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This Program is designed for someone that is new or looking to get into strongman and isn’t sure how to go about it. Ther
e is very little information on Strongman specific programs and the few that are out there Are more for the intermediate
to advanced athlete. There is a big void for those looking to do their first strongman specific program or are new to stron
gman training in general.
Don’t stress the small things. Need to change the days? Do it! Need to train 3 days instead of 4? Go ahead, don’t have thi
s specific implement? Buy it! errrr I mean improvise… ;) this is not a “method” its just something to follow and like any pr
ogram should be it is a guideline.
Before You Start: Please consult the Strongman Exercise index for how to do certain lifts.
Starting Strongman How to Series
Moving events: (yoke, farmers, etc) will be regulated by speed not weight. This makes sure you don’t go too damn heavy
on them! A common problem I see.
Front Carry: This can be keg, sandbag, stone, a bunch of plates, be creative!
Loading event: Same deal. Anything loaded onto a platform or over a bar. Stone, keg, sandbag, plates, etc.
Pull ups: If you can’t do pull ups use a band to assist you or do Lat pull downs at twice the prescribed reps.
Pressing Events: (Log/Axle, etc) pick one per cycle and stick to it. If you only have access to pressing implements 1 day a
week (event day) Move the main lift on the pressing day to event day and make the main movement on day 1 Barbell
Push presses from the rack
Terminology: AMRAP= As Many reps as possible. Any number followed by a letter (example 2a, 2b. those are to be super
set.
Bump up your maxes on squat and deadlift 5-10lbs every 4th week during the cycle.
Week 1
Monday
Tuesday
Thursday
pg. 1 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Saturday
Week 2
Monday
Tuesday
Thursday
Saturday
pg. 2 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 3
Monday
Tuesday
Thursday
Saturday
pg. 3 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 4
Monday
Tuesday
Thursday
Saturday
pg. 4 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 5
Monday
Tuesday
Thursday
Saturday
pg. 5 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 6
Monday
Tuesday
Thursday
Saturday
pg. 6 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 7
Monday
Tuesday
Thursday
Saturday
pg. 7 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 8
Monday
Tuesday
Thursday
Saturday
pg. 8 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 9
Monday
Tuesday
Thursday
1. Standing Strict Shoulder Press 5x10
2. Incline DB Bench 2x1
3. Incline DB Row 2x15
4a. Hammer curls 3x12
4b. DB Shrugs 3x12
4c. Cable Triceps ext. 3x15
5. Farmers Walk 4 x 10m
Saturday
pg. 9 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 10
Monday
Tuesday
Thursday
Saturday
Monday
Tuesday
Thursday
Saturday
Week 12
Tuesday
Thursday
Saturday