Strongman Training Cycle

Strongman Workouts: Cycle 1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition
at the end of the twelve weeks.
Strongman: Cycle 1, Week 1, Day 1

http://breakingmuscle.com/strongman/strongman-cycle-1-week-1-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 1, Day 1: Max Effort Lower Body
Squat: Back Squat, work up to 5RM Farmers Walk: Heavy, 5 trips of 10m Good Morning: 3 sets of 8 reps Glute-Ham Raise: 3 sets of 10 reps Reverse Hyper: 3 sets of 10 reps Ab Work of Choice
Find Out Why You Should Train Strongman

http://breakingmuscle.com/strongman/strongman-cycle-1-week-1-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.)
Week 1, Day 2: Max Effort Upper Body Log Clean: Work up to 3RM Barbell Press: 3 sets of 8 reps Heavy Tire Flip: 4 sets of 3 reps Dumbbell Rows: 3 sets of 12 reps Dumbbell Bicep Curls: 3 sets of 12 reps Dips: 3 sets of 8 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-1-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength.
(Credit to Total Performance Sport for the inspiration behind this programming.) Week 1, Day 3: Dynamic Effort Lower Body Squat: 8 sets of 2 reps Stones: Light stones for speed, 4 sets of 3 stones Yoke: Heavy, 4 trips of 10m Glute-Ham Raise: 3 sets of 10 reps Reverse Hyper: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-2-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on
strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 2, Day 1: Dynamic Effort Upper Body Log Press: 8 sets of 2 reps Pull Ups: 3 sets of 8 reps Clean Grip Pulls: 3 sets of 8 reps Hammer Curls: 3 sets of 10 reps Tricep Extensions: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-2-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes
reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 2, Day 2: Max Effort Lower Body Good Morning: Work up to 5RM Back Squat: 3 sets of 10 reps Farmers Walk: Light, 4 trips of 30m Glute-Ham Raise: 3 sets of 12 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-2-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the
difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 2, Day 3: Max Effort Upper Body Log Press: Work up to 3RM Dumbbell Press: 4 sets of 10 reps Tire Flip: 3 sets of 5 flips Barbell Rows: 3 sets of 8 reps Dumbbell Bicep Curls: 3 sets of 12 reps Tricep Extensions: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-3-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious.
There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 3, Day 1: Dynamic Effort Lower Body Squat: 9 sets of 2 reps Stones: Heavy, 4 sets of 2 stones Yoke: Light, 4 trips of 30m Glute-Ham Raise: 3 sets of 12 reps Reverse Hyper: 3 sets of 12 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-3-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the
Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 3, Day 2: Dynamic Effort Upper Body Log Clean and Press: 10 sets of 2 reps Snatch Grip Pull: 3 sets of 8 reps Barbell Row: 3 sets of 10 reps Fat Gripz Pull-Ups: 3 sets of max reps Dips: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-3-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body
The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 3, Day 3: Max Effort Lower Body Deadlift: Work up to 3RM Squat: 3 sets of 12 reps Farmers Walk: Heavy, 6 trips of 10m Sled Pull: Light, 4 trips of 30m Reverse Hyper: 3 sets of 12 reps Ab Work of Choice

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Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 4, Day 1: Max Effort Upper Body Log Clean and Press: Work up to a 5RM Tire Flip: 4 sets of x 6 reps Pull-Ups: 3 sets x 10 reps Dumbbell Rows: 3 sets x 12 reps Dumbbell Hammer Curls: 3 sets x 10 reps Dips: 3 sets x 12 reps Ab Work of Choice

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Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 4, Day 2: Dynamic Effort Lower Body Squat: 10 sets of 2 reps Stones: 2 sets of all 5 stones, timed Yoke: Medium, 4 trips of 20m Romanian Deadlift: 3 sets of 10 reps Reverse Hyper: 3 sets of 15 reps Ab Work of Choice

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The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 4, Day 3: Dynamic Effort Upper Body Log Press: 8 sets of 3 reps Dumbbell Row: 3 sets of 12 reps Snatch Pulls: 3 sets of 8 reps Ab Work of Choice

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The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 5, Day 1: Max Effort Lower Body Squat: Work up to a 6RM Good Morning: 3 sets of 10 reps Farmers Walk: Medium, 4 trips of 30m Glute-Ham Raise: 3 sets of 10 reps Reverse Hyper: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-5-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body
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4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 5, Day 2: Max Effort Upper Body Log Press: Work up to 1RM Incline Barbell Press: 3 sets x 10 reps Tire Flips: 4 sets of 8 reps Fat Gripz Pull-Ups: 3 sets of max reps Barbell Rows: 3 sets of 8 reps Band Pushdowns: 50 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-5-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles:
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1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 5, Day 3: Dynamic Effort Lower Body Squat: 9 sets of 3 reps Stones: 5 sets of 2 heavy stones Yoke: Light, 5 trips of 30m Sled Pull: Medium, 4 trips of 20m Reverse Hyper: 2 sets of 12 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-6-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board.
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This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 6, Day 1: Dynamic Effort Upper Body Log Press: 9 sets of 3 reps Wide Grip Pull-ups: 3 sets of 8 reps Barbell Rows: 3 sets of 10 reps Bicep Curls: 3 sets of 10 reps Tricep Extensions: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-6-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the
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board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 6, Day 2: Max Effort Lower Body Squat: Max reps in 75 seconds with competition weight Farmers Walk: 25m for time with competition weight Good Mornings: 3 sets of 12 reps Glute-Ham Raise: 3 sets of 12 reps Reverse Hyper: 3 sets of 12 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-6-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide
18
range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 6, Day 3: Max Effort Upper Body Log Clean and Press: Max reps in 75 seconds with competition weight Tire Flip: 25m for time Dumbbell Rows: 3 sets of 12 reps Barbell Rows: 3 sets of 10 reps Hammer Curls: 3 sets of 12 reps Band Pushdowns: 50 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-7-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time
19
Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 7, Day 1: Dynamic Effort Lower Body Squat: 10 sets of 3 reps Stones: 3 sets of all 5 stones Yoke: Medium, 3 sets of 20m Sled Pulls: Heavy, 4 sets of 10m Reverse-Hyper: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-7-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time
20
Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 7, Day 2: Dynamic Effort Upper Body Log Press: 10 sets of 3 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-8-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds
21
Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 8, Day 1: Upper Body Deload Barbell Overhead Press: 3 sets of 10 reps Barbell Rows: 3 sets of 10 reps Clean Grip Pulls: 3 sets of 8 reps Dumbbell Bicep Curls: 3 sets of 10 reps Dumbbell Band Pushdowns: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-8-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at
22
the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 8, Day 2: Dynamic Effort Lower Body Squat: 10 sets of 3 reps Snatch Grip Deadlift: 5 sets of 5 reps Farmers Walk: Medium, 3 trips of 35m Sled Pulls: Light: 5 trips of 35m Reverse Hyper: 3 sets of 12 reps Ab Work of Choice
23

http://breakingmuscle.com/strongman/strongman-cycle-1-week-8-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 8, Day 3: Dynamic Effort Upper Body Log Clean & Press: 10 sets of 3 reps Zercher Carry: Heavy, 4 trips of 10m Fat Gripz Pull-Ups: 3 sets of max reps Barbell Rows: 3 sets of 8 reps Ab Work of Choice
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http://breakingmuscle.com/strongman/strongman-cycle-1-week-9-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 9, Day 1: Max Effort Lower Body Squat: Max reps in 75 seconds with competition weight Farmers Walk: 25m for time with competition weight Good Mornings: 3 sets x 10 reps
25
Glute-Ham Raise: 3 sets of 12 reps Reverse Hyper: 3 sets of 12 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-9-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 9, Day 2: Max Effort Upper Body
26
Log Clean and Press: Max reps in 75 seconds with competition weight Tyre Flip: 25m for time DB Rows: 3 sets of 12 reps Barbell Rows: 3 sets of 10 reps Hammer Curls: 3 sets of 12 reps Band Pushdowns: 50 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-9-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log.
27
If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 9, Day 3: Dynamic Effort Lower Body Dynamic Squat: 8 sets of 2reps Stones: 2 sets of all 5 stones Yoke: Heavy, 5 trips of 10m Sled Pull: Medium, 4 trips of 25m Reverse Hyper: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-10-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious.
28
There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 10, Day 1: Dynamic Effort Upper Body Log Clean & Press: 8 sets of 2 reps Zercher Carry: Light, 5 trips of 20m Fat Gripz Pull-Ups: 3 sets of max reps Barbell Rows: 3 sets of 8 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-10-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body
29
4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 10, Day 2: Max Effort Lower Body Squat: Max reps in 75 seconds with competition weight Good Mornings: 3 sets of 10 reps Glute Ham Raise: 3 sets of 15 reps Reverse Hyper Extensions: 3 sets of 15 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-10-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board.
30
This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 10, Day 3: Max Effort Upper Body Log Clean and Press: Max reps in 75 seconds with competition weight Tire Flip: 25m for time Dumbbell Rows: 3 sets of 12 reps Barbell Rows: 3 sets of 10 reps Hammer Curls: 3 sets of 12 reps Band Pushdowns: 50 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-11-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time
31
Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 11, Day 1: Dynamic Effort Lower Body Dynamic Squat: 10 sets of 3 reps Stones: 3 sets of all 5 stones Yoke: Light, 3 trips of 25m Sled Pulls: Medium, 3 trips of 30m Reverse Hyper: 3 sets of 10 reps Ab Work of Choice

http://breakingmuscle.com/strongman/strongman-cycle-1-week-11-day-2
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This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 11, Day 2: Dynamic Effort Upper Body Log Clean & press: 10 sets of 3 reps Zercher Carry: Medium, 4 trips of 15m Fat Gripz Pull-Ups 3 sets of max reps Barbell Rows: 3 sets of 8 reps Ab Work of Choice
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http://breakingmuscle.com/strongman/strongman-cycle-1-week-11-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 11, Day 3: Rest Day

http://breakingmuscle.com/strongman/strongman-cycle-1-week-12-day-1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at
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the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 12, Day 1: Light Day Squat: 3 sets of 12 reps Rows: 3 sets of 12 reps Press: 3 sets of 12 reps Back Extension: 3 sets of 12 reps
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http://breakingmuscle.com/strongman/strongman-cycle-1-week-12-day-2 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are: Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 12, Day 2: Rest Day

http://breakingmuscle.com/strongman/strongman-cycle-1-week-12-day-3 This is a twelve week strongman and strength training cycle, designed to build you up to a competition at the end of the twelve weeks. The competition events you will be training for are:
36
Squat: Max Reps in 75 seconds Tire Flip: 25m for time Log Clean and Press: Max Reps in 75 seconds Farmers Walk: 25m for time Atlas Stones: 5 stones for time These are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, to carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board. This cycle is partly based on the Westside Conjugate Method. You will repeat the following four cycles: 1. Maximum Effort Lower Body 2. Maximum Effort Upper Body 3. Dynamic Effort Lower Body 4. Dynamic Effort Upper Body The Dynamic Effort day should be done at least 72 hours after the corresponding Maximum Effort Day. For the Maximum Effort days, go hard and heavy. For the Dynamic Effort days, go fast and furious. There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that difference. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main press lift is performed with a log. If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. Although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength. (Credit to Total Performance Sport for the inspiration behind this programming.) Week 12, Day 3: Competition Squat for Max Reps in 75 seconds Tire Flip 25m for time Log Clean and Press for Max Reps in 75 seconds Farmers Walk 25m for time Atlas Stones (5 stones) for time
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Strongman Workouts: Cycle 1 This is a twelve week strongman and strength training cycle, designed to build you up to a competition

at the end of the twelve weeks.

Strongman: Cycle 1, Week 1, Day 1

Find Out Why You Should Train Strongman

Strongman: Cycle 1, Week 1, Day 2

Find Out Why You Should Train Strongman

Strongman: Cycle 1, Week 1, Day 3

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Strongman: Cycle 1, Week 2, Day 1

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Strongman: Cycle 1, Week 2, Day 2

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Strongman: Cycle 1, Week 2, Day 3

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Strongman: Cycle 1, Week 3, Day 1

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Strongman: Cycle 1, Week 3, Day 2

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Strongman: Cycle 1, Week 3, Day 3

Strongman: Cycle 1, Week 4, Day 1

Strongman: Cycle 1, Week 4, Day 2

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Strongman: Cycle 1, Week 4, Day 3

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Strongman: Cycle 1, Week 5, Day 1

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Strongman: Cycle 1, Week 5, Day 2

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Strongman: Cycle 1, Week 5, Day 3

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Strongman: Cycle 1, Week 6, Day 1

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Strongman: Cycle 1, Week 6, Day 2

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Strongman: Cycle 1, Week 6, Day 3

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Strongman: Cycle 1, Week 7, Day 1

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Strongman: Cycle 1, Week 7, Day 2

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Strongman: Cycle 1, Week 8, Day 1

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Strongman: Cycle 1, Week 8, Day 2

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Strongman: Cycle 1, Week 8, Day 3

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Strongman: Cycle 1, Week 9, Day 1

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Strongman: Cycle 1, Week 9, Day 2

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Strongman: Cycle 1, Week 9, Day 3

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Strongman: Cycle 1, Week 10, Day 1

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Strongman: Cycle 1, Week 10, Day 2

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Strongman: Cycle 1, Week 10, Day 3

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Strongman: Cycle 1, Week 11, Day 1

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Strongman: Cycle 1, Week 11, Day 2

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Strongman: Cycle 1, Week 11, Day 3

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