Boulder Boost: ATR's Stone Load Program
Above the Rest Training Systems
For the amateur strongman looking to get better at Atlas Stones, knowing what to train can be difficult.
What's even harder is incorporating the Atlas Stone training into a well balanced program for Strongman.
This training program was built by Travis Bogard, Owner and Head Coach at Above the Rest Training Systems, to be incorporated into a 4-Day Upper/Lower training split. The program focuses on exercises and protocols that will build your Atlas Stone strength while keeping you progressing on other elements of Strongman.
If you're running this program in preparation for a competition, run it 13 weeks out from your competition and take the last week before the show as a deload.
Note that you will need access to stone to be able to do all of the work in this program.
A1
Banded Throwbacks
3 x 6
A2
Banded Good Morning
3 x 6
A3
90/90 Hamstring Bridge
3 x 25
B1
Sumo Stance RDL
10, 8, 6
B2
Standing Banded Adduction
3 x 10
B3
90/90 Hip Switch with Extension
3 x 6
C
Sumo Stance RDL
3 x 6
D1
High Bar Paused Squat
D2
Prone External Rotation with Retraction
3 x 6
D3
Banded Overhead Distraction
3 x 25
E
High Bar Paused Squat
3 x 4
F1
Kickstand DB RDL
4 x 8
F2
Adduction Slides
4 x 8
G
Seated Good Morning
3 x 5
A1
Front Band Lat Pull Down
3 x 6
A2
Single Leg RDL to Hip Airplane
3 x 6
A3
Svend Press
3 x 6
B1
Atlas Stone Pick
10, 8, 6
B2
Goblet Squat
3 x 6
B3
Banded Zercher Good Morning
3 x 4
C
Atlas Stone Squats
3 x 6
D
Isometric Deadlift
3 x 3
E
Front Rack Reverse Lunge
4 x 6
F1
90/90 Copenhagen Plank (Working Hip Extended)
3 x 25
F2
Side Plank with Knee Drive
3 x 6
Travis Bogard
Owner and Head Coach at Above the Rest Training Systems, Travis has over 15 years of experience and has lifted multiple 400lb+ stones in competition.
If you want your stone skills to improve, you need to use a program specifically designed to improve them. That is what this program meant to do.
Get Boulder Boost: ATR's Stone Load Program
