I have a limited amount of weight and equipment, but I was able to make this program work for me, for the most part. One designed by a successful Strongman competitor who has the PRACTICAL & SCIENTIFIC background Now it's time for YOU to reap the benefits of a specific Strongman off-season program. 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. 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. While theyre not cut-up, 18% isnt really fat.. Also, Mike's AMA on r/strongman is a great resource for the program as well. are great exercises to include in your Strongman workoutas they do a good job mimicking loading events. It's slowly coming back. 2 months free! Secondly, the entire point is to get stronger! Weeks: 12. 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. Each training day has a theme. Work up to 2 heavier runs this week, but no misses. 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. The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. Some days will focus on overhead and pressing strength while others are all about carrying heavy things. Programming 101: FREE 12 Week Program. WON'T translate to Strongman performance. Michael Gill can be reached for additional coaching at michaelgill100 [at] gmail.com. Different styles of overhead pressing include: Fact. The basic of the program are: 3 days a week. After Week 12, take a week to test out how much you added to your maxes. Forget the age old wisdom of running a Powerlifting program and tacking an "events day" at the end of the week. You could walk in there on any day seeing someone doing 600 pound pause deadlifts for sets of three (that one really sticks out in my head) or Rob Kearny and Derek Poundstone doing some crazy shit. There are a ton of events, and moving heavy objects is much more common than static lifting. It is very important that you track each workout, as we will be going back to the same rep schemes but with a higher weight. Keep it light but go for 2 sets of 400 feet, Stone one motions 3 x 6, increase weight from week 10, same height, Weighted plank 2 x 60seconds with plate on lower back. See Full Disclosure. Create an account to follow your favorite communities and start taking part in conversations. While the same thing can definitely happen with Strongman, the types of Strongman lifts offers a lot more variety to keep you entertained. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. Sometimes to save time I would do backoffs instead of straight sets so that I could take shorter rest periods. But I may come back to this template for more consistency and progression leading up to my February competition. 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. Top single in the program: 255 (again, I blame my weight loss and lack of technique, not the program). Meet prep program: Yes. 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. You will notice there are no deloads in the 12-week program, but the mains lifts are rotated from reps, to heavy, to speed work. YOU cant half-ass this style of training. I think the most interesting thing about this program is the general template that he developed for harmonizing powerlifting, strongman, and some bodybuilding pump work. I liked it. Specifically an Axle bar, Log, Farmers handles OR Yoke, and Sandbags OR Stones. However, these dramatic displays arent just for show (but thats definitely part of it too). When I was a young 20-something, squat was my best lift. You must include anaerobic conditioning in your Strongman workout program as conditioning for Strongman is vital. 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. It has no deloads though it uses DUP and has lighter days sprinkled throughout. If you cant do SSB high box squats with chains of course you can do high bar pause squats or pin squats instead and youre not going to lose all your gains and render this program worthless. Deadlift frequency: 1. Its probably much different than you think. I'm trusting the template to get me ready for all of it. Pulling/Dragging/Pushing: Another huge aspect of Strongman is moving heavy objects by pulling them. Strongman athletes are surprisingly athletic. No matter what, I think youll have a solid program. Press J to jump to the feed. Easily cancel within your profile in the LBEB app. You can vary the accessories infinitely, and rotate in different strongman events. It doesn't matter if you can lift 100 lbs or 500 lbs. Log clean and press Work up to heavy single, but save a rep in the tank, take 75% of it and do it for max reps in 60 seconds, SSB/Cambered bar box squat 3 x 5 - add chains 40-60 pounds, box set to 1 inch above parallel, Carry medley 2 sets of 3 implements,carry each 50 feet, run back for each (this can be anything you have access to: kegs, sandbags, duck walk, stones, etc. Not only will you have access to the 12-Week Off-Season Strongman Training Program, you'll also have: You will need typical gym equipment such as barbells, dumbbells, machines, etc. 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. I did not deload at all in the 12 weeks and survived, so that's nice. You should NOT be in a calorie deficit trying to lose weight when doing this program. While still not tiny, its a far cry from 150kg+. He was awesome and I responded really well to his programming. 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. We love strong women! Also, Mike's AMA on r/strongman is a great resource for the program as well. Known simply as "wave program" via Strongman Ontario. [Read more] Filed Under: 16 Week Programs, Strongman Programs. Experience level: Intermediate. Also, Mike's AMA on r/strongman is a great resource for the program as well. Squat frequency: 1. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. However, this can be either done by remaining stationary (pulling with the arms) or pulling with the body (lower leg). Done as one giant set: Banded face-pulls 3 x 15. 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. Mike lays out tire flips as a conditioning tool, usually one or two flips EMOM for up to 10 minutes. Fact checked by Kirsten Yovino, CPT Brookbush Institute. If you do this, stay within the same range. Plus, you need to figure that these guys who weigh 350+ are moving pretty fast. All future online courses free with your membership. 5. This off-season program takes care of that emphasizing the importance Strongman events. High intensity, low volume. My gym is pretty damn stacked. In the LBEB Underground, you know who is helping you (one of our expert coaches) and their qualified background. He has coached several athletes on to winning national titles and professional status. You can make small jumps in weight each week on the lifts or, if you feel you cannot increase weight, do the same weight for one more rep than last week. However, thats only the top athletes competing in the open division. 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. But if your setup is particularly humble this might not be the program for you. https://www.youtube.com/watch?v=E-cCXkSi7IQ. For example, log press is constant throughout. Get access to every Lift Vault spreadsheet on a Google Drive folder. If you tend to do Strongman Saturday or something where you only have access to implements once a week, youll definitely want to pick a different program because events are spread out to pretty much every day. I tend to be really freaking long winded. I subbed in sandbag loads since I don't have any stones. Lets look at the different types of lifts common in Strongman workouts, as well as the type of events. Believe it or not, this is pared down. Thanks man. Ive followed your progress since the Alsruhe program that ended in injury. 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. First off, I had a lot of factors throwing off my consistency while training, just due to California in 2020 being what it is. High intensity, low 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. I got it for $20 off Mike's website, an ebook sent to my email. You can re-run the program with new maxes or move into a pre-competition Strongman program. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. /yr. Minimum of 2 live video Q&A's per month with coaching experts. But it was fun. 12-Week Off-Season Strongman Program. Overhead and deadlift strength are the focus as well as being able to move withweight not just moving weight. I rotate the strongman events throughout the program, but if you have specific events to work on then by all means swap them out. This program can be used in preparation for a weightlifting competition. The workout plan can be done as long as you have access to regular gym equipment for the most part. It's really easy to follow. Now picture if you maintain a more modest physique yet implement their training. Here are just a couple of the reasons you should give it ago. Mike's thought behind this is to maximize training recovery and to build a wider base of strength. It is a 16 week program, run 4 days per week. Instead, it is designed with strength & size for Strongman being the number one goal. Pull, pull, pull! You have one of the smartest and accomplished Strongman athlete and coach in your corner helping you within the community. Best 50' run in program: 595. Squat 4 x 4 at 82.5%. Ran a 12 week Bullmastiff esque base building program right before my 7 or so week prep here. Training for Strongman is quite similar to strength training with a few specific variables. After some deliberation I decided to start the Strongman 202 program from Deuce Athletics for the time being. I did not hit a new PR on front squat, but I did match my best ever front squat. CGBP is currently in there by default, but Ran a 12 week Bullmastiff esque base building program right before my 7 or so week prep here. If youre looking to build out your work capacity for deadlifts, this is a great option. Its going to be difficult. Strongman is known for t, Still, definitely work on your overhead pressing with both barbells and single dumbbells as single overhead pressing is common, such as circus dumbbells. Rest 5-6 minutes and use the same weight for a 4th AMRAP set. A medley is similar to fastest time events but will have you perform different Strongman lifts. Upper, Full Body (Events). Tagged With: 4 Day Workout Plan. Uses 1RM Percentage (%): Yes. Also, my barbell is broken and I didn't want to lose a squat off my back and smash my office. Basically, anything that requires you to move something heavy could be in Strongman. Forest fires and literally hazardous air quality made training strongman less fun/feasible for a while. Thats awesome as its such an effective exercise. Farmers walk Work up to a heavy 50 feet PR time! As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no My progress on axle and log press stalled, and even took a step backwards, but I attribute that mainly to losing weight (I'm down 15 pounds since start of the year, really tightened up my diet). Fastest time events will give you a list of lifts you need to complete. The pandemic and the aftermath of the murder of George Floyd really shined a light on the ugliness of social media for me. $ 270. But for example, I can only load the five lightest stones (95-115-130-145-175), and there are separate days for light fast stone series and heavy stone series, so I had to figure out a way to adjust. With the rise of some strongman athletes making their way onto Youtube, TV, and even films, their sheer size, So what exactly is the sport of Strongman? Is it the off-season bodybuilding for powerlifters and strongman program on EliteFTS you're referring to? Nor do you need to compete. Add himon Facebook and Twitter, Instagram and Snapchat @prostrongman. Week 12 Day 1. For example, instead of strict pressing a barbell, strict press a log bar. Uploaded by sadhu. Flipping a big tire is fun, but if I'd have kept log cleans in, nothing would have really been lost. Don't aim for that lifetime PR if you're third warm up set is feeling heavy, that sort of thing. This program can be used in preparation for a weightlifting competition. Again, there are several different Strongman organizations as well as independent gyms which hold Strongman contests all the time. RELATED:Is Programming More Important Than Technique? A subreddit for competitors and fans of the sport of Strongman. Known simply as "wave program" via Strongman Ontario. Man, I compete in strongman, not powerlifting. You must be eating enough calories to sustain this type of training and to build muscle. Events day got modified due to the equipment constraints. Overall, I liked the program. Comments will be approved before showing up. Its like progressive overload on steroids. 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. Periodization: Undulating Periodization. I went a while without squatting last year until I got my yoke. Bulgarian split squat 3 x 10 each leg, with dumbbells. There are a ton of events, and moving heavy objects is much more common than static lifting. Pressing once a week also took some getting used to. Day 3. It's a tricky balance and recovery must be a priority with proper nutrition and sleep. It definitely does, though it's somewhere in between powerlifting and Crossfit (IM SORRY I LOVE CROSSFIT OK). Is Programming More Important Than Technique? Progressive Overload For Strongman Workouts: Now, you just need to sign up for your first novice Strongman comp! $ 270. Strongman equipment is about the easiest gym equipment to get your hands on right now. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. 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. Strongman 12 Week Program-2 PDF. Or for people to tell /u/WeaponizedSleep to eat more. If you want to do a continuation of this program, Matt is doing quarterly programming for Strengthlete Collective. Every exercise is linked to a video so you are never guessing what to do. My bench press maintained, but that's not much of a consolation for me. A couple of days prior, I was feeling like I would hit a PR, but day of I just felt off, so I played it safe. Obviously, while other methods of training can obviously get you strong as well, Strongman training has a way to get you even stronger. It is a 16 week program, run 4 days per week. That said, you can organize your weekly trainingaccording to your schedule, just make sure that you are recovering properly. Most assume its just lifting heavy things, which it does have, but Strongman actually looks a lot more like Crossfit, Types Of Strongman Lifts In Training & Competitions. Stone series 5 stones lightest to heaviest. Odd object lifting is a staple of Strongman, but its also very complicated. Lots of 5s on compounds, 10+ on accessory work, and some 1x20 lower body training. Really put in perspective how hard the competitive guys train. Minimum of 2 live video Q&A's per month with coaching experts. The basic of the program are: 3 days a week. Rope pressdowns 3 x 12. One of the best ways to do this and mimic events are with EMOMs, as they force you to work before youre fully recovered. 2 months free!
The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. Some days will focus on overhead and pressing strength while others are all about carrying heavy things. Programming 101: FREE 12 Week Program. WON'T translate to Strongman performance. Michael Gill can be reached for additional coaching at michaelgill100 [at] gmail.com. Different styles of overhead pressing include: Fact. The basic of the program are: 3 days a week. After Week 12, take a week to test out how much you added to your maxes. Forget the age old wisdom of running a Powerlifting program and tacking an "events day" at the end of the week. You could walk in there on any day seeing someone doing 600 pound pause deadlifts for sets of three (that one really sticks out in my head) or Rob Kearny and Derek Poundstone doing some crazy shit. There are a ton of events, and moving heavy objects is much more common than static lifting. It is very important that you track each workout, as we will be going back to the same rep schemes but with a higher weight. Keep it light but go for 2 sets of 400 feet, Stone one motions 3 x 6, increase weight from week 10, same height, Weighted plank 2 x 60seconds with plate on lower back. See Full Disclosure. Create an account to follow your favorite communities and start taking part in conversations. While the same thing can definitely happen with Strongman, the types of Strongman lifts offers a lot more variety to keep you entertained. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. Sometimes to save time I would do backoffs instead of straight sets so that I could take shorter rest periods. But I may come back to this template for more consistency and progression leading up to my February competition. 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. Top single in the program: 255 (again, I blame my weight loss and lack of technique, not the program). Meet prep program: Yes. 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. You will notice there are no deloads in the 12-week program, but the mains lifts are rotated from reps, to heavy, to speed work. YOU cant half-ass this style of training. I think the most interesting thing about this program is the general template that he developed for harmonizing powerlifting, strongman, and some bodybuilding pump work. I liked it. 
Specifically an Axle bar, Log, Farmers handles OR Yoke, and Sandbags OR Stones. However, these dramatic displays arent just for show (but thats definitely part of it too). When I was a young 20-something, squat was my best lift. You must include anaerobic conditioning in your Strongman workout program as conditioning for Strongman is vital. 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. It has no deloads though it uses DUP and has lighter days sprinkled throughout. If you cant do SSB high box squats with chains of course you can do high bar pause squats or pin squats instead and youre not going to lose all your gains and render this program worthless. Deadlift frequency: 1. Its probably much different than you think. I'm trusting the template to get me ready for all of it. Pulling/Dragging/Pushing: Another huge aspect of Strongman is moving heavy objects by pulling them. Strongman athletes are surprisingly athletic. No matter what, I think youll have a solid program. Press J to jump to the feed. Easily cancel within your profile in the LBEB app. You can vary the accessories infinitely, and rotate in different strongman events. It doesn't matter if you can lift 100 lbs or 500 lbs. Log clean and press Work up to heavy single, but save a rep in the tank, take 75% of it and do it for max reps in 60 seconds, SSB/Cambered bar box squat 3 x 5 - add chains 40-60 pounds, box set to 1 inch above parallel, Carry medley 2 sets of 3 implements,carry each 50 feet, run back for each (this can be anything you have access to: kegs, sandbags, duck walk, stones, etc. Not only will you have access to the 12-Week Off-Season Strongman Training Program, you'll also have: You will need typical gym equipment such as barbells, dumbbells, machines, etc. 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. I did not deload at all in the 12 weeks and survived, so that's nice. You should NOT be in a calorie deficit trying to lose weight when doing this program. While still not tiny, its a far cry from 150kg+. He was awesome and I responded really well to his programming. 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. We love strong women! Also, Mike's AMA on r/strongman is a great resource for the program as well. Known simply as "wave program" via Strongman Ontario. [Read more] Filed Under: 16 Week Programs, Strongman Programs. Experience level: Intermediate. Also, Mike's AMA on r/strongman is a great resource for the program as well. Squat frequency: 1. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. However, this can be either done by remaining stationary (pulling with the arms) or pulling with the body (lower leg). Done as one giant set: Banded face-pulls 3 x 15. 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. Mike lays out tire flips as a conditioning tool, usually one or two flips EMOM for up to 10 minutes. Fact checked by Kirsten Yovino, CPT Brookbush Institute. If you do this, stay within the same range. Plus, you need to figure that these guys who weigh 350+ are moving pretty fast. All future online courses free with your membership. 5. This off-season program takes care of that emphasizing the importance Strongman events. High intensity, low volume. My gym is pretty damn stacked. In the LBEB Underground, you know who is helping you (one of our expert coaches) and their qualified background. He has coached several athletes on to winning national titles and professional status. You can make small jumps in weight each week on the lifts or, if you feel you cannot increase weight, do the same weight for one more rep than last week. However, thats only the top athletes competing in the open division. 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. But if your setup is particularly humble this might not be the program for you. https://www.youtube.com/watch?v=E-cCXkSi7IQ. For example, log press is constant throughout. Get access to every Lift Vault spreadsheet on a Google Drive folder. If you tend to do Strongman Saturday or something where you only have access to implements once a week, youll definitely want to pick a different program because events are spread out to pretty much every day. I tend to be really freaking long winded. I subbed in sandbag loads since I don't have any stones. Lets look at the different types of lifts common in Strongman workouts, as well as the type of events. Believe it or not, this is pared down. Thanks man. Ive followed your progress since the Alsruhe program that ended in injury. 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. First off, I had a lot of factors throwing off my consistency while training, just due to California in 2020 being what it is. High intensity, low 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. I got it for $20 off Mike's website, an ebook sent to my email. You can re-run the program with new maxes or move into a pre-competition Strongman program. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. /yr. Minimum of 2 live video Q&A's per month with coaching experts. But it was fun. 12-Week Off-Season Strongman Program. Overhead and deadlift strength are the focus as well as being able to move withweight not just moving weight. I rotate the strongman events throughout the program, but if you have specific events to work on then by all means swap them out. This program can be used in preparation for a weightlifting competition. The workout plan can be done as long as you have access to regular gym equipment for the most part. It's really easy to follow. Now picture if you maintain a more modest physique yet implement their training. Here are just a couple of the reasons you should give it ago. Mike's thought behind this is to maximize training recovery and to build a wider base of strength. It is a 16 week program, run 4 days per week. Instead, it is designed with strength & size for Strongman being the number one goal. Pull, pull, pull! You have one of the smartest and accomplished Strongman athlete and coach in your corner helping you within the community. Best 50' run in program: 595. Squat 4 x 4 at 82.5%. Ran a 12 week Bullmastiff esque base building program right before my 7 or so week prep here. Training for Strongman is quite similar to strength training with a few specific variables. After some deliberation I decided to start the Strongman 202 program from Deuce Athletics for the time being. I did not hit a new PR on front squat, but I did match my best ever front squat. CGBP is currently in there by default, but Ran a 12 week Bullmastiff esque base building program right before my 7 or so week prep here. If youre looking to build out your work capacity for deadlifts, this is a great option. Its going to be difficult. Strongman is known for t, Still, definitely work on your overhead pressing with both barbells and single dumbbells as single overhead pressing is common, such as circus dumbbells. Rest 5-6 minutes and use the same weight for a 4th AMRAP set. A medley is similar to fastest time events but will have you perform different Strongman lifts. Upper, Full Body (Events). Tagged With: 4 Day Workout Plan. Uses 1RM Percentage (%): Yes. Also, my barbell is broken and I didn't want to lose a squat off my back and smash my office. Basically, anything that requires you to move something heavy could be in Strongman. Forest fires and literally hazardous air quality made training strongman less fun/feasible for a while. Thats awesome as its such an effective exercise. Farmers walk Work up to a heavy 50 feet PR time! As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no My progress on axle and log press stalled, and even took a step backwards, but I attribute that mainly to losing weight (I'm down 15 pounds since start of the year, really tightened up my diet). Fastest time events will give you a list of lifts you need to complete. The pandemic and the aftermath of the murder of George Floyd really shined a light on the ugliness of social media for me. $ 270. But for example, I can only load the five lightest stones (95-115-130-145-175), and there are separate days for light fast stone series and heavy stone series, so I had to figure out a way to adjust. With the rise of some strongman athletes making their way onto Youtube, TV, and even films, their sheer size, So what exactly is the sport of Strongman? Is it the off-season bodybuilding for powerlifters and strongman program on EliteFTS you're referring to? Nor do you need to compete. Add himon Facebook and Twitter, Instagram and Snapchat @prostrongman. Week 12 Day 1. For example, instead of strict pressing a barbell, strict press a log bar. Uploaded by sadhu. Flipping a big tire is fun, but if I'd have kept log cleans in, nothing would have really been lost. Don't aim for that lifetime PR if you're third warm up set is feeling heavy, that sort of thing. This program can be used in preparation for a weightlifting competition. Again, there are several different Strongman organizations as well as independent gyms which hold Strongman contests all the time. RELATED:Is Programming More Important Than Technique? A subreddit for competitors and fans of the sport of Strongman. Known simply as "wave program" via Strongman Ontario. Man, I compete in strongman, not powerlifting. You must be eating enough calories to sustain this type of training and to build muscle. Events day got modified due to the equipment constraints. Overall, I liked the program. Comments will be approved before showing up. Its like progressive overload on steroids. 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. Periodization: Undulating Periodization. I went a while without squatting last year until I got my yoke. Bulgarian split squat 3 x 10 each leg, with dumbbells. There are a ton of events, and moving heavy objects is much more common than static lifting. Pressing once a week also took some getting used to. Day 3. It's a tricky balance and recovery must be a priority with proper nutrition and sleep. It definitely does, though it's somewhere in between powerlifting and Crossfit (IM SORRY I LOVE CROSSFIT OK). Is Programming More Important Than Technique? Progressive Overload For Strongman Workouts: Now, you just need to sign up for your first novice Strongman comp! $ 270. Strongman equipment is about the easiest gym equipment to get your hands on right now. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. 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. Strongman 12 Week Program-2 PDF. Or for people to tell /u/WeaponizedSleep to eat more. If you want to do a continuation of this program, Matt is doing quarterly programming for Strengthlete Collective. Every exercise is linked to a video so you are never guessing what to do. My bench press maintained, but that's not much of a consolation for me. A couple of days prior, I was feeling like I would hit a PR, but day of I just felt off, so I played it safe. Obviously, while other methods of training can obviously get you strong as well, Strongman training has a way to get you even stronger. It is a 16 week program, run 4 days per week. That said, you can organize your weekly trainingaccording to your schedule, just make sure that you are recovering properly. Most assume its just lifting heavy things, which it does have, but Strongman actually looks a lot more like Crossfit, Types Of Strongman Lifts In Training & Competitions. Stone series 5 stones lightest to heaviest. Odd object lifting is a staple of Strongman, but its also very complicated. Lots of 5s on compounds, 10+ on accessory work, and some 1x20 lower body training. Really put in perspective how hard the competitive guys train. Minimum of 2 live video Q&A's per month with coaching experts. The basic of the program are: 3 days a week. Rope pressdowns 3 x 12. One of the best ways to do this and mimic events are with EMOMs, as they force you to work before youre fully recovered. 2 months free!