Training Concepts

S.A.I.D. (Specific Adaptation to Imposed Demands) This principle is at the heart of any training program. It states that the body will only adapt to the demands place upon it. The movements performed in the gym or on the practice field should as much as possible
resemble those of a sport or competition in which the person wishes to improve.

PERIODIZATION: The trick to performing well on the Strongest Warrior events is to have a combination of strength and muscle endurance. The best protocol to reach goals of muscle strength and muscle endurance is called Periodization. Essentially, this means you must have phases of training during which you are trying to achieve a particular goal (either strength or muscle endurance). Length of each (Periodized) phase: Every 68 weeks, or whenever you begin to plateau.

SPECIFICTY OF TRAINING: Train Movements, not muscle groups. It is important to train for particular movements, not muscles. A bodybuilding type of routine will do very little to increase your chances of success in these five events. In fact, too much muscle mass, which is the goal in a bodybuilding type of routine, can be quite counterproductive for Strongest Warrior type events.

WARMUP: Prior to beginning the actual workout always perform a general warm up by performing light cardio to the point of light sweat, and Stretching all of the basic muscle groups to be utilized in the workout.

The few, the proud, only one Strongest Warrior. This all military event was held on Friday, 28 September 2007 at the Hospital Fitness Track (adjacent to the Naval Hospital Camp Pendleton). Thanks to all who participated! Hope to see you back next year! For more information on this event, call 763-0657.

Pictures & Results
Check out the results from the 2007 Strongest Warrior Event. Event photos and video are coming soon! Check back!
Download Results (65k PDF)

Overall Male: Darren Pickard | Overall Female: Jessica Smith

Download: Strongest Warrior Training Protocol (84k) | Strongest Warrior Informational Flier and Waiver (204k) | Strongest Warrior Rules Of Competition (48k)

COMPETITION EVENTS AND POSSIBLE SUBSTITUTION EXERCISES
Tire Flip: Exercises best suited for such an event:
Front Squats and Deadlifts, Sumo Style Deadlifts, Cleans

Farmer’s Walk: Exercises best suited for such an event:
Deadlifts, Farmer’s Walks w/ Dumbbells.

Standing Overhead Press: Exercises best suited for such an event: Push Press, Standing Overhead Press

Hummer Pull: Exercises best suited for such an event:
Standing Cable Rows, Sprint Sled, Hack Squats, Lunges, Hammer Style (Neutral Grip) Pull Ups

Stone Carry: Exercises best suited for such an event:
Dumbbell Bench Press, Cable Fl yes, 45lbs. weight plate carry (securely fasten plates together, as you get stronger and better at this movement, you can add additional 45lbs. plates.), Heavy medicine ball carry.