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 and conditioning 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 one of the following movements:
- Clean and Press
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 firstname.lastname@example.org.
Week 8, Day 1: Squat Day
Back Squat (Heavy), work up to a 3RM
Zercher Squat (No belt), 3 sets of 6 reps
Glute Ham Raise, 3 sets of 10 reps
Bicep Curls, 3 sets of 8 reps
Ab Exercise of Choice, 3 sets