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Strongman Training Plan


Strongman Workout

What is Strongman Training?

Whether it’s lifting huge atlas stones, hoisting immense weight with deadlifts or pulling huge loads as you drag yourself from A to B, Strongman Training is all about functional strength. For bodybuilders, powerlifters and strongmen alike, this style of training is a great way to build all-over power like you’ve never felt before.

Think of the world’s strongest men and then of the things they’re known for. Whether it is log lifts, sled pulls or atlas stones, you’ll be able to build primal strength that emulates movement patterns we’ve had – but have neglected. Rekindle your raw strength and enjoy training again by ditching the standard weights and using a number of fun objects.

Benefits of a Strongman Training Plan

Like powerlifting, Strongman movements consist of lots of compound lifts that recruit multiple muscle groups. With that in mind, overall hormone secretion is greater as your central nervous system is put under more strain.

Strongman builds functional, explosive strength that can be useful in real world situations – but mostly it’s a fun way to test yourself outside of traditional gym exercises. Some events, such as the tyre flip, will tax your entire body, including your cardiovascular system.

Lastly, some events can be practiced with minimal equipment. Ask a bar or pub for an empty keg, take it to a field and throw it over your head. It’s a great way to improve your posterior chain’s strength. You can do a lot of the exercises outdoors, increasing your vitamin D exposure and general happiness. Sometimes it’s nice to escape the gym!

MaxiNutrition (Formerly Maximuscle) Strongman Training Plan

To start this program, you’ll need to make sure you have a collection of Strongman objects in your gym. If you don’t, you might have to substitute. You can use dumbbells for farmer’s walks, a barbell for deadlifts and log lifts and a standard prowler for a sled pull.

This is a 6-week plan with alternating volume/strength weeks. If you feel weak at any particular Strongman lift, add it to your routine on a day that makes sense.

Volume Weeks: Weeks 1, 3 and 5

    Day 1 – Upper body
  • Clean and Press with thickest bar you can find – 3 x 10
  • Sled Pulls – 10 x 20 metre pulls
  • Deadlift - 3 x 10
  • Seated Overhead Dumbbell Press – 5 x 5
    Day 2 – Lower Body
  • Tyre Flips – Flip a tyre for 3 sets of 10
  • Barbell Back Squat – 5 x 5
  • Front Squat – 3 x 6
  • Farmer’s Walks/Yolk Carry – 5 x 25 metres carry
    Day 3 – Pull
  • Deadlift – 3 x 10
  • Rack Pulls – 3 x 10
  • Farmer’s Walks – 3 x 10
  • Barbell Rows – 3 x 10
    Day 4 – Full Body
  • Log Lifts - 3 x 10
  • Sled Pull - 3 x 10
  • Tyre Flip - 3 x 10
  • Atlas Stone Lifts – 3 x 10

Strength Weeks: Weeks 2, 4 and 6

    Day 1 – Upper Body
  • Log Lift - 5 x 5 at 70% of your 1RM Clean and Press
  • Sled Pulls – 3 x 25 metre pulls
  • Seated Overhead Dumbbell Press – 5 x 5
  • Weighted Dips 5 x 5
    Day 2 – Lower Body
  • Tyre Flips – Flip a heavy tyre 5 sets of 3.
  • Barbell Back Squat – 5 x 5
  • Front Squat – 3 x 6
    Day 3 – Pull
  • Deadlift – 3 x 6
  • Farmer’s Walks – 3 x 6
  • Barbell Rows – 3 x 6
    Day 4 – Full Body (Strongman events)
  • Atlas Stone Lifts – 3 x 5
  • Yolk Carry/Farmer’s Walks – 3 x 20 metres carry
  • Sled Pull – 3 x 25 metre pull
  • Heavy Tyre Flips – 3 x 5

Final thoughts

A full body workout like no other, Strongman Training is usually event-specific. Our own program is not designed for peaking for a specific event, so will suit someone looking for a more general Strongman-style workout.

You can alter any event as long as you match its training intent (push, pull, grip etc.) But you cannot add any extra workout days, as your body will crave rest and good nutrition. Consuming plenty of protein will help keep your muscles in good condition as you train. Check out our strength and power range to help you.

Break free of standard gym routines and try out your Strongman potential. Who knows? You might someday be one of Britain’s best.

This training programme is only suitable for an experienced person in good physical condition. Please consult a training expert before engaging in this programme. You engage in this fitness programme at your own risk. HNC accepts no liability for personal injury, loss or damage which you may suffer as a result of attempting any of the activities outlined in this training programme.