The Best Strongman Events for Cops

Strongman is both brutal and awesome. Crossfit has done a huge service to the fitness community by popularizing strongman implements and lifts.

If you’re a cop or other first responder, here are my top three strongman events that you should train. I wouldn’t train these maximally unless you’re getting ready for a contest. It’ll beat you up if you aren’t careful. But including these events once or twice per week, done as a medley or circuit, will do wonders for your conditioning, grip, and total body strength.

I’ve prioritized moving events over static deadlifts or presses. Moving with weight isn’t something we do often, but it’s extremely important for first responders. You never know when you’re going to have to carry or drag your buddy to safety.

Sandbag Shoulder/Carry

The sandbag is the first tool you should invest in. I’m not talking about buying a sandbag with convenient handles and that can only be loaded up to 80-100lbs. Instead, get a top-load duffel bag from a military surplus store. Get some pea gravel or playsand (gravel is less messy) and contractor bags. Fill the contractor bags with about 20-25lbs of sand each, then double bag, ziptie, and duct tape them shut. Those are your filler bags. Fill up your duffel with as many filler bags as you want and you’ll be good to go.

You can do a ton of exercises with a sandbag, but my favorite is simple shouldering (pick the bag off the ground and put it on your shoulder) and carrying in the bear-hug position for max distance. The sand will move around in the bag, making it very tough to grip and move. For most healthy guys, I suggest you start with at least 100lbs and progress up from there.

Farmer’s Walk

Carry something heavy in each hand for time or distance is a great way to develop anaerobic capacity and grip endurance. I prefer to use dedicated implements, though you can also use kettlebells or dumbbells if you don’t have access to farmer’s handles. If you’ve got handles, use the heaviest weight possible for sets of 50-100 feet. Focus on taking short, choppy steps, and don’t get ahead of yourself. Start slowly and pick up speed. If you don’t have handles, carry the heaviest dumbbells you can find for max distance. You can also add Fat Grips for an extra challenge.

Sled Push/Drag

The sled is a fantastic way to do a ton of work without beating up your joints or getting sore. If you don’t have a sled, go to a tire shop and see if they’ll give you a junk tire for free. Drill a hole in the tire, thread an eyebolt through and secure with a nut and washer, and attach a TRX or cheap tow straps. Bam, you’ve got a sled. You can place a small board in the center and pile on plates, sandbags, or whatever you’ve got. I actually prefer this option over most commercially available sleds because it won’t mark up your driveway.

You can pull the sled for distance, time, or max weight. You can pull forward or backward, or use the straps to perform upper body exercises like rows and chest presses. All are good options.

To put it all together, here are a couple medleys to try for 4-5 rounds as a stand-alone conditioning day or after your strength training:

Medley #1

Sandbag Shoulder x6

Load sandbag on sled, then 100ft backward sled drag

25 pushups with feet on sled/sandbag

Medley #2

Sandbag Bear Hug Carry x50ft

Heavy Farmer’s Walk x50ft

Sled Row x50ft

If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me