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Worlds Strongest Manatee 12 Wk Prep

THE STRONGMAN CLUB

Coach
Steve Coyne

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)

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Speed + Athletic Training
The events at worlds strongest manatee are VERY athletic focused - you can be strong, but if you're not FAST, you'll miss out on valuable points and a good placing. This program utilizes sprints and speed work to get you strong, fast, and conditioned for the show!
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Event Specificity
Develop the ability to dominate the events exactly as theyre laid out: training the log for reps requires a different approach than a log 1rm. Each event has specific rulesets that require the right strategy to win!
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Coaching + Community
By getting this program inside THE STRONGMAN CLUB, you'll get access to coaching, technique reviews, technique tutorials, and community discussion with fellow athletes training for this exact program. Visit skool.com/thestrongmanclub to sign up with a 7 day free trial!
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best inside the strongman club!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Get all the workouts straight through the App to your phone!
Equipment
Required
Log // Sandbags // sleds // stones // throwing sandbags
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Sample Week
Week 1 of 12-week program
Sunday
Push 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Friday
Legs + Events

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

Coach
coach-avatar Steve Coyne

World's Strongest Man Finalist, USS Florida State Rep, Founder of ClubStrongman.Com

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Join the STRONGMAN CLUB

Get this program at a discount PLUS coaching, technique reviews, seminars, and a growing strength community to help you become your best! Visit SKOOL.COM/THESTRONGMANCLUB and get a 7 day free trial today

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Worlds Strongest Manatee 12 Wk Prep