Strongman Push-Pull
William Cody Abell
Strongman, Weightlifting, Powerlifting, Functional Fitness**Brought to you by Stronger-Together! ** The single best programming and coaching resource in the world of Strongman
This program is specifically designed to peak your Deadlift and Push Press while maintaining a baseline for Fitness and Technical Awareness of Strongman Implements
Written by Cody Abell and Ross Remillard. 2 Phenom 80KG Strongman Athletes and Coaches
Primer
A
30 Seconds Cardio Machine Of Choice 10 Quarter Squat Jumps 10 unweighted Hip Extensions or Banded Mornings 10 Band Pull Aparts 10 Light Russian KB Swings After Self Directed Warm Up, 3 Rounds OR 5 Total Rounds for complete total warm up Rest 0-30 Seconds Between Movements Rest 30-60 Seconds Between Rounds
B
Conventional Deadlift
4 x 5 @ 7
C
Good Morning
3 x 8 @ 7
Leg Extensions - Leg Curls
D
60 Seconds Cardio Machine Of Choice or Jog 15-20 Leg Extension/Seated Band Leg Curls 15-20 Leg Curls/Hamstring Curls 3 Full Sets Suggest Resting 0-15 Seconds Between Movements Suggest Resting 2 Minutes Between Sets ***Lets flood those legs with blood, weight is irrelevant, just move like a body builder on these***
E
Hip Extension
3 x 20
Primer
A
After Self Directed Warm Up, 3 Rounds OR 5 Total Rounds for complete total warm up 10 Jumping Lunges, 5 Per Leg 20 Band Pull Aparts 10 Air Squats 20 Band Pass Throughs 5-10 Clean Perfect Strict Push Ups Rest 0-30 Seconds Between Movements Rest 30-60 Seconds Between Rounds
B
Push Press
4 x 6 @ 7
C
Elevator Strict Pull Up
4 x 6 @ 6
Blood For The Blood Gods
D
This Triplet will have 12-15 Reps Per Movement Glute Bridge Floor Press, 12-15 Reps Dumbbell Pullover, 12-15 Reps Bent Over Rear Fly, 12-15 Reps ***The Goal here is time under tension and isolating your upper body, each set of each movement should take around 25-30 Seconds, if they are shorter SLOW DOWN****
E
Dumbbell External Rotation Knee On Elbow
6 x 12
F
Assault Bike
1 x 10:00 @ 7
Primer
A
30 Seconds Cardio Machine 10 Cossack Squats, 5 Per Direction 10 Reverse Lunges, 5 Per Leg 10 Band Upright Rows After Self Directed Warm Up, 3 Rounds OR 5 Total Rounds for complete total warm up Rest 0-30 Seconds Between Movements Rest 30-60 Seconds Between Rounds
B
Romanian Deadlift (RDL)
4 x 6 @ 7
C
Pendlay Row
3 x 8 @ 7
D
Leg Press
3 x 8 @ 8
E
Safety Bar Squat
3 x 8 @ 8
Glutes-Triceps
F
Option A Back Elevated Hip Thrusts, 12-15 Reps Strict Dips/Banded Push Ups, AMRAP RPE 7-8 Option B GHRs, AMRAP RPE 6-7 Strict Dips/Banded Push Ups, AMRAP RPE 7-8 Rest 0-15 Seconds Between Movements Rest 90-120 Between Sets 3 Total Sets
Circuit
G
50ft Light Reverse Sled Drag, have harness around hips-not shoulders, Sub Hip Circle/Resistance Band 20 Double Dumbbell Side Bends, 10 Per Side 10 Stir The Pots, 5 Per Direction 3 Full Rounds/Sets Sled Drag should take about 15-20 Seconds Side Bends and Stir The Pots around 25-30 Seconds Rest 15-30 Between Movements Rest 60-90 Between Sets
Conditioning
A
STRONGMAN DAY WARM UP
10 Lateral Steps W/Hip Circle Left AND Right 10 GHD Side Bends/QL Raise, 5 Per Side 10 Supine Glute Bridges 10 Jumping Alternating Lunges, 5 Per Leg 10-15 Second Planche LEAN NOT PUSH UP 3 Sets Rest around 15-30 Between Movements Rest 45-60 Between Sets
B
Sandbag Toss
1 x 20
Front Carry - Sled Push
C
100ft Front Carry (50 down and back, object of choice, any front/anterior loaded object) 50ft Empty Sled Push, Fast foot turn over Every 2 Minutes x 5 Sets Begin At 0,2,4,6,8 Keep Efforts and Loads in Check across all sets Loads LIGHT - This is for fitness/GPP
Farmers Carry - KBS
D
Shuttle Run To Farmers Handles 50ft Farmers Carry 10 Heavy Russian KB Swings Shuttle Run back to starting point Every 3 Minutes x 4 Sets Begin At 0,3,6,9 Keep Efforts and Loads in Check across all sets Loads LIGHT - This is for fitness/GPP
Core
E
20 KB Pull Through From Front Plank,10 Per Side 15 Feet Anchored Sit Ups AMRAP Strict Hanging Leg Raises, Stop 1 Rep shy of failure
Circuit
F
60 Seconds Cardio Machine Of Choice (Jog/Walk is acceptable) 20 Low Lateral Box Step Overs, 10 Per Leg 10 Standing KB Halos, 5 Per Direction 10 Cossack Squats, 5 Per Side 5 Unweighted Jefferson Curls
Cody Abell
2 Time Arnold Classic Podium, 2 National Podium Finisher, 4 Time Worlds Athlete
Ross Remillard
Top 10 OSG/Worlds, National Podium Finisher, Clash Pro Athlete
Why NOT? Building your base level Pressing and Pulling Power is paramount not only for Sport but for LIFE
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