Strongman: Strength, Power, and Speed

Chet Morjaria

Contributor - Strength Training, Strongman, and Olympic Weightlifting

Strength Training, Strongman, Powerlifting, Olympic Weightlifting


Who is this program intended for?

This strongman program is intended for those who:

  • Want to get stronger and faster
  • Want to get ready for a strongman competition
  • Want a general strength and power training program which includes strongman


Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.



Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.


When are the workouts?

My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.


What equipment do I need?

Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.



For the third workout of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.


The full list of requirements is:

  • Barbell
  • Dumbells
  • Bench
  • GHD machine
  • Yoke
  • Farmers walk handles
  • Axle bar
  • Log

The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.


Week 1

Day 1

Back squat, 1RM
Zercher squats, 3 x 6
Glute ham raises, 4 x 10
Ab rollouts, 5 x 10


Day 2

Strict press, 1RM
Bench press off pins (chest level), 3 x 5
JM press, 3 x 8
Dumbbell rear delt raises, 3 x 12


Day 3

Axle deadlifts @ 65% of max, 6 x 1 for speed
Log clean and press, max reps in 75 seconds
Yoke carry, light weight for 60m


Click on the number below that corresponds to the week of training you're in.


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