Above the Rest Training Systems

Coach
Travis Bogard

This program is designed to peak athletes specifically for the Celtic Bison Strongman Competition in 2022. 

The contest is listed on Iron Podium and features a Dinnie Stone Walk, Max 18" Axle Deadlift, H2H Viking Press, Yoke Ladder, and a Keg and Barrel Load Medley. 

This program outlines a peaking approach for those events over the course of 12 weeks, and guides the athlete right up to the contest. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Monday
{CELT} ME Lower Wk 1

A1

Band Resisted Hip Flexion in Plank

3 x 4

A2

Single Leg Glute Bridge

3 x 6

A3

Banded Throwbacks

3 x 6

B

3" Deficit No Touch Deadlifts

_ , _ , _ , _ , _ , _ , _ , _ , _ , 3 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

C1

Zercher Squat

4 x 4

C2

90/90 Hip Switch

4 x 6

C3

Walking Hip Opener

4 x 40

D1

Anderson Quarter Squat

4 x 2

D2

Reverse Lunge with Overhead Reach

4 x 4

D3

Band Assisted Sissy Squat

4 x 6

E1

Reverse Nordic Leg Curl

3 x 6

E2

Dead Hang

25, 25, MAX

E3

RKC Plank

25, 25, MAX

Wednesday
{CELT} ME Upper Wk 1

A1

Barbell Lat Smash

3 x 6

A2

Bilateral Shoulder Flexion

3 x 30

A3

Shoulder CAR

3 x 6

B

Strict Overhead Press

_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

C

Strict Overhead Press

3 x 3

D1

DB Military Press

3 x MAX

D2

PVC Thoracic Extensions

3 x 6

D3

Alternating Squat Thoracic Rotation

3 x 4

E1

DB Batwing Row

3 x 8

E2

DB Fly

3 x 10

E3

External Rotation with Dowel

3 x 20

E4

Shoulder W's

3 x 4

F1

Hollow Body Pull Up

4 x 10

F2

DB Bent Over Shoulder Extensions

4 x 10

F3

Axle Bar Reverse Curl

4 x 6

G1

Wrist Extension Rolls

3 x 1

G2

Wrist Flexion Rolls

3 x 1

Friday
{CELT} DE Lower Wk 1

A1

Barbell Adductor Smash

3 x 25

A2

Frog Stretch

3 x 25

A3

Reverse Lunge to Sprinter Stance

3 x 6

B1

Wagon Wheel Deadlift

6 x 4

B2

Hip Airplanes

6 x 3

B3

Hip Flexor Stretch Lunge Position

6 x 2

C1

High Bar Back Squat

4 x 6

C2

Manual Ankle Dorsiflexion Mobilization

4 x 20

C3

Heel Elevated Toe Raise

4 x 6

D

Dinnie Stone Deadlift

4 x 5

E

Yoke Marching

4 x 1:00

F1

Split Stance Landmine RDL

4 x 6

F2

Unilateral Landmine Deadlift

4 x 6

F3

Close Stance Lunge

4 x 6

Saturday
{CELT} DE Upper Wk 1

A1

Thoracic Smash with Lacrosse Ball

3 x 25

A2

Weighted Thoracic Extension Over Foam Roller

3 x 3 @ 5

A3

Body Hollow Band Pull Apart

3 x 6

B1

Axle Push Press

4 x 4

B2

Bear Pose Pushup

4 x 4

B3

DB Push Press

4 x 4

B4

Push Press with Band

4 x 4

C1

DB Bench Press

4 x 10

C2

Bent Over DB Row

4 x 10

D1

DB Rollback Extensions

4 x 10

D2

Wide Grip Pull Up

4 x 10

E1

Rope Handle Triceps Extension

4 x 8

E2

DB Lateral Raise

4 x 15

F1

Standing DB Curl

3 x 12

F2

Banded Pallof Press

3 x 6

Celtic Bison Strongman 2022