Strongman vs. traditional resistance training effects on muscular function and performance

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Limited evidence exists on the effectiveness of strongman training for athletic performance enhancement.
• This study addresses the gap by comparing strongman training to traditional resistance training.

Purpose of the Study:

• To compare the effects of 7 weeks of strongman resistance training versus traditional resistance training on body composition, strength, power, and speed.
• To provide initial evidence on the efficacy of strongman training programs.

Main Methods:

• Thirty experienced resistance-trained rugby players were randomly assigned to either a strongman or traditional training group.
• Both groups trained twice weekly with biomechanically matched exercises and equal loading for 7 weeks.
• Assessments included body composition, strength (1RM), power, speed, and change of direction (COD) performance.

Main Results:

• Both strongman and traditional training improved all performance measures within groups.
• No significant between-group differences were found in most functional performance measures.
• Strongman training showed small positive effects on muscle mass and acceleration, and large improvements in 1RM bent over row strength compared to traditional training.
• Traditional training showed small to moderate improvements in 1RM squat and deadlift strength, horizontal jump, COD turning ability, and sled push performance compared to strongman training.

Conclusions:

• Short-term strongman training programs appear as effective as traditional resistance training for improving body composition, muscular function, and performance.
• Practitioners now have evidence to consider strongman training as a viable alternative for performance enhancement.