How Sam Belliveau Trained Her Back For the 2024 Rogue Strongwoman Invitational
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At the 2024 Rogue Strongwoman Invitational, Sam Belliveau, four-time Canada’s Strongest Women (2021-24) and world record holder for the circus dumbbell clean and press (185 pounds at the 2024 Arnold Strongwoman Classic), ranked eighth overall in the contest’s debut in Aberdeen, Scotland. She scored a win in the fifth of six events.
To achieve that standout event performance, Belliveau’s prep consisted of training with her fiancé, 2022 Canada’s Strongest Man and 2021 World’s Strongest Man bronze medalist Maxime Boudreault, six sessions per week.
Sam Belliveau’s Back Training
- Hammer Grip Lat Pulldown
- Smith Machine Barbell Bent-Over Row
- Machine Single-Arm Row
- Iso-Lateral Lat Pulldown
- Machine Lying Rear Delt Flye
- Reverse Grip Iso-Lateral Lat Pulldown
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Back Day Mic’d up | Q&A Answers
Hammer Grip Lat Pulldown & Barbell Bent-Over Row
Boudreault prefers lat pulldowns with a hammer (neutral) grip to mimic a log press. Belliveau performs lat pulldowns slowly, ensuring the lats remain under constant tension. Time under tension duration during exercise optimizes muscle growth. (1)
Barbell bent-over rows develop lower lats depending on the line of pull and degree of hip hinge. “Our backs are important for so many little accessory works, especially for our main lifts: yoke, deadlift,” Belliveau said. Training on the Smith machine isolates the back more as it doesn’t require as much stabilization as the free-weight alternative.
How Does the Strong Couple Train Before Events?
Boudreault emphasizes that training depends on schedule and prep needs. Typically, they have seven to eight competitive shows each year, and they prioritize the major events, which include the Rogue Invitational.
They ramp up intensity about eight to 12 weeks before a contest. During the off-season, they concentrate on improving their weak areas. “To get ready for a comp, probably 12 weeks out. I’ll deload a week prior to the show,” Boudreault explained.
Boudreault stated that training lighter is beneficial. “It’s not always pedal to the metal because that’s where you’ll get injured.” He shared the following tips:
- Balance your routine. Doing one week of speed exercises and heavy lifting can help prevent burnout.
- Listen to your body. If you are tired, avoid going for a heavy load. Always leave two to three reps in the tank to avoid failure for the main lifts.
- Do accessory exercises. They help one get stronger. “Don’t half your accessories. They will help you get a stronger compound movement. You’re only as strong as your weakest muscle,” Boudreault explained.
Reference
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Featured image: @sambelliveauu on Instagram
The post How Sam Belliveau Trained Her Back For the 2024 Rogue Strongwoman Invitational appeared first on BarBend.
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