PowerCoach
10-12-2010, 06:30 PM
Q&A with Pro Strongman Ryan Bracewell
Q: What differences have you noticed between AM and Pro contests, regarding events?
A: The year and a half before I won my card I primarily did pro qualifiers and the weights are almost identical, but the level of competition is drastically higher in the pro contests (as you would expect). When you go to a pro qualifier all of the competitors are good, but usually there are 2-3 guys that are fighting it out for the win. At a pro level show the last place guy is better than the top 2-3 at the pro qualifier, so the margin for error becomes very small.
Q: At Nationals, your first Pro contest, you competed against your good friend Travis Ortmayer for the first time.
What's competition like amongst friends?
How does it differ from training together?
I've seen first hand the fun yet competitiveness and respect that you guys have.
A: Competing against Travis at Nationals was no different than training with him. When we train together we are competing, and this happens even when we are training alone. Last year I did 765# on deadlift for 3 reps, and when Travis saw this in my journal he decided he had to beat this number, and he did…….its just a friendly rivalry that helps both of us get better. In addition, strongmen have a lot of respect for each and want everyone to do well. If I need help during a contest, Travis (or almost any strongman) will give me the same good advice during a show that he would give me in training……that’s just how strongman is, and that’s why I love it.
Q: You just came back from the Olympia where you competed in Americas Strongest Man.
You and Derek Poundstone both tied and for the win on the Deadlift Medley... ...what was involved in the medley?
A: In the deadlift medley we lifted a 900# frame for 1 rep, 660# axle for 1 rep, 720# barbell for 1 rep, and a car deadlift with a Chevy Colbalt that we lifted for maximum reps within the allotted time. Derek and I tied for the win with 11 reps. But I have to give Derek a lot of credit, because he is coming off a quad tear from 6 or 8 weeks prior and I’m pretty sure he could have hit more reps with additional time. I was happier about my performance itself than I was tying Derek because it was redemption from US Nationals where I zeroed on the car deadlift.
Q: Andy Vincent, last years Strongest Man champion, was unable to compete this year due to injury.
Having competed several times as top Am's, and having all contests decided by 3 points or less, when do you foresee resuming your battle as Pro's?
A: I believe he plans to make a comeback in 2011 but I am not sure what show. We will both have a busy schedule in 2011, so we may not end up at the same show. We definitely need to start up our rivalry again!
Q: You've experienced tremendous strength progress over the last 2 years.
Is your training constantly changing or do you have a certain routine you like to follow?
A: I have only changed my routine significantly once over the past 2-3 years. When I first started strongman I had a basic 3 day routine plus an event day when possible. I would do deadlift & back, pressing day, and squats & lower. As I started doing more shows my workout had to change. I needed more event training, and with this I could not hit the gym 3x a week. At this point I switched to a Westside style program. Now when I can be consistent I do a Max Effort Lower on Tuesday, Max Effort Upper on Thursday, and do Dynamic effort or events on Saturday and Sunday.
Q: You hold the amateur DL strongman record and are considered one of the top Deadlifters in the Pro's. I understand 900# is quickly approaching. How old were you when you first DL 700, and how long did it take you to reach this milestone?
A: I started deadlifting for strength in March of 2007 and hit 545. After 15 months (with 4 months I hit 700 for the first time on July 10, 2008. Since then I have added another 100 pounds to my belt only max, and my new goal is to hit 900 with a suit and get my raw deadlift to 850 without a hitch.
Q: You’re extremely knowledgeable with kinetics and exercise physiology.
Do you think the average joe gets intimidated to ask someone of your strength and size general questions?
A: I have to believe people do get intimidated simply because I get many more questions online than I do in person. Online people send me messages or post in my journals with questions, but in person I almost have to offer my assistance because people beat around the bush when they need help. If they only knew how much I loved talking about strength training and helping to design a workout, they wouldn’t be afraid to ask.
Q: You’re sponsored by IForce, who I know also sponsor top NPC bodybuilder Dusty Hanshaw.
How has that experience been?
What IForce products are you using?
Despite being in different sports, do the two of you ever have the opportunity to brainstorm or share ideas?
A: My experience with iForce has been amazing. Every time I need product or assistance with upcoming shows they have been there for me.
I rotate many of their products but currently I am taking 1 scoop of MaximizeV2 & 10 Hemavol pre workout, 3g Beta Alanine twice a day, and 5g of Creaplex a day. Throughout the year I will cycle the Testabolen/Reversitol stack but it is not a part of my current regiment.
Dusty and I have spoken many times but because of our schedules we have not been able to share details with training or compare the different diets we do. Obviously I am not trying to be a bodybuilder and he has no desire to do strongman but there is a lot of crossover with what we do.
Q: The Pro season is winding down for 2010, when is your first projected contest for 2011, and are you doing anything different with your training for your "off season"?
A: I am in debate about doing the Fit Expo in January, but my first instinct is to pass in order to give myself a good 6 months to get bigger, faster, and stronger. Since 2008 I have competed every 2 months forcing me to train for a contest rather than train to get better, and if I want to move up in the pro ranks I have to get better. The entire 2011 schedule is not up, but I’m guessing my first show will be in mid to late summer.
Q: Looking ahead at 2011, what goals do you have for the coming contest season?
A: Since I do not foresee me competing until late 2011 I don’t have any contest goals at this moment, but I do have several for my training in general. Based on some observations of other top lifters and evaluating my weaknesses, I plan to make several changes in my training. My main goal at the moment is to increase all of my major lifts by 5%. I have several other goals in the works that include endurance, lift efficiency, flexibility, etc., but they are not finalized yet.
Q: What differences have you noticed between AM and Pro contests, regarding events?
A: The year and a half before I won my card I primarily did pro qualifiers and the weights are almost identical, but the level of competition is drastically higher in the pro contests (as you would expect). When you go to a pro qualifier all of the competitors are good, but usually there are 2-3 guys that are fighting it out for the win. At a pro level show the last place guy is better than the top 2-3 at the pro qualifier, so the margin for error becomes very small.
Q: At Nationals, your first Pro contest, you competed against your good friend Travis Ortmayer for the first time.
What's competition like amongst friends?
How does it differ from training together?
I've seen first hand the fun yet competitiveness and respect that you guys have.
A: Competing against Travis at Nationals was no different than training with him. When we train together we are competing, and this happens even when we are training alone. Last year I did 765# on deadlift for 3 reps, and when Travis saw this in my journal he decided he had to beat this number, and he did…….its just a friendly rivalry that helps both of us get better. In addition, strongmen have a lot of respect for each and want everyone to do well. If I need help during a contest, Travis (or almost any strongman) will give me the same good advice during a show that he would give me in training……that’s just how strongman is, and that’s why I love it.
Q: You just came back from the Olympia where you competed in Americas Strongest Man.
You and Derek Poundstone both tied and for the win on the Deadlift Medley... ...what was involved in the medley?
A: In the deadlift medley we lifted a 900# frame for 1 rep, 660# axle for 1 rep, 720# barbell for 1 rep, and a car deadlift with a Chevy Colbalt that we lifted for maximum reps within the allotted time. Derek and I tied for the win with 11 reps. But I have to give Derek a lot of credit, because he is coming off a quad tear from 6 or 8 weeks prior and I’m pretty sure he could have hit more reps with additional time. I was happier about my performance itself than I was tying Derek because it was redemption from US Nationals where I zeroed on the car deadlift.
Q: Andy Vincent, last years Strongest Man champion, was unable to compete this year due to injury.
Having competed several times as top Am's, and having all contests decided by 3 points or less, when do you foresee resuming your battle as Pro's?
A: I believe he plans to make a comeback in 2011 but I am not sure what show. We will both have a busy schedule in 2011, so we may not end up at the same show. We definitely need to start up our rivalry again!
Q: You've experienced tremendous strength progress over the last 2 years.
Is your training constantly changing or do you have a certain routine you like to follow?
A: I have only changed my routine significantly once over the past 2-3 years. When I first started strongman I had a basic 3 day routine plus an event day when possible. I would do deadlift & back, pressing day, and squats & lower. As I started doing more shows my workout had to change. I needed more event training, and with this I could not hit the gym 3x a week. At this point I switched to a Westside style program. Now when I can be consistent I do a Max Effort Lower on Tuesday, Max Effort Upper on Thursday, and do Dynamic effort or events on Saturday and Sunday.
Q: You hold the amateur DL strongman record and are considered one of the top Deadlifters in the Pro's. I understand 900# is quickly approaching. How old were you when you first DL 700, and how long did it take you to reach this milestone?
A: I started deadlifting for strength in March of 2007 and hit 545. After 15 months (with 4 months I hit 700 for the first time on July 10, 2008. Since then I have added another 100 pounds to my belt only max, and my new goal is to hit 900 with a suit and get my raw deadlift to 850 without a hitch.
Q: You’re extremely knowledgeable with kinetics and exercise physiology.
Do you think the average joe gets intimidated to ask someone of your strength and size general questions?
A: I have to believe people do get intimidated simply because I get many more questions online than I do in person. Online people send me messages or post in my journals with questions, but in person I almost have to offer my assistance because people beat around the bush when they need help. If they only knew how much I loved talking about strength training and helping to design a workout, they wouldn’t be afraid to ask.
Q: You’re sponsored by IForce, who I know also sponsor top NPC bodybuilder Dusty Hanshaw.
How has that experience been?
What IForce products are you using?
Despite being in different sports, do the two of you ever have the opportunity to brainstorm or share ideas?
A: My experience with iForce has been amazing. Every time I need product or assistance with upcoming shows they have been there for me.
I rotate many of their products but currently I am taking 1 scoop of MaximizeV2 & 10 Hemavol pre workout, 3g Beta Alanine twice a day, and 5g of Creaplex a day. Throughout the year I will cycle the Testabolen/Reversitol stack but it is not a part of my current regiment.
Dusty and I have spoken many times but because of our schedules we have not been able to share details with training or compare the different diets we do. Obviously I am not trying to be a bodybuilder and he has no desire to do strongman but there is a lot of crossover with what we do.
Q: The Pro season is winding down for 2010, when is your first projected contest for 2011, and are you doing anything different with your training for your "off season"?
A: I am in debate about doing the Fit Expo in January, but my first instinct is to pass in order to give myself a good 6 months to get bigger, faster, and stronger. Since 2008 I have competed every 2 months forcing me to train for a contest rather than train to get better, and if I want to move up in the pro ranks I have to get better. The entire 2011 schedule is not up, but I’m guessing my first show will be in mid to late summer.
Q: Looking ahead at 2011, what goals do you have for the coming contest season?
A: Since I do not foresee me competing until late 2011 I don’t have any contest goals at this moment, but I do have several for my training in general. Based on some observations of other top lifters and evaluating my weaknesses, I plan to make several changes in my training. My main goal at the moment is to increase all of my major lifts by 5%. I have several other goals in the works that include endurance, lift efficiency, flexibility, etc., but they are not finalized yet.