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One of my favorite things about Strongman competitions is the structure they bring to training—especially when you’ve mapped out at least 4-12 weeks of focused prep. The lead-up to a contest becomes a period of intentional progress. You begin by assessing where your strength levels are, what you’re currently capable of, and balancing the act of where you want to be to where you will be by competition day.
The process forces you to think critically about your strengths and weaknesses. You’re not just training aimlessly—you’re training to match, the best you can, the demands of the contest. As you get closer to meet day, the first question you should ask is: Can I hit the weights listed for my chosen weight class?
If the answer is no, your priority should be developing the strength to complete just one repetition of each event. That becomes your focus—peaking that lift and building toward minimum viable performance. If you’re already capable of hitting those numbers, the training focus shifts to work capacity—higher reps, more volume, and the ability to maintain output over time.
As the contest nears, if you can only hit one rep in training, maybe your new goal is two or three reps. Logical, steady progress. You want to hit weights consistently, and you want your performance to be duplicatable. Some athletes are remarkably consistent, while others swing dramatically between good days and bad. That variability needs to be accounted for in your planning. And if you’re not ready for it, it can surprise you on contest day.
And here’s a big one: do not compare yourself to others. Your capabilities have nothing to do with your competitors. Put your blinders on and focus on your own output. Trying to chase someone else’s numbers can derail your training and lead to underperformance.
Now, if you're an advanced athlete competing to qualify for a higher-level event, that’s where strategy comes in. For example, if you're the last lifter in your weight class, you might plan to hit just a bit more than the top competitor in your class. But again, that’s an advanced tactic. Most lifters are competing against themselves, and for those people, that external strategy stuff gets thrown out the window.
Another big component is event strategy—especially pacing and effort management. Most Strongman events are time-based, typically 60 seconds. So you need to know how many reps you’re capable of doing within that time and figure out what pace allows you to get there without burning out too early. It’s not just about brute strength—it’s about smart, strategic effort.
Lastly, remember this: training is full of ups and downs. You’ll have bad days, and you’ll have days where everything clicks. A personal record (PR) in the gym is still a PR. No one can ever take that away from you. You can choose to be proud of it or not. There are so many variables at play on meet day, and sometimes the result doesn’t reflect the work you’ve done. Accept the outcome for what it’s worth and be proud of your training, your commitment, and your growth.
For me, when I was competing regularly, I often walked into meet day already feeling accomplished. I had done the work, I had pushed myself, and in most cases, I had hit new personal bests even if they were under contest weight. I never felt like anything was owed to me. Shit happens—you roll with the punches and do your best. You learn what you need to work on—whether it’s a specific event, static strength, work capacity, technique, or an overall mindset of acceptance. It doesn’t really matter what you do or how you perform; the reason you compete is to learn about yourself while performing at your best. Because there will always be more shows in the future, and more opportunities to express your strengths.
Stay strong.
