General Warm-up – Squat/Deadlift Day and Event Day

1. Light Foam Rolling the hips
2. Mobility exercises
a. Leg swings
b. Fire Hydrants (I do these standing, not on the floor)
c. Bodyweight squats
d. Static Lunge stretch (concentrate on stretching the hip flexors
and squeeze the glute)
3. Kettlebell swings to help warm up the lower back
Monday:
& Speed Squat (any squat variation) – 50% x 10 x 2
& Walking Lunges – bodyweight only – 3 x 15 per leg
& Light Leg Extensions – 3 x 12
& Calf Raises – 3 x 25

The Cube Method for Strongman
Speed Squat
Date:
Speed Squats: _________________ page 18
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 1: ____________________________ page 23
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 2: ____________________________
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 3: ____________________________
_____ x _____ _____ x _____ _____ x _____
Speed Squat(paul)
Date:
Speed Squats: _________________ page 18
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 1: ____________________________ page 23
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 2: ____________________________
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 3: ____________________________
_____ x _____ _____ x _____ _____ x _____

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