21 Mar Applying The Strongman Yoke
“If you’re not doing Strongman, you’re wrong” … after all these years I continue to stand by this statement. The muscle recruitment and multi-plane demands of Strongman has tremendous value for all sports. How to apply to it to your sport varies from lifter to lifter and it can take a savvy coach to implement it into sports outside of Strongman. That being said, consult with your coach and or team when you can put some of these movements into your training. I’ll extend this point by saying that certain movements may exacerbate previous injuries. When adding new variables to training, always be judicious, educated and thorough with what you add. What we have found at the Battle Axe is that most strongman movements, if scaled correctly, typically have more benefit than cost (more on this below). I’ll put to rest some common misconceptions behind Strongman application, one movement I feel should be in all strength programs, and review some basic rep/distance schemes you can put into your “off season” work.
Misconceptions:
What I find is there is often a misconception or stigma behind Strongman which typically portrays these massive humans doing unreal feats of strength. While this is awesome and undoubtedly true, there are vast amounts of weight classes, implements, as well as athletes of both genders and physical builds involved in Strongman. All movements, if the right implements are available, are scalable to not only physical limitations but as well as strength and skill levels. The main point here, if you’re not a Strongman, is to use these movements to optimize your training, body and sport. Working too fast, too heavy, or without the appropriate amount of skill (as with any sport) can have counterproductive consequences for your training. Although Strongman looks solely like a brute strength sport, the amount of skill and technique to generate proper motor patterns with such demanding loads takes years of work. Some movements, as the Yoke mentioned below, have a slightly less difficult learning curve and it’s often one I use here at The Battle Axe with a vast amount of lifters. Although not as demanding as a circus D-bell skill wise, the athlete still requires a high level of focus and technique during the movement. And that is what we want isn’t it? A movement that has high carry over both physically and mentally with a moderate learning curve that looks really bad ass. It’s like Christmas in March! Moving objects with proper form for distance has shown to have great value for not only spine maintenance but also generates a tremendous amount of neurological demand, which if applied correctly, has nothing but positive carry over to any sport. So let’s take a look at one of my personal favorites… The Yoke
The Yoke:
Axel loaded, no mercy, raw movement pattern with a heavy object on your back. Basically real life or marriage, so no big deal right !? Derived from early farming tools, the Super Yoke as we know it today originated as a Cage like contraption carrying refrigerators in the 1977 Worlds Strongest man. Some shows would watch it evolve into what we know it today when it made a new and improved appearance at WSM in 2004. Now a staple in most Strongman comps and even in the dusty corner of some Crossfit gyms, the yoke is one of the best example of human strength performance.
Work load:
– Yoke run: use 60% of training 1RM squat for 5 sets of 60 feet
** Try this out every other week and focus on improving your time before intensity. When you’re averaging under 9 seconds, start making 25-50 pound jumps until that time improves as well.
Write this down:
– If you’re inexperienced, find yourself a Strongman coach. This is not a sport to wing it in.
– Technique, good speed, and proper bracing should be at the forefront of your mind. If you’re moving to slow, feeling pain, or dropping the implement then decrease the weight and focus on optimal movement.
– Make sure the Yoke is not dragging on the floor. This varies from lifter to lifter but typically a 6 inch height clearance is sufficient for beginners.
– Find a hand position that allows you maximize your lifters wedge during the entire movement.
– Don’t hold your breath. Proper diaphragmatic bracing and breathing will allow a swifter carry as well as have MASSIVE carry over into ALL sports.
– Attempt the yoke at a weight where you do not have to wear a belt. Learn to use your body, proper bracing, diaphragmatic breathing and technique before you move on to a weight that demands a belt. I would argue unless you’re training for a Strongman competition you should stick to weights you can master beltless.
– Train hard, train smart and respect the sport.
Never Stray from the way
MDLP
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Michael “MDLP” De La Pava is currently a competitive Strongman and owner of The Battle Axe Gym. Born in Miami, Florida into a Colombian household, Michael finished his schooling by attending Penn State University where he graduated with a Degree in Psychology. Having his roots in martial arts, he would go on to compete in various sports as a Muay Thai fighter, Powerlifter, and rugby player before committing himself fully to Strongman. During this time, he opened Miami’s first Strongman gym, The Battle Axe, where he currently coaches athletes from various disciplines including powerlifting, MMA fighters, Strongman, officers of multiple authorities and enlisted and active military operators. Competing in Strongman for over 6 years has given Michael the opportunity to rank as high as 15th in the nation (105kg), won Florida’s Strongest man (1st in 2014 and 2nd in 2015 in the 105kg class), lift and load a 420 pound Atlas stone, log press 335, pull 700, and most importantly, share the competitive battlefield with some of the best in the game. During this journey, Michael suffered what some would consider a potentially career-ending spine injury. It was at this time that Brian and Michael would begin working together to not only rehab his spine, allowing him to return to Strongman but also develop a new Strongman training program revolving around the 10/20 philosophy. Strongman and coaching have given Michael the opportunity to travel around the nation and the world to train, coach and be coached, as well as share ideas with various leaders in the strength community. Michael’s experience and network in strongman brings a welcome connection with the ever-growing sport of Strongman to the 10/20 team and PRS family.
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