Abe Strength
Strength & Conditioning, Tactical / Military, StrongmanThis program covers all bases of strongman. Static and dynamic strength, explosiveness, endurance, conditioning and being able to carry heavy objects. From yokes, to sandbags, farmers to throw bags, with all the pressing implements, this program has it all.
Whether you are an aspiring strongman competitor looking to get started or someone who just wants a taste of strongman training, a tactical individual looking to improve physical preparedness, or you're someone who just wants to get buck strong across a wide spectrum of movements and positions, this program will have you ready for whatever, whenever.
1 sessions per week
Must use App app to view and log training
Program Training
Warmup circuit
A
3 Rounds 15 Head Supported T-Raise Glute Bridge ISO w/ Adductor Squeeze :30 hold 16 Plank Shoulder Taps (8 taps per shoulder)
B
Snatch Grip Deadlift
5 x 5
C
Yoke Walk
3 x 50
D
Snatch Grip Row
4 x 8
E1
Single Leg Hamstring Curl of Choice
3 x 15
E2
Adductor Step In
3 x 10
E3
Front Rack Reverse Lunge
3 x 12
F
Reverse Hyper Machine
4 x 20
Warmup Circuit
A
3 Rounds 15 KB Pullover 15 SA DB Row against reverse band 15 Rope Cable Overhead Tricep Extension
B
Log Strict Press
3 x 1
C
Log Strict Press
3 x 5 @ 70 %
D1
DB Chest Supported Row
3 x 20
D2
Dips
3 x 15
E1
TRX Y Raise
3 x 10
E2
Single Arm Cable Crossbody Tricep Extension
3 x 15
F
Hanging Leg Raise
3 x 20
Warmup Circuit
A
10 Shoulder Swimmers 3 Rounds 10 Cuban Press 15 KB Swing 15 Poliquin Stepdowns Per leg
B
Sandbag Throw for Height
1 x 10
C
Log Clean and Press
D
5 Second Eccentric Front Squat
E
Nordics
3 x 8
F
5 Second Eccentric Bulgarian Split Squat
3 x 8
G
Back Extension
3 x 15
H
Reverse Hyper Machine
4 x 10
I
Hip Flexor Situp
3 x 8
Warmup Circuit
A
3 Rounds 8 Wide Grip Pull-ups 10 Push ups 8 Ab wheel
Dynamic Effort Circuit
B
6 Rounds 3 Z Press - add bands or chains if you have them 8 KB Snatch per arm 8 Medball slams
C1
Incline DB Bench Press
5 x 12
C2
Lat Pulldown
5 x 12
D1
Football Bar Standing Overhead Ext
3 x 10
D2
Wide Grip Barbell Curl
3 x 10
Shoulder/Upper Back Circuit
E
2 Rounds 15 Incline Rear Delt Raises 15 Incline Pec Flys 15 Lateral Raises 2x:20 Band ISO Reverse Fly
