How BODYBUILDING helped & hurt my STRONGMAN performance.

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This is my California's Strongest Man 2024 recap. I placed 2nd in the 231 middleweight division.
1st event - 180 lbs circus DB - tied for 1st
2nd event - 700 lbs conan's wheel - 2nd place
3rd event - 25, 30, 35, 40, 45 lbs keg toss - 3rd place
4th event - 280 lbs farmers carry - 5th place
5th event - keg carry & load - 1st place
00:00-03:28 CSM recap
03:29-08:34 improved tricep strength
08:35-12:50 the dreaded conan's wheel
12:51-16:45 improved bicep strength
16:46-19:45 improved posterior chain endurance
19:46-23:32 loss of overhead mobility
23:33-25:23 loss of explosiveness
25:24-27:42 poor trunk stability
27:43-28:45 recap
I explain how bodybuilding helped and hurt my strongman performance.
The good: improved tricep and arm strength, improved posterior chain endurance
The bad: poor overhead mobility, loss of explosiveness, decrease in trunk stability from lack of heavy squats and deadlifts.
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Опубликовано:

31 май 2024

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Комментарии : 164

@TheDankCat127 Месяц назад

I think the main takeaway here is don’t underestimate the value of arm training, even if you’re a “strength” athlete.

@wilaustu Месяц назад

I also think it goes to show that strongman is pretty well rounded as far as strength sports go.

@hevitonttu2251 Месяц назад

I was surprised when the first thing he said about triceps was spot on. It's pretty common knowledge, but then again not I guess, that different part of triceps work in overhead movements so basically even if you do 1000 pushdowns it "does nothing" to help you with say circus dumbbell. Even tho you are technically extending your arm in both cases.

@o-neil Месяц назад

Don't skip your accessories!!!!!!!!

@captainobscurity491 Месяц назад

Biceps are unironically some of the most "functional" muscles you can develop.

@Jafmanz Месяц назад

@@captainobscurity491can you name the least functional muscles?

@alecgolas8396 Месяц назад

It's wild how zen and calm Alan's gotten the past couple years. He's like the antithesis of Mark Rippetoe right now.

@maxmusterdivers9939 Месяц назад

Hip driihhhve

@alexvisan7622 Месяц назад

Mark is so angry all the time

@flabio7074 Месяц назад

Rip is mostly famous for his cultural contribution. People identify with his political views, antiestablishment attitude, and his baller Texas accent. Also his program is legitimately effective for beginners and you always remember the guy who popped your cherry.

@Mudkipz123 Месяц назад

@@flabio7074 if a program is effective mainly for beginners, is it really effective or is it just that everything works for beginners?

@ranfan1820 Месяц назад

@@flabio7074"you always remember the guy who popped your cherry" thats one way to put it 😂

@kukri52231 Месяц назад

Please make another video with Natural Hypertrophy where you go over your bodybuilding transformation.

@alihasanaxe4936 Месяц назад

The answer to any problem you could ever have is always to get bigger arms, no surprise there.

@mfit5470 Месяц назад

Lets see that physique after 1 year of BB training. Before after video & pics would do!

@s0undnin 29 дней назад

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn' huge, solid, thick and tight you can get. Thanks for the motivation.

@wigletron2846 Месяц назад

Bicep strength is underrated for lots of everyday work type things. Lifting things off the ground, chopping wood, wrenching, etc.

@demoncore5342 Месяц назад

I mean both JM and Jimmy Kolb recommended bicep work for benching.

@williamshine1346 15 дней назад

Former WSM Gary Taylor who also competed in the 1984 Olympics emphasized how important the biceps were in strongman back in the early 90’s.

@tv26889 Час назад

Schwarzenegger could cheat curl 275 for 4 reps, imagine having that kind of strength in your arms!

@demoncore5342 Час назад

@@tv26889 Strict curl record is like 115 kilo... How did it go, I believe in the strength of my spirit and force of my arms?

@atlaspowershrugged Месяц назад

Very cool to hear about your experience hybrid athlete, combining hypertrophy and strength. Bold move, but it's cool that it's working so well.

@kylepracz Месяц назад

As a guy whose done Highland Games for 2 years now, i find that alternating between bodybuilding, strongman workout and still having Highland specific prep (mostly throwing practice) a full month before competition has worked best for me. I'm 5'8", 230 and fairly chubby, but for my size I i think I'm still doing well against these giants. I only compete twice per year so I have a lot of room to adjust.

@aidanmoretz7971 Месяц назад

It's so true. Everyone wants to think +100lbs on a lift comes from neurological adaptations but it's so much about having more muscle to lift with. I also love competing at highland games, but a little finer motor skills at the bagpipe comps :)

@intuitivehomebrew3199 Месяц назад

Is anyone else looking at those swords and light in the background and thinking, "That looks like a big ass fork"?

@NFM1337 Месяц назад

It does! And what IS with the swords?

@paddyleather5676 Месяц назад

@@NFM1337 My guess is he got them in Japan . Every Marine who has ever been to Okinawa has swords on the wall

@erinoconnor537 Месяц назад

The keg landing inside the tyre at around 24:20 was so satisfying.

@InnerStrengthVarun Месяц назад

Perfect to listen to during today’s training session.

@drip369 Месяц назад

More muscle = more opportunity to build more strength Bodybuilding done correctly can also improve your mobility and your muscle activation which can also lead towards better potential strength output

@tv26889 Месяц назад

Right, if you increased your muscle mass you will always have gotten stronger. He just didn't practice heavy 1-3 reps and the events enough and become efficient performing them before the comp.

@koleary1798 28 дней назад

100%. If you look back to bronze era, for the most part the jacked bodybuilders were all strong, and the strongmen were all jacked. Drugs and marketing in the almost century since then has really distorted things. For naturals, it's as simple as: Bigger = stronger Stronger = bigger The lifts in question might not be the "Big 3", but for anything that doesn't allow for ROM or technique fuckery this will hold true.

@drip369 28 дней назад

@@koleary1798 not only were they strong, on the bodybuilding stage they actually had to show off the strength meaning the utility of the muscle just like they had to show off the control of the muscle by making their muscles dance. Nowadays they all look like they are ready to die there is no vitality and they do not look healthy which is wild that people still watch the sport

@tv26889 28 дней назад

@@koleary1798 Strength isn't as specific as we think it is. If someone can do sets of 8-10 with the 125 lb dumbbells on Bulgarian Split Squats, they will be a strong squatter.

@Trefalas Месяц назад

It's astonishing how well isolated training pays off for all kinds of sports, even for endurance sports. Thx for sharing your experience!

@TheAdamk12 Месяц назад

Hey man you’re a beast. Keep up with the great content, very motivational and uplifting stuff.

@brianpolston9713 Месяц назад

Shaw classic is having weight classes this year, you should compete.

@chrisbfreelance Месяц назад

Absolutely!

@albertpaxton4855 Месяц назад

Congratulations! great video too!

@chucksenhowzen9740 Месяц назад

2:11 congrats on 2nd place & a big congratulations to Dr Andrew Mock for taking home 1st 🥇

@Freynightwalker Месяц назад

Great video, great to learn from your experience and self reflection

@keithbobrosky6334 Месяц назад

Congrats Alan! Great video!

@Stevehunter96 Месяц назад

I think Alan Thrall should try grip sport. I would love to see some saxon bar or captains of crush ladder content. Great carryover to strongman training, but a new training stimulus as well

@robertcachia6484 Месяц назад

Great explanation on everything.

@landi2244 Месяц назад

You're hella strong. Keep it up Alan.

@deansheppard1104 Месяц назад

I find this video very interesting , seeing the impact of arm training in a strength sport like strongman is something I have never seen before. It would also be good to see before and after pics and the progression stats ( especially on arm training and isolation)

@powertreadssupremacy Месяц назад

For overhead mobility and lockout train behind the neck press.

@pacoside1092 Месяц назад

Great video! Loved every minute and can't wait for the other BB/SM video you got for us.

@oaksaint4458 Месяц назад

I read that as BDSM video lol

@thomaswilliams1533 Месяц назад

Its got nothing to do with bodybuilding and all to do with that DAD STRENGTH 💪

@prelapsaria Месяц назад

Brian Alsruhe watching this intently

@TheRipcity Месяц назад

Great video. It’s good to remember that you can’t do everything perfectly at the same time.

@neal520 Месяц назад

Gotta agree on the biceps for the conans, I won the Heavyweight conans at californias and I always do multiple sets of failure for biceps

@penumbrium Месяц назад

snatch grip high pulls are great for becoming/maintaining explosiveness and for yoke hypertrophy

@twistedtrailerparktales2126 24 дня назад

This was so awesome. I'm 15 months from 40 and while I usually get on the podium I've only won one event. I'm never less than 2nd on press, dead, or stones but I usually get my butt beat in the carreis with what seems like 18 to 22 year old competition. My weight has been stuck at 180lb for a while and my lifts too. I decided to try and hit 200lbs before 40 and come back as a 200lb master. Currently doing sets of 10-15 but will taper that down to 6-10 after 5 months. Continuing 6-10 for 5 months and then start peaking for a show after July next year. I am doing more isolation but also keeping press variations as the main movement on shoulders prioritizing deadlifts over leg exercises of any kind and adding in light but long distance controlled pace carries 3 days a week. I knew exactly where you were going with the conans wheel. I'm a huge CT fan and never neglected my curls and it came in handy in one event where we needed a tie breaker and had to hold a 350lb yoke off the ground in the crook of our elbows and I blew past my competitor to secure second in 2018s Battle of the Marina which is like our northern Nevada strongest man.

@DrewPeabawls Месяц назад

Would love to hear about your year with NH’s program. Did you take any before and after videos?

@TheComedyButchers Месяц назад

Honestly with how often strongmen *tear their biceps you’d think it’d be a useful thing to train

@bruuhhhh Месяц назад

I assume you mean tear lol but yeah I agree

@chrisbfreelance Месяц назад

They get trained plenty indirectly with carries and lifts.

@bruuhhhh Месяц назад

@@chrisbfreelance isolation work is fantastic for building tendon strength without the risk of tearing that you would get from lots of heavy carries and lifts. Imo very underutilised in strongman for the biceps especially

@TheComedyButchers Месяц назад

@@chrisbfreelanceone of Thrall’s point in this video was literally that arm training made him better for carries

@MasoNowa Месяц назад

Some people actually say that bicep training makes your arms more susceptible to tears. I'm skeptical of that.

@egil9859 Месяц назад

This is really interesting

@GoDawgz90 24 дня назад

Going to do arms now, thanks.

@FoxStrength_Performance Месяц назад

Jon Meadows was a big fan of front carries. It’s mechanical stress for back, arms, legs, etc. I can see how the isolation work in different areas would be beneficial

@zynthos9 Месяц назад

How much weight was the keg for the leg carry and load?

@luggischimmel5204 Месяц назад

Do you think that its a viable option to train towards two goals (e.g. Strongman and Olympic Lifting) in the same program (no intention of competing) or would you say that its better to focus at one thing at a time?

@Cwillz303 Месяц назад

Yes to both. It is viable to train many things at once, especially if you’re not competing in them. But you’ll get better results focusing on one thing at a time Strongman and Weightlifting aren’t too incongruous; lots of overhead strength, squatting as a good base building exercise; front squatting/front rack intensive stuff, not a lot of need to focus on bench which seems to interfere with the mobility weightlifters need sometimes

@thesamu100 Месяц назад

viable as long as you dont intend on getting good at any

@pwepwe2378 Месяц назад

I missed you bro alan!

@user-dn4lg1dv5v Месяц назад

Tricep strength went up for sure from arm training.

@jardo531 Месяц назад

You're coming into that "oldman strength "Alan! Thanks for sharing your experience. Very interesting perspective.

@howjackedcaniget Месяц назад

A great example of my belief that hypertrophy is step 1 in strength. The muscle is a multiplier and the bigger your base is, the higher you'll soar with a strength phase. I wanna make a video about this before it becomes the new consensus.

@jamesbedwell8793 Месяц назад

Bromley has been talking about this for years bro, you're late to the party here

@MasoNowa Месяц назад

@@jamesbedwell8793everyone has been talking about this for decades

@howjackedcaniget Месяц назад

@@jamesbedwell8793 Not true. Bromley's training is mainly low RPE and strength phases. Not to-failure isolation lifts. He has that same mindset of these lifts somehow not being important. I never understood that. I've only been in the game a bit over 4 years, but I never had that mindset. It's an exercise, a set.

@jamesbedwell8793 Месяц назад

@howjackedcaniget you're right that Bromley doesn't go in for much isolation work (although he has talked about it in the past especially for the shoulders), but I don't think it's fair to say he focuses on low RPE, not when plus sets are such a staple of his programming. In any case, the point I was making was about building a base of hypertrophy before focusing on strength, and that had been part of his brand for so long that he has a book and an app named Base Strength.

@McMeatBag Месяц назад

I hope you'll talk about what's changed for this new program

@nmnate Месяц назад

For overhead mobility, weren't you doing DB pullover or some other type of lat pullover? Those would keep you pretty opened up and mobile. You can also do it at the bottom of a pullup, shove your head forward like an OHP lockout, I find it helps with the stretch 💪

@Dixie_N0rmous Месяц назад

What are the P knee sleeves?

@JoshPitts530 Месяц назад

Alan, do farmers carries help grow shoulders if I do them at the end of a shoulder workout?

@unclemoneymoneyuncle8702 Месяц назад

I'd say they're more grip, core, and trap developers. Shoulders aka delts aren't going to be doing much. But some people refer to their upper back/traps as "shoulders" so it will help there.

@shane_rm1025 Месяц назад

If you pre-exhaust your side delts before hand you will definitely feel them activating as a stabilizer. Not sure it will add much hypertrophy but it could make a difference.

@randygravel2057 Месяц назад

Was that in Huntington Beach?

@vict3071 Месяц назад

Allen I'm you are familiar with the way Powerlifters trained in the 70's and 80's. Guys like Kazmairer and Karwoski trained in a PowerBuilding style. They were jacked all over and almost looked like Bodybuilders. In my humble and unfit opinion Bodybuilder style of training can help strongman and Powerlifting in a very major way.

@MrGN-yy6op Месяц назад

I could actually guess the first two benefits before you said it.

@URWELCOME Месяц назад

For me the takeaway was SAID PRINCIPAL APPLIES EVERYWHERE

@badsector82 Месяц назад

You frequently mention "supporting the weight with the skeleton". What if the skeleton has some disc hernias or lordosis?

@alemholas Месяц назад

This is very interesting! Maybe a discussion with Dr. Mike from Renaissance Periodization could expand on this. An strongman and hypertrophy approach from the literature could be enlightening! Much more with your training history and recent experiences.

@overtone55 Месяц назад

Love Dr Mike but I don't feel like he has much to contribute to the strongman part. He's a 100% hypertrophy guy and he's great at that

@alemholas Месяц назад

@@overtone55 He has a background in strength focused training too! And a very insightful (to me) video about strongman, hybrid programming and mesocycles. I trough maybe the academic approach alongside Alan's experiences could be interesting.

@Ash-os7fc Месяц назад

Dr Mike is a hack, and the only reason noobs love his is because he funny

@bestwesterner Месяц назад

@@Ash-os7fcI dunno man hack ain’t the word. He’s just so locked into hypertrophy that he excludes technique where one would horse cock serious loads with “less than perfect” form. A hack would be Jason Blaha or some crap like that

@kobemop 28 дней назад

A lot of strongman actually do bodybuilding style training, e.g. Eddie Hall, Zydrunas Savickas, ..., etc. You want the whole body to be strong anyway.

@JohnLowry Месяц назад

Shit, Alan has a heron-marked blade.

@Worstpersonsingular 29 дней назад

Circus dumbbell Peking program

@Dravok Месяц назад

Will you be creating your own strongman/bodybuilding program and sharing it with others, Alan?

@vicenteochoa6498 Месяц назад

My log is significantly easier after doing during overhead tricep work. I’ve hit 2 PRs 2 months in a row after a couple of months of taking overhead triceps seriously.

@drip369 Месяц назад

💪💪🏋

@paulsohns3930 Месяц назад

Lol you are everywhere. See you in Sikastan.

@drip369 Месяц назад

@@paulsohns3930 I follow the best of the best haha so yes you will see me on their next news update, or training vlog

@wilsonaguiar4646 Месяц назад

Welp, the bros got something right, gotta have arm day

@demoncore5342 Месяц назад

Does it even make sense unless you want to put on weight?

@emk4252 Месяц назад

Think its possible that your beard growing in some gave you overall strength.... plus it makes you look more menacing when say "Train Untamed" .

@raiderleader4220 17 дней назад

U look way more jacked now

@robertprije8078 Месяц назад

Farmer's carry jostling might have been due to your body just being light and having less inertia against the weights.

@fortunatoluccresi5243 Месяц назад

The question is: Have your bodybuilding workouts given you a bodybuilding physique? Or in other words, do people recognize you as a bodybuilder? Because in bodybuilding, absolute strength doesn't count that much. The optics are important. Nobody asks how much you lift, but rather how big your arm is.

@satricon Месяц назад

Interesting!

@Reppintimefitness Месяц назад

Wassup bro 💯

@godsofwar1186 Месяц назад

Bodybuilding isn't an entity. Your application of bodybuilding helped or hurt your strongman performance ❤

@salsolis9254 Месяц назад

First

@dansan9858 Месяц назад

Wow. Who is this thin man? Unbelievable transformation. Like, what?

@drealexatos3459 Месяц назад

RU-vid started showing me these vids again after years of not. These do everything guys have gotten nowhere.

@dansan9858 Месяц назад

@@drealexatos3459 Uhu. Sure. Whatever you say.

@virding232 Месяц назад

@@drealexatos3459 He's visibly larger.

@SK-2ill Месяц назад

@@virding232no chance he's larger...not that it matters. He's still very strong.

@OMAR-vk9pi Месяц назад

@@SK-2illhe is leaner

@elysiummaybe8574 Месяц назад

Poor trunk stability? You can fix that with lunges/bulgarian split squat in bodybuilding rep ranges. It's great for overall builder for legs without putting a lot of strains(but very taxing on your cardiovascular-CNS)

@tv26889 Месяц назад

Bulgarian split squats are as good(maybe a tiny bit better) as a squat in my opinion.