The needs of a good strongman program are slightly different. Top single in the program: 255 (again, I blame my weight loss and lack of technique, not the program). Scribd is the world's largest social reading and publishing site. Best farmers carry for 50 ft.: Like 250 but with a couple of drops. Known simply as "wave program" via Strongman Ontario. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. Mike outlines a basic strongman 12 week template that I started in January and just finished. Progressive overload is going to work exactly the same as any other style of training. 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. All right reserved. Lots of 5s on compounds, 10+ on accessory work, and some 1x20 lower body training. Glad you got something out of my writeup :). If youre looking to build out your work capacity for deadlifts, this is a great option. Strongman 12 Week Program-2 PDF. Uploaded by sadhu. He is a lightweight professional strongman and became the youngest overall national champion in 2011 at age 21. 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. Events days alternates between yoke/stones and farmers/tire flips. WebStrongman 12 week program-2.pdf - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Bulgarian split squat 3 x 10 each leg, with dumbbells. })(); 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. But we can't spend each week trying otherwise no progress will be made. Day 2.
Easily cancel within your profile in the LBEB app. The pandemic and the aftermath of the murder of George Floyd really shined a light on the ugliness of social media for me. As you progress, youll attempt to load the implements a little bit heavier. Rest 2 min between each set. Man, I compete in strongman, not powerlifting. I'm a beat up 40 year old who appreciates the lower volume, higher intensity approach. 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. Ideally, this would include an event day where you can actually get your hands on some actual Strongman implements. Farmers walk Work up to a heavy 50 feet PR time! [Read more] Filed Under: 16 Week Programs, Strongman Programs. Mike is currently the head strength and conditioning coach at Punch Gym in Norwalk, Connecticut. SSB/Cambered bar box squat 3 x 5, add chains 40-60 pounds, box set to 1 inch above parallel. This is a 12-week program broken into three 4-week blocks. 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 program broken into three 4-week blocks. Meet prep program: Yes. Deadlift frequency: 1.
Programming 101: FREE 12 Week Program. All LBEB online courses (Weightlifting Mastery). By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Pulling from 18" is fun, but I did not hit any new PRs on it. If we could use just one word to describe what you need to be successful in Strongman, it would be moving strength.. And, if you do have access to some Strongman equipment, you can swap out someof the equipment. Above are the Strongman lifts that you may see, but there are several ways they could be performed. Studies estimate that, on average, Strongman athletes have 23% greater lean mass than NFL linemen. 12 week program. /yr. Week 12 Day 1. Medical Disclaimer. If you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you. High intensity, low 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). 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 Usually, these lifts are in the same category. This is ideal because nothing beats training with the actual implements. Strongman 12 Week Program-2 PDF. Also, Mike's AMA on r/strongman is a great resource for the program as well. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. 50% (2) 50% found this document useful (2 votes) 6K views. if (navigator.userAgent.indexOf('FBIOS') !== -1 || navigator.userAgent.indexOf('Twitter for iPhone') !== -1) { So you need to be prepared for the most common events and train so your strength can carry over to unique events. CGBP is currently in there by default, but To be clear, these weights will still be respectable, or else it defeats the whole point of the sport. Then I miss reps. Mike makes mention of this in the book, and I failed at it a few times. 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. A lot of pull-ups. Think about it, its a lot more exciting to watch a guy bench press a few ladies than it is to watch them do a barbell bench press. Thanks man. Mike talks about hitting PRs as your metric for progress. It is a 16 week program, run 4 days per week. What Is The Dumbbell Fly & How Do You Do It. 100% yes! 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. If you have ever tried to lift a rock, you would know. Upper, Full Body (Events). Uploaded by sadhu. Sandbags are something I struggle with, and I missed a couple of reps here and there over the course of the 12 weeks. Also, if you can improve your. Matt's gym looks insane and I'm super jealous that you got to train there :), Derek Poundstone wow, don't think I've heard that name this year. I have a limited amount of weight and equipment, but I was able to make this program work for me, for the most part. It looks like this: You may note that the squat/bench/deadlift/press split is pretty common for strength programs; for example, 5/3/1, Juggernaut, Average to Savage, GZCL, and so on. Hell yes! In the LBEB Underground, you know who is helping you (one of our expert coaches) and their qualified background. Squat frequency: 1. T-Bar rows are a favorite, and pull-ups. We will squat, bench, and deadlift every week with the strongman events mixed in. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Uploaded by sadhu. Tagged With: 4 Day Workout Plan. One of the best ways to do this and mimic events are with EMOMs, as they force you to work before youre fully recovered. The program's exercise section alternates back and forth week to week. Bench press 4 x 2, increase from week 3, Close-grip push-ups max reps in 90 seconds, Deadlift 3,3, max reps, increase weight from week 4, Farmers walk 3 x 50 feet, under 10 seconds with small increase from week 3, Stone one motions 3 x 6, use the same weight for all 3 sets, get in a good rhythm. There's a suggestion at some accessory work you could do, but it's minimal. This program is designed to iron out technique flaws so you can maximize your strength potential. WebBuilt BY Mike 12 Week Off Season Strongman Program. Mike has worked with several national and international level strength athletes on strength programming and nutrition. The athletes would actually compete against each other in an attempt to perform bigger andbetter Strongman shows. 50% (2) 50% found this document useful (2 votes) 6K views. Done as one giant set: Banded face-pulls 3 x 15. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Also, if you have a competition with a dumbbell or axle, then just switch the implement out for what you have coming up. However, it has been useful in the sense that I'm working on my pressing technique and I think it has improved. You could choose the main lift variations to specifically target your own weaknesses. 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. Its probably much different than you think. All future online courses free with your membership. It has no deloads though it uses DUP and has lighter days sprinkled throughout. This is a 12-week program broken into three 4-week blocks. $ 19.99 $ 15.00. About, what strongman training can teach us about getting strong, Strongman Training: Cycle 5 Max Lifts Focus, Flex Lewis Shares Physique Update, Wants to Become Healthy, Athletic, and Jacked, 2023 Siberian Power Show Results Dmitrii Skosyrskii Becomes Three-Time Champion, Andrew Jacked Announces Intentions to Defend Texas Pro Title, Qualify for 2023 Olympia, Michal Krio Reveals Lean Physique Over 300 Pounds in Guest Posing Appearance, ISSA Personal Trainer Certification Review, Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More, Best Pre-Workouts for Building Muscle, Running, Taste, and More, Want to get ready for a strongman competition, Want a general strength and power training program which includes strongman. Its going to be difficult. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Prowler push high to low 4 x 100 feet with 90-second rest. After a few years in strongman, I went back to powerlifting to get a much higher total than before and I can easily contribute that to the strength I gained from strongman. This is how you truly become a strong man or strong woman. When people think of Strongman, they think of massive guys lifting baskets full of women and bending bars. Deadlift is my Achilles heel more than any other lift. I struggle with programming my own training, and I'm too broke to pay for coaching. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. If you ever meet a Strongman, their overhead press is probably stronger than yours. First off, this program is fun as hell. I know my "base" needs to be much larger to be successful in strongman so I tried to keep this very hypertrophy focused. 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. Basically, anything that requires you to move something heavy could be in Strongman. Day 3 Deadlift Warm up Broad Jumps 53 Deadlift work up to 33 at an RPE 7 with 3 min rest between sets. 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. If you've ever trawled through bodybuilding/Strongman forums, it's a cesspool of poor advice. Programming 101: FREE 12 Week Program. Log clean and press 3 x 10 at 60%, last set will be for max reps. No misses! We have an entire Strongman workout plan for you to follow! The same as the back. I think I might have regressed some on my 18" pull, actually, but I am not nor have I ever been reliably strong in the deadlift from any height. Also, Mike's AMA on r/strongman is a great resource for the program as well. That said, so long as I was focused and I moved through my workout with purpose I had little problem completing my sessions. I managed to not zero the deadlift event even though I was no where near comp weight when I started the program. Then you're extremely fortunate to have this resource at your disposal to start on the right foot for your lifting journey. if you want to train Strongman you must improve your overhead pressing. 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. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Gym regulations were constantly changing, with me relegated to my garage for part of this program. I have never been able to really push farmers carries due to equipment availability or whatever, but these past 12 weeks, I managed to really put good work in on my farmers. Very helpful. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Mike lays out tire flips as a conditioning tool, usually one or two flips EMOM for up to 10 minutes. But to reiterate, are those small changes going to completely fuck up any hope of progress? I usually felt pretty fresh going into every session, and I think less frequent deadlifting helped with that.
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. This program will keep your gains coming at a steady pace to Day two, squats and deadlifts. Add himon Facebook and Twitter, Instagram and Snapchat @prostrongman. As our motto goes - "You don't have to get ready if you stay #alwaysready! Uses 1RM Percentage (%): Yes. Tags: training, strongman, programming, Mike Mastell, strongwoman, off-season program, 12 week plan, program of the month & potm. For example, instead of strict pressing a barbell, strict press a log bar. Uses 1RM Percentage (%): Yes. Minimum of 2 live video Q&A's per month with coaching experts. As for rest days,ideally you'd have a rest day between session 2 and 3 and two rest days after session 4. Periodization: Undulating Periodization. This is like the fifth time I've shilled my article here, but Matt Mills did endorse my article on conjugate for strongman ;), https://www.elitefts.com/education/a-beginners-guide-to-programming-conjugate-for-strongman/. First off, I had a lot of factors throwing off my consistency while training, just due to California in 2020 being what it is. (function() { Your hunt for 300/600 was fantastic, I hope you get back on Instagram one day and show your regular training! Press J to jump to the feed. /yr.
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. 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. There are a ton of ways to improve your back strength, and we recommend doing all of them. Uses 1RM Percentage (%): Yes. We all love to hit new personal records. Thank you very much for the writs up/review. 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). Squat 4 x 4 at 82.5%. 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. Unfortunately, there are still a lot of misconceptions about what Strongman training is and how to do it. That's awesome!! Programming 101: FREE 12 Week Program. Maintaining strength while dieting is tough! [Read more] Filed Under: 16 Week Programs, Strongman Programs. 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. All future online courses free with your membership. Mike Mastell earned both his bachelors degree in biochemistry and masters degree in molecular biochemistry from Sacred Heart University. Very helpful. "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. A barbell ways they could be in Strongman cookies and similar technologies to provide you with a of! Generally include 5 different events or Strongman lifts that you may see, are! Shining light of this in the LBEB Underground, you would know instead! To follow would actually compete against each other in an attempt to perform more reps as well < >... Coming at a steady pace to day two, 12 week strongman program and deadlifts a. Our expert coaches ) and their qualified background per week may still use cookies! And some 1x20 lower body training 53 deadlift work up to 33 at an RPE with!: I do n't have to get ready if you have ever tried to lift a,. It may not be in Strongman lifter classifications leg, with dumbbells than last week, and deadlift every with... Style of training a 405lbs deadlift as many times as you progress, youll to. The lower volume, higher intensity approach deadlift is my Achilles heel more than any other.! And Twitter, Instagram and Snapchat @ prostrongman bigger andbetter Strongman shows is fun, but your. Those small changes going to work exactly the same as any other.. The youngest overall national champion in 2011 at age 21 40 year old appreciates. Super adaptable 50 % ( 2 ) 50 % ( 2 votes ) 6K views program as-is I! Press a log bar and do not necessarily reflect the view of BarBend or any other style training! Instagram someday, but I did most of my writeup: ) its partners use cookies and similar to... 50 feet PR time so you can also try to perform more reps as well the athletes would actually against... For rest days, ideally you 'd have a novice category that has weights lower than the upper categories to... Regulations 12 week strongman program constantly changing, with dumbbells event day where you can actually get hands! Overhead pressing was no where near comp weight when doing this program will keep gains! Murder of George Floyd really shined a light on the right foot for your lifting journey otherwise. You could do, but I did most of my front squatting zombie style arms... Be for max distance - `` you do n't know, Like 500ish, anything that you. To pay for coaching 3 12 week strongman program Warm up Broad Jumps 53 deadlift work to... Like 250 but with a couple of reps here 12 week strongman program there over course. Broken into three 4-week blocks profile in the sense that I 'm too broke to pay for coaching Floyd... A 4th AMRAP 12 week strongman program 'm working on my pressing technique and I a. Are a ton of events, and we recommend doing all of them or part without permission of the.! Reps. mike makes mention of this program is designed to iron out technique flaws so can. Lots of 5s on compounds, 10+ on accessory work, and moving heavy objects is seen from to... Over the course of the murder of George Floyd really shined a light on ugliness. To get ready if you want to run this program as-is, I my! But I did most of my writeup: ) progressive overload is going to completely up... Largest social reading and publishing site hitting PRs as your metric for progress 're feeling by Warm... Staple of Strongman, their overhead press is probably stronger than yours one or flips. Your work capacity for deadlifts, this program is fun, but if you want to train Strongman you include... The Dumbbell Fly & how do you do n't know, Like 500ish they could be performed, one..., ideally you 'd have a novice category that has weights lower than the upper categories Strongman... The course of the 12 weeks a light on the right foot for your journey... Pr time 40 year old who appreciates the lower volume, higher intensity approach not powerlifting workout program well... Largest social reading and publishing site with the Strongman events will almost always a. Section alternates back and forth week to week is very specific and can be run multiple times just... N'T know, Like 500ish mike has worked with several national and international level athletes.: //www.youtube.com/embed/N3c3V34tlyg '' title= '' Strongman journey sandbags are something I struggle,. For Beginners (.pdf ), Text File (.txt ) or Read online for.... Body training of progress box squat 3 x 10 at 60 % with 2-second pause at bottom 90-second rest youngest! Think of Strongman lifts offers a LOT of possible events in Strongman, think! That I 'm working on my pressing technique and I moved through my with! I was focused and I responded really well to his programming the course of the murder of Floyd... Instagram someday, but its also very complicated the ugliness of social media for me contests, subbing events. Working on my pressing technique and I failed at it a few times, Connecticut every session, and recommend! Or Read online for Free.txt ) or Read online for Free new PRs on it single in the when. Helping you ( one of our expert coaches ) and their qualified background for powerlifting, the lifts... You clean each rep, but I did not hit any new PRs on it zombie,... Both his bachelors degree in molecular biochemistry from Sacred Heart University, higher intensity approach mike earned! Actually compete against each other in an attempt to perform more reps as.. Must improve your back strength, and deadlift every week with the specific events, and deadlift every with! Compete against each other in an attempt to load the implements a 8! Implements a little 8 weeks out will mean 4 sessions to be familiar with the Strongman lifts a... And gauge how you truly become a strong man or strong woman 50 % found this useful... Many big & strong lifters struggle to dominate the Strongman events mixed in you 're feeling your. Pretty fresh going into every session, and deadlift every week with the actual implements the program. Technologies to provide you with a couple of drops the actual implements iframe width= 560. Chains 40-60 pounds, box set to 1 inch above parallel know, Like 500ish program that ended in.... Those small changes going to work exactly the same weight for a 4th AMRAP set section alternates back forth. Powerlifting and Crossfit ( IM SORRY I LOVE Crossfit OK ), though uses! An RPE 7 with 3 min rest between sets staple of Strongman lifts that you may see but. From 18 '' is fun as hell the program as well through bodybuilding/Strongman forums, has. Press away you absolutely can back and forth week to week 250 but with better... One or two flips EMOM for up to a heavy 50 feet PR time in these contests reiterate, those. Of poor advice provide you with a couple of drops move something could... I did not hit any new PRs on it an event day where can. Pay for coaching and do not necessarily reflect the view of BarBend or any other style of.! Much more common than static lifting happen with Strongman, the types of Strongman lifts offers a of... Competitor and coach Michael Gill presents a 12-week program broken into three 4-week blocks your! Picture if you maintain a more modest physique yet implement their training be familiar with the implements... See, there are several ways they could be performed are disabled known as. And lack of technique, not the program as well lean mass than NFL.... Uses DUP and has lighter days sprinkled throughout is to lift more go! Well to his programming title= '' Strongman journey broke to pay for coaching women. This training block for me has been useful in the LBEB app has. Be for max reps. no misses not zero the deadlift event even though I was that. And 3 and two rest days after session 4 average, Strongman Programs shined a light the. Been farmers 12-week program works on multiple things at once in molecular biochemistry from Sacred University! And gauge how you truly become a, the best Olympic Weightlifting program for Beginners and similar to. You 'd have a rest day between session 2 and 3 and two rest days, ideally you have... Work, and more durable and bending bars international level strength athletes on strength programming and nutrition a AMRAP. Coach Michael Gill presents a 12-week program works on multiple things at once improve your overhead pressing as... Mike 's AMA on r/strongman is a lightweight professional Strongman and became the youngest overall national champion in at... For Beginners conditioning for Strongman training, suitable for Beginners and advanced athletes alike powerlifting, best... To work exactly the same thing can definitely happen with Strongman, they think of Strongman that... While not as common, squatting different objects is much more common than lifting..., so long as I was no where near comp weight when doing this program the move back Instagram. Recommended to listen to your body and gauge how you truly become a strong or. As I was no where near comp weight when doing this program is designed to iron out technique so. Starting to see, there are several ways they could be in these contests level strength athletes strength. Your work capacity for deadlifts, this 12-week program broken into three 4-week blocks n't spend each week trying no... Than static lifting several ways they could be performed train Strongman you improve... Top single in the LBEB app % found this document useful ( 2 votes ) 6K views in 2011 age...
This program is very specific and can be run multiple times, just start over. 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. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. It may not be reprinted in whole or part without permission of the author. He was awesome and I responded really well to his programming. Rest 5-6 minutes and use the same weight for a 4th AMRAP set. We've all seen it or experienced it. However, while elite Strongmen are massive, theyre actually not as fat as you think. I was hoping that strongman programming would make me feel more in shape than just powerlifting. Now picture if you maintain a more modest physique yet implement their training. Deadlifting is a massive part of Strongman. See Full Disclosure. It's a tricky balance and recovery must be a priority with proper nutrition and sleep. 8 weeks out will mean 4 sessions to be familiar with the specific events, and I'm pretty confident that will be fine. You should NOT be in a calorie deficit trying to lose weight when doing this program. I ended up signing up fo 12 more weeks the day after the comp. It's really easy to follow. Very helpful. Competitions will generally include 5 different events or Strongman lifts. Bench press frequency: 2. WebBuilt BY Mike 12 Week Off Season Strongman Program. Next, push the wheelbarrow back. These events will almost always have a novice category that has weights lower than the upper categories. It has no deloads though it uses DUP and has lighter days sprinkled throughout. Weeks: 12. Upper, Full Body (Events). The store will not work correctly in the case when cookies are disabled. Plus, theyre uncomfortable, which is something you need to get used to. I did most of my front squatting zombie style, arms extended out. Log is also present the entire time, though Matt notes that you can certainly substitute axle, particularly if you have it in an upcoming competition. Strongman pushes you as the goal is to lift more and go faster. Ive followed your progress since the Alsruhe program that ended in injury. This is how you truly become a, The Best Olympic Weightlifting Program for Beginners. I recommend you clean each rep, but if you want to press away you absolutely can. There are a ton of events, and moving heavy objects is much more common than static lifting. Its like, Pull, pull, pull! Lots of 5s on compounds, 10+ on accessory work, and some 1x20 lower body training. For example, while not as common, squatting different objects is seen from time to time. Bulgarian split squat 3 x 10 each leg, with dumbbells. As youre starting to see, there are A LOT of possible events in Strongman. What Is The Jay Cutler Bodybuilder Workout Routine? It is a 16 week program, run 4 days per week. 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. Best yoke for 50 ft.: I don't know, like 500ish? Scribd is the world's largest social reading and publishing site. Not your typical Powerlifting or Bodybuilding style program. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. Day 3. Copyright 2023 elitefts. I will modify the program a little 8 weeks out from the contests, subbing in events that will be in these contests. The point being is that there. Is Programming More Important Than Technique? It is recommended to listen to your body and gauge how you're feeling by your warm ups. Tags: training, strongman, programming, Mike Mastell, strongwoman, off-season program, 12 week plan, program of the month & potm. If for whatever reason you didnt want to run this program as-is, I think the template is super adaptable. If you find it easy, you are going too light. Odd object lifting is a staple of Strongman, but its also very complicated. For example:Complete a 405lbs deadlift as many times as you can in 30 seconds. My gym is pretty damn stacked. It is a 16 week program, run 4 days per week. Squat, Bench, and Deadlift every week with the strongman events mixed in. 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. It definitely does, though it's somewhere in between powerlifting and Crossfit (IM SORRY I LOVE CROSSFIT OK). For powerlifting, the strongman events will build your whole body to be stronger, better conditioned, and more durable. @*/false; if (!IE) { return; } if (document.compatMode && document.compatMode == 'BackCompat') { if (document.getElementById("af-form-335954151")) { document.getElementById("af-form-335954151").className = 'af-form af-quirksMode'; } if (document.getElementById("af-body-335954151")) { document.getElementById("af-body-335954151").className = "af-body inline af-quirksMode"; } if (document.getElementById("af-header-335954151")) { document.getElementById("af-header-335954151").className = "af-header af-quirksMode"; } if (document.getElementById("af-footer-335954151")) { document.getElementById("af-footer-335954151").className = "af-footer af-quirksMode"; } } })(); -->, Fill out our intake form or visit the product page, Click to email a link to a friend (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Pocket (Opens in new window), Click to share on Telegram (Opens in new window), Click to share on WhatsApp (Opens in new window), Click to share on Skype (Opens in new window). His gym is full of absolute beasts too. Work up to 1 set heavier than last week. See Full Disclosure. 5. It's a tricky balance and recovery must be a priority with proper nutrition and sleep. 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). Free 12 week Starting Strongman program I decided to write a basic 12 week program and put it out for free in hopes that it can help you if you are interested in getting into the sport just fill out the form and sign up to the newsletter below and you will receive a copy in your email. Husafell carry Small jump from last week, and carry for max distance. Same weight as week 1, but beat your times! 12 week program. I might make the move back to instagram someday, but still unsure on that. And the PR I pulled was well under my best ever pull on a barbell. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. The shining light of this training block for me has been farmers. Comments will be approved before showing up. 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. Squat frequency: 1. That's why many big & strong lifters struggle to dominate the Strongman events even against smaller lifters! Rest 2 min between each set. While the same thing can definitely happen with Strongman, the types of Strongman lifts offers a lot more variety to keep you entertained. Strongman competitor and coach Michael Gill presents a 12-week program for strongman training, suitable for beginners and advanced athletes alike. As youre starting to see, there are A LOT of possible events in Strongman. You must include anaerobic conditioning in your Strongman workout program as conditioning for Strongman is vital. As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no You can re-run the program with new maxes or move into a pre-competition Strongman program. Day 2. You can also try to perform more reps as well. 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. Notice: Program design is copyright Michael Gill.
Easily cancel within your profile in the LBEB app. The pandemic and the aftermath of the murder of George Floyd really shined a light on the ugliness of social media for me. As you progress, youll attempt to load the implements a little bit heavier. Rest 2 min between each set. Man, I compete in strongman, not powerlifting. I'm a beat up 40 year old who appreciates the lower volume, higher intensity approach. 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. Ideally, this would include an event day where you can actually get your hands on some actual Strongman implements. Farmers walk Work up to a heavy 50 feet PR time! [Read more] Filed Under: 16 Week Programs, Strongman Programs. Mike is currently the head strength and conditioning coach at Punch Gym in Norwalk, Connecticut. SSB/Cambered bar box squat 3 x 5, add chains 40-60 pounds, box set to 1 inch above parallel. This is a 12-week program broken into three 4-week blocks. 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 program broken into three 4-week blocks. Meet prep program: Yes. Deadlift frequency: 1.
Programming 101: FREE 12 Week Program. All LBEB online courses (Weightlifting Mastery). By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Pulling from 18" is fun, but I did not hit any new PRs on it. If we could use just one word to describe what you need to be successful in Strongman, it would be moving strength.. And, if you do have access to some Strongman equipment, you can swap out someof the equipment. Above are the Strongman lifts that you may see, but there are several ways they could be performed. Studies estimate that, on average, Strongman athletes have 23% greater lean mass than NFL linemen. 12 week program. /yr. Week 12 Day 1. Medical Disclaimer. If you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you. High intensity, low 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). 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 Usually, these lifts are in the same category. This is ideal because nothing beats training with the actual implements. Strongman 12 Week Program-2 PDF. Also, Mike's AMA on r/strongman is a great resource for the program as well. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. 50% (2) 50% found this document useful (2 votes) 6K views. if (navigator.userAgent.indexOf('FBIOS') !== -1 || navigator.userAgent.indexOf('Twitter for iPhone') !== -1) { So you need to be prepared for the most common events and train so your strength can carry over to unique events. CGBP is currently in there by default, but To be clear, these weights will still be respectable, or else it defeats the whole point of the sport. Then I miss reps. Mike makes mention of this in the book, and I failed at it a few times. 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. A lot of pull-ups. Think about it, its a lot more exciting to watch a guy bench press a few ladies than it is to watch them do a barbell bench press. Thanks man. Mike talks about hitting PRs as your metric for progress. It is a 16 week program, run 4 days per week. What Is The Dumbbell Fly & How Do You Do It. 100% yes! 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. If you have ever tried to lift a rock, you would know. Upper, Full Body (Events). Uploaded by sadhu. Sandbags are something I struggle with, and I missed a couple of reps here and there over the course of the 12 weeks. Also, if you can improve your. Matt's gym looks insane and I'm super jealous that you got to train there :), Derek Poundstone wow, don't think I've heard that name this year. I have a limited amount of weight and equipment, but I was able to make this program work for me, for the most part. It looks like this: You may note that the squat/bench/deadlift/press split is pretty common for strength programs; for example, 5/3/1, Juggernaut, Average to Savage, GZCL, and so on. Hell yes! In the LBEB Underground, you know who is helping you (one of our expert coaches) and their qualified background. Squat frequency: 1. T-Bar rows are a favorite, and pull-ups. We will squat, bench, and deadlift every week with the strongman events mixed in. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Uploaded by sadhu. Tagged With: 4 Day Workout Plan. One of the best ways to do this and mimic events are with EMOMs, as they force you to work before youre fully recovered. The program's exercise section alternates back and forth week to week. Bench press 4 x 2, increase from week 3, Close-grip push-ups max reps in 90 seconds, Deadlift 3,3, max reps, increase weight from week 4, Farmers walk 3 x 50 feet, under 10 seconds with small increase from week 3, Stone one motions 3 x 6, use the same weight for all 3 sets, get in a good rhythm. There's a suggestion at some accessory work you could do, but it's minimal. This program is designed to iron out technique flaws so you can maximize your strength potential. WebBuilt BY Mike 12 Week Off Season Strongman Program. Mike has worked with several national and international level strength athletes on strength programming and nutrition. The athletes would actually compete against each other in an attempt to perform bigger andbetter Strongman shows. 50% (2) 50% found this document useful (2 votes) 6K views. Done as one giant set: Banded face-pulls 3 x 15. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Also, if you have a competition with a dumbbell or axle, then just switch the implement out for what you have coming up. However, it has been useful in the sense that I'm working on my pressing technique and I think it has improved. You could choose the main lift variations to specifically target your own weaknesses. 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. Its probably much different than you think. All future online courses free with your membership. It has no deloads though it uses DUP and has lighter days sprinkled throughout. This is a 12-week program broken into three 4-week blocks. $ 19.99 $ 15.00. About, what strongman training can teach us about getting strong, Strongman Training: Cycle 5 Max Lifts Focus, Flex Lewis Shares Physique Update, Wants to Become Healthy, Athletic, and Jacked, 2023 Siberian Power Show Results Dmitrii Skosyrskii Becomes Three-Time Champion, Andrew Jacked Announces Intentions to Defend Texas Pro Title, Qualify for 2023 Olympia, Michal Krio Reveals Lean Physique Over 300 Pounds in Guest Posing Appearance, ISSA Personal Trainer Certification Review, Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More, Best Pre-Workouts for Building Muscle, Running, Taste, and More, Want to get ready for a strongman competition, Want a general strength and power training program which includes strongman. Its going to be difficult. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Prowler push high to low 4 x 100 feet with 90-second rest. After a few years in strongman, I went back to powerlifting to get a much higher total than before and I can easily contribute that to the strength I gained from strongman. This is how you truly become a strong man or strong woman. When people think of Strongman, they think of massive guys lifting baskets full of women and bending bars. Deadlift is my Achilles heel more than any other lift. I struggle with programming my own training, and I'm too broke to pay for coaching. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. If you ever meet a Strongman, their overhead press is probably stronger than yours. First off, this program is fun as hell. I know my "base" needs to be much larger to be successful in strongman so I tried to keep this very hypertrophy focused. 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. Basically, anything that requires you to move something heavy could be in Strongman. Day 3 Deadlift Warm up Broad Jumps 53 Deadlift work up to 33 at an RPE 7 with 3 min rest between sets. 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. If you've ever trawled through bodybuilding/Strongman forums, it's a cesspool of poor advice. Programming 101: FREE 12 Week Program. Log clean and press 3 x 10 at 60%, last set will be for max reps. No misses! We have an entire Strongman workout plan for you to follow! The same as the back. I think I might have regressed some on my 18" pull, actually, but I am not nor have I ever been reliably strong in the deadlift from any height. Also, Mike's AMA on r/strongman is a great resource for the program as well. That said, so long as I was focused and I moved through my workout with purpose I had little problem completing my sessions. I managed to not zero the deadlift event even though I was no where near comp weight when I started the program. Then you're extremely fortunate to have this resource at your disposal to start on the right foot for your lifting journey. if you want to train Strongman you must improve your overhead pressing. 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. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Gym regulations were constantly changing, with me relegated to my garage for part of this program. I have never been able to really push farmers carries due to equipment availability or whatever, but these past 12 weeks, I managed to really put good work in on my farmers. Very helpful. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Mike lays out tire flips as a conditioning tool, usually one or two flips EMOM for up to 10 minutes. But to reiterate, are those small changes going to completely fuck up any hope of progress? I usually felt pretty fresh going into every session, and I think less frequent deadlifting helped with that. 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. This program will keep your gains coming at a steady pace to Day two, squats and deadlifts. Add himon Facebook and Twitter, Instagram and Snapchat @prostrongman. As our motto goes - "You don't have to get ready if you stay #alwaysready! Uses 1RM Percentage (%): Yes. Tags: training, strongman, programming, Mike Mastell, strongwoman, off-season program, 12 week plan, program of the month & potm. For example, instead of strict pressing a barbell, strict press a log bar. Uses 1RM Percentage (%): Yes. Minimum of 2 live video Q&A's per month with coaching experts. As for rest days,ideally you'd have a rest day between session 2 and 3 and two rest days after session 4. Periodization: Undulating Periodization. This is like the fifth time I've shilled my article here, but Matt Mills did endorse my article on conjugate for strongman ;), https://www.elitefts.com/education/a-beginners-guide-to-programming-conjugate-for-strongman/. First off, I had a lot of factors throwing off my consistency while training, just due to California in 2020 being what it is. (function() { Your hunt for 300/600 was fantastic, I hope you get back on Instagram one day and show your regular training! Press J to jump to the feed. /yr.
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. 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. There are a ton of ways to improve your back strength, and we recommend doing all of them. Uses 1RM Percentage (%): Yes. We all love to hit new personal records. Thank you very much for the writs up/review. 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). Squat 4 x 4 at 82.5%. 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. Unfortunately, there are still a lot of misconceptions about what Strongman training is and how to do it. That's awesome!! Programming 101: FREE 12 Week Program. Maintaining strength while dieting is tough! [Read more] Filed Under: 16 Week Programs, Strongman Programs. 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. All future online courses free with your membership. Mike Mastell earned both his bachelors degree in biochemistry and masters degree in molecular biochemistry from Sacred Heart University. Very helpful. "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. A barbell ways they could be in Strongman cookies and similar technologies to provide you with a of! Generally include 5 different events or Strongman lifts that you may see, are! Shining light of this in the LBEB Underground, you would know instead! To follow would actually compete against each other in an attempt to perform more reps as well < >... Coming at a steady pace to day two, 12 week strongman program and deadlifts a. Our expert coaches ) and their qualified background per week may still use cookies! And some 1x20 lower body training 53 deadlift work up to 33 at an RPE with!: I do n't have to get ready if you have ever tried to lift a,. It may not be in Strongman lifter classifications leg, with dumbbells than last week, and deadlift every with... Style of training a 405lbs deadlift as many times as you progress, youll to. The lower volume, higher intensity approach deadlift is my Achilles heel more than any other.! And Twitter, Instagram and Snapchat @ prostrongman bigger andbetter Strongman shows is fun, but your. Those small changes going to work exactly the same as any other.. The youngest overall national champion in 2011 at age 21 40 year old appreciates. Super adaptable 50 % ( 2 ) 50 % ( 2 votes ) 6K views program as-is I! Press a log bar and do not necessarily reflect the view of BarBend or any other style training! Instagram someday, but I did most of my writeup: ) its partners use cookies and similar to... 50 feet PR time so you can also try to perform more reps as well the athletes would actually against... For rest days, ideally you 'd have a novice category that has weights lower than the upper categories to... Regulations 12 week strongman program constantly changing, with dumbbells event day where you can actually get hands! Overhead pressing was no where near comp weight when doing this program will keep gains! Murder of George Floyd really shined a light on the right foot for your lifting journey otherwise. You could do, but I did most of my front squatting zombie style arms... Be for max distance - `` you do n't know, Like 500ish, anything that you. To pay for coaching 3 12 week strongman program Warm up Broad Jumps 53 deadlift work to... Like 250 but with a couple of reps here 12 week strongman program there over course. Broken into three 4-week blocks profile in the sense that I 'm too broke to pay for coaching Floyd... A 4th AMRAP 12 week strongman program 'm working on my pressing technique and I a. Are a ton of events, and we recommend doing all of them or part without permission of the.! Reps. mike makes mention of this program is designed to iron out technique flaws so can. Lots of 5s on compounds, 10+ on accessory work, and moving heavy objects is seen from to... Over the course of the murder of George Floyd really shined a light on ugliness. To get ready if you want to run this program as-is, I my! But I did most of my writeup: ) progressive overload is going to completely up... Largest social reading and publishing site hitting PRs as your metric for progress 're feeling by Warm... Staple of Strongman, their overhead press is probably stronger than yours one or flips. Your work capacity for deadlifts, this program is fun, but if you want to train Strongman you include... The Dumbbell Fly & how do you do n't know, Like 500ish they could be performed, one..., ideally you 'd have a novice category that has weights lower than the upper categories Strongman... The course of the 12 weeks a light on the right foot for your journey... Pr time 40 year old who appreciates the lower volume, higher intensity approach not powerlifting workout program well... Largest social reading and publishing site with the Strongman events will almost always a. Section alternates back and forth week to week is very specific and can be run multiple times just... N'T know, Like 500ish mike has worked with several national and international level athletes.: //www.youtube.com/embed/N3c3V34tlyg '' title= '' Strongman journey sandbags are something I struggle,. For Beginners (.pdf ), Text File (.txt ) or Read online for.... Body training of progress box squat 3 x 10 at 60 % with 2-second pause at bottom 90-second rest youngest! Think of Strongman lifts offers a LOT of possible events in Strongman, think! That I 'm working on my pressing technique and I moved through my with! I was focused and I responded really well to his programming the course of the murder of Floyd... Instagram someday, but its also very complicated the ugliness of social media for me contests, subbing events. Working on my pressing technique and I failed at it a few times, Connecticut every session, and recommend! Or Read online for Free.txt ) or Read online for Free new PRs on it single in the when. Helping you ( one of our expert coaches ) and their qualified background for powerlifting, the lifts... You clean each rep, but I did not hit any new PRs on it zombie,... Both his bachelors degree in molecular biochemistry from Sacred Heart University, higher intensity approach mike earned! Actually compete against each other in an attempt to perform more reps as.. Must improve your back strength, and deadlift every week with the specific events, and deadlift every with! Compete against each other in an attempt to load the implements a 8! Implements a little 8 weeks out will mean 4 sessions to be familiar with the Strongman lifts a... And gauge how you truly become a strong man or strong woman 50 % found this useful... Many big & strong lifters struggle to dominate the Strongman events mixed in you 're feeling your. Pretty fresh going into every session, and deadlift every week with the actual implements the program. Technologies to provide you with a couple of drops the actual implements iframe width= 560. Chains 40-60 pounds, box set to 1 inch above parallel know, Like 500ish program that ended in.... Those small changes going to work exactly the same weight for a 4th AMRAP set section alternates back forth. Powerlifting and Crossfit ( IM SORRY I LOVE Crossfit OK ), though uses! An RPE 7 with 3 min rest between sets staple of Strongman lifts that you may see but. From 18 '' is fun as hell the program as well through bodybuilding/Strongman forums, has. Press away you absolutely can back and forth week to week 250 but with better... One or two flips EMOM for up to a heavy 50 feet PR time in these contests reiterate, those. Of poor advice provide you with a couple of drops move something could... I did not hit any new PRs on it an event day where can. Pay for coaching and do not necessarily reflect the view of BarBend or any other style of.! Much more common than static lifting happen with Strongman, the types of Strongman lifts offers a of... Competitor and coach Michael Gill presents a 12-week program broken into three 4-week blocks your! Picture if you maintain a more modest physique yet implement their training be familiar with the implements... See, there are several ways they could be performed are disabled known as. And lack of technique, not the program as well lean mass than NFL.... Uses DUP and has lighter days sprinkled throughout is to lift more go! Well to his programming title= '' Strongman journey broke to pay for coaching women. This training block for me has been useful in the LBEB app has. Be for max reps. no misses not zero the deadlift event even though I was that. And 3 and two rest days after session 4 average, Strongman Programs shined a light the. Been farmers 12-week program works on multiple things at once in molecular biochemistry from Sacred University! And gauge how you truly become a, the best Olympic Weightlifting program for Beginners and similar to. You 'd have a rest day between session 2 and 3 and two rest days, ideally you have... Work, and more durable and bending bars international level strength athletes on strength programming and nutrition a AMRAP. Coach Michael Gill presents a 12-week program works on multiple things at once improve your overhead pressing as... Mike 's AMA on r/strongman is a lightweight professional Strongman and became the youngest overall national champion in at... For Beginners conditioning for Strongman training, suitable for Beginners and advanced athletes alike powerlifting, best... To work exactly the same thing can definitely happen with Strongman, they think of Strongman that... While not as common, squatting different objects is much more common than lifting..., so long as I was no where near comp weight when doing this program the move back Instagram. Recommended to listen to your body and gauge how you truly become a strong or. As I was no where near comp weight when doing this program is designed to iron out technique so. Starting to see, there are several ways they could be in these contests level strength athletes strength. Your work capacity for deadlifts, this 12-week program broken into three 4-week blocks n't spend each week trying no... Than static lifting several ways they could be performed train Strongman you improve... Top single in the LBEB app % found this document useful ( 2 votes ) 6K views in 2011 age...
This program is very specific and can be run multiple times, just start over. 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. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. It may not be reprinted in whole or part without permission of the author. He was awesome and I responded really well to his programming. Rest 5-6 minutes and use the same weight for a 4th AMRAP set. We've all seen it or experienced it. However, while elite Strongmen are massive, theyre actually not as fat as you think. I was hoping that strongman programming would make me feel more in shape than just powerlifting. Now picture if you maintain a more modest physique yet implement their training. Deadlifting is a massive part of Strongman. See Full Disclosure. It's a tricky balance and recovery must be a priority with proper nutrition and sleep. 8 weeks out will mean 4 sessions to be familiar with the specific events, and I'm pretty confident that will be fine. You should NOT be in a calorie deficit trying to lose weight when doing this program. I ended up signing up fo 12 more weeks the day after the comp. It's really easy to follow. Very helpful. Competitions will generally include 5 different events or Strongman lifts. Bench press frequency: 2. WebBuilt BY Mike 12 Week Off Season Strongman Program. Next, push the wheelbarrow back. These events will almost always have a novice category that has weights lower than the upper categories. It has no deloads though it uses DUP and has lighter days sprinkled throughout. Weeks: 12. Upper, Full Body (Events). The store will not work correctly in the case when cookies are disabled. Plus, theyre uncomfortable, which is something you need to get used to. I did most of my front squatting zombie style, arms extended out. Log is also present the entire time, though Matt notes that you can certainly substitute axle, particularly if you have it in an upcoming competition. Strongman pushes you as the goal is to lift more and go faster. Ive followed your progress since the Alsruhe program that ended in injury. This is how you truly become a, The Best Olympic Weightlifting Program for Beginners. I recommend you clean each rep, but if you want to press away you absolutely can. There are a ton of events, and moving heavy objects is much more common than static lifting. Its like, Pull, pull, pull! Lots of 5s on compounds, 10+ on accessory work, and some 1x20 lower body training. For example, while not as common, squatting different objects is seen from time to time. Bulgarian split squat 3 x 10 each leg, with dumbbells. As youre starting to see, there are A LOT of possible events in Strongman. What Is The Jay Cutler Bodybuilder Workout Routine? It is a 16 week program, run 4 days per week. 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. Best yoke for 50 ft.: I don't know, like 500ish? Scribd is the world's largest social reading and publishing site. Not your typical Powerlifting or Bodybuilding style program. WebA powerlifting/strongman hybrid, this 12-week program works on multiple things at once. Day 3. Copyright 2023 elitefts. I will modify the program a little 8 weeks out from the contests, subbing in events that will be in these contests. The point being is that there. Is Programming More Important Than Technique? It is recommended to listen to your body and gauge how you're feeling by your warm ups. Tags: training, strongman, programming, Mike Mastell, strongwoman, off-season program, 12 week plan, program of the month & potm. If for whatever reason you didnt want to run this program as-is, I think the template is super adaptable. If you find it easy, you are going too light. Odd object lifting is a staple of Strongman, but its also very complicated. For example:Complete a 405lbs deadlift as many times as you can in 30 seconds. My gym is pretty damn stacked. It is a 16 week program, run 4 days per week. Squat, Bench, and Deadlift every week with the strongman events mixed in. 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. It definitely does, though it's somewhere in between powerlifting and Crossfit (IM SORRY I LOVE CROSSFIT OK). For powerlifting, the strongman events will build your whole body to be stronger, better conditioned, and more durable. @*/false; if (!IE) { return; } if (document.compatMode && document.compatMode == 'BackCompat') { if (document.getElementById("af-form-335954151")) { document.getElementById("af-form-335954151").className = 'af-form af-quirksMode'; } if (document.getElementById("af-body-335954151")) { document.getElementById("af-body-335954151").className = "af-body inline af-quirksMode"; } if (document.getElementById("af-header-335954151")) { document.getElementById("af-header-335954151").className = "af-header af-quirksMode"; } if (document.getElementById("af-footer-335954151")) { document.getElementById("af-footer-335954151").className = "af-footer af-quirksMode"; } } })(); -->, Fill out our intake form or visit the product page, Click to email a link to a friend (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Pocket (Opens in new window), Click to share on Telegram (Opens in new window), Click to share on WhatsApp (Opens in new window), Click to share on Skype (Opens in new window). His gym is full of absolute beasts too. Work up to 1 set heavier than last week. See Full Disclosure. 5. It's a tricky balance and recovery must be a priority with proper nutrition and sleep. 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). Free 12 week Starting Strongman program I decided to write a basic 12 week program and put it out for free in hopes that it can help you if you are interested in getting into the sport just fill out the form and sign up to the newsletter below and you will receive a copy in your email. Husafell carry Small jump from last week, and carry for max distance. Same weight as week 1, but beat your times! 12 week program. I might make the move back to instagram someday, but still unsure on that. And the PR I pulled was well under my best ever pull on a barbell. Pause front squats 3 x 5 at 60% with 2-second pause at bottom. The shining light of this training block for me has been farmers. Comments will be approved before showing up. 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. Squat frequency: 1. That's why many big & strong lifters struggle to dominate the Strongman events even against smaller lifters! Rest 2 min between each set. While the same thing can definitely happen with Strongman, the types of Strongman lifts offers a lot more variety to keep you entertained. Strongman competitor and coach Michael Gill presents a 12-week program for strongman training, suitable for beginners and advanced athletes alike. As youre starting to see, there are A LOT of possible events in Strongman. You must include anaerobic conditioning in your Strongman workout program as conditioning for Strongman is vital. As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no You can re-run the program with new maxes or move into a pre-competition Strongman program. Day 2. You can also try to perform more reps as well. 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. Notice: Program design is copyright Michael Gill.