2025 Strongman Corp Nationals Prep
Stronger-Together
StrongmanThis is 2025 Strongman Corporation Nationals Prep Program! Taking place in September in Las Vegas!
This Program is written by Stronger-Together. A Coaching Team comprised of ALL Pro Weight Class Strongmen/Strongwomen and Multiple National - World Champions. Cody Abell, Ross Remillard, Andrew Hanus and Jill Funk!
WHO IS OUR ATHLETE AVATAR?
Who is this for? We have VARIOUS clients and customers that purchase our program the last few years. We built this program around an athlete who is in that middle zone. That May get 0-2 Reps on any event at any time. So we pivot between RPE and percentage work. The percentage work can be applied to PERSONAL BESTS or Contest Parameters which is why we are capitalizing on that!
EVENT DETAILS
-MAX OVERHEAD PRESS We are using a mix of volume and skill work to build strength and proficiency in this event with a lot of Shoulder Stabilization and Tricep work! Also giving tips on what movements to use for different pressers. Such as Push Press versus Split Jerk and etc!
-DEADLIFT MEDLEY the 3-2-1 Medley for time! We are putting MAJOR emphasis on the first 2 bars and leaving out the silver dollar until the very end to mitigate fatigue and also to build as much BRUTE RAW Pulling Strength. We also will be utilizing a lot of Good Mornings as Strength Support and Drivers to carry over into allll the events
- HOIST LIFT This is a tough event to replicate exactly so we will be focusing on lactic efficiency the first 4-5 weeks and transitioning into Strong back and arm strength with some skill work involved and in the peak alternating between heavy and speed weeks
- CIRCUS DUMBBELL We will be hitting CDB twice as a week after the first 4 weeks, one day to get strong the other day to get conditioning and skill work in
- FRAME CARRY We're hitting grip twice a week whether its suitcase DL with Holds or Holds into Frame Carry work later in the week but we are building a huge foundation of grip and hand strength across multiple avenues and relying on linear progressions and not just pummeling you to death
- KEG OVER BAR Loading for REPS! An ST Classic! We will be spending the first 4 weeks to building a base of fitness and GPP To build off then transitioning into timed AMRAPS and drop sets so you are STRONG and have an ENGINE
Conditioning
A
Bench Press Primer
3 Rounds - Rest 60 Seconds Between Rounds - Rest 0-20 Seconds Between Movements 5 Diamond Push Ups 10 Standing Cuban Press w/Light Weight 15 Thumbs Out Pull Aparts 20 Second Front Plank On Palms
B
Press Off Blocks
7, 5, 3, 7, 5, 3 @ 62.5, 65, 67.5, 65, 67.5, 70 %
C
Seated Strict Press
3 x 8
D1
Seated Dumbbell Strict Press
3 x 12
D2
Strict Supinated Pull Up
3 x MAX
E1
Lu Raises
3 x 15
E2
Thumbs Out Banded Pull Aparts
3 x 15
Conditioning
A
Deadlift Aerobic Primer
30 Seconds Cardio Machine Of Choice (full body ideally) 30 Seconds, Side Plank Left 30 Seconds, Side Plank Right 6 Hip Airplane, Left 6 Hip Airplane, Right 30 Seconds Of Banded Hip Thrust OR Glute Bridge Rest 60 Seconds Between Rounds HIGH Execution on these movements 3 Rounds
B
Conventional Deadlift
4 x 5 @ 72.5 %
C
Safety Bar Good Morning
3 x 8
D
Suitcase Deadlift
3 x 10
E
GHD Sorensen Hold
3 x 0:30
F
Gorilla Row
3 x 20
Conditioning
A
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
B
Paused Front Squats
3 x 8
C
Circus Dumbbell Clean & Press
1 x 8:00
D
Glute Bridge Floor Press
3 x 6
E1
Standing Single Arm Strict Press
6 x 12
E2
Trap 3 Raise
6 x 12
F
Side Laying Dumbbell Pullover
3 x 8
G
Bent Over Rear Fly
3 x 20
Conditioning
A
Loading - Yoke Primer
After Self Directed Warm Up 12 V Ups 10 Cossack Squats, 5 Per Leg 6 Goblet Squats, Pause In Hole Each Rep 15 Second Side Plank Left 15 Second Side Plank Right 3 Sets Rest 0-15 Between Movements Rest 60 Between Sets
B
Wagon Wheel Deadlift
8 x 3 @ 62 %
Arm Over Arm - Push
C
8 Min EMOM 1 - 50ft Standing Arm Over Arm Sled Pull 2 - 50ft Sled Push with Sled ***This is Upper/Anterior conditioning focus on long strong pulls and grip Work HARD on BOTH of these movements
D
Frame Carry
3 x 150 @ 57 %
Keg - Bike
E
8 Min EMOM Min 1 - 20 Seconds Bike Sprint, Work hard Min 2 - 2 Loads To Comp Height Bike - Any Air Bike is fine, Echo Assault Airdyne Erg but if no bike any cardio machine OR 8 Burpees Keg - For now we are building loading capacity so The implement doesnt matter, just pick weight/object that fits into these parameters, Same weight for entire EMOM
F
Incline Bicep Curls
3 x 15
G
Seated Calf Raise
3 x 20
H
Hip Extension
3 x 15
Conditioning
I
Event Day Flush
90 Seconds Cardio Machine Of Choice 10 Prone Scorpions, 5 Per Side 10 90/90 Hip Switch, 5 Per Side 10 Quadraped Rockbacks 10-15 Second Passive Hang 3-4 Rounds Attempt Nasal Breathing throughout
Stronger-Together
Stronger Together is comprised of Cody Abell, Andrew Hanus, Ross Remillard And Jill Funk. Between all 4 coaches there is LITERALLY not a single podium in existence this team has not been on MULTPLE TIMES
We have endless success stories of clients on top of our very own experience. What matters the most is that we care more than any other Team of Coach on Earth.
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