2025 USS Nationals Program

William Cody Abell

Strongman

Coach

William Abell

Brought to you by the 3 Most Decorated Lightweight Strongmen in the World - The 3rd year of USS Prep by ST! Countless People with PRs, Podiums and Lifetime firsts have been relying on us for the last few years with these programs!

AND ITS BACK!

12 weeks of training with your deload week into the comp planned!

$45

Get 2025 USS Nationals Program

STRENGTH

Get as strong as possible

SPEED

Be as fast as possible

SKILLS

Learn the technical aspects of all the movements

ENDURANCE

Have the engine to express your strength

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, kno you better, and keep you going longer, all through an ap

Equipment

Required

Bars-DBs-Log-Yoke-Trap Bar-Frame-Farmers

Sample Week

Week 1 of 13-week program

Sunday

Week 1 Day 1

Conditioning

LOG PRIMER AMRAP

Set A Timer For 6 Mins Go through this circuit briskly and HIGH execution 5 Med Ball Push Press, Hands-Feet-Head replicate ideal log set up focusing on knees OUT and thoracic extension 5 Band Reactive Vertical Jumps 5 Depth Jumps, land in Dip/Drive Stance 15 Straight Arm Pulldowns

Paused Log Clean And Push Press

7 x 3

Seated Strict Press

3 x 8

Half Kneeling Arnold Press

3 x 24

Behind The Neck Lat Pulldowns

3 x 12

Tricep Pushdown

3 x 12

Chest Supported IYT Raise

3 x 10

Bent Over Rear Fly

3 x 20

Monday

Week 1 Day 2

Conditioning

Deadlift Primer AMRAP

Set A Timer For 5 Mins Go through this circuit briskly and HIGH execution 30 Second Sorenson Hold 15 Copenhagen Hold, both sides on bench 30 Seconds Hollow Rock 10 Clamshells w/Hip circle or band, both sides

Trap Bar Deadlift

6, 5, 4, 6, 5, 4 @ 58, 62.5, 65, 62.5, 65, 70 %

Safety Bar Squat

3 x 8

Leg Press

3 x 10

Behind The Back Barbell Hold

1 x 1:30

Leg Extension

3 x 15

Prone Leg Curl

3 x 15

Straight Arm Pulldown

3 x 15

Wednesday

Week 1 Day 4

Conditioning

Aux Day Primer AMRAP V2

Set A Timer For 5 Minutes, Run Through This Circuit As Cleanly As Possible AMRAP Style 1 Turkish Get Up into 2 Windmills, Left Side 1 Turkish Get Up into 2 Windmills, Right Side 5 Banded KB Swings 3 Broad Jumps

Trap 3 Raise

3 x 24

Strict Log Press

12, 4, 4, 4

High Incline Bench Press

4 x 5

Glute Bridge Dumbbell Floor Press

3 x 12

Chest Supported See Saw Row

3 x 20

Mid Stance Cable Rotations

3 x 24

Seated Row

3 x 15

Incline Bicep Curls

4 x 12

Powell raise

3 x 20

Thursday

Week 1 Day 5

Conditioning

Strongman Day Primer AMRAP

Set A Timer For 5 Mins Go through this circuit briskly and HIGH execution 2 Turkish FRONT Rack Get Ups, Per Side-4 Total 5 Max Broad Jumps 5 Banded KB Swings 15 second Front Plank

Sandbag Throw

1 x 8:00

Trap Bar Deadlift

7 x 7

Yoke Carry

3 x 15

Yoke Carry

3 x 200

Frame Carry

3 x 15

Frame Carry

3 x 200