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.

 

 

Week 2

Day 1

Back squat, 3 x 10 @ 70%, 60 sec rest
Zercher squats, 3 x 6
Glute ham raises, 4 x 10
Ab rollouts, 5 x 10

 

Day 2

Floor press @ 60% of max, 9 x 3 for speed
Bench press off pins (chest level), 3 x 5
JM press, 3 x 8
Dumbbell rear delt raises, 3 x 12

 

Day 3

18” deadlift, 3RM
Log clean and strict press, 1RM
Yoke carry, medium weight for 40m

 

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

 

 

Week 3

Day 1

Good morning, 2RM
Zercher squats, 3 x 6
Glute ham raises, 4 x 10
Ab rollouts, 5 x 10

 

Day 2

Incline Bench 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

Deadlift, max reps in 90 seconds
Log clean and press, 9 x (1+3) @ 65% for speed
Farmers walk, light weight for 60m

 

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

 

 

Week 4

Day 1

Box squat @ 60% of max x 10 x 2 for speed
Zercher squats, 3 x 6
Glute ham raises, 4 x 10
Ab rollouts, 5 x 10

 

Day 2

Strict press @ 70% x max reps
Bench press off pins (chest level), 3 x 5
JM press, 3 x 8
Dumbbell rear delt raises, 3 x 12

 

Day 3

Axle bar squat, 1RM
Axle bar clean and strict press, 1RM
Farmers walk, medium weight for 40m

 

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

 

 

Week 5

Day 1

Snatch grip deadlift, 3RM
T-bar row, 3 x 6
Back raises, 4 x 10
Dumbbell side bends, 3 x 25 each side

 

Day 2

Push press, 1RM
Dumbbell flat bench press, 3 x 6
Dumbbell row, 3 x 15
Dumbbell shrugs, 4 x 20

 

Day 3

18” deadlifts @ 65% of max, 6 x 1 for speed
Axle bar clean and press, max reps in 90 seconds
Yoke carry, light weight for 60m

 

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

 

 

Week 6

Day 1

Back squat, 2 x 15 @ 70%, 90 sec rest
T-bar row, 3 x 6
Back raises, 4 x 10
Dumbbell side bends, 3 x 25 each side

 

Day 2

Floor press @ 65% of max, 9 x 3 for speed
Dumbbell flat bench press, 3 x 6
Dumbbell row, 3 x 15
Dumbbell shrugs, 4 x 20

 

Day 3

Axle bar deadlift, 3RM
Clean and push press, 1RM
Yoke carry, heavy weight for 20m

 

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

 

 

Week 7

Day 1

Front squat, 1RM
T-bar row, 3 x 6
Back raises, 4 x 10
Dumbbell side bends, 3 x 25 each side

 

Day 2

Wide grip bench press, 3RM
Dumbbell flat bench press, 3 x 6
Dumbbell row, 3 x 15
Dumbbell shrugs, 4 x 20

 

Day 3

Axle bar squat, max reps in 90 seconds
Axle bar clean and press, 9 x (1+3) at 65% for speed
Farmers walk, light weight for 60m

 

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

 

 

Week 8

Day 1

Box squat @ 65% of max x 10 x 2 for speed
T-bar row, 3 x 6
Back raises, 4 x 10
Dumbbell side bends, 3 x 25 each side

 

Day 2

Push press @ 70% x max reps
Dumbbell flat bench press, 3 x 6
Dumbbell row, 3 x 15
Dumbbell shrugs, 4 x 20

 

Day 3

Axle bar zercher squat, 3RM
Axle bar clean and push press, 1RM
Farmers walk, heavy weight for 20m

 

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

 

 

Week 9

Day 1

Zercher squat, 3RM
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

 

Day 2

Push jerk, 1RM
Incline bench press, 3 x 5
Weighted dips, 2 x 8
Hammer curls, 3 x 20

 

Day 3

Deadlifts @ 65% of max, 6 x 1 for speed
Dumbbell clean and press, max reps in 90 seconds
Yoke carry, light weight for 60m

 

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

 

 

Week 10

Day 1

Back squat, 3 x 10 @ 75%, 60 seconds rest
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

 

Day 2

Floor press @ 70% of max, 9 x 3 for speed
Incline bench press, 3 x 5
Weighted dips, 2 x 8
Hammer curls, 3 x 20

 

Day 3

Power clean, 1RM
Log clean and push press, 1RM
Farmers walk, medium weight for 40m

 

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

 

 

Week 11

Day 1

18” deadlift, 3RM
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

 

Day 2

Behind the neck snatch grip push press, 1RM
Incline bench press, 3 x 5
Weighted dips, 2 x 8
Hammer curls, 3 x 20

 

Day 3

Axle bar deadlift, max reps in 90 seconds
Medium weight dumbbell clean and press, 9 x (1+3) for speed
Yoke carry, light weight for 60m

 

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

 

 

Week 12

Day 1

Box squat @ 70% of max x 10 x 2 for speed
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

 

Day 2

Rest Day

 

Day 3

Competition day. Good luck out there!

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