• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
BarBend

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Whey Protein Powders
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
Op-Ed

Advanced Methods for Strongman Athletes: Instinctive Training

Written by Michael Gill
Last updated on August 16th, 2023

I had about 20 years of training and coaching under my belt when I turned professional in strongman. By then I had done thousands of presses, pulls and squats. I had also taught and observed 10 times as many as I had performed myself. This accumulation of experience has given me a deep understanding of the human bodies reaction to stress and stimulus. I was in my mid 30’s at the time and made the decision to drop all formalized training and attempt to train by feel; A.K.A. Instinctive training. I made my biggest gains during that time and I also worked harder than I ever had. This seemingly simple method is inherently complex and should only be attempted by those with a deep understanding of themselves and the sport. I will lay out some parameters for those interested in attempting it.

[Read the author’s take on training grip for strongman and other strength sports!]

The secret in instinctive training lies inside the ability to properly answer the question: “What am I capable of today and how will it affect me tomorrow?”. You must know without a doubt the answer to this inquiry. If you are guessing at the outcomes you will cost yourself plenty of progress by either over or under training.  You must also possess the following characteristics:

Self Honesty: It is imperative you answer the following questions without your ego getting involved or practicing self-deception.

  • Am I being lazy today or avoiding work? Can I overcome it?
  • Will this next set stimulate or incapacitate?
  • Why did I miss the lift and was it technical or emotional?
  • Was that last make a fluke or true good lift?

Discipline: Instinct doesn’t mean training what you want, it is training what you need.

Clarity and focus: Since the program isn’t traditionally structured the need to keep accurate numbers and interpret them is key. While you may feel like you are making progress the numbers do not lie. The best instinctive trainers know (without a doubt) what movements will work for them and how their time is best spent. Without out this capacity the athlete is just experimenting and that phase should be long past.

To be effective, one should have a long term game plan in place for their training even when going by  instinct. I maintained my Eastern European style of high intensity, low volume training by doing four sessions per week of weights and two additional cardio only days. I knew that I made my best strength gains on two to three reps and gain endurance in the ten rep range. I didn’t need more mass, but had to train to maintain composition. My maximum lifts were comparable to other pro athletes and I am predisposed to cardio events so I chose to focus on improving them.

Each time I took a platform I listened to my body. How was my rest the night before? Is there something I need to clear from my mind before beginning? Do I have issues from the previous session? Once i felt warmed up and comfortable with my answers I would begin work sets. After each one I would begin the next set of questions. Do I need another set? Should it be heavier? Should I cut a rep or add one?

This process would go on during the session until I was satisfied that I had done the correct amount of each exercise for the day that would stimulate growth and allow me to train the next day. I became less focused on what numbers did I hit today but on how effective was the weight I lifted at the long term goal. As long as I made progress every few weeks of even just a few more pounds lifted I knew I was on track. After all, when you are near the limit of what your body is allowing you to accomplish, anything closer to that absolute ceiling is progress.

Training on instinct gives the athlete the ability to increase workload when they are capable and back off when they are stressed and still make progress. I personally trained much harder this way because I knew what I had left in the tank and would manage my ability much better.  I never went through the motions on a set or exercise because if something wasn’t clicking I had the freedom to change it or move on to the next movement. I developed the ability to get in to immediate flow (a great book for athletes is Flow in Sports by Csikszentmihalyi) and train unhindered by a rigid structure. If you feel that it may be time for you to experiment with this concept give it a short eight weeks to see if you can handle the demands of training without programming.

Editor’s note: This article is an op-ed. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

About Michael Gill

Weight training is in the blood of BarBend contributor Mike Gill. Learning how to lift as part of his conditioning for Jr. High School wrestling fueled a passion that has lasted now for 35 years. He has a background in all weight disciplines and has competed in Bodybuilding, Powerlifting and Weightlifting eventually finding his niche and turning professional in the sport of Strongman. Retired from competition, he now focuses on coaching and applying events from the most versatile weight discipline to other sports. His vast knowledge of Strongman has been highlighted in his work as a color commentator for live broadcasts of the Arnold World Championships, National Amateur Championships, World’s Strongest Man Over 40 and World’s Strongest Woman.

View All Articles

Primary Sidebar

Latest News

Best Cyber Monday Fitness Deals (2023)

Russel Orhii (83KG) Raw Squats 22 kilograms Over IPF World Record For a Double

Jesus Olivares (+120KG) Raw Deadlifts 5 Kilograms Over His IPF World Record

Erholove Izobodo-John (84KG) Pulls Heaviest Raw British Deadlift In History of 260 Kilograms

Kate Sweatman (+84KG) Squats Single-Ply UK Record of 270 Kilograms

Latest Reviews

Redwood Outdoors Yukon Cold Plunge Tub Review

Redwood Outdoor Thermowood Garden Sauna Review

Future App Review

Bells of Steel Hydra Rack Review

Assault Runner Elite Treadmill

Assault Runner Elite Treadmill Review

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2023 · BarBend Inc · Sitemap