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Strongman: Cycle 2, Week 9, Day 1

This is a 12-week strength and strongman training cycle, designed to prepare you for any type of strongman competition and increase both max weight and max reps.

Written by Chet Morjaria Last updated on November 19, 2013

This is a twelve week strength and strongman training cycle, designed to prepare you for any type of strongman competition. It is ideal for those who want to get stronger across both max weight and max reps.

The schedule is split into a three day week:

  1. A squat day
  2. A deadlift and press day
  3. An event day

The squat and deadlift/press sessions during the weekdays are based on “traditional” gym apparatus, primarily the barbell. This allows for relatively quick weekday workouts, without the need for a range of specialist equipment.

For the event session at the weekend, you will choose from the following movements:

  • Clean and Press
  • Deadlift
  • Loading

In addition, within each event session you will always perform a loaded carry movement, along with a flip/drag/push movement.

The exact nature of these movements depends on the events you are training for, and/or the equipment you have available. This program also allows for you to train each of these events as appropriate, whether each event is for max weight, max reps, time, or distance.

The challenge within strongman training is to increase your one rep max for the heavy events, whilst making you stronger and faster across multiple reps for the max rep events. This program aims to do both, with carefully planned alternating waves of heavy days and rep days, along with selected assistance work, carries, and conditioning.

This is an ideal program for all-around strength gains, whether you are gearing up for a strongman competition or simply want to get stronger across the board!

Please email any further questions to [email protected]

Week 9, Day 1
Back Squat (Heavy), work up to a 2RM
Front Squat, 3 sets of 6 reps
Glute Ham Raise, 3 sets of 10 reps
Bicep Curls, 3 sets of 8 reps
Ab Exercise of Choice

About Chet Morjaria

Chet is an educator, editor, writer, and speaker.

Chet is founder and lead coach of Strength Education, an organisation that provides a learning and coaching roadmap for those serious about strength. This is through an acclaimed series of courses, followed by a year long mentorship program.

He programs the strength training for Ironwork, a program for competitive CrossFit athletes with a specialist program for masters athletes. Chet also works closely with the Broad Box Group to advise on movement and strength for athletes with complex needs. Although these two populations are at diverse ends of the spectrum, he believes the principles underlying strength and movement are the same.

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