12 Weeks to Your First Strongman Competition

Chet Morjaria

Coach

Strength Training, Coaching

Where can I find more information and ask questions?

Take a look at my strongman series for an explanation of strongman events split down by equipment.

Please read this before you get started.

 

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 do I do 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.

 

On the Saturday (day three) 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

Front squat, 1RM
Barbell row, 3 x 6
Back extension, 4 x 8
Leg raises, 3 x 10

 

Day 2

Strict press, 1RM
Close grip bench press, 3 x 6
Lateral dumbbell raise, 3 x 8
Face pulls, 3 x 15

 

Day 3

Axle deadlifts @ 60% 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, 20 x 1
Barbell row, 3 x 6
Back extension, 4 x 8
Leg raises, 3 x 10

 

Day 2

Floor press @ 50% of max, 9 x 3 for speed
Close grip bench press, 3 x 6
Lateral dumbbell raise, 3 x 8
Face pulls, 3 x 15

 

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, 3RM
Barbell row, 3 x 6
Back extension, 4 x 8
Leg raises, 3 x 10

 

Day 2

Incline Bench Press, 1RM
Close grip bench press, 3 x 6
Lateral dumbbell raise, 3 x 8
Face pulls, 3 x 15

 

Day 3

Deadlift, max reps in 75 seconds
Log clean and press, (1+3), 9 x 3 @ 60% 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 @ 50% of max x 10 x 2 for speed
Barbell row, 3 x 6
Back extension, 4 x 8
Leg raises, 3 x 10

 

Day 2

Strict press @ 80% of max x max reps
Close grip bench press, 3 x 6
Lateral dumbbell raise, 3 x 8
Face pulls, 3 x 15

 

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

Zercher squat, 3RM
Pull-ups, 3 x max reps
Glute-ham raises, 4 x 8
Landmines, 3 x 10 each side

 

Day 2

Push press, 1RM
Incline dumbbell bench press, 3 x 5
Seated rear dumbbell raises, 3 x 10
Strict sit-ups, 3 x 20

 

Day 3

18” deadlifts @ 60% of max, 6 x 1 for speed
Axle bar 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 6

Day 1

Back squat, 80% of max x max reps
Pull-ups, 3 x max reps
Glute-ham raises, 4 x 8
Landmines, 3 x 10 each side

 

Day 2

Floor press @ 55% of max, 9 x 3 for speed
Incline dumbbell bench press, 3 x 5
Seated rear dumbbell raises, 3 x 10
Strict sit-ups, 3 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

Deficit deadlift, 5RM

Pull-ups, 3 x max reps

Glute-ham raises, 4 x 8

Landmines, 3 x 10 each side

 

Day 2

Floor press, 3RM
Incline dumbbell bench press, 3 x 5
Seated rear dumbbell raises, 3 x 10
Strict sit-ups, 3 x 20

 

Day 3

Axle bar squat, max reps in 75 seconds
Axle bar clean and press, (1+3), 9 x 3 at 60% 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 @ 55% of max x 10 x 2 for speed
Pull-ups, 3 x max reps
Glute-ham raises, 4 x 8
Landmines, 3 x 10 each side

 

Day 2

Push press @ 80% of max x max reps
Incline dumbbell bench press, 3 x 5
Seated rear dumbbell raises, 3 x 10
Strict sit-ups, 3 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

Back squat (wide stance), 3RM
Dumbbell row, 3 x 10
Barbell glute bridge, 3 x 8
Ab rollouts, 4 x 10

 

Day 2

Push jerk, 3RM
Dumbbell press, 3 x 6
Dumbbell tricep extensions, 3 x 10
Hammer curls, 3 x 15

 

Day 3

Deadlifts @ 60% of max, 6 x 1 for speed
Dumbbell 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 10

Day 1

Back squat, max reps in 2 minutes
Dumbbell row, 3 x 10
Barbell glute bridge, 3 x 8
Ab rollouts, 4 x 10

 

Day 2

Floor press @ 60% of max, 9 x 3 for speed
Dumbbell press, 3 x 6
Dumbbell tricep extensions, 3 x 10
Hammer curls, 3 x 15

 

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

Back squat, 80% of max x max reps
Pull-ups, 3 x max reps
Glute-ham raises, 4 x 8
Landmines, 3 x 10 each side

 

Day 2

Floor press @ 55% of max, 9 x 3 for speed
Incline dumbbell bench press, 3 x 5
Seated rear dumbbell raises, 3 x 10
Strict sit-ups, 3 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 12

Day 1

Box squat @ 60% of max x 10 x 2 for speed
Dumbbell row, 3 x 10
Barbell glute bridge, 3 x 8
Ab rollouts, 4 x 10

 

Day 2

Rest day

 

Day 3

Competition day! If you've trained hard and consistently, you'll do great. Good luck!

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.