Strongman Conditioning – Building aerobic capacity.
At OC Strength and Conditioning in Bend, Oregon, we do things a little differently—especially on Wednesdays. Inside our current block of training, we are doing Strongman Conditioning.
Strongman conditioning, a powerful blend of aerobic training and unconventional strength work using odd objects like sandbags, kettlebells, sleds, and even “cheese curds” (yes, you read that right). While it might look a little wild from the outside, there’s real intention behind this style of training—and serious benefits too.
Let’s break down why strongman-style aerobic work might be exactly what your training is missing.
Why We Use Strongman Conditioning for Aerobic Development
Most people hear “aerobic conditioning” and think of long durations of time on a bike, erg, or ski erg. While those have value, they don’t build total-body strength or carry over as directly to real-world movement. That’s where strongman work comes in.
At OC, we dedicate 20-40 minutes—typically in a circuit-style setup—to moving with load. This isn’t a heart-pounding sprint session. It’s steady, sustainable work that keeps your heart rate in the aerobic zone (Zone 2) while reinforcing good posture, bracing mechanics, and strength through your entire core and posterior chain.
Here’s what a typical Wednesday might include:
- Sandbag Carries (front-loaded or bear hug)
- “Cheese Curd” Carries (an awkward object that challenges grip, lats, and stabilizers)
- Single-Arm or Double-Arm Kettlebell Carries (suitcase or rack)
- Sled Drags (forward and backward)
- Prowler Pushes (low and high handle)
- Stone Loads and or Yoke Walks (depending on season and athlete)
The Hidden Strength in Odd Objects
Unlike traditional dumbbells and barbells, odd objects force your body to adapt and stabilize in unique ways. The uneven load challenges your core, your breathing, and your mental toughness. You can’t “muscle through” a 100-foot sandbag carry with poor posture—your spine and midline will tell you real quick.
Benefits of odd-object conditioning:
- Abdominal and core engagement: Almost every carry variation trains the abs harder than crunches ever could.
- Posture control and gait mechanics: You learn to walk tall under load.
- Grip and upper back strength: These often-lagging areas get a serious workout.
- Unilateral stability: Especially with single-arm kettlebell or dumbbell carries.
- Aerobic capacity: Moving under load for extended periods trains your heart and lungs without the joint impact of running.
It’s not just about “strongman” as a sport—it’s about building resilience for life.
The Science Supports It
While this training might look unconventional, it’s backed by smart training principles. This style of low-intensity, steady-state movement:
- Trains the cardiovascular system in Zone 2, which improves your ability to recover between harder efforts.
- Builds muscular endurance without taxing the joints.
- Reinforces proper breathing mechanics under load, helping you manage stress and posture in everyday life.
Want to see how we structure this? Check out this YouTube video from Jason Brown that provides a great framework. We follow a similar flow at OC, modifying for equipment and space but sticking to the same principles: move under load, breathe through the nose, stay in control.
The OC Way: Strong, Happy, Healthy
At OC, we aren’t interested in beating you up or chasing short-term results. We’re training for the long haul—stronger bodies, better posture, better health. And our strongman-style conditioning is a key part of that.
So next time you think “cardio,” remember—it doesn’t have to be a treadmill. It can be a sled, a sandbag, or a heavy kettlebell carried with pride and control.
Ready to Train Differently?
Want to experience the difference this kind of training makes for your strength, health, and longevity? Come join us for a Wednesday carry session at OC Gym. We’ll teach you how to do it right—and safely.
💥 Book your free intro today to see how we can help you build a stronger, healthier, and happier version of yourself:
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OC Strength and Conditioning — Where Bend, Oregon comes to get Strong, Happy, and Healthy.
