I hope to compete in strongman one day, and that is why this program is focused on Front Squat, Deadlift, Push Press, and all sorts of rowing movements.
I’m not getting into a ton of event specific stuff at this point due to equipment concerns, which I’ll be working on this summer. I’m going to build a log and some stones.
On that note, here is my 4 week program to start the summer. I’m doing a ghetto-volume fluctuation approach, which I’m not applying too much to power snatch. I’m not incredibly familiar with how to fluctuate volume and intensity appropriately with that type of movement.
I welcome any and all critiques. They make me better, after all.
BTW, I spend a good deal of time with prehab stuff. I warm up with foam rolling, a dynamic flexibility routine, and then a specific warm up for the first exercise. I like to spend time on ankle mobility and such between sets. That way I don’t skimp on the rest periods and cut myself short.
W1: Moderate Volume
W2: Lower Volume, Higher Intensity
W3: High Volume: +1 set for each assistance movement
W4: Deload: -1 set for each assistance movement
S OFF
M Lower1
T Upper1
W OFF
R Lower2
F Upper2
S Conditioning
DAY1: Lower: Strength: Deadlift Focus
A. Deadlift
W1: 8 singles over 90%
W2: 6 singles over 90%
W3: 10 singles over 90%
W4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Ankle Mobility
B. Forward Lunge
3 sets of 6 reps per leg
Rest 1-1.5 minutes
C. DB Step up to Low Step
2 sets of 12 reps
Rest 1 minute
C. Ab Wheel
3 sets of 6-15 reps
DAY2: Upper: Strength: Back Repetition Focus
A. Bench Press
W1: 4x5
W2: 4x4
W3: 5x5
W4: 3x5
Rest 3-5 minutes
B. Close Grip Chin
3 sets of max reps with bodyweight
Rest 2-2.5 minutes
C. Kroc Row
1 set of death
D. Close Grip Floor Press
3 sets of 6 reps
Rest 2 minutes
PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Thumbs up Low-Trap Raises
15-20 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
BEACH TIME
F1. Preacher Curl
2 sets of 6-15
F2. Cable Pressdown
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved
DAY3: Lower Body 2: Power: Power Snatch Focus
A. Power Snatch or DE Front Squat
Power Snatch
W1: 6x3
W2: 6x3
W3: 6x3
W4: 4x3
Or
@50-60% for Front Squat
W1: 10x2
W2: 10x2
W3: 12x2
W4: 5x2
B. Front Squat
W1: 4x6
W2: 3x6
W3: 6x6
W4: 2x6
Rest 2-2.5 minutes
B2. No Money Drill
12 reps
C. Bulgarian Split Squat
3 sets of 6 reps per leg
Rest 1 minute
D. Elevated Side Plank
3 sets of 20-30s per side
Rest 45 seconds
E. Back Extension
2 sets of 8-15 reps
Rest 30 seconds
DAY4: Upper Body 2: Strength: Push Press Focus
A. Push Press
Week 1: 8 singles over 90%
Week 2: 6 singles over 90%
Week 3: 10 singles over 90%
Week 4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Lunging Hip Flexor Stretch
15s/side
B1. Yates Row
3 sets of 6-8 reps
Rest 1 minute
B2. Weighted Push-Up
3 sets of 6-8 reps
Rest 1 minute
C. Lat Pull Down
2 sets of 12 reps
Rest 60 seconds
PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Lateral Raise
15 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
BEACH TIME
F1. Reverse Curl
2 sets of 6-15
F2. Skull Crusher
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved
DAY5: Conditioning: Hip Extension Focus
A. Hip Extension Focused Movement
Sled Push
DB/KB Swing
Long Stride Lunge
Etc . . .
60 seconds on, 30 seconds off
6 rounds
B. Jump Rope Sprint
30 seconds on, 15 seconds off
4 rounds
GENERAL PREHAB
C1. Prone Internal Rotations
20 reps
3020 Tempo
C2. Dynamic Hip Flexor Mobilization
15 reps
3020 Tempo
C3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
Perform Circuit Twice: No Rest Between
