How To Train Strongman in A Regular Gym

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DISCLAIMER
The information herein is not meant to replace the advice, diagnosis, or treatment of a
medical professional. Always consult a medical professional before beginning any
exercise or nutrition plan. Any information within this book is for informational and
educational purposes only, and any use thereof is at your own risk.

COPYRIGHT
Copyright © 2018 by Starting Strongman

All rights reserved. No part of this publication may be reproduced, distributed, or
transmitted in any form or by any means, including photocopying, recording, or other
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publisher, except in the case of brief quotations embodied in critical reviews and certain
How to Train Strongman in a Regular Gym

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other noncommercial uses permitted by copyright law. For permission requests, email
the publisher at the address below:

kallebeck@startingstrongman.com

That being said, I know a lot of you will be too cheap to buy this book, and will send it
to your friends for free anyway. I hope you find benefit with the content and if you do,
please tell your friends about S tarting Strongman, Listen to The Strong Talk Podcast
,buy your non-pirated material from our S tore, and shop in our Amazon Store for your
future purchases.
Table of Contents
3About the Author
4Introduction
5W
hat is Strongman?
ym Alternatives
7G
10Foundations
11Unique Demands of Strongman
20 Squatting for Strongman
23 Strongman Movements and Gym Alternatives
30Sample Program

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About The Author

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Kalle Beck has been competing in strongman competitions Since 2007. He founded
Starting Strongman in 2014 and is available for O
nline Coaching
Highlights include 2012 California’s Strongest Man, 2012 Washington’s Strongest

Apple, Multiple top 10 finishes at Nationals and 6th place at the 2013 Arnold World
Championships. Best lifts include a 600lb deadlift, 505 lb back squat and a 290 lb log
press.

Introduction
Have you always wanted to train like a Strongman, or to get stronger to
eventually compete in Strongman contests? Has a lack of access to the implements kept
you from going after your goals? That is why I wrote The Guide To Strongman
Training Without Implements.

Before we get started, I want to talk about how important it is to seek out a
Strongman gym with implements, and start training with a crew if even remotely
possible. This book is not a replacement for that. The aim of this book is to provide a
resource and guide that will give you confidence to someday join a Strongman gym, or
buy some implements of your own, and prepare you to be better equipped when that
day comes. If you can make it to a Strongman gym once a week (or even once a month)
to train implements with others, it will be worth it even if you have to drive a significant
distance. I learned more from going to various Strongman Saturdays than anything else
in this sport, and the majority of people are very helpful and accommodating of all levels
of ability.


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One of my favorite things about Strongman training is how creative you have to
be. Even if you have implements to train on, there will come a time when a contest has
an event you don’t have (unless you are a member of one of the dozen or so truly great
Strongman gyms) and you will have to improvise. If you do not have a log to press or a
stone to load, consider the mechanics of the movement and what muscle groups they
work; then formulate a plan on which barbell, dumbbell and even machines that are
commonly found in any gym can be utilized and implemented to train like a
Strongman.

What is Strongman?
The amount of event variations can be overwhelming, and leave people chasing
their tail. By breaking the events down into categories, and remembering we are training
movements in these categories, there will be carry over from event to event, and training
does not have to be overly specific.
I describe a Strongman contest as pushing, pulling, carrying, holding, pressing and
loading odd objects. Those are the most common tests of strength in a Strongman
contest. It may seem random, but there is some structure to it when you break it down
as below.

Clean & Pressing: In these types of events you will take an implement from the
ground and lift it over your head with locked out arms and feet parallel to each other
anyway possible. Common implements include the following: log, axle, circus
dumbbell, keg, block, sandbag, atlas stone, natural stone, barbell, and pretty much
anything! The event can be structured with either the implement being cleaned each rep
(implement must touch the ground each rep), or clean once and press away (the weight
will be cleaned to the shoulders, pressed overhead, returned to shoulders, pressed

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overhead, repeat).

Static Pressing: Sometimes, there will be a pressing event in Strongman that does not
involve a clean, and is more of just a static press. A lot of the time, these events will only
be able to be done strict or push press and no jerk (double knee bend) is allowed.
Some of these implements include the viking press, log bench, log incline bench, and
yoke.

Loading: Loading events consist of loading an implement onto a box or over a bar of
various heights(usually between 42”-60” but can be in excess of 70” at pro contests).
These will either be a in a series with implements in ascending weights, with one weight
for max repetitions, for max height or for max weight. Occasionally, the implement will
be set at a varying distance away from the platform/bar and will need to be carried prior
to being loading. Implements may include atlas stones, natural stones, sandbags, kegs,
engine blocks, and anvils.

Carries:Moving events comprise of moving an implement in a variety of tests
including the following: a set distance in the fastest time, max distance, and sometimes
max weight over a set distance. Implements may include yoke walk, farmer’s walk,
sandbag, stone, duck walk, keg carry, Husafell stone, atlas stone, engine block, and
natural stone.

Holds: H
old events are a test of grip and stability, depending on the event. The athlete
has to statically hold an implement for as long as possible. Sometimes straps are allowed,
and the test becomes more a show of sheer will. Events may include crucifix hold,
Hercules hold, farmer’s hold, car hold,and front hold.

Deadlift: Deadlift events are picking up an implement from the ground and standing
erect. These can be from various heights from 6” deficits to a partial deadlift of above
your knees. They are contest for max weight, max repetitions in a set time, or in a

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medley. Implements may include axles, car deadlift, standard barbell, frame, farmer’s,
and Bavarian Deadlift.

“Show” Events: Show events are events that are real crowd pleasers, but don’t exactly
fall into the other categories. Examples are Truck pull and Fingal fingers.

Throwing: A weighted object is either thrown for height, distance, or multiple
implements are thrown for time. The most common being the keg toss, usually done in
a series of six of so kegs. More uncommon events in modern Strongman (but popular in
the past) are weight for height, a common Highland games event and the tire toss where
a tire is thrown for max distance.

Gym Alternatives

Below are some of the alternative movements you can utilize in a normal gym that will
have high carry over to their respective categories.

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Clean & Pressing:

● Barbell Clean & Press
● Barbell Clean & Push Press
● Barbell Clean & Jerk
● Dumbbell Clean & Press
● Dumbbell Clean & Push Press
● Dumbbell Clean & Jerk
● Double Dumbbell Clean & Press
● Double Dumbbell Clean & Push Press
● Double Dumbbell Clean & Push Jerk

Static Pressing:

● Press from the rack
● Smith machine press
● Viking Press
● Dumbbell 1 hand strict press
● Double Dumbbell strict Press
● Bench Press variations

Loading:

● Hinge movements
● Romanian Deadlifts
● Kettlebell swings
● Dumbbell swings
● Deadlifts
● Cleans
● Stone Trainer Extensions
● Zercher’s

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● Zercher Squats
● Zercher’s off pins

Carries:

● Dumbbell Farmer’s Walks
● Trap Bar Farmer’s Walks
● Stone Trainer Carries
● Barbell Walks
● Zercher Carries
● Dumbbell Cradle Carries

Holds:

● Deadlift holds
● Hanging from a pull up bar
● Dumbbell Farmer’s Holds
● Crucifix Holds
● Hercules Holds in cable crossover

Deadlift:

● Deadlift
● Simulated car deadlift
● Trap bar deadlift
● Rack pulls from various heights
● Snatch grip deadlifts

“Show” Events:


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Throwing:

● 1 arm Dumbbell or Kettlebell snatches
● Medicine ball tosses
● Triple extension movements
● Throwing of inanimate objects including but not limited to rocks and
such *Preferable by management to be done not inside their facilities*

The Foundations

The foundation of any good strength program should always be the big
compound lifts and their variations; including overhead pressing, squatting, deadlifting
and bench pressing. With this in mind, a lot of people wanting to train Strongman
decide to follow existing popular programs that have been developed for powerlifting.
This will get you stronger, but the problem is Strongman is not powerlifting with log
pressing and atlas stones thrown in. There are unique demands of the sport which these
programs do not address, as they were never intended for that purpose.


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The difference between Strongman and other strength sports, is that we are not
purely lifting statically in one plane of motion. Instead, we are moving with weight. A
very strong individual can get under a yoke that is under their max squat and look like
they are failing a sobriety test, while a experienced Strongman will sprint with a yoke
that is close to double their max squat. Why? Strongmen have to be strong and stable
while moving with weight not just strong in a static plane.

Unique Demands Of Strongman
● Moving with weight
● Front loaded implements
● Single leg strength
● Increased importance on scapula and upper back strength
● Loading events
● Grip strength
● Squeezing strength
● Triple Extension
● Squatting For Strongman

Moving With Weight

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The most obvious unique demand to Strongman training is that you are moving
with weight (i.e. farmer’s walk or yoke carry). In other strength sports like powerlifting
and weightlifting, you are lifting weights in a static plane. When moving with weight,
stabilization and control is even more important than in a static lift. Think of it as
comparing a static lift, to using a machine. If you have done a lot of leg presses then
transition to squats, you’ll realize while you may have gained size and strength doing leg
presses, it doesn't exactly translate over to the squat which requires more stability.

This works the same when transitioning from doing a lot of squats to the yoke
walk. The stabilization and control you need is even more, and it can be a rough
transition. While the strength you gain from squats and other exercises will help, it is
nowhere near a direct carry over. When training for Strongman in a regular gym, this
can be addressed by including more core work, oblique training, single leg work and of
course walking with weights.

Front Loaded Implements

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Front loaded implements include events such as sandbag carries, Husafell stone,
Conan's wheel and more. In these events, the implement is held in your arms in front of
your body. This puts a unique strain and demand of trying to fold you over at the waist
and/or pulling you onto your toes. To train to be ready for this, you need to develop
strength endurance in the biceps, hamstrings, glutes and hips. Doing higher rep sets of
exercises such as Romanian deadlifts, hammer curls, and other isolation exercises can
help you get ready for the unique fatigue these events demand.

Another good exercise is various Zercher movements including holds, squats, carries
and deadlifts off pins.

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Single Leg Strength
As mentioned in the section on moving with weight, single leg strength is
another unique demand of Strongman training. In a squat or deadlift, you are driving
off both legs equally; but when moving with weight, your stance ends up staggered
placing more of the load on on your legs independently of each other. To be prepared
for this, it is crucial to incorporate a lot of unilateral exercises in your training such as
step ups, lunge variations (my favorite is the barbell walking lunge), single leg press,
single leg Romanian deadlifts, single leg glute bridges, and more.
This also helps to address, fix, and prevent muscular imbalances from forming.
For the upper body, incorporating dumbell pressing and specifically the
dumbbell bench press, is beneficial to prevent imbalances in the upper body and with
helping to improve stabilization for pressing events.
Increased importance on scapula and upper back
strength

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Scap strength is important in just about all lifting, but it is extremely important
in the overhead press. I believe it is what separates those who struggle with pressing
events and those who excel at them. Over the past few years, I have worked individually
with a few hundred Strongman athletes, and those that struggle with pressing events all
have one thing in common. They don't know how to retract their scapula.

Scapular Retraction is achieved by pulling your shoulder blades back and down.
Think of trying to stand tall with perfect posture, this opens up the chest, locks your
shoulders into your lower traps and gives you a solid base to press from. This should be
done on your setup on nearly every lift but especially crucial overhead pressing.


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In a bench press, you gain stability from the pad you are laying on. In the
overhead press, you do not have a pad for stability so you have to build up your scap,
lats, and upper back strength to provide stability needed in order to press objects over
your head. This becomes even more important with odd objects that sit further out in
front of your body such as a log or block press. The further out in front the object is in
the rack position, the more it will pull you forward. Look at the back of any good log
presser and you will be impressed with the size and density of their muscularity,
especially in the lats and erectors. Your back is to the overhead press, what the bench
pad is to the bench press.

To prepare for all the variations of overhead pressing you will encounter in
Strongman, you need to pay special attention to increasing your overall scap and back
strength. This can be accomplished first and foremost by retracting your scapula in all
your lifts. The best way to make something stronger is to actually engage it in the first
place. Aside from that, doing more pulling than pushing in your training is beneficial
along with specific exercises such as face pulls, band pull aparts and dislocates.


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Loading events

In loading events, you pick up a object from the floor and place it onto or over
something. A task that most of us do in our day-to-day lives, and why Strongman can be
very beneficial (dare I say functional) beyond basic barbell weight training. The key to
properly preparing yourself for loading events is to do a lot of hinge work such as
deadlifts, deadlift variations, cleans, kettlebell swings, etc.

Because the load is held in front of the body, front squats tend to have more
prominence in Strongman training than they do in other strength sports, Zerchers are
also a good variation.


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Grip strength
There are a lot of misconceptions when it comes to training your grip for
Strongman. People think grippers are the clear choice because it is a grip tool right? In
my experience, this has not been the case. They may help in some instances (doing
holds), but we have to look into what aspect of grip we utilize in Strongman events and
what types may not apply.

Different types of grip strength:

Crushing: T
his would be the act of applying a lot of force on an object in a short burst
like closing a gripper, crushing a beer can, etc.

Pinch: This would be holding an object (or more) with just your fingertips and not
resting completely in your palm. Think holding two plates together.

Supporting:This would be holding onto an object for an extended period of times.
Example farmer’s walk, deadlifting, etc

So, how do we bring it all together? Clearly, supporting grip strength has the
most carry over, and is what should be the focus to not have our grip fail in specific
Strongman events. So what does that consist of? Simple, hold onto things for an
extended period of time. The more specific we can make our training, the more carry
over. Practicing events such as longer duration farmer's walks or holds, will have the
most direct carry over. Other aspects of grip strength, like crushing and pinch, do apply
as well but are not as direct of a correlation to success as supportive grip strength.

Grip also seems to be something that is easy to overtrain and get weaker, so
caution needs to be taken to ensure our training is as direct as possible without causing
unneeded fatigue for less overall benefit.


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Squeezing strength
When I say squeezing strength, I am talking about being able to hold onto an
object without handles with your upper body such as an Atlas Stone. You really squeeze
stones, sandbags, etc through forearms and chest. Exercises such as pec decks, cable
flyes, dumbbell flys, etc help to develop this.

Triple Extension
Triple extension is the act of locking of the hips, knees and ankles in unison in a
explosive athletic manner. It is a great way to generate force, and it’s involved in almost
every Strongman movement because using your entire body as one unit to do a
movement is always stronger than not. It is simply the most efficient way to do most
Strongman movements including, log cleans, atlas stones, any sort of loading, axle
cleans, continentals, circus dumbbell cleans, keg clean & press, and a whole lot more.
Learning to apply good triple extension will also carry over to almost any movement
that requires hip strength such as deadlifting. See why it is so important?
To perform triple extension, remember it all starts with the hips. Your first
movement in a lapped position should be to thrust your hips forward, not to stand
straight up. As you reach the top of your extension in unison your hips, knees and
ankles should lock at the same time. This comes easier to people with an athletic
background as they have most likely developed these motor patterns and skills at some
point in their life. Getting everything to fire at the same time in a coordinated fashion
can be difficult at first, but it just takes repetitive practice to perfect. The good thing is,
I’ve found the easiest way to teach triple extension is with Strongman movements.

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If I have an athlete who just can't seem to get it, I have them perform a variety of
exercises for repetitions at a low weight to develop the movement patterns. I simply call
these extensions. I instruct the athlete to get an implement (my favorite is the stone
trainer or a sandbag), put it in their lap with a higher hip position than normal, and
simply thrust the hips forward while exploding onto their toes and throwing their head
back, bringing the implement straight to the starting position and performing another
rep. See a demonstration here.

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Squatting For Strongman
With many people coming from other strength sports backgrounds such as
powerlifting, and the squat being touted as the ultimate exercise for overall muscular
development and strength (it probably is), people tend to overplay its importance when
structuring a Strongman routine. Now before everyone gets all mad, I am not saying the
squat is not important. It is, but it is not usually a contested lift in Strongman
competitions; therefore it should be treated as an assistance lift. Meaning, the goal of
how you program the squat in your training, should be with the idea of preparing you
for the sport of Strongman. This may include a squat type of event from time to time in
competition, but this is a very low percentage and probability. It is almost never for max
weight, and usually some type of variation of the squat such as lever lift (like a car squat
or barrels), an axle squat, or a squat where the plate, tires, or drums have to tap boxes on
the side.
So taking all this into consideration, how should you squat for Strongman and
what variant(s) of the squat should you use? We want to squat to build strength, reps
and volume build strength. Maxes test it and are taxing to recover from. As far as

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variants such as high bar, low bar, front squat, zercher squat, box squat, paused squats
or different specialty bars such as safety squat bar, cambered bar, etc; there is no one
BEST variation as they all have their uses and they should be utilized to address your
specific needs. When starting out, I think the traditional barbell back squat should be
the bulk of an athlete's squatting, as learning the skill of the squat is important for
development. Once someone has developed decent proficiency and strength (over 2x
bodyweight for men and 1.5x bodyweight for women for example), they should utilize
whichever style they feel most comfortable with and recover from the best. This takes
trial and error, so below I will list a few squat variations and what I believe are the pros
and cons of each.
Hi-Bar Back Squat:
Pros: “Natural” movement for most lifters starting out. Upright torso means stronger
core, emphasis on the quads.
Cons: Generally uses less weight, quad dominant movement so less stimulus on the
posterior chain. Can be harder on knees if you already suffer from knee problems.
Front Squat:
Pros: Arguably the most carry over to Strongman, as most events in Strongman are
front loaded (stone loads, log cleans, etc). Great for building up the back throughout
the lats and erectors, creates a strong core from the bar trying to pull you forward, less
strain on low back which most every Strongman event already takes a toll on, emphasis
on quads.
Cons: L
ots of athletes lack wrist mobility, core tends to limit the emphasis on legs, can’t
use as much load.

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Low Bar Squat:
Pros: Great to build up the hamstrings and glutes, athletes can tend to use more weight.
Cons: L
onger learning curve, more stress on the low back, and hips. Need more
shoulder mobility to perform and can be hard on the shoulders and wrists.
Paused Squats
Pros: Simulates a lot of Strongman movements which start in the bottom (log cleans,
atlas stone loads, etc). Increased time under tension will lead to more hypertrophy, uses
less weight while still maintaining difficulty makes it easier to recover from.
Cons: u
tilizes less load than non paused squats, athletes can tend to get lazy in the
bottom and rest relaxed, defeating the purpose of staying tight in the hole the entire
time.
Box Squat:
Pros: hip/hamstring strength, simulates the car deadlift movement pattern pretty well,
easier to recover from.
Cons: can lead to an athlete relying on the box and losing strength in the bottom, often
performed wrong.
Strongman Movements and Gym Alternatives

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Atlas Stones
Gym Alternatives
The Lap: stiff leg deadlifts, elevated snatch grip deadlifts ,various rows.
The Load:front squats, power cleans, kettlebell swings
The Squeeze: pec dec or db flyes, stone trainer, sandbag loads, no tacky stones
If you don’t have stones you can mimic them by using a few plates (preferably
bumper plates) and a l oading pin often referred to as a stone trainer.

Axle Clean & Press

Gym Alternatives

Deadlifts, hang cleans, cleans, push presses, strict presses, jerks, fat grips

If you do not have an axle, this is one of the cheapest implements to buy you can
pick them up for under $50. Using f at gripz is an easy alternative but I don't think it has
the best carry over.

Car Deadlift

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WATCH: How to Simulate a Car Deadlift

Circus Dumbbell


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Gym Alternatives:

Bottoms up kettlebell presses. This really helps build up the stability in the shoulder.

Face pulls and rear delt work: This helps tremendously as if a usually strong presser
struggles with the circus dumbbell, it usually to a lack of rear delt strength or mobility
issues.

Windmills

Seated dumbbell overhead press

You can practice with a regular dumbbell, but it is just not the same. It is better
than nothing. I like kettlebell presses as well. You can also buy a pair of fat gripz to
simulate the handle thickness.

Farmer’s Walk

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The grip: double overhand axle deadlifts or fat gripz on a regular bar , farmer’s
walk/dumbbell holds, & hangs for time. Long distance farmers’ walk.

Speed: T
imed farmer’s runs

Support: Long distance farmer’s walks, planks, high rep shrugs without straps

I Don’t Have:

It is as simple as picking something up and walking with it. Use dumbbells, s puds
traveling farmers handles, o r a trap bar can be used as well. Just pick up objects and
walk with them. Dumbbells will be significantly harder as they want to roll in your
hands, so take that into consideration.

Husafell (front carries for distance)
Gym Alternatives:

Various front carries, planks, backwards sled drags (hamstrings) any high rep hamstring
work. sandbag breathing drills.

I Don’t Have:

If you do not have a Husafell stone, figure out anything you can carry in the
front of your body. Such as a stack of plates or a stone trainer, even your friend can
work well just hopefully they are a good friend.

Log Press

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Gym Alternatives:
The Clean: front squat, power cleans, hammer curls & snatch grip deadlifts
The Press: b
arbell push press, close grip incline, flat bench and dumbbell overhead
presses (neutral grip), strict press, incline bench.
Stabilization: overhead carries, holding your lockouts for extended period of time, face
pulls, reverse ring flyes (rear delt work).
Viking Press

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WATCH: How To Simulate a Viking Press
Yoke

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Gym Alternatives:
Farmer’s walks, trap bar walks, barbell walks, barbell holds in the rack, barbell walking
lunges.
If you do not have a yoke, you can walk with a barbell on your back or do holds
in the rack. For just $69 you can pick up a pair of S pud Swing set straps that turn any
barbell into a yoke simulator.
Putting it all together and coming up with a program

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A lot of you may skip right to this part, and if so, I really advise you to go back
and read the entire book. A program is not magic, the magic is in getting an
understanding of why things are programmed. It is the age old saying of “give a man a
fish and he can eat for a day, teach a man to fish and he can eat for the rest of his life”.
The same goes here, but I don’t advise eating nothing but fish for maximal strength.
So, we have covered the unique demands of Strongman and how to prepare for
them, the different categories of events, and which alternatives we can use to get better
at those events if you don’t have access to them. But how do we put it together, and
where is the damn sample program you promised me?
Here are some common splits you can use:
Example A
Day 1:Vertical Pressing and Pulling
Day 2:Squat, legs and loading events
Day 3: H
orizontal Pressing and pulling
Day 4:Deadlift, back and moving events
Example B

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3 Days a week
Day 1: Squats, legs and moving events
Day 2:Pressing and Pulling
Day 3: D
eadlifts, hamstrings and loading events
Example C
Weekend Strongman Implement Access
Day 1: U
pper Body Pressing
Day 2: L
ower Body, deadlifts, squats, etc
Day 3:Upper and Lower Accessories with a focus on rows and weak points
Day 4: E
vent Training a press, moving event and a loading event

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Sample Program
Before You Start: P

lease consult the Strongman Exercise index for how to do
certain lifts. Starting Strongman How To Series Videos.

Don’t stress the small things. Need to change the days? Do it! Have limitations
whether it be your physical capability or your equipment use your best judgement and
refer back to this book and understand the systems and use substitutions as you see fit.

Terminology: AMRAP= As Many reps as possible. Any number followed by a letter
(example 2a, 2b) those are to be superset.


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Week 1
Monday
1. Barbell Clean & Press (clean each rep) 70-80% 6x3

2a. Lat Pulldowns 3x8
2b. Face pulls 3x12
3. Z Press 2x8
4. 3 way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 55/65/75% x 5 3 second pause on each
2. Back Squat 65% 2x8
3. Barbell walking lunge 3x8
4. Stone Trainer Extensions OR Zercher Lifts Off Pins 3x8
5. Weighted Planks 3 x 60 seconds

Thursday

1.Seated Strict Press 5x10
2. Incline DB Bench 2x15
3. Incline DB Row 2x15
4a. Hammer curls 3x12
4b. DB Shrugs 3x12
4c. Band Tricep press downs 3x15

Saturday

1. Deadlift 80% 5x5
2. Farmers Walk with Dumbbells or Trap Bar 5x50ft
3. Wide Grip Barbell Shrugs 2x15
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Dumbbell Side Bends 3x8


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Week 2

Monday

1. Clean & Press (clean once) 70-80%% 5x5
2b. Face pulls 5x20
3. Z Press 3x8
5a. Bicep curl 3x20

Tuesday

1. Paused Front Squat 60/70/80%x3/3/3 (3 second pause)
4. Stone Trainer Extensions OR Zercher Off Pins 3x10

Thursday

1. Seated Strict Press 4x10
2. incline DB Bench 4x10
4b. DB Shrugs 3x12

Saturday

1. 2” Deficit Deadlift 85% 6x2
2. Farmers Walk with Dumbbells OR Trap Bar 3x75ft
3. 1 arm Dumbbell row 2x15
4b. Ab Rollouts 3x8


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Week 3

Monday

1. Press (from the rack) to a 5 rep max
2b. Face pulls 5x20
3. Z Press 3x10
5a. Bicep curl 3x20

Tuesday

1. Paused Front Squat 65/75/85 x 5/3/1 (3 second pause)
4. Zercher Lift Off Pins 4x6

Thursday

1. Strict Press 5x8
4b. DB Shrugs 3x12

Saturday

1. Mid Shin Rack Pull 70% 2x8 (based off your deadlift from the floor)
2. Farmers Walks 3x50ft
4b. Ab Rollouts 3x8


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Week 4

Monday

1. Press from the rack 60% 3x5
2a. Pull ups 3x5
2b. Face pulls 3x20
3. Seated Dumbbell shoulder Press 3x10

Tuesday

2. Bodyweight walking lunge 2x100ft
3. Zercher HOLDS 3x30 seconds
4. Planks 3 x 60 seconds

Thursday

3b. DB Shrugs 3x12

Saturday

1. Deadlift 60% 3x5
2b. Ab Rollouts 3x8
3. Stone trainer 3x8


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Week 5

Monday

1. Clean & Press (clean each rep) 75-85% 3x3
2b. Face pulls 4x15
3. Z Press 4x8
5a. Bicep curl 3x20

Tuesday

2.Leg Press 3x12
3. Barbell Step ups 3x8
4. Zercher Off Pins 3x5

Thursday

1.Seated Strict Press 5x10
4b. DB Shrugs 3x12

Saturday

1. Deadlift 80% 3x3
2. Farmers Walk variation 3x100ft (100ft under 18 second runs)
3. 1 Arm Dumbbell Row 3x12
4b. Ab Rollouts 3x8


39
Week 6
Monday

1. Clean & Push Press (clean once) 85% 4x2
2a. Hang Cleans 5x3
2b. Face pulls 5x10
3. Seated Dumbbell Overhead Press 3x8
5a. Bicep curl 2x15

Tuesday

2. Zercher Squat 3x5
3. Barbell Step Ups 3x10
4. Stone Trainer Extensions (you can also use a heavy dumbbell) 3x5

Thursday

4b. DB Shrugs 3x12

Saturday

1. Mid Shin Rack Pull 80% 5x5 (80% of your deadlift from the floor)
2. Farmers Walk variation 3x50ft
4b. Ab Rollouts 3x8


40
Week 7
Monday

1. Push Press (from the rack) x3rm
2a. Pull ups 5x10
2b. Face pulls 5x20
3.Seated Dumbbell overhead Press 3x10
5a. Bicep curl 3x10

Tuesday

1. Paused Front Squat 65/75/85 x 5/3/1
4. Prowler Push Or sled drag 5x50ft 2 minute rest between rounds

Thursday

4b. DB Shrugs 3x12

Saturday

1.4” block Deadlift 80% x amrap
2. Farmers Walk 4x50ft
4a. Glute Ham Raises or stiff leg deadlifts 3x8
4b. Ab Rollouts 3x8

41
Week 8

Monday

2a. Pull ups 3x5 OR Lat Pulldowns 3x10
2b. Face pulls 3x20
3. Seated DB shoulder Press 3x10

Tuesday


Thursday

3b. DB Shrugs 3x12

Saturday

1. Deadlift 60% 3x5
2b. Ab Rollouts 3x8
3. Stone trainer 3x8


42
Week 9
Monday

1. Clean & Press (clean each rep) 80-90% 4x2
2a. Pull ups 5x5 OR Lat Pulldowns 5x10
2b. Face pulls 5x20
3. Incline Barbell Bench 3x5
4. Seated Lateral Raises 3x12
5a. Bicep curl 3x8

Tuesday

1. Front Squat 50/60/70%x5/5/amrap
3. Barbell walking lunge 3x
4. Farmers Walk HOLD 3x30 seconds

Thursday

4b. DB Shrugs 3x12

Saturday

1. Deadlift 80% 3x3
3.Zercher Lift 3x5
4b. Ab Rollouts 3x8


43
Week 10
Monday

1. Clean & Press (clean once) 70%x5 80% x 3 90% x amrap
2b. Face pulls 5x20
3. Incline Bench 3x6
4. Seated Lateral Raises 3x12
5a. Bicep curl 3x10
5b. Tricep pressdown 3x10

Tuesday

1. Front Squat 65/75/85%x3/3/amrap
4. Zercher carry 2x50ft or hold in rack

Thursday

4b. DB Shrugs 3x12

Saturday

1. Deadlift
2. Farmers Walks 3x50ft
3. Zercher Lift 3x3
4b. Ab Rollouts 3x8


44
Week 11

Monday

1. Push Press (from the rack) x1rm
2a.Lat Pulldowns 5x10
2b. Face pulls 5x20
3. Seated Dumbbell Overhead Press 3x8
5a. Bicep curl 3x20

Tuesday

3. Barbell Step ups 3x12
4. Leg Press 2x20

Thursday

4b. DB Shrugs 3x12

Saturday

1.Mid Shin Rack Pull 80% x amrap
4b. Ab Rollouts 3x8


45
Week 12

Monday

2a. Pull ups 3x5
2b. Face pulls 3x20
3. Seated DB shoulder Press 3x10

Tuesday


Thursday

3b. DB Shrugs 3x12

Saturday

1. Deadlift 60% 3x5
2b. Ab Rollouts 3x8
3. Stone Trainer Extensions OR Zercher Off Pins to a heavy 3


46

How To Train Strongman in A Regular Gym - Starting Strongman

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About The Author

How to Train Strongman in a Regular Gym

Highlights include 2012 California’s Strongest Man, 2012 Washington’s Strongest

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

Squatting For Strongman

Hi-Bar Back Squat:

How to Train Strongman in a Regular Gym

Low Bar Squat:

Strongman Movements and Gym Alternatives

How to Train Strongman in a Regular Gym

The Load:​front squats, power cleans, kettlebell swings

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

WATCH: How To Simulate a Viking Press

How to Train Strongman in a Regular Gym

Putting it all together and coming up with a program

How to Train Strongman in a Regular Gym

Here are some common splits you can use:

Day 1:​Vertical Pressing and Pulling

Day 2:​Squat, legs and loading events

Day 4:​Deadlift, back and moving events

How to Train Strongman in a Regular Gym

Day 1: S​quats, legs and moving events

Day 2:​Pressing and Pulling

Weekend Strongman Implement Access

How to Train Strongman in a Regular Gym

Before You Start: P

How to Train Strongman in a Regular Gym

1. Barbell Clean & Press (clean each rep) 70-80% 6x3

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

How to Train Strongman in a Regular Gym

Das könnte Ihnen auch gefallen

The Load:front squats, power cleans, kettlebell swings

Day 1:Vertical Pressing and Pulling

Day 2:Squat, legs and loading events

Day 4:Deadlift, back and moving events

Day 1: Squats, legs and moving events

Day 2:Pressing and Pulling