Strongman 12 Week Program-2 PDF. The basic of the program are: 3 days a week. Slow and steady progress each week! ), Deadlift work up to a heavy triple with 40-80 pounds in chains. 1x weekly squats (Dark Horse interpretation, not endorsed by Brian Alsruhe) 3x weekly bench press ( Greg Nuckols 3x Intermediate) 1x weekly deadlift ( Embrace the Pain) 2x weekly secondary upper body movement. Day 2 Short Anaerobic Work Prowler Push or Hill Sprints 12 to 16 sets of 20-25 seconds of work. Squat 4 x 4 at 82.5%. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. I rotate the strongman events throughout the program, but if you have specific events to work on then by all means swap them out. I subbed in log cleans for tire flips until I got a tire like week 3. I did hit a yoke PR for a 50 ft. carry at 595, but I have admittedly not run enough yoke in my training to really have an idea of a max effort. As promised in this post, here is my writeup of Matt Mills 12-week powerlifting/strongman hybrid program.. General program description.
Day 2. Easily cancel within your profile in the LBEB app. It is a 16 week program, run 4 days per week. I did hit an axle deadlift PR mid way through the program, but the truth of it is, I haven't pulled much with an axle prior to this training block, so I was almost guaranteed a PR. I have been training strongman since 2017. But it'll only get you so far.
After some deliberation I decided to start the Strongman 202 program from Deuce Athletics for the time being. High intensity, low The first is because ofStrongman's use of unconventional exercises which challenge the body to a different extent than regular training resulting in bigger gains. 5. There's no "here's how to perform a squat", so this really isn't for someone who is just starting and doesn't know their way around the weight room. RELATED:Is Programming More Important Than Technique? Heres what you get in Iron Giant: 5 training days per week. Squat 4 x 4 at 82.5%. For example, an axle bar is a deadlift with a thick bar that is harder to grip. Pulling/Dragging/Pushing: Another huge aspect of Strongman is moving heavy objects by pulling them. Programming 101: FREE 12 Week Program. Ive always enjoyed competing in both sports throughout my career. Done as one giant set: Banded face-pulls 3 x 15. is a massive part of Strongman. Log clean and press 3 x 8, increase weight from week 1, Squat 4 x 4, increase weight from week 1, SSB/Cambered bar box squat 3 x 5 add chains 40-60pounds, box set to 1 inch above parallel, Carry medley Work up to 1 heavy set with 3 implements, sprint back for each, Reverse lunges 3 x 10 each dumbbells or SSB on back, Bench Press 4 x 4, increase weight from week 1, Deadlift 3 x 8, increase weight from week 1. It is a 16 week program, run 4 days per week. For the power lifts, going from RPE with backdowns to percentages with straight sets was an adjustment for me, though the prescribed percentages are super reasonable. Free Shipping with a $69 qualifying order, Bulgarian split squat 3 x 10 each leg, with dumbbells, Stone to podium/over bar 3 x 5 at 80%, go two inches above competition height, Pause front squats 3 x 5 with 2-second pause at bottom, Yoke work up to a heavy 50 feet for2runs of 50 feet, no drops, Reverse sled drags 4 x 100 feet with 90-second rest, Farmers walk 5 speed runs for 50 feet at 65% with 60-second rest, preferably under 8 seconds, Stone to podium/over bar 3 x 3 at 90%, go two inches above competition height, Neutral grip pull-ups 4x at max, if more than 10, add weight, Farmers walk 3 x 50 feet runs with moderate weight, sub-10 seconds, Stone to podium/over bar 5 x 1 at 95%, go2 inches above competition height, Log clean and press at 82.5%, 3 x 3, max reps (no time just go until you are about to miss a rep), Neutral grip pull-ups 4 x at max, if more than 10, add weight, Yoke work up to a heavy 50 feet for 2 runs of 50 feet, no drops, Reverse sled drags 4 x 100 feet, with 90-second rest, Deadlift at 82.5% 3x 3, max reps (no time just go until you are about to miss a rep), Log clean and press 8 x 2 at 65% with 60-second rest. 5. Here are just a couple of the reasons you should give it ago. Thanks man. It's really easy to follow. I tend to be really freaking long winded. But to reiterate, are those small changes going to completely fuck up any hope of progress? This is due to a couple reasons. Forget the age old wisdom of running a Powerlifting program and tacking an "events day" at the end of the week. Day 3. I had a strict 2 hour time cap to complete my sessions; due to gyms having to be at reduced capacity we have reservation slots. All future online courses free with your membership. This program can be used in preparation for a weightlifting competition. Man, I compete in strongman, not powerlifting. Hell yes! Other forms of training, which can effectively train events as well, is to complete repeated efforts or maxima runs. This program can be used in preparation for a weightlifting competition. Admittedly, there are a lot of beards and tattoos, but theres a lot more to Strongman than that. Nevertheless,the Strongman workoutroutine above has everything you need to get started with your Strongman training, and you don't need any actual Strongman equipment. As you bench twice per week, it Log got shaier for me as I progressed through the program, but I think my weight loss might be the culprit here. However, this can be either done by remaining stationary (pulling with the arms) or pulling with the body (lower leg). ", Sign up to get the latest on sales, new releases and more, 2023 SET FOR SET. But what if you could pack on ungodly size and strength in all the right places Loading that enormous stone will no longer be a struggle. The shining light of this training block for me has been farmers. If you've ever trawled through bodybuilding/Strongman forums, it's a cesspool of poor advice. For example:Carry 3 sandbags 10m and put them in a wheelbarrow. Training for Strongman is quite similar to strength training with a few specific variables. Gym regulations were constantly changing, with me relegated to my garage for part of this program. Again, there are several different Strongman organizations as well as independent gyms which hold Strongman contests all the time. with the Strongman implements. Scribd is the world's largest social reading and publishing site. Strongman could be considered the oldest of strength sports as the one-arm overhead lift was part of the early Olympics. This is how you truly become a, The Best Olympic Weightlifting Program for Beginners. Day 3 Deadlift Warm up Broad Jumps 53 Deadlift work up to 33 at an RPE 7 with 3 min rest between sets. There are a ton of ways to improve your back strength, and we recommend doing all of them. Also, if the weights seem too light to you in the beginning, bear in mind that you will build on them in subsequent blocks. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Uses 1RM Percentage (%): Yes. if (navigator.userAgent.indexOf('FBIOS') !== -1 || navigator.userAgent.indexOf('Twitter for iPhone') !== -1) { You don't always know what events are at your next competition. Web12-Week Off-Season Training Program & MORE! I recommend you clean each rep, but if you want to press away you absolutely can. Just like powerlifting, Strongman actually has weight categories, with 105kg being the heaviest before the openalthough, there are even much lower weight categories than 105kg, with 90kg probably being the lowest popular category.
Uses 1RM Percentage (%): Yes. 50% (2) 50% found this document useful (2 votes) 6K views. I feel like I could jump into a contest on a whim and compete, as the program covers all the musts for a competitive strongman. Best farmers carry for 50 ft.: Like 250 but with a couple of drops. Weeks: 12. High intensity, low Really put in perspective how hard the competitive guys train. This is a 12-week program broken into three 4-week blocks. Then I miss reps. Mike makes mention of this in the book, and I failed at it a few times. I was hoping that strongman programming would make me feel more in shape than just powerlifting. You should definitely make.no, you need to make overhead pressing the priority while letting horizontal pressing (bench press) work as accessory work. Also, you run a lot more than you think. JavaScript seems to be disabled in your browser. 2 months free! Mike lays out events training intelligently, and with a progression that doesn't overlap into gym lifts or recovery much, if at all. Some days will focus on overhead and pressing strength while others are all about carrying heavy things. This training template is based on my 35 plus years of experience seeking information wherever I could find it and testing and applying it on myself and personally coaching athletes of A subreddit for competitors and fans of the sport of Strongman. See Full Disclosure. Here's my review.
That's why many big & strong lifters struggle to dominate the Strongman events even against smaller lifters! Tags: training, strongman, programming, Mike Mastell, strongwoman, off-season program, 12 week plan, program of the month & potm. Progressive overload is going to work exactly the same as any other style of training. Rest and nutrition are just as important as the training. Studies estimate that, on average, Strongman athletes have 23% greater lean mass than NFL linemen.