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 9

Day 1

  • Back squat: Work up to 3RM for 1 set, then drop 10% weight and perform 2 more sets
  • Power clean and push jerk: Work up to 3RM for 6 sets across
  • Ab work of choice: 10 minutes

 

Back squat should be taken up to a technical max for one set before dropping down as prescribed. Aim to make this max 5kg more than Week 3, Day 1.

 

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 explosive at the top of the clean. Be aggressive with the push jerk. Aim to make these heavier than the clean and push press triples last week.

 

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

 

Day 2

  • Rack pull: Work up to 3RM for 3 sets across
  • Incline bench press: Work up to 6RM for 3 sets across
  • Tempo back squat (with belt and supports): Work up to 5RM for 3 sets across
  • Ab work of choice: 10 minutes

 

Rack pulls should be performed from just below the knee. Work on squeezing the glutes and driving the hips through fast and hard.

 

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. 

 

 

 

Tempo squats should be done with a 3 second descent, no pause at bottom, and a 1 second ascent.

 

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

 

Day 3

  • Axle or log: Work up to 2RM clean and press.
  • Keg throw: 6 throws for height. Rest 45 seconds. Repeat 2 times.
  • Farmer’s walk: Heavy walk for 20m, 2 walks total.

 

Axle or log clean and presses should be taken up to the heaviest set of 2 reps possible. These should be touch and go reps, or as close as possible.

 

Keg throws should take less than 60 seconds to complete each set.

 

Farmer’s walk is to be performed at same weight across both walks. Aim to complete each of the walks unbroken.

 

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

 

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