We have with us here Taufiq, strongman athlete from SG Titans for an exclusive interview. I first got to know about about the local strongman scene in my final year of Physiotherapy school. And every year i hear Taufiq's name amongst the top ten of the Civil Defence for National Servicemen (CDANS) Strongest Man competitions. Though this year he didn't participate in this competition, he won the Orang Kuat Sabah (Sabah Strongest Man) 2011. We are very honoured to have him here share some things about him and his sport.
Could you tell us about your fitness background (before strongman)?
I did Judo, Rugby, Track & Field in my younger days
I was always been in active in sports since secondary all the way up to Polytechnic. Before Strongman, it was Track and Field, I used to throw the discus and shot put. But I was better in the discus because of it’s technical demands because I’ve always been very technical and believed that good form and technique will go a long way! I’ve always been big... In fact I was a fat kid from primary school, but I was also very active in Track and Field. To be honest, Track and Field and representing my school kept me out of trouble from the gangs and other vices. So technically... I’ve always been big and strong. When I was 18 I totally gave up sports because of the “Singaporean Dream” of grades = progress. But was pretty much very wrong! I ballooned up to 130kg... slobbish, slow and totally demoralized. I was invited to train with Ngee Ann Polytechnic’s Track and Field team because I knew some people there and I’ve always love competing... because I was quite good at it too! Training 3 days a week made sure that my fitness was reasonable. Represented NP for various IVP meets too.
I’ve then swopped over to bodybuilding in the search for that “Muscle Mag” body... but gave that up because the dieting was ridiculous I’ve tried dieting and my lowest dieting weight was 92kg but I hated the way I look, because I was lean but it doesn’t appeal to me only to find out that Bodybuilders are on drugs. I’ve always believed in not using drugs because it’s also known as cheating! At 22 years... I totally lost interest in bodybuilding because of the amount of drugs in the sport.
Broke my wrist during friendly rugby game. But I still have that urge to train but I still kept going to the gym... ballooning up to 130kg of “FATNESS” doesn’t appeal to me. So what can you do? Squats... so I technically squatted for almost 4 days a week. 2 days heavy, 2 days light just to get that adrenaline buzz! I also noticed that I got stronger as the weight on the bar piled on. So I believe that squatting was the key that made me stronger.
How long have you been doing Strongman? And how did you get started?
I’ve started strongman in 2005, after I got my right knee reconstructed in 2004 July... I say again, squatting save my life! Because of the dense muscle tissue around my knees... I recovered in 2 to 3 months and I was walking with no crutches after 2 days after surgery! You can also say that I’m stubborn or strongwilled! All I wanted to do after my surgery was to squat again! I saw the Hometeam NS magazine about the first ever strongman competition in Singapore and I’ve always dream about competing in competitions like this because when I was 10 years old I saw Magnus Magnusson (WSM) competitor doing all these feats of strengths on TV! I’m glad that at 25 I’ve finally got that opportunity in Singapore. So from 2005... there was no looking back and I’ve been in it till today and competing in Singapore, Johor and most recently in Sabah! I’m glad to be feature always in top 5 almost every year. But this year I had to withdraw due to a chest infection but recovered just in time for Sabah, and with only 5 days of training since I fell ill from 2nd week of February.
How many calories do you take a day?
Honestly... I don't count calories, I think it’s a waste of time! I go by how my body feels. But I can tell you that I eat 6 to 8 meals in a day if it’s competition season. I have my very own meat supplier sending 20kg of meat to my place every month! Below is a sample of my meal on a normal day on a training day during competition season.
7am: 300g Steak, 2 Eggs and 1 Slice of Toast (own cooked meal)
10.30am: Salmon & Prawn Pasta (own cooked meal)
1.30pm: Sliced 300g beef with onions Sandwich with some fiber (own cooked meal)
4.30pm: 2 apples, 2 oranges, Ribena, dried fruit like raisins, dates or figs
Workout at 6pm to 8pm (raisins and sultanas in between sets)
Post workout: Protein shake, roasted cashew nuts, almonds, peanuts
8pm: 2 Chicken breast (Grilled) with bread or naan (own cooked meal at home or eat out)
10pm: Fruits... lots of it!
Normally, my kitchen would be a buzz of activity because 3 pans are going at the same time!!! I also have a “cooler box” in my car, to keep my food warm. I also drink down about 4 to 5 litres of water a day! No soft drinks at all or at least I try not too. If I don't have my meals with me... I’ll try to find substitutes like fish soup x 2 bowls, chicken chop no sauce... it’s always about alternatives, you have to be flexible.
I also try not to depend too much on supplements because I prefer food! I only use supplements or shakes when I have no choice! If I’m in off season... I eat normally like 4 to 5 meals a day, with snack of fruits and nuts. I always have a pack of raisins and dried fruits in my bag to snack on. I don't like snacking on processed food, fast food or junk food. My body is already stressed from my training, why should I stress it even more to process the rubbish.
What is your favourite food?
I’m on a SEEFOOD diet... I see food... I eat it! Basically... all dead animals especially beef! But I my fiber intake is also high. I’m a foodie and the thought of eating tasteless food doesn’t appeal to me. If I eat something heavy, my workout on the next day will take care of everything!
What's your training program like?
Training program is pretty simple, 3 or 4 days a week, depending on my schedule. By the way... if I train at the gym for 2 days a week, it’s only 3 exercises... Deadlifts, Pull Ups, Military Presses and Squats!
Monday: Deadlifts, Pull Ups ( 40 mins max)
Tuesday: Rest
Wednesday: Squats (40 mins max)
Thursday: SG Titans (Light & Easy)
Friday: Rest
Saturday: Rest
Sunday: SG Titans (Use and Abuse, heavy work)
Training with SG Titans would include, yoke walk, farmer’s walk, tyre flips, sled pulls, sledge hammers drills or whatever is on the menu. Normally, we would start with Kettlebells or circuit training before strongman begins. Rolling on my roller is a nightly affair before I sleep. Sometimes on rest days I might do Bulgarian Bags with Coach Yasir as a form of recovery, Bulgarian bags are not heavy and they also help with shoulder mobility.
As for my cardio, I don't indulge or have any interest in running but I do KBs jerks, snatches, or long cycle for time or reps (trust me 8 minutes of KB Snatches is enough to make me cry!!), Bulgarian bags, swim, outrigger canoe paddling (when I have time).
For intense cardio... I would recommend, 20 Flips of 270kg Tyre with a 7 second temp x 3 sets! It’s going to be intense!!! You can always drop by at SG Titans if you are keen to do strongman implements! www.sgtitans.com
How does kettlebell lifting / sport fit in with Strongman?
Kettlebell lifting is actually a good alternative to strongman during the off season, because it is not realistic to train with Strongman implements the whole year! Your body needs rest and get some time off from the weight. Kettlebell work also helps in developing the core, stability and efficiency. I use Kettlebells drills more as a tool for cardio. Because I’m weigh 110kg to 116kg (competition weight) but 120kg to 125kg in off season... running is out of the question, so KBs are an awesome substitute for cardio. I always had reasonable mobility with my shoulders and hips but now... after KBs my mobility has improved.
Little did I know I was hooked to being more mobile and functional in terms of movement. I explored with Bulgarian Bags, Club Bells and other forms of tools. I also adopted them because of injury prevention and I’ve never looked back since. Strength with no mobility is useless! You need to be quick, fast, mobile and agile. No point weighing in 120kg strong as hell but no technical or mobile ability.
I’m so hooked that I’m keen to be ranked in WKC Kettlebell Sport and maybe give a go at WKC Kettlebell Strong Sport.
How did you discover CST/TACFIT and what got you interested in it?
I’ve always been keen to try new stuff and I’ll be judge of equipment thus I’ve also always wanted to give Clubbells a try but its never around in SG or someone to teach it, but when I found out that Herman was doing it I grabbed the chance, contacted him and the rest is history!!! I wish I could attend more of his classes but my schedule and me being away from SG does not permit it. Well once I’m back in SG... I think I would be a permanent fixture at CST, hopefully!
How has CST/TACFIT helped you in your sport?
One of the most important components of CST/TACFIT was recovery that I’ve learnt from Herman! Previously after an intense set of 20 flips of 270kg tyre with a 6 second tempo, I would be puking or vomiting at some corner, panting and be in extreme pain. But since adopting the “active recovery” instead of panting and gasping for air, I noticed that my cardio ability has improved and I don't feel like I’m going to collapse and die!
The CST joint mobility drills were also a plus... I’m 116kg and can do a crow pose! That says a lot by itself. When people say that big guys are slow... I challenge them to that notion! I’m 116kg and can flip a 270kg tyre in sub 30 seconds for 20m! Yes I might not be able to run 100m, yes I might only manage to do 50m in the pool for 54secs and yes it’s amazing that I can do pull ups at 116kg...
Big, strong, mobile, agile and technically sound... thats what I hope to be and keep on moving in that direction! I’m also very thankful to all the coaches and instructors who have shared or imparted some of their knowledge to me. Knowledge is meant to be shared.
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