Strongwoman Contests

Although strong is in the name, strongwoman competitions are a combination of speed, power, strength, and endurance. Many of the events require you to lift a large amount of weight and either carry it, hold it, push it, or pull it for a set distance or time. Most competitions are one day long and involve five to six events, the sixth event being reserved for the finalists only. But every competition is different-some are even two days long, with the preliminaries on one day and the finals on the next. If you are serious about competing, it is best to check with the contest promoter to confirm which events it will include and what their order will be before you design your training schedule. Some of the events typical of a strongwoman competition are the yoke walk, tire flip, sled drag, keg lift and load, farmer's walk, stone lift and load, log press, iron cross, Conan's wheel, vehicle push or pull, and a combination of events in a medley.

Strongwoman events are extremely physically and mentally challenging because they are not typical things that people do to strength train-specially not most women. But if you decide to incorporate some strongwoman training into your program or even decide to compete, it will be well worth it. You will get to enjoy the outdoors while training instead of being stuck inside a dark gym. Your body composition will change favorably, because strongwoman training burns an enormous amount of calories and works every muscle in your body. You will conquer your boredom with the standard strength-training protocols, and your confidence will soar when you can see in concrete terms how strong you are. In addition, strongwoman training is an extremely efficient use of our precious time. Lifting, pushing, and pulling weighted objects works the majority of our muscles, and doing intense exercises in short bursts of time challenges our cardiovascular system-quite a bang for our fitness buck.

Detractors of strongwoman training claim that it has a high risk for injury. It's true that the exercises are extreme and do seem crazy. But with a suitable strength base, appropriate form, necessary auxiliary exercises, sufficient rest, and proper nutrition, a strongwoman training program can be quite safe. You don't need an extensive background in strength training before you begin a strongwoman program, but you do need a base of strength and conditioning before embarking on this advanced sport. The strength-training beginner program in chapter 7 is an excellent start. Some of the more common strongwoman exercises follow.

VEHICLE PUSH

FARMER'S WALK

KEG RUN

TIRE FLIP