famous of these strongmen used the stage name Eugene Sandow. Born in 1876, he first gained recognition by repeatedly breaking “test your strength machines” with brute strength.

He achieved international fame in 1889 and by the Chicago World’s fair in 1893, he was making between $1500 and $3500 per week performing feats of strength like carrying a pony over his shoulder, and picking up a barbell with people inside. There were even women involved, most notable Sandwina, claimed to be “The Strongest and Most Beautiful Woman in the World.” Performing for the Ringling Bros. Circus, she bent rods, straightened horseshoes, carried 600 lb cannon on her shoulders, and lifted her 160 lb husband over her head with one hand. Her arrival caused many strongman to sneak out of town.

Who benefits most?

Surprisingly, in the battle of the sexes between men and women to gain the most benefit from this type of training, women win, with women over thirty and those who are menopausal gaining the greatest benefits of all. This has seen a dramatic increase in the numbers of women training strongman style for wellness and in competitions.

The name isn’t the only reason this training makes people strong. It has been well documented that strongman training is extremely effective as a training mode because of its nature of multijoint movements that incorporate large muscle groups and impose a substantial amount of neuromuscular stress. The result of these activities is the release of three times as much testosterone, growth hormone and other acute endocrine responses. This ramps up muscle growth, neurological development (from more neural firing to better proprioception).

Due to the increased lean muscle growth coupled with increased “beta 2” fat receptor stimulation, the body is primed to better breakdown and release stubborn stored body fat as a fuel source. Yes, you get supercharged fat loss from strongman training, and it doesn’t end there. You will also experience improvements to bone density, blood pressure, cardiac health and injury prevention.

Did you know that grip strength (a major component in this training mode), and pinch strength have been shown through a number of studies to strongly correlate with longevity. The better you can make your grip, the better chance you have at living longer! Common sense right, stronger grip means no more falling off cliffs, buildings, or dropping heavy things on your feet, right? Not to mention the general volume and types of activity you need to undertake to attain superior grip strength (lifting and holding heavy things – strongman training!).

Probably the least recognised, yet biggest draw card for participation in strongman/women training is the fun people have. Combine this with the empowerment from lifting strange objects while people cheer you on, the sense of comradery and achievement from overcoming mental and physical barriers you never believed possible has an intoxicatingly addictive effect. Community is a powerful health influencer and why we believe so strongly in it as part of our facility.

How often should you train Strongman?

This style of training is something you should try to include at least once a week or include strongman movements into your regular training sessions to add a little extra stimulus. It has physiological and mental health benefits, social benefits, and directly transfers to real world functionality!

You will never make two trips from the car with the shopping again! You might not need a jack to lift the car and change a tyre! And you’ll never need to get someone else to open a jar for you again! Not to mention the health benefits and way you’ll look!

For any athletes, strongman training will directly improve strength and stability in contact sports, grappling, power sports, fighting sports, and throwing sports, which is why you may find many traditional strongman exercises in athletic performance training, such as loaded carries, sled push and pull, deadlift and overhead throws.

If you want to know more, or give strongman/women training a try, or join our Strongman Club for training and competitions, get in touch and we will happily help you get started.

Author: Coach Vaughan

(Master Coach)

𝗧𝗢𝗣 𝗘𝗫𝗖𝗨𝗦𝗘𝗦 𝗔𝗡𝗗 𝗪𝗛𝗬 𝗧𝗛𝗘𝗬 𝗔𝗥𝗘𝗡'𝗧 𝗧𝗥𝗨𝗘 ❌

1.  𝗜 𝗗𝗢𝗡'𝗧 𝗛𝗔𝗩𝗘 𝗧𝗜𝗠𝗘…. You do have time, so let's be honest, it's just not a priority. It just needs to be important enough to you. If you have skin in the game you will make it happen . Make an appointment with yourself and make it a habit. 

The next time you tell yourself or another an excuse, try saying instead what it really is; " IT'S  JUST NOT A PRIORITY😩 " and see how that sits instead. 

2.  𝗜'𝗠 𝗧𝗢𝗢 𝗕𝗨𝗦𝗬 - let’s get real, again it's not a priority, so you won't make time for it. Have you noticed how you will make time for the things that don't require effort (or sweat 😰) but you can easily find time to scroll here on social media or watch the footy and the final episode of Real Housewives. 

We all have the same 168 hours in our week and those that reach their goals 🎯 simply make sure the gold nuggets are put to bed, before they roll around in fluff. If you can't find 3-4 hours a week out of 168 for exercise, you aren't busy, you're insane or lying to yourself❗

3.  𝗜 𝗱𝗼𝗻'𝘁 𝗹𝗶𝗸𝗲 𝘁𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁….. At last maybe some self honesty, and this is something you can work with.  In reality, you just haven’t found what you like. What excites you? What did you love to do when you were a kid? What would you do or even just like to try once if money and ability were not an issue?

As adults we forget to have fun and to dream. We get worried about hurting ourselves (we know, we hear it all the time) but at what age did we get soft?  Exercise does not need to be boring or complicated, for most of us we just need to move more than we're doing, and with a little purpose!

Become aware of the excuses you make daily and hold yourself accountable.
It’s time to shift your mindset, because attitude is everything!

⚠ Freebie Alert ⚠ 
𝙄𝙛 𝙮𝙤𝙪 𝙬𝙤𝙪𝙡𝙙 𝙡𝙞𝙠𝙚 𝙨𝙤𝙢𝙚 𝙝𝙚𝙡𝙥 𝙬𝙞𝙩𝙝 𝙨𝙤𝙢𝙚 𝙨𝙖𝙛𝙚 𝙝𝙤𝙢𝙚 𝙤𝙧 𝙥𝙤𝙧𝙩𝙖𝙗𝙡𝙚 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚 𝙞𝙙𝙚𝙖𝙨,  𝘿𝙈 𝙪𝙨 𝙝𝙚𝙧𝙚 𝙖𝙣𝙙 𝙬𝙚 𝙬𝙞𝙡𝙡 𝙨𝙚𝙣𝙙 𝙮𝙤𝙪 𝙤𝙪𝙧  𝙛𝙧𝙚𝙚 𝙣𝙚𝙬 𝘽𝙖𝙘𝙠 𝙋𝙤𝙘𝙠𝙚𝙩 𝙒𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙚𝘽𝙤𝙤𝙠 

#tfw #tfwcoffscoast #Freebie #backpocketworkouts #fitforlife
🙌🌟 𝗦𝗵𝗼𝘂𝘁𝗼𝘂𝘁 𝘁𝗼 𝗢𝘂𝗿 𝗔𝗺𝗮𝘇𝗶𝗻𝗴 𝗖𝗹𝗶𝗲𝗻𝘁𝘀! 🌟🙌 

𝗝𝘂𝗹𝘆 𝗔𝗽𝗽𝗿𝗲𝘤𝗶𝗮𝘁𝗶𝗼𝗻: Today, we want to take a moment to appreciate our incredible clients. 

Your dedication, commitment, and trust in our fitness business have played a significant role in our success. Here's to each and every one of you who make our fitness community shine! 🎉💪 

🤗 From the bottom of our hearts, thank you to our amazing clients for being the heartbeat of our fitness community, you make our days so much fun!

Your dedication, passion, and commitment inspire us every single day. 

Together, we'll continue to achieve greatness and reach new heights! 💪❤️ 

#tfwfamilia #TFWcoffscoast #trainingforwarriors #ClientAppreciation #FitnessCommunity #InspiringJourneys #AchievingGreatness #TogetherWeRise #thedojo #thebestgymincoffs #trainmorefearless #bringoutthewarriorwithin #coffscoastfitness #personaltraining #smallgrouptraining #coffsharbour #gymcoffs
💧💦 𝗛𝘆𝗱𝗿𝗮𝘁𝗲, 𝗧𝗵𝗿𝗶𝘃𝗲, 𝗥𝗲𝗽𝗲𝗮𝘁! 💦💧

Are you like most of the people we see through the doors of our Dojo in winter.. dehydrated?!

In winter we don't feel thirst the same way we do in hotter months. We gravitate to hot tea, coffee & the hot chocolate when we want a drink & we also eat more comfort food that has less water volume rather than our water filled salad & veg. This change in our seasonal habits makes it very easy to become dehydrated. 

Stay refreshed and stay hydrated! 💦 Don't forget to fuel your body with the elixir of life. Gone are the days where we used make the blanket recommendation of 8cups a day, we now advise our clients that they require 30mls per kg of body weight per day. 

When we exercise 🏃‍♀️🏌️‍♂️🏋️‍♂️🏊‍♂️ or get our sweat on, we require even more water:- 125ml-150ml each 15-20mins is recommended. 

𝗙𝗔𝗖𝗧: If we are constantly letting ourselves become dehydrated, our body will lose the ability to create thirst.. & this is very dangerous, especially is we are older, very young or suffer from illnesses & disability.  Likely symptoms are brain fog, dry eyes, skin & mouth, headaches ,blood pressure ⬆, achy joints & muscles, and if severe- bouts of dizziness & vertigo.

So lets refresh! Here are some quick tips to keep the hydration game strong:

💦 𝗦𝗶𝗽 𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝗼𝘂𝘁 𝘁𝗵𝗲 𝗱𝗮𝘆: Sip water consistently throughout the day instead of chugging large amounts at once. It's all about steady hydration!

💦 𝗜𝗻𝗳𝘂𝘀𝗲: Add slices of lemon, cucumber, or mint to your water for a refreshing twist. Stay hydrated & treat your taste buds at the same time!

💦 𝗦𝗲𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿𝘀: Use apps or set alarms to remind yourself to drink water at regular intervals. Hydration is key, and a little nudge goes a long way!

💦 𝗚𝗲𝘁 𝗮 𝗹𝗼𝘃𝗲𝗱 𝘄𝗮𝘁𝗲𝗿 𝗯𝗼𝘁𝘁𝗹𝗲: Invest in a reusable water bottle that you can carry with you everywhere. Stay hydrated on the go and help reduce plastic waste too!

Remember, staying hydrated is essential for optimal performance, glowing skin, and overall well-being. 
Drink Up friends!

#StayHydrated #HydrationNation #SipSipHooray #QuenchYourThirst #WaterIsLife #tfwcoffscoast #trainin
👊💪 Conquer Gym Anxiety and Unleash Your Inner Warrior! 👊💪

We know that stepping into the gym can sometimes feel intimidating, but fear not! We're here to help you overcome gym anxiety and create a positive, empowering experience. 
Together, we'll unleash your full potential! 🌟

🤝 Embrace a Supportive Environment-> Our dojo (gym) is a judgment-free zone, filled with supportive individuals who share your passion for fitness. Surround yourself with like-minded people who encourage and inspire you to be your best self. We're all on this journey together! 🤗

👍 Start with Small Steps-> Take it one step at a time. Begin with exercises you're comfortable with and gradually introduce new ones. Set achievable goals and celebrate each milestone. Remember, progress is personal, and every step forward is a victory! 🎯

🤫 Here is a little secret to help you, if your mind is still in overdrive. While it's normal to think that everyone is watching and judging us, the reality is they are too busy thinking the exact same thing themselves, so even if they look your way they're  too busy assuming you're looking at or judging them,  to be watching and judging you. Doesn't that make you feel better!

📣 Remember, gym anxiety is common, and you're not alone. We're here to support you every step of the way. Together, we'll create an empowering space where you can thrive and achieve your fitness goals. Let's conquer gym anxiety and unleash your inner warrior! 💪❤️

#trainmorefearless #gymnewbie #OvercomeGymAnxiety #EmbraceTheJourney #FitnessEmpowerment #YouAreStrong #positiveattitude  #tfwcoffs #Tfwfamilia #tfwcommunity #trainingforwarriors #coffscoast #coffsgyms #bestgymincoffs #coffscoasthealthandfitness #thedojo
🏆 CALLING ALL COFFS DISTRICT PARENTS of aspiring Track and Field, Netball, Basketball, Hockey, Soccer and Football players! 🏆

Want to unlock your child's athletic potential?  Dreaming of a day when they outrun and outmanoeuvre their opponents with ease and confidence or take the lead with ease in their 100, 200 or 800m runs?

We've got an opportunity you won't want to miss!

This exclusive speed and agility workshop is tailor-made for parents looking to nurture their young athletes' talents. From expert guidance to a wealth of resources and a community of passionate parents, we've got everything you need for your child's athletic journey.
With our program, watch as your child's speed, agility, and confidence soar to new heights!

Are you unable to attend the clinic? Wait, don’t worry! You can still learn all about our Athletic High-Performance Academy Program and how we can support your child's athletic dreams.

Now here's the catch: we've got limited spots! With only 20 places available, you'll need to act fast to secure your child's place in this transformational program.

Don't let this opportunity slip away.  Contact our Coaching team of Certified Strength and Conditioning( ASCA) & Exercise Physiology Specialists (ESSA), on 0266995000 to reserve your spot NOW. 

Let's shape the future of your young athlete together!

#ChampionsClub #SpeedAndAgility #YouthAthletics  #youthperformance #Netball #TrackandField #Soccer #Football #Basketball #Hockey #Training #Confidence #Strength #Agility #JoinUs #TFWCOFFSCOAST
🤸‍♂️ How often do you feel 100% or at your best? 🚀 

A lot of us settle for feeling just “OK”... and before we know it, we forget we’re designed for SO much more: energy, vitality, and strength.

It’s like we’re driving with the brakes on. We forget what we’re capable of!

The first step in releasing that brake: deciding NOW to prioritise your health every day. ⭐

Not sure what 100% would look like or feel like yet?

Then let’s talk.

We’ve helped 1000's of people of all ages, abilities and health limitations to build muscle, get stronger, burn fat and move better with our 100% individualised care. 

In as little as 2-3 weeks they began to feel better, and in as little as 8 weeks with support, new ideas, 
and some new LITTLE habits, they began to see lasting change — which means there’s a good chance YOU can, too!!

DM me the word WARRIOR and let’s chat! 

#tfwcoffscoast #thedojo #trainingforwarriors #MindsetMakeover #FitnessValues #MotivationMatters #MindfulFitness #MindfulHealth #DiscoverYourWhy #FitnessMindset #HealthMindset #strengthtrainingcoffs #transformationsdohappen #8weekwarriorkickstartprogram
🙆‍♀️🙆‍♂️ Stretch Your Way to Fitness! 🌟 

Hey fitness warriors! 
Don't underestimate the power of stretching in your fitness routine. It's time to give your muscles some love and unleash your full potential. Here's to a flexible and injury-free journey! 🙌

💪 🔄 Enhance Flexibility: Incorporating regular stretching exercises into your fitness routine can improve your flexibility. Say goodbye to tight muscles and hello to increased range of motion, making your workouts more effective and enjoyable! 

🌈 ⚖️ Maintain Balance: Stretching helps restore balance to your body. It counteracts the repetitive movements and muscle imbalances caused by certain exercises, ensuring all muscle groups work harmoniously. Achieve optimal performance and prevent injuries! ⚖️

😱 Do More Strength Training: Flexibility is also gained by strengthening and "activating" weaker and smaller muscles.. then the big muscles get a chance to "let go" instead of waiting to do everything.

If you'd like to know more about Flexibility or Flexibility through "activation", DM us as we can send you some exercises to try. 

#tfwcoffscoast #stretching #fitness #yoga #stretch #workout #flexibility #motivation #fitnessmotivation #health #exercise #fit #training #gym #healthylifestyle #mobility #healthy #flexible #recovery #yogalife #bodybuilding #fitlife #wellness  #pilates #strengthtraining #cardio #fitfam #meditation #personaltrainer #strength
🌟 𝗖𝗿𝘂𝘀𝗵𝗶𝗻𝗴 𝗚𝗼𝗮𝗹𝘀, 𝗪𝗶𝗻𝗻𝗶𝗻𝗴 𝘁𝗵𝗲 𝗗𝗮𝘆! 🏆🔥 
Hey #FitFam! 🙌 

Today is a new month and the start of a new Financial Year (hopefully a much brighter one for us all), so are you ready to conquer July and make every fitness goal your personal victory? 🎯 

Let's dive in and make today count! 💪 🔥 
𝗥𝗶𝘀𝗲 𝗮𝗻𝗱 𝗦𝗵𝗶𝗻𝗲: Kickstart your day with a burst of energy and determination. Remember, the only way to win is by getting up and getting moving! 

💥 🥗 𝗡𝗼𝘂𝗿𝗶𝘀𝗵 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆: 
Fuel your success with wholesome, nutrient-packed meals. Make smart choices that support your fitness journey and keep your body in prime condition. Remember, food is fuel! 🥦 

🌟 𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿, 𝗲𝘃𝗲𝗿𝘆 𝘀𝗺𝗮𝗹𝗹 𝘀𝘁𝗲𝗽 𝗰𝗼𝘂𝗻𝘁𝘀. Keep your eyes on the prize and stay focused on the bigger picture. Today, you have the power to become the best version of yourself. Let's win the day, crush those goals, and inspire others to join us on this incredible fitness adventure! 💪❤️ 
#FitnessGoals #WinningTheDay #CrushIt #MotivationMonday #FitnessJourney #TFWCoffsCoast
🏆 CALLING ALL COFFS DISTRICT PARENTS of aspiring Track and Field, Netball, Basketball, Hockey, Soccer and Football players! 🏆

Want to unlock your child's athletic potential?  Dreaming of a day when they outrun and outmanoeuvre their opponents with ease and confidence or take the lead with ease in their 100, 200 or 800m runs?

We've got an opportunity you won't want to miss!

This exclusive speed and agility workshop is tailor-made for parents looking to nurture their young athletes' talents. From expert guidance to a wealth of resources and a community of passionate parents, we've got everything you need for your child's athletic journey.
With our program, watch as your child's speed, agility, and confidence soar to new heights!

Are you unable to attend the clinic? Wait, don’t worry! You can still learn all about our Athletic High-Performance Academy Program and how we can support your child's athletic dreams.

Now here's the catch: we've got limited spots! With only 20 places available, you'll need to act fast to secure your child's place in this transformational program.

Don't let this opportunity slip away.  Contact our Coaching team of Certified Strength and Conditioning( ASCA) & Exercise Physiology Specialists (ESSA), on 0266995000 to reserve your spot NOW. 

Let's shape the future of your young athlete together!

#ChampionsClub #SpeedAndAgility #YouthAthletics  #youthperformance #Netball #TrackandField #Soccer #Football #Basketball #Hockey #Training #Confidence #Strength #Agility #JoinUs #TFWCOFFSCOAST
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