Strongman Training: Max Lifts Focus

Chet Morjaria

Contributor - Strength Training, Strongman, and Olympic Weightlifting

Strength Training, Strongman, Powerlifting, Olympic Weightlifting

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Week 2

Day 1

  • Back squat, work up to a 12RM max for 1 set.
  • Push press: Work up to 3RM for 6 sets across.
  • Snatch grip pulls from floor (1 second hold at the top): Work up to 3RM for 3 sets across.
  • Ab work of choice: 10 minutes.

 

Notes:

Back squat should be taken up to a technical max for one set. 

Push press should be taken up to a weight you know you will be able to perform with near perfect form for all six sets.

Snatch grips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

 

Day 2

  • Power cleans: Work up to 3RM for 3 sets across
  • Incline bench press: Work up to 6RM for 3 sets across.
  • Pin squats: Work up to 3RM for 5 sets across
  • Grip work of choice: 10 minutes

 

Notes:

Power cleans should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive at the top.

Incline bench should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

The pin for the squats should be set in a position that allows you to sit well past parallel in the bottom of the squat. They should be taken up to a weight you know you will be able to perform with near perfect form for all five sets.

Grip work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

 

Day 3

  • Yoke: Light walk for 40m, 3 walk total
  • Loading: Mid-weight object, as many reps as possible in 75 seconds
  • Sled pulls (harness): Heavy pulls for 15m, 2 pulls total.

 

Notes:

Yoke should increase slightly each time. Make sure speed is maintained for each walk.

Loading should be a mid-range weight. Aim is to complete as many loads as possible with same object in the given time. You may find it useful to have someone put object back into position each time for you.

Sled pulls should be at a weight so that the whole distance is difficult to complete in one go. Stick to the same weight each time and allow full recovery in between pulls.

 

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

 

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