Strong Man Training

Sample Strongman Workout
Day 1
Deadlift from ground: 3 sets of 5 reps.

Deadlift partials (bar set 18” from ground): 2 sets of 5 reps, 2 sets of 2 reps
Stiff legged deadlifts: 3 set of 10 reps.

Leg Curls: 3 sets of 10 reps Bent over rows: 3 sets of 10 reps. (straight bar for 2 hand) (kettlebells or dumbells for 1 handed)

Shoulder Shrugs: 3 set of 10 reps, 2 sets of 5 reps.

15 minutes of various ab crunches

Stretch

Day 2
Bench Press: 5 sets of 5 reps

Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)

Biceps curl (straight bar) 4 sets of 10 reps

Dips (weighted if you can) 6 sets of 10 reps

Power Cardio: Suggestions –farmer’s walk with dumbbells, Carry 100lb plates, carry and load sand bags Stretch

Day 3 Off

Day 4
Squat or Leg Sled: 3 set of 10 reps, 4 sets of 5 reps

Leg Curl: 4 sets of 10 reps

Calf Raises: 5 sets of 20 reps

Power Cardio: Suggestions -carry and load sand bags, push or pull vehicles, stadium stairs carrying weight

Stretch

Day 5
Military Press: 3 set of 10 reps, 2 sets of 5 reps

Kettlebell Isometric Shoulder Exercises: front raise and hold, side raise and hold. These are great for training for the Crucifix Hold in Strongman

Power Cleans: 3 set of 10 reps, 2 sets of 5 reps

Full Pull with Kettlebell or One Armed Snatch with Dumbell: 3 sets of 10

15 minutes of ab work with a medicine ball

Stretch

Day 6
Build Endurance! Big Power Cardio Day Work with Strongman Implements you have or just find some heavy items and lay out a carrying medley

Wind Sprints at 80 percent effort 5 – 100 yards

5 – 50 yards (then add as you need)
This is great for building endurance and wind!

Stretch

Day 7 Off Suggestion: Get a massage on this day

CrossFit Thoroughbreds www.cf-tb.com


Jeremy Barnett-CFT
ISSA, IFPA, USAC, NATABOC, ACE, DSF: Certified Fitness Trainer, USA Cycling Coach, Specialist in Performance Nutrition, Post Injury Fitness and Rehabilitation Specialist, Functional Intergrated Training Specialist, Power Training Specialist, Core Strength Development Specialist, Program Design Specialist
Optimal Muscle Training Specialist
Sports Strength and Conditioning Specialist
Clinical kinesio Taping