Here are some common strongman/GPP exercises and to what pattern they belong.

TIRE FLIP: deadlift movement pattern

PROWLER PUSHING: lunges or deadlift movement pattern (if torso parallel to the ground)

SLED PULLING BACKWARDS: Squat movement pattern

HILL SPRINTS OR STAIRCASE SPRINTS: can be used for deadlift, lunges or squat movement pattern. If using staircase sprints, 2 steps at a time = deadlift, 1 step at a time = squat

FARMER’S WALK: deadlift or squat movement pattern

LOG PRESS: overhead movement pattern

SLED PRESS: Bench press movement pattern

STONE LIFT: deadlift movement pattern

TIRE STRIKING: Although not a press movement, and the fact that it involves the lats a lot, I like to use it in an overhead complex since it works shoulders nicely

KETTLEBELL SWINGS: Deadlift pattern

KETTLEBELL CLEAN & PRESS: overhead movement pattern

KETTLEBELL SNATCH: overhead or deadlift movement pattern

WHEELBARROW WALK: deadlift or squat pattern

*** Then you must understand how you can adapt these exercises to fit the various points in the force spectrum ***

You can go VERY heavy for a short distance/low reps (e.g. load the prowler with as much weight as you can push for 10 yards), with a moderate weight for speed/power (eg 20yds prowler sprint) or with a light/moderate weight for strength-endurance (e.g. prowler pushing, longest distance covered in 1:30-2:00 minutes).

TIRE FLIP: Maximal = if you have a very heavy tire; that is hard to flip 3-5 times… Power = Explosive flips, as many as you can in 12 seconds … Strength-endurance = maximum flips in 90-120 seconds

PROWLER PUSHING (examples given above)

SLED WALKING BACKWARDS: maximal = heaviest weight you can pull over 10 yards… power = moderate load, maximum distance you can cover in 12 seconds… speed = light load, maximum distance you can cover in 5 seconds … strength-endurance = maximum distance you can cover in 90-120 seconds

HILL/STAIRCASE SPRINTS: maximum = none (if you are crazy you could sprint up a hill pulling a sled over 10 yards) … power = wearing a weighted vest, maximum distance you can cover in 5 seconds… speed = no vest, maximum distance you can cover in 5 seconds… strength-endurance … maximum distance you can cover in 90-120 seconds (for stairs, doesn’t really work with hills)

FARMER’S WALK: maximal = maximum weight you can carry over 10 yards … power = moderate weight, maximum distance you can cover in 5 seconds (speed is the same but with lighter load) … strength-endurance = maximum distance in 90-120 seconds

LOG PRESS: maximal = heaviest weight you can lift for 3-5 reps … power = explosive push press for 3-5 reps … strength-endurance = maximum reps with around 50%

SLED CHEST PRESS: maximal = heaviest weight you can do for 10 yards… power = moderate load, maximum distance you can cover in 12 seconds… speed = light load, maximum distance you can cover in 5 seconds … strength-endurance = maximum distance you can cover in 90-120 seconds

STONE LIFT: maximal = lift the heaviest stone you can for 3-5 reps… power = lift a moderate weight stone explosively for 3-5 reps… strength-endurance = pick a lighter stone and lift it as many times as possible

TIRE STRIKING: maximum = none … power = the more strikes you can do in 12 seconds… strength-endurance = maximum strikes in 90-120 seconds.

WHEELBARROW WALK: same as sled walking backwards

KETTLEBELL STUFF: maximal = maximum weight you can lift 3-5 times… power = moderate load (1 size lower that the maximal weight) for 3-5 explosive reps… strength-endurance = light/moderate weight for max reps

For strongman complexes you pick one maximal movement, one power movement and one strength-endurance (or speed in some cases) movement.

FOR EXAMPLE…

DEADLIFT PATTERN: A1. Heavy tire flip 3-5x … A2. prowler sprint, max distance in 5-12 sec. … A3. Kettlebell swing x max reps

DEADLIFT PATTERN B (bar/strongman combo): A1. Deadlift x 3-5 reps … A2. Prowler sprint max distance over 5-12 seconds… A3. Tire flip, max in 90-120 seconds

SQUAT PATTERN: A1. Heavy sled pulling backwards max weight for 10yds … A2. Hill sprints wearing a vest max distance in 5 seconds … A3. Farmer’s walk max distance in 90-120 seconds

SQUAT PATTERn B (combo): A1. Back squat 3-5 reps … A2. Jump squat with 30% for 5-8 reps … A3. Sled walking backwards maximum distance in 90-120 seconds

OVERHEAD PATTERN: A1. Log press 3-5 reps … A2. Kettlebell push press 3-5 explosive reps … A3. Tire striking max in 90-120 seconds

OVERHEAD PATTERN B (combo): A1. Log press 3-5 reps … A2. Push press 3-5 explosive reps … A3 Kettlebell clean and press max reps

BENCH PATTERN: A1. Log floor press 3-5 reps … A2. Sled chest press maximum reps in 12 seconds … A3. Plyo push ups

BENCH PATTERN B (combo): A1. Bench press 3-5 reps …A2. Medicine ball throw from chest x 8-10… A3. Sled chest press max distance in 90-120 seconds

By Christian Thibaudeau
Source: T-Nation