12 Weeks to Your First Strongman Competition

Chet Morjaria


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.


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