August Training Special: 10% of all training fees go to supporting local strongman, xfit and powerlifting events.

Steve Goggins Deadlift Program Videos

Here are some of my videos from  my time training with Steve Goggins

Lindsey's Pregnancy Progress

 For those of you who didn't know, there is a baby Urbank on the way (Due in August). Here are some pictures from Lindsey's pregnancy progress and lifting.







Andrew Clayton Joins Team Urbank as a Contributor

I'm happy to announce a new contributer to UrbankStrong Diet and Training, Pro-Strongman Andrew Clayton.
Andrew has his BS in Athletic Training, and is one of the most intelligent and self-taught individuals I've ever met in strength sports.... If you want to talk about injuries, therapy, nutrition or the science behind training, you need to talk to Andrew!

Here is a quick Q&A I did with Andrew, so you can learn more about his experience, coaching skills, and why you should trust him with your training.

How did you get into strongman?

I was always googling powerlifting, weightlifting and strongman trying to find a way to compete. One day I found the North American Strongman site (NAS, nastrongman.com). It just so happened there was one in Orlando, FL the same weekend as a convention my dad had to attend.

When did you first compete in strongman?
At 16

When was your first show and what did you learn from it?

November 2009. I learned a lot of lessons. Like staying calm during events and executing like you train. I was so fired up I made way too many mistakes and because I had never trained with downcalls or with judging I didn’t know how to deal with that.

How many shows have you competed in?

Darn, I always lose count. (Does some math). I have done 22 strength contests including 20 strongman shows (5 plat plus level), 1 record breakers strongman meet and 1 deadlift only powerlifting meet.

What are your personal bests?

I am not a fan of sharing personal bests anymore. What you do in the gym is to be ready for game day, nothing more. Competition PRs are all that matter.
PRs/Most weight in competition
210 circus db x7 in 60seconds
370 log clean and press
375 and 385 axle clean and press in full show
410 axle clean and press in record breakers show
950 yoke walks
350 farmers sprint
750 frame carry
400 stone x3

What are your current goals?

Goals as far as lifts go is to improve movement/correct compensatory patterns, build up more in the static lifts (especially deadlift, squat, and strict press), and handle more work capacity.
Body composition wise I want to get leaner initially then build up into a true strongman build.
Outside of lifting I would like to impact others in the sport in a positive way, helping as best I can. I also want to pursue more formal education in sports science.

What did your training look like when you started and how has it changed to help you reach the pro level?

My training is oddly similar to what Derek Stone talks about in the Refuge Method. I trained 4 days a week with a bastardized conjugate style.
Mondays were dynamic effort upper usually with speed bench, bodyweight upper exercises like pushups and then other support like strict press later on.
Tuesdays were Max effort lower where I alternated between deadlifts and squats. I also trained weak events such as stone laps on this day.
Thursdays were “max effort” upper where I did push press or jerks and more upper body work.
Saturdays were event days which usually alternated yoke walks and farmers walk for speed, weight or distance. Next was a conditioning event, like an anterior carry (husafell, sandbag) or sled drag ending almost every week with some form of stone loading.
Sometimes I even added in extra workouts for periods of time (like Fridays doing Front squats and sprints). Or over breaks from school where I knew I could recovery more I might press again on Wednesdays.
Every week, almost without fail, was 4 days a week. I was/am very committed.
My training now is less frequency, usually 3-4 days to allow more recovery. One of those days is usually just support work on the big three (upper back, glutes, and abs). I rarely do any “event” work other than grip and overhead as I don’t think I will forget how to yoke walk anytime soon.
To reach the pro level I learned I can’t be peaked for everything. I learned to be patient in training programs and I have tried really hard not to miss non-technical lifts.

What do you feel your current weaknesses are and how do you plan to improve them?

Everything in general is behind where it needs to be. More specifically, my static lifts such as back squat and bench are the most behind technically and strength wise as I don’t train them as much. Deadlift and strict press are also needed to be improved, though maybe not as badly for deadlift, as I train it.

Who are your role models in the sport and why?

I do not like to idolize any man. Then how can I beat them? That being said my role models have all pasted on unfortunately. Jesse Marunde was one of the first big name American Strongman competitors I ever saw on TV (I can literally remember the hotel room). I knew watching him the amount of dedication I would need to do strongman. Having won my pro card where I did I think Mike Jenkins will always be a great role model for what I want to do. Strong, athletic but more important, he impacted so many lives. I mean heck, I barely even knew him and I can say I train harder and compete harder to this day because of him. Other great role models include OD Wilson, Jon Pall, and Johnny Perry. The intensity and sacrifice of past strongmen is always something that motivates me. I mean even Bill Kazmaier got choked up after OD Wilson came back from being hit with a 200 pound barrel to press 120 pound dumbbells.

Who have your biggest supporters been?

I would say my family and friends and many great training partners over the years. I have had so many rides to the gym, motivation and help with training that it would have been tough doing it alone.

What advice would you give to aspiring pros or new athletes in the sport?
I am not sure I can give advice as a professional yet but to athletes in general I would say to ignore other competitors. They will huff and puff and be all macho all they want. You will be beat bad, you will lose, you will get last place. But remember that you control how strong you get and only you control your mindset. Be humble in appearance but have eyes that show confidence. Do it, don’t say it. When granted an opportunity, take it.
This all might sound cliché these can take awhile to learn. If you conduct yourself as a winner then it’s impossible for you not to win one day. Like celebrating, sure, have some fun and be intense but don’t be surprised you accomplished your goal.

Where do you intend to take your career?

I want to go as far as I can athletically. Unfortunately, I am still young and about to take on other adventures in life. I guess you’ll just have to stay tuned.

Are you currently sponsored by anyone?

I am not actively sponsored at the moment though a few local businesses, friends and family have helped with contest travel in the past.