This program is designed to help you master all the elements of World's Strongest Manatee V!
With over 80 athletes in the competition, it is imperative you prepare properly to perform on the big stage at Raymond James!
It can be overwhelming to design a proper program with 5 different focuses - too often, athletes will overtrain, push too hard, and not properly ramp their training up to peak at competition.
The WSMV Peak program is designed to efficiently train all the events - farmers, log, sandbag throws, conditioning medley, and stone to shoulder - in a logical way to manage fatigue, get stronger, get faster, and perform your best on gameday.
To get this program at a discount, PLUS technical demos, competition strategies, community discussion and more, join CLUB STRONGMAN HERETHE STRONGMAN CLUB ($19/Month with 7 day free trial)
Circuit
A
Mobility Program can be used in place of this (find in "training programs" tab in the Strongman Club) 5 Minutes Bike, elliptical, brisk jog (get heart rate up and break a sweat) Complete each exercise for 30-60 seconds, repeat 2-3x in order Foam Roll Lats Thoracic Extension on Foam Roller Foam Roller Snow Angel Hip CARs Deficit Pushup (5-8 reps go to knees if needed, don't fatigue just open up chest)
B
Inchworm Push-Up
3 x 5
C
Log Clean and Press
4 x 3 @ 2
D
Incline DB Bench Press
10, 8, 6 @ 2
E
Seated Row
15, 12, 10 @ 2
F
I Y T Shoulder Raise Prone
3 x 6
Circuit
A
Follow along all warmups in "feed the cats sprint warmup" Perform all warmups for 10 seconds on, 30-45 seconds off. this is purely for activation and should in no way fatigue you Fast March A-Skip High Knees 5 Box Jumps - bound and spring into each one) Bounding - run while bouncing off each step) Pogo Jumps - bounce off balls of feet High Frequency Prime Times - focus on moving through the hips Big Step Prime Times - same as above, but with bigger steps Bent Knee Prime Times Acceleration - 15-20m distance accelerating to top speed by end of course **Not on video, but recommended: 50% sprint 75% sprint 90% sprint Rest, and get ready for your sprints!
B
Fly Sprint
3 x 10
C
Trap Bar Deadlift
5 x 5 @ 3
D
Prone Machine Hamstring Curl
3 x 8
E
Hyperextension
3 x 15
F
Sled Push
6 x 30
G
Plank
1 x 0:30
Circuit
A
Mobility Warmup - can be substituted with Strongman Club Mobility Program repeat all in order, repeat 2-3x, 30-60s each Cat/Cows Banded Thread The needle 30s per side worlds greatest stretch elephant walk foam roller thoracic extension
B
Sandbag Throw
1 x 10:00
C
Log Clean and Press
8 x 1
D
Dip
1 x 5:00
E
Sternum Lat Pull Down
4 x 6 @ 2
F
Side Plank
3 x 0:30
A
Backward Sled Drag
B1
Tibialis Raise
2 x 20
B2
PVC Thoracic Rotation
2 x 30
B3
Heel Elevated Squat
2 x 10
C
Front Squat with Straps
3 x 6 @ 3
D
sandbag complex
3 x 1
E
Hanging Knee Raise
3 x 0:30
World's Strongest Man Finalist, USS Florida State Rep, Founder of ClubStrongman.Com
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