5/3/1 for Strongman (4 Day)
THE STRONGMAN CLUB
5/3/1 is a simple, effective scheme that will help raise your baseline strength.
This program is designed to efficiently develop your overhead press, deadlift, squats, and events to build your full scope as a strongman athlete.
The best part of this program is it's flexibility: With the schemes provided, you can substitute lifts based on upcoming competition standards, equipment availability, and biggest needs.
For example, if you need to develop your circus dumbbell more than your log press, you can easily swap in the dumbbell, use the programming as-is, and make big strides on the movement.
This program can be run consecutively with alternating lifts. Because of the progressions and deloads provided, you can keep running in 4 week cycles and adjust precisely for upcoming competitions or strategic needs for your lifts.
Get this program included as part of your membership to CLUBSTRONGMAN.COM. The Strongman Club is an online community for strength athletes, by strength athletes, providing you with all the tools you need to become a better strongman or strongwoman!
Inside the Strongman Club, you will get access to training programs, ebooks, educational courses, technical review from coaches, and group coaching calls to help you with everything you need to be your best.
See you on the inside!
A1
Overhead Press
3 x 5 @ 65, 75, 85 %
A2
Band Pull-Apart
3 x 10
B
Power Clean
3 x 10 @ 50 %
C1
Incline DB Bench Press
3 x 8
C2
Chest-Supported DB Row
3 x 8
D1
EZ Bar Lying Tricep Extension
3 x 10
D2
Reverse Flys
3 x 12
E
Barbell Bicep Curl
3 x 15
A
Deadlift
3 x 5 @ 65, 75, 85 %
B
Walking Lunges
4 x 12
C
Sandbag Carry
5 x 60
D
Prone Machine Hamstring Curl
3 x 10
E
Lat Pulldown
3 x 12
A
Power Clean
3 x 5 @ 65, 75, 85 %
B1
Front Squat with Straps
3 x 5 @ 65, 75, 85 %
B2
Pull-Up
C1
Romanian Deadlift (RDL)
3 x 10
C2
Push-Up
3 x 10
D
Leg Press
3 x 10
E
1-Arm DB Row
3 x 15
A
Log Clean and Press
3 x 5 @ 60, 70, 80 %
Moving Medley
B
Choose THREE implements to work on. THREE TOTAL SETS! Carry Implement 1 40 feet, run back to start Carry Implement 2 40 feet, run back to start Carry Implement 3 40 feet, DONE Should be able to complete UNDER 70 seconds, if not, you have gone too heavy. SPEED IS KING HERE! Options: Kegs, Sandbags, Yoke, Farmers, Frame, Sled Push or Pull, tire flips, husafell, cross, block, etc OK to be creative and have fun
C
Atlas Stone Load to Height
5, 5, MAX
D
Back Extension
2 x 12
Get the best value and most support with this program by joining CLUBSTRONGMAN.COM to network with other athletes and receive professional coaching from our team! This program is included complimentary with your membership to the club!
Get 5/3/1 for Strongman (4 Day)
