The jumps I would recommend going are no higher than 10 pounds. Deadlift — 4 x 6, increase weight from week 2, Stone series — 5 stones lightest to heaviest. Bench press — 3 x 10 at 60%, last set will be for max reps. No misses! Put more thought into it.People put more thought into ordering a pizza than they do their physique or strength goals. You must have JavaScript enabled in your browser to utilize the functionality of this website. ... 12 Week Strongman Bodybuilding Program. This program is designed to build strength and improve speed in the Strongman/Strongwoman events, while still incorporating isolated movments to cause hypertrophy. $50.00 NOT for PREP - 12 Week Destroyer / Strongman Program. Tricep pushdowns. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. Chet has already written five cycles of workouts, which run in twelve-week cycles. Unilateral Strength Training. Add to Wishlist. Squat, bench, and deadlift are constant throughout, and accessories/strongman events change each block. 1. The basics you must know: The following routine is designed as a basic guide or template for those new to the strongman sport. Also, if you have a competition with a dumbbell or axle, then just switch the implement out for what you have coming up. Usually a typical training week will be 4 days. Squat — 4 x 4 at 82.5% 2. Be the first to review “12 Week Strongman Program” Cancel reply. Work up to 2 heavier runs this week, but no misses, Log clean and press — 4 x 6, increase weight from week 2, One arm standing dumbbell strict press — 3 x 10 each, Wide grip pull-ups — work up to 40 with as little rest as possible, Cable lateral raises — 3 x 8 with 5 second eccentric, Squat — 5 x 3, increase weight from week 2, Front squats — 3 x 5 with 5 second eccentric, beltless, Yoke — 2 sets 50 feet, increase weight from week 2, Walking lunges — 3 x 10 each with dumbbells or hang chains on neck, Bench Press — 5 x 3, increase weight from week 2, Close-grip push-ups — max reps in 90 seconds, Farmers walk — 5 speed runs under 8 secs, make a SMALL jump from week 2, Keg over bar — 3 x 8, use the same weight for all 3 sets, get in a good rhythm. 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. It has no deloads though it uses DUP and has lighter days sprinkled throughout. I will not give specifics, since this is Brian's source of income AND it … ... 4 to 6 8 to 12 3 Finisher A Dumbbell Head Carry Pick up a dumbbell by the head in each hand and take it for a walk. Is Programming More Important Than Technique? Farmers walk — Work up to a heavy 50 feet PR time! Christmas Sale: save 15% sitewide with code HOLIDAY20, Free Shipping + free beanie with a $49.95 qualifying order. This program can be used during the off-season or, for some of you like myself who like to compete in both close together, you can use it right up until your competitions. Seated dumbbell lateral raise — 3 x 12 5. The bigger and stronger you get, the more physically challenging it becomes to train the deadlift in a linear progression style. Saying \"I want to lose weight\" is not a goal. However, low reps do still build plenty of muscle alon… Tricep pushdowns. Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. A strongman needs to be a well-rounded athlete with speed, endurance and technique. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. Bulgarian split squat — 3 x 10 each leg, with dumbbells, Stone to podium/over bar 3 x 5 at 80%, go two inches above competition height, Pause front squats — 3 x 5 with 2-second pause at bottom, Yoke — work up to a heavy 50 feet for 2 runs of 50 feet, no drops, Reverse sled drags — 4 x 100 feet with 90-second rest, Farmers walk — 5 speed runs for 50 feet at 65% with 60-second rest, preferably under 8 seconds, Stone to podium/over bar — 3 x 3 at 90%, go two inches above competition height, Neutral grip pull-ups — 4x at max, if more than 10, add weight, Farmers walk — 3 x 50 feet runs with moderate weight, sub-10 seconds, Stone to podium/over bar — 5 x 1 at 95%, go 2 inches above competition height, Log clean and press — at 82.5%, 3 x 3, max reps (no time just go until you are about to miss a rep), Neutral grip pull-ups — 4 x at max , if more than 10, add weight, Yoke — work up to a heavy 50 feet for 2 runs of 50 feet, no drops, Reverse sled drags — 4 x 100 feet, with 90-second rest, Deadlift — at 82.5% 3 x 3, max reps (no time just go until you are about to miss a rep), Log clean and press — 8 x 2 at 65% with 60-second rest. Logclean and press — 3 x 8 at 65% 2. Leg press / front squats. Squat 2. Has one of you tried or looked at Allan Thrall’s 12 week free strongman program? Compare. Category: Training Programs. This Program focuses on Strongman events with a Hypertrophy "Bodybuilding" aspect in mind. Christmas Sale: save 15% sitewide with code HOLIDAY20 Free Shipping + free beanie with a $49.95 qualifying order, TAGS: matt mills, off season, program, strongman, powerlifting. Dumbbell bench press. Usually a typical training week will be 4 days. And powerlifting have always been connected a novice 4-week blocks jumps i would recommend going are no higher 10. Which we can conceive a goal lighter days sprinkled throughout utilize the 12 week strongman program of this website and.... Be exact, realistic, and deadlift every week with the strongman sport sports throughout my career reps isolation. You, you will see each block specialization workout routine designed to build strength and improve in! 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