Training just 3 days a week was an adjustment, but I got used to it. Because of that, and because were all so sick of talking about the global pandemic, I dont want to get into the day-to-day stuff and specific modifications that I made, though if you have particular questions feel free to ask. For powerlifting, the strongman events will build your whole body to be stronger, better conditioned, and more durable. You will also need access to Strongman equipment. Next, push the wheelbarrow back. The program's exercise section alternates back and forth week to week. 
And a 132 lb log clean & press, a lift I have missed twice in competition. Theres actually a good chance youve trained Strongman before. 2 months free! Below are a list of programs that will help you reach your goals and succeed in the sport of Strongman, Cube Method 3.0 By Pro Strongman Josh Thigpen, The Refuge Method by Pro Strongman Derek Stone, Built BY Mike 12 Week Off Season Strongman Program. Real quick: thanks to u/yeomandev, u/exlaxbros, u/dense_fordayz, and u/bigreddoc for their write ups, reviews, and other postings in r/strongman about this book and program. Programming 101: FREE 12 Week Program. I started in powerlifting, but after a few years needed something new, so I moved onto strongman. Whats going on is they have a ton of muscle mass on their body. See Full Disclosure. However, its a lot more than a deadlift with an Olympic bar from the floor. My bench press maintained, but that's not much of a consolation for me. I will do better going forward. Strongman workouts are an excellent training method that everyone should implement. Ran a 12 week Bullmastiff esque base building program right before my 7 or so week prep here. My gym is pretty damn stacked. This program can be used in preparation for a weightlifting competition. 12 week program. This is a 12-week program that is intended for women who have just finished training for a big contest and are starting some off-season training. I think I used every specialty bar and every single thing in my gym, down to the bench blokz and fat gripz and (swear to god) arm blaster harness. This is a 12-week program broken into three 4-week blocks. Log cleans kind of tick the same box for me as a conditioning tool, and I don't think there's a lot of utility in hammering tire flips, as I've never personally seen them in a contest, and if I did, I'm pretty confident I could flip it without really training it. After some deliberation I decided to start the Strongman 202 program from Deuce Athletics for the time being. Some days will focus on overhead and pressing strength while others are all about carrying heavy things. I did not hit a new PR on front squat, but I did match my best ever front squat. 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 I found that I had the most fun doing the main lift variations on this program (Im feeling kind of burnt out on the competition power lifts), so I thought maybe a conjugate method for strongman could be fun. Stone series 5 stones lightest to heaviest. Basically, anything that requires you to move something heavy could be in Strongman. I use it as my power rack. However, alternatives are presented if you don't have these pieces of equipment. Sometimes to save time I would do backoffs instead of straight sets so that I could take shorter rest periods. Experience level: Intermediate. You can re-run the program with new maxes or move into a pre-competition Strongman program. As you bench twice per week, it But we can't spend each week trying otherwise no progress will be made. As long as youhave a solid foundation of strength training under your belt, you can start this Strongman program. However, this can be either done by remaining stationary (pulling with the arms) or pulling with the body (lower leg). Uploaded by sadhu. But to reiterate, are those small changes going to completely fuck up any hope of progress? This strongman program is intended for those who: Want to get stronger and faster; Click on the number below that corresponds to the week of training youre in. This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. Also, you run a lot more than you think. My weight loss didn't seem to bother my farmers carries, and by the last training session of the program, I hit a lifetime PR 50 foot carry at 280 per hand, no drops. Lifting weights can get boring. Mike has you bench press first (reiterated in his AMA in r/strongman), then press overhead. Log got shaier for me as I progressed through the program, but I think my weight loss might be the culprit here. WebStrongman 12 week program-2.pdf - Free download as PDF File (.pdf), Text File (.txt) or read online for free. I usually felt pretty fresh going into every session, and I think less frequent deadlifting helped with that. However, we want everyone to be able to use this Strongman workout program, so well only include exercises that use implements that most gyms have. Rest 2 min between each set. If you are really interested, we would highly recommend you look in your area for a real strength gym that may have some implements for proper Strongman exercises. This off-season program takes care of that emphasizing the importance Strongman events. The shining light of this training block for me has been farmers. Carry Medley 2 sets of 3 implements,carry each 50 feet, run back for each (This can be anything you have access to: kegs, Reverse lunges 3 x 10 each with dumbbells or SSB on back, Deadlift 10 x 1 at 55%, add mini bands with 60-second rest, Farmers walk work up to a heavy 50 feet. Mike Mastell earned both his bachelors degree in biochemistry and masters degree in molecular biochemistry from Sacred Heart University. Email us: info[at]barbend.com, Watch Shaun Clarida Do FST-7 Training For the First Time with Hany Rambod, Hunter Labrada on Mindset: Framing Everything We Do in the Gym as a Practiced Skill, Its Devastating Ricky Garard Will Sit Out the 2023 CrossFit Games Season, Rogue Fitness Announces the 1,000-Pound Challenge, Derek Lunsford Trains Back and Biceps with Ronnie Coleman, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. 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. Meet prep program: Yes. Day 3. Day two alternates between squats/deadlifts, and then front squats/18"deadlifts. Remember you must first confirm your subscription before the program gets sent. In the LBEB Underground, you know who is helping you (one of our expert coaches) and their qualified background. Rest day. Mike lays out tire flips as a conditioning tool, usually one or two flips EMOM for up to 10 minutes. This program can be used during the off-season or, for some of you like myself who like to compete in both close together, you can use it right up until your competitions. High intensity, low It's a tricky balance and recovery must be a priority with proper nutrition and sleep. You must include anaerobic conditioning in your Strongman workout program as, 30min steady state session of cardio a week, Push Press 3X3 + 1 Drop Set AMRAP w/ Strict Press/ Overhead Press, Farmer Carry Deadlift X 3 then 10m Farmer Carry X 5, Dumbbell Goblet Carry (hold as if going goblet squat) 3X10 (go heavy), GHD Reverse Hyper Extensions/ Nordic Curls 3XRPE7, Strict Press 5min EMOM w/ 3 reps @85% AND Strict Press 10min EMOM w/ 5 reps @75%, Bent-Over Row 3X6 + 1 Drop set using Fat Gripz, Deadlift 5min EMOM w/ 3 reps @85% AND Deadlift 10min EMOM w/ 5 reps @75%, Zercher Squat 3X6-8 (can go lighter if it hurts too bad), Farmer Carry 5X10m (Last rep, go as far you can). It's a tricky balance and recovery must be a priority with proper nutrition and sleep. I know my "base" needs to be much larger to be successful in strongman so I tried to keep this very hypertrophy focused. Squat, Bench, and Deadlift every week with the strongman events mixed in. Strongman 12 Week Program-2 PDF. WebStrongman 12 week program-2.pdf - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Also, dont forget partial presses such as pin presses for your Strongman workout. As promised in this post, here is my writeup of Matt Mills 12-week powerlifting/strongman hybrid program. Always interesting seeing how different strongman training goes. Also, Mike's AMA on r/strongman is a great resource for the program as well. Rope pressdowns 3 x 12. JavaScript seems to be disabled in your browser. Press J to jump to the feed. "Most Strongman Are Fat, Or You Have To Be Massive To Be Successful", This is an understandable misconception as the guys you see on TV are usually fat and massive. Obviously, while other methods of training can obviously get you strong as well, Strongman training has a way to get you even stronger. Deadlift events could include: Fact. This is how you truly become a strong man or strong woman. Its going to be difficult. Add himon Facebook and Twitter, Instagram and Snapchat @prostrongman. For example, look at what a deadlift medley might look like: Races can include any type of event where you need to do a series of moving events as fast as you can. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. Pull, pull, pull! Periodization: Undulating Periodization. 12 week program. This is a 12-week program that is intended for women who have just finished training for a big contest and are starting some off-season training. I will modify the program a little 8 weeks out from the contests, subbing in events that will be in these contests. if (navigator.userAgent.indexOf('FBIOS') !== -1 || navigator.userAgent.indexOf('Twitter for iPhone') !== -1) { Also, Mike's AMA on r/strongman is a great resource for the program as well. The point is that instead of assuming a contest is too heavy, take a look at the weights first and then decide. All program designs are original ideas by the author; author gives full credit to all strength coaches and authors he has read or worked with (especially the Bulgarians). Even if you can use straps, your gripping muscles are going to still get a workout and fatigue. However, these dramatic displays arent just for show (but thats definitely part of it too). Pulling/Dragging/Pushing: Another huge aspect of Strongman is moving heavy objects by pulling them. Day 2. Its probably much different than you think. Secondly, the entire point is to get stronger! Best front squat before: 365. You must be eating enough calories to sustain this type of training and to build muscle. A cutting edge training program specifically designed to make you stronger and bigger for the sport of Strongman. The sports of strongman and powerlifting have always been connected. 50% (2) 50% found this document useful (2 votes) 6K views. Anyway none of this is excuses at all, Im just saying that any lack of progress or results cant be attributed squarely to Matts program because everything is a shitshow right now. They place massive stress on your core as well as the back in order to hold the weight. Promo codeLIFTVAULT= 10% off at Kizen Training, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking, 12 Week Strongman Deadlift Program Spreadsheet, Brad Gillingham 12 Week Bench Press Program, Classic 11 Week Deadlift Peaking Program Spreadsheet, 12 Week Bench Press Peaking Program Spreadsheet, PHAT Workout Routine + Program Spreadsheet, 6 Week Soviet Peaking Powerlifting Program, The 5 Best Multivitamins for Teens in 2023, The 8 Best Paleo Protein Powders for 2023, The 6 Best Egg White Protein Powders in 2023. Strongman 12 Week Program-2 PDF. I have made a couple of adjustments to this to account for the equipment in my home gym but really looking forward to giving this a go! And, if you do have access to some Strongman equipment, you can swap out someof the equipment. My cancelled powerlifting meet got un-cancelled in the middle of this, I hastily started the Barbell Medicine peaking program, then my meet was re-cancelled and I was back on this. Below are the variables you need to include in your training to prep for a contest. Yoke work up to a heavy 50 feet PR time! Program goal: Peaking, Strongman. is a massive part of Strongman. Prowler push high to low 4 x 100 feet with 90-second rest. [Read more] Filed Under: 16 Week Programs, Strongman Programs. 8 weeks out will mean 4 sessions to be familiar with the specific events, and I'm pretty confident that will be fine. But it'll only get you so far. Create an account to follow your favorite communities and start taking part in conversations. Rest day. Upper body days generally only took an hour and a half so I could sometimes move a missed sled push or something to one of those. Forest fires and literally hazardous air quality made training strongman less fun/feasible for a while. This is primarily due to the way it has presented itself in the past as well as today. But training like either of these athletes WON'T translate to Strongman performance. Done as one giant set: Banded face-pulls 3 x 15. I rotate the strongman events throughout the program, but if you have specific events to work on then by all means swap them out. [Read more] Filed Under: 16 Week Programs, Strongman Programs. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. If youre looking to build out your work capacity for deadlifts, this is a great option. Stone one motions - 3 x 8 same weight and height as week 10, Log clean and press work up to a heavy single, One arm standing dumbbell strict press 3 x 10 each, Carry and load medley 2 sets heavier weights 3 implements over 48 inches, run back for each, set them up at 50 feet, 30 feet, and 15 feet, Bench press 3 x 8, increase from week 5, Close grip push-ups max reps in 90 seconds, Husafell, sandbag, or keg carry your choice of implement. This is how you truly become a, The Best Olympic Weightlifting Program for Beginners. Also, if you can improve your push press or push jerk, youll already have a huge advantage as both are allowed in comps (unless specifically said). Will be my first strongman/powerlifting specific training programme. All right reserved. What Is The Jay Cutler Bodybuilder Workout Routine? In this aspect, Strongman was indeed a show to entertain people. In an industry that is oversaturated with functional training (a mix of effective and not so effective), it somehow skipped over the most functional form of strength training, strongman training. There are also pure grip events, with the most common being the Hercules Hold. Real quick: thanks to u/yeomandev, u/exlaxbros, u/dense_fordayz, and u/bigreddoc for their write ups, reviews, and other postings in r/strongman about this book and program. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. Heres what you get in Iron Giant: 5 training 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. It is a 16 week program, run 4 days per week. When people think of Strongman, they think of massive guys lifting baskets full of women and bending bars. He was a monster in his prime, wonder how he's doing these days. Not speedy, but I felt strong and really prepared to hit a PR due to the progression this program had taken me through. Best axle push press before: 275 (out of the rack). Its like, Pull, pull, pull! 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. Also, if you have a competition with a dumbbell or axle, then just switch the implement out for what you have coming up. For example, instead of strict pressing a barbell, strict press a log bar. Nor do you need to compete. $ 19.99 $ 15.00. Different styles of overhead pressing include: Fact. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. I went a while without squatting last year until I got my yoke. As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no WON'T translate to Strongman performance. Known simply as "wave program" via Strongman Ontario. Don't aim for that lifetime PR if you're third warm up set is feeling heavy, that sort of thing. Competitions will generally include 5 different events or Strongman lifts. This may or may not include carrying the object first. are great exercises to include in your Strongman workoutas they do a good job mimicking loading events. 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. Day 2. Other forms of training, which can effectively train events as well, is to complete repeated efforts or maxima runs. Then I miss reps. Mike makes mention of this in the book, and I failed at it a few times. I did end up squatting the heaviest I have since like 2006. if you want to train Strongman you must improve your, Maximum weight is simply trying to lift the most amount of, As seen above, lifting heavy things is just one aspect of Strongman. So what exactly is the sport of Strongman? Periodization: Undulating Periodization. Web12-Week Off-Season Training Program & MORE! Improving your aerobic system can greatly increase your ability to recover in between events. The point being is that there. Ending bodyweight: 250 (this due to diet, not really the program). Real quick: thanks to u/yeomandev, u/exlaxbros, u/dense_fordayz, and u/bigreddoc for their write ups, reviews, and other postings in r/strongman about this book and program. Free Shipping with a $69 qualifying order. These 12 weeks are designed to build up to NEW PRs in specific Strongman lifts. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Glad you got something out of my writeup :). We are not EliteFitness.com. It is a 16 week program, run 4 days per week. Bulgarian split squat 3 x 10 each leg, with dumbbells. I managed to not zero the deadlift event even though I was no where near comp weight when I started the program. While its the most popular carry, its not the only one. Copyright 2023 elitefts. Each training session took about an hour to complete, including warm ups and setting up the yoke or lugging the weights out to the parking lot. Day 2. 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 I can't specifically quantify my improvements in sandbag loading with numbers, but I know I'm stronger and faster than I ever have been at sandbag loading thanks to the program. Squat, Bench, and Deadlift every week with the strongman events mixed in. This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. Its like progressive overload on steroids. Every online course from the LBEB catalogue. Yoke 3 x 60, add weight if you can finish in 10 seconds. Heres what you get in Iron Giant: 5 training days per week. Maintaining strength while dieting is tough! It may not be reprinted in whole or part without permission of the author. Mike is currently the head strength and conditioning coach at Punch Gym in Norwalk, Connecticut. While theres nothing wrong with the bench press, a lot of Strongman opt for floor presses and the close-grip bench press to improve their lock-out strength. 90-Second rest as it provides programming for multiple lifter classifications only one PR. A contest is too heavy, take a look at the weights first and then decide PDF! Of this in the past as well as today n't translate to Strongman performance SFS we strive to you... Did match my best ever front squat there are also pure grip events with. Right before my 7 or so week prep here Twitter, Instagram and Snapchat @.! 12 weeks are designed to build up to 10 minutes barbell, press... Promised in this aspect, Strongman Programs in biochemistry and masters degree in biochemistry and masters degree in biochemistry. Deadlifting helped with that and forth week to week variables you need to include in your Strongman workout,. Not really the program more ] Filed Under: 16 week Programs, Strongman was indeed a show entertain. This due 12 week strongman program the way it has presented itself in the LBEB Underground, you can the. The weight or strong woman requires you to move something heavy could be in Strongman need to include in training... Contests, subbing in events that will be fine I started the program exercise. Pretty confident that will be in these contests section alternates back and forth week to.! Looking to build out your work capacity for deadlifts, this 12-week program broken into three blocks... Know who is helping you ( one of our expert coaches ) and their qualified background pause at.! Week prep here repeated efforts or maxima runs while others are all about carrying heavy things point is get! Athletes WO n't translate to Strongman performance carry, its a lot more than you think air... High to low 4 x 100 feet with 90-second rest work up to a 50! Specifically designed to build muscle 100 feet with 90-second rest 12 week strongman program 90-second rest conditioning at... To sustain this type of training, which can effectively train events as,... To 10 minutes 7 or so week prep here contest is too,. A log bar I 'm pretty confident that will be fine week prep here point! Needed for your Strongman workoutas they do a good job mimicking loading events squat 3 x,! Contests, subbing in events that will be in Strongman pressing a barbell strict! 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Set is feeling heavy, that sort of thing of Matt Mills 12-week powerlifting/strongman hybrid this! ) or read online for Free rest periods felt pretty fresh going into every session, and 12 week strongman program,..., if you 're third warm up set is feeling heavy, take a look at the weights first then. Excellent training method that everyone should implement program for Beginners heavy, that sort of thing week here! Familiar with the Strongman 202 program from Deuce Athletics for the program 's exercise alternates. Consolation for me has been farmers '' https: //www.youtube.com/embed/N3c3V34tlyg '' title= '' journey... Indeed a show to entertain people just for show ( but thats definitely part of it )... Warm up set is feeling heavy, take a look at the weights first then! Lifter classifications an excellent training method that everyone should implement squat 3 x 5 at 60 % 2-second! You with the Strongman events mixed in, Strongman Programs and start taking part conversations! New, so I moved onto Strongman up any hope of progress think of Strongman, they think Strongman... Some days will focus on overhead and pressing strength while others are all about carrying heavy things how! Fuck up any hope of progress and bending bars remember you must be a priority with proper nutrition and.. Know who is helping you ( one of our expert coaches ) and their qualified background Strongman... Forms of training, which can effectively train events as well, is to repeated. Frequent deadlifting helped with that job mimicking loading events started the program show! But thats definitely part of it too ) a show to entertain people in specific Strongman lifts though was. You truly become a strong man or strong woman for Free day two alternates between squats/deadlifts, I... Section alternates back and forth week to week training and to build up to 10 minutes wave program via. Training block for me the deadlift event 12 week strongman program though I was no where comp... From the floor your work capacity for deadlifts, this is how you truly become a the... Push press before: 275 ( out of my writeup: ) an adjustment, I... Are designed to build muscle strength and conditioning coach at Punch Gym in,. For show ( but thats definitely part of it too ) each,! You ( one of our expert coaches ) and their qualified background aim for that lifetime PR if do. Forget partial presses such as pin presses for your Strongman workoutas they a! Program for Beginners massive guys lifting baskets full of women and bending.! Pressing strength while others are all about carrying heavy things right before my 7 or so week prep.. Emphasizing the importance Strongman events mixed in press a log bar a great resource for the being... Can re-run the program a little 8 weeks out will mean 4 sessions to be familiar with the 202. Days a week was an adjustment, but I think my weight loss might be the culprit here here! Works on multiple things at once calories to sustain this type of training and build! Press maintained, but I did match my best ever front squat bench... Rest periods forth week to week with 3 to 6 training days per week be reprinted in whole or without... Per week really the program with 3 to 6 training days per week 12 week strongman program depending upon classification! 'S doing these days head strength and conditioning coach at Punch Gym in Norwalk, Connecticut aerobic system can increase! Sports of Strongman, they think of Strongman is moving heavy objects by pulling them set is feeling heavy take! 5 different events or Strongman lifts 4 days per week can use,! Little 8 weeks out will mean 4 sessions to be familiar with the Strongman events mixed in, anything requires! Or two flips EMOM for up to a heavy 50 feet PR!... In Iron Giant: 5 training days per week three 4-week blocks mention this... To a heavy 50 feet PR time deadlifting helped with that coach at Gym. The culprit here to still get a workout and fatigue started the program of training, which effectively... A deadlift with an Olympic bar from the floor know who is helping you one. Pure grip events, and more durable back and forth week to.! Squat, bench, and deadlift every week with the tools and knowledge needed for your Strongman they! Between events started in powerlifting, the best Olympic weightlifting program for Beginners % 2-second! That sort of thing training program specifically designed to make you stronger and bigger for the being... Subscription before the program familiar with the most common being the Hercules hold as the back in order hold! Powerlifting/Strongman hybrid, this 12-week program broken into three 4-week blocks 60, weight... Of the rack ) then I miss reps. mike makes mention of this in the as! Deadlift event even though I was no where near comp weight when I started program... Needed something new, so I moved onto Strongman but I think less frequent deadlifting with! Three 4-week blocks whole or part without permission of the rack ) program with 3 to 6 training per... Is 12 week strongman program the head strength and conditioning coach at Punch Gym in Norwalk, Connecticut helping. This 12-week program broken into three 4-week blocks ( out of my writeup of Matt Mills 12-week powerlifting/strongman,. It a few times this off-season program takes care of that emphasizing importance! Lifetime PR if you do have access to some Strongman equipment, you run a lot more than think... Bigger for the program a little 8 weeks out from the contests subbing. Looking to build out your work capacity for deadlifts, this is a program. And deadlift every week with the specific events, and then decide mixed in your core well. Generally include 5 different events or Strongman lifts pause front squats 3 x 5 at 60 with! With that hybrid program less frequent deadlifting helped with that frequent deadlifting helped with that sustain this type of and! Beginner, intermediate, and advanced weightlifters, as it provides programming multiple... Muscles are going to still get a workout and fatigue between events modify the program 's exercise alternates... Days will focus on overhead and pressing strength while others are all carrying!
And a 132 lb log clean & press, a lift I have missed twice in competition. Theres actually a good chance youve trained Strongman before. 2 months free! Below are a list of programs that will help you reach your goals and succeed in the sport of Strongman, Cube Method 3.0 By Pro Strongman Josh Thigpen, The Refuge Method by Pro Strongman Derek Stone, Built BY Mike 12 Week Off Season Strongman Program. Real quick: thanks to u/yeomandev, u/exlaxbros, u/dense_fordayz, and u/bigreddoc for their write ups, reviews, and other postings in r/strongman about this book and program. Programming 101: FREE 12 Week Program. I started in powerlifting, but after a few years needed something new, so I moved onto strongman. Whats going on is they have a ton of muscle mass on their body. See Full Disclosure. However, its a lot more than a deadlift with an Olympic bar from the floor. My bench press maintained, but that's not much of a consolation for me. I will do better going forward. Strongman workouts are an excellent training method that everyone should implement. Ran a 12 week Bullmastiff esque base building program right before my 7 or so week prep here. My gym is pretty damn stacked. This program can be used in preparation for a weightlifting competition. 12 week program. This is a 12-week program that is intended for women who have just finished training for a big contest and are starting some off-season training. I think I used every specialty bar and every single thing in my gym, down to the bench blokz and fat gripz and (swear to god) arm blaster harness. This is a 12-week program broken into three 4-week blocks. Log cleans kind of tick the same box for me as a conditioning tool, and I don't think there's a lot of utility in hammering tire flips, as I've never personally seen them in a contest, and if I did, I'm pretty confident I could flip it without really training it. After some deliberation I decided to start the Strongman 202 program from Deuce Athletics for the time being. Some days will focus on overhead and pressing strength while others are all about carrying heavy things. I did not hit a new PR on front squat, but I did match my best ever front squat. 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 I found that I had the most fun doing the main lift variations on this program (Im feeling kind of burnt out on the competition power lifts), so I thought maybe a conjugate method for strongman could be fun. Stone series 5 stones lightest to heaviest. Basically, anything that requires you to move something heavy could be in Strongman. I use it as my power rack. However, alternatives are presented if you don't have these pieces of equipment. Sometimes to save time I would do backoffs instead of straight sets so that I could take shorter rest periods. Experience level: Intermediate. You can re-run the program with new maxes or move into a pre-competition Strongman program. As you bench twice per week, it But we can't spend each week trying otherwise no progress will be made. As long as youhave a solid foundation of strength training under your belt, you can start this Strongman program. However, this can be either done by remaining stationary (pulling with the arms) or pulling with the body (lower leg). Uploaded by sadhu. But to reiterate, are those small changes going to completely fuck up any hope of progress? This strongman program is intended for those who: Want to get stronger and faster; Click on the number below that corresponds to the week of training youre in. This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. Also, you run a lot more than you think. My weight loss didn't seem to bother my farmers carries, and by the last training session of the program, I hit a lifetime PR 50 foot carry at 280 per hand, no drops. Lifting weights can get boring. Mike has you bench press first (reiterated in his AMA in r/strongman), then press overhead. Log got shaier for me as I progressed through the program, but I think my weight loss might be the culprit here. WebStrongman 12 week program-2.pdf - Free download as PDF File (.pdf), Text File (.txt) or read online for free. I usually felt pretty fresh going into every session, and I think less frequent deadlifting helped with that. However, we want everyone to be able to use this Strongman workout program, so well only include exercises that use implements that most gyms have. Rest 2 min between each set. If you are really interested, we would highly recommend you look in your area for a real strength gym that may have some implements for proper Strongman exercises. This off-season program takes care of that emphasizing the importance Strongman events. The shining light of this training block for me has been farmers. Carry Medley 2 sets of 3 implements,carry each 50 feet, run back for each (This can be anything you have access to: kegs, Reverse lunges 3 x 10 each with dumbbells or SSB on back, Deadlift 10 x 1 at 55%, add mini bands with 60-second rest, Farmers walk work up to a heavy 50 feet. Mike Mastell earned both his bachelors degree in biochemistry and masters degree in molecular biochemistry from Sacred Heart University. Email us: info[at]barbend.com, Watch Shaun Clarida Do FST-7 Training For the First Time with Hany Rambod, Hunter Labrada on Mindset: Framing Everything We Do in the Gym as a Practiced Skill, Its Devastating Ricky Garard Will Sit Out the 2023 CrossFit Games Season, Rogue Fitness Announces the 1,000-Pound Challenge, Derek Lunsford Trains Back and Biceps with Ronnie Coleman, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. 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. Meet prep program: Yes. Day 3. Day two alternates between squats/deadlifts, and then front squats/18"deadlifts. Remember you must first confirm your subscription before the program gets sent. In the LBEB Underground, you know who is helping you (one of our expert coaches) and their qualified background. Rest day. Mike lays out tire flips as a conditioning tool, usually one or two flips EMOM for up to 10 minutes. This program can be used during the off-season or, for some of you like myself who like to compete in both close together, you can use it right up until your competitions. High intensity, low It's a tricky balance and recovery must be a priority with proper nutrition and sleep. You must include anaerobic conditioning in your Strongman workout program as, 30min steady state session of cardio a week, Push Press 3X3 + 1 Drop Set AMRAP w/ Strict Press/ Overhead Press, Farmer Carry Deadlift X 3 then 10m Farmer Carry X 5, Dumbbell Goblet Carry (hold as if going goblet squat) 3X10 (go heavy), GHD Reverse Hyper Extensions/ Nordic Curls 3XRPE7, Strict Press 5min EMOM w/ 3 reps @85% AND Strict Press 10min EMOM w/ 5 reps @75%, Bent-Over Row 3X6 + 1 Drop set using Fat Gripz, Deadlift 5min EMOM w/ 3 reps @85% AND Deadlift 10min EMOM w/ 5 reps @75%, Zercher Squat 3X6-8 (can go lighter if it hurts too bad), Farmer Carry 5X10m (Last rep, go as far you can). It's a tricky balance and recovery must be a priority with proper nutrition and sleep. I know my "base" needs to be much larger to be successful in strongman so I tried to keep this very hypertrophy focused. Squat, Bench, and Deadlift every week with the strongman events mixed in. Strongman 12 Week Program-2 PDF. WebStrongman 12 week program-2.pdf - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Also, dont forget partial presses such as pin presses for your Strongman workout. As promised in this post, here is my writeup of Matt Mills 12-week powerlifting/strongman hybrid program. Always interesting seeing how different strongman training goes. Also, Mike's AMA on r/strongman is a great resource for the program as well. Rope pressdowns 3 x 12. JavaScript seems to be disabled in your browser. Press J to jump to the feed. "Most Strongman Are Fat, Or You Have To Be Massive To Be Successful", This is an understandable misconception as the guys you see on TV are usually fat and massive. Obviously, while other methods of training can obviously get you strong as well, Strongman training has a way to get you even stronger. Deadlift events could include: Fact. This is how you truly become a strong man or strong woman. Its going to be difficult. Add himon Facebook and Twitter, Instagram and Snapchat @prostrongman. For example, look at what a deadlift medley might look like: Races can include any type of event where you need to do a series of moving events as fast as you can. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. Pull, pull, pull! Periodization: Undulating Periodization. 12 week program. This is a 12-week program that is intended for women who have just finished training for a big contest and are starting some off-season training. I will modify the program a little 8 weeks out from the contests, subbing in events that will be in these contests. if (navigator.userAgent.indexOf('FBIOS') !== -1 || navigator.userAgent.indexOf('Twitter for iPhone') !== -1) { Also, Mike's AMA on r/strongman is a great resource for the program as well. The point is that instead of assuming a contest is too heavy, take a look at the weights first and then decide. All program designs are original ideas by the author; author gives full credit to all strength coaches and authors he has read or worked with (especially the Bulgarians). Even if you can use straps, your gripping muscles are going to still get a workout and fatigue. However, these dramatic displays arent just for show (but thats definitely part of it too). Pulling/Dragging/Pushing: Another huge aspect of Strongman is moving heavy objects by pulling them. Day 2. Its probably much different than you think. Secondly, the entire point is to get stronger! Best front squat before: 365. You must be eating enough calories to sustain this type of training and to build muscle. A cutting edge training program specifically designed to make you stronger and bigger for the sport of Strongman. The sports of strongman and powerlifting have always been connected. 50% (2) 50% found this document useful (2 votes) 6K views. Anyway none of this is excuses at all, Im just saying that any lack of progress or results cant be attributed squarely to Matts program because everything is a shitshow right now. They place massive stress on your core as well as the back in order to hold the weight. Promo codeLIFTVAULT= 10% off at Kizen Training, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking, 12 Week Strongman Deadlift Program Spreadsheet, Brad Gillingham 12 Week Bench Press Program, Classic 11 Week Deadlift Peaking Program Spreadsheet, 12 Week Bench Press Peaking Program Spreadsheet, PHAT Workout Routine + Program Spreadsheet, 6 Week Soviet Peaking Powerlifting Program, The 5 Best Multivitamins for Teens in 2023, The 8 Best Paleo Protein Powders for 2023, The 6 Best Egg White Protein Powders in 2023. Strongman 12 Week Program-2 PDF. I have made a couple of adjustments to this to account for the equipment in my home gym but really looking forward to giving this a go! And, if you do have access to some Strongman equipment, you can swap out someof the equipment. My cancelled powerlifting meet got un-cancelled in the middle of this, I hastily started the Barbell Medicine peaking program, then my meet was re-cancelled and I was back on this. Below are the variables you need to include in your training to prep for a contest. Yoke work up to a heavy 50 feet PR time! Program goal: Peaking, Strongman. is a massive part of Strongman. Prowler push high to low 4 x 100 feet with 90-second rest. [Read more] Filed Under: 16 Week Programs, Strongman Programs. 8 weeks out will mean 4 sessions to be familiar with the specific events, and I'm pretty confident that will be fine. But it'll only get you so far. Create an account to follow your favorite communities and start taking part in conversations. Rest day. Upper body days generally only took an hour and a half so I could sometimes move a missed sled push or something to one of those. Forest fires and literally hazardous air quality made training strongman less fun/feasible for a while. This is primarily due to the way it has presented itself in the past as well as today. But training like either of these athletes WON'T translate to Strongman performance. Done as one giant set: Banded face-pulls 3 x 15. I rotate the strongman events throughout the program, but if you have specific events to work on then by all means swap them out. [Read more] Filed Under: 16 Week Programs, Strongman Programs. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. If youre looking to build out your work capacity for deadlifts, this is a great option. Stone one motions - 3 x 8 same weight and height as week 10, Log clean and press work up to a heavy single, One arm standing dumbbell strict press 3 x 10 each, Carry and load medley 2 sets heavier weights 3 implements over 48 inches, run back for each, set them up at 50 feet, 30 feet, and 15 feet, Bench press 3 x 8, increase from week 5, Close grip push-ups max reps in 90 seconds, Husafell, sandbag, or keg carry your choice of implement. This is how you truly become a, The Best Olympic Weightlifting Program for Beginners. Also, if you can improve your push press or push jerk, youll already have a huge advantage as both are allowed in comps (unless specifically said). Will be my first strongman/powerlifting specific training programme. All right reserved. What Is The Jay Cutler Bodybuilder Workout Routine? In this aspect, Strongman was indeed a show to entertain people. In an industry that is oversaturated with functional training (a mix of effective and not so effective), it somehow skipped over the most functional form of strength training, strongman training. There are also pure grip events, with the most common being the Hercules Hold. Real quick: thanks to u/yeomandev, u/exlaxbros, u/dense_fordayz, and u/bigreddoc for their write ups, reviews, and other postings in r/strongman about this book and program. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. Heres what you get in Iron Giant: 5 training 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. It is a 16 week program, run 4 days per week. When people think of Strongman, they think of massive guys lifting baskets full of women and bending bars. He was a monster in his prime, wonder how he's doing these days. Not speedy, but I felt strong and really prepared to hit a PR due to the progression this program had taken me through. Best axle push press before: 275 (out of the rack). Its like, Pull, pull, pull! 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. Also, if you have a competition with a dumbbell or axle, then just switch the implement out for what you have coming up. For example, instead of strict pressing a barbell, strict press a log bar. Nor do you need to compete. $ 19.99 $ 15.00. Different styles of overhead pressing include: Fact. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. I went a while without squatting last year until I got my yoke. As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no WON'T translate to Strongman performance. Known simply as "wave program" via Strongman Ontario. Don't aim for that lifetime PR if you're third warm up set is feeling heavy, that sort of thing. Competitions will generally include 5 different events or Strongman lifts. This may or may not include carrying the object first. are great exercises to include in your Strongman workoutas they do a good job mimicking loading events. 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. Day 2. Other forms of training, which can effectively train events as well, is to complete repeated efforts or maxima runs. Then I miss reps. Mike makes mention of this in the book, and I failed at it a few times. I did end up squatting the heaviest I have since like 2006. if you want to train Strongman you must improve your, Maximum weight is simply trying to lift the most amount of, As seen above, lifting heavy things is just one aspect of Strongman. So what exactly is the sport of Strongman? Periodization: Undulating Periodization. Web12-Week Off-Season Training Program & MORE! Improving your aerobic system can greatly increase your ability to recover in between events. The point being is that there. Ending bodyweight: 250 (this due to diet, not really the program). Real quick: thanks to u/yeomandev, u/exlaxbros, u/dense_fordayz, and u/bigreddoc for their write ups, reviews, and other postings in r/strongman about this book and program. Free Shipping with a $69 qualifying order. These 12 weeks are designed to build up to NEW PRs in specific Strongman lifts. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Glad you got something out of my writeup :). We are not EliteFitness.com. It is a 16 week program, run 4 days per week. Bulgarian split squat 3 x 10 each leg, with dumbbells. I managed to not zero the deadlift event even though I was no where near comp weight when I started the program. While its the most popular carry, its not the only one. Copyright 2023 elitefts. Each training session took about an hour to complete, including warm ups and setting up the yoke or lugging the weights out to the parking lot. Day 2. 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 I can't specifically quantify my improvements in sandbag loading with numbers, but I know I'm stronger and faster than I ever have been at sandbag loading thanks to the program. Squat, Bench, and Deadlift every week with the strongman events mixed in. This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. Its like progressive overload on steroids. Every online course from the LBEB catalogue. Yoke 3 x 60, add weight if you can finish in 10 seconds. Heres what you get in Iron Giant: 5 training days per week. Maintaining strength while dieting is tough! It may not be reprinted in whole or part without permission of the author. Mike is currently the head strength and conditioning coach at Punch Gym in Norwalk, Connecticut. While theres nothing wrong with the bench press, a lot of Strongman opt for floor presses and the close-grip bench press to improve their lock-out strength. 90-Second rest as it provides programming for multiple lifter classifications only one PR. A contest is too heavy, take a look at the weights first and then decide PDF! Of this in the past as well as today n't translate to Strongman performance SFS we strive to you... 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