Strongman Basics
Zaplicki Athletics
StrongmanThis program is for anyone who is interested in getting into Strongman. This will be a nice introduction to event training with the most popular events usually contested.
There is a nice mix of barbell work and specific event training. Someone new to Strongman should start very conservatively on their event weights and really focus on mastering the technique.
This is a 6 week program and you will be training 4 days per week. You will need access to some Strongman equipment; yoke, log, farmers, stones, tire, sandbag and sled.
This is a great program for a beginner to get familiar with Strongman events.
Prep
A
Warmup
2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit
B
Deadlift
4 x 8 @ 70 %
C
Front Squat
4 x 5 @ 65 %
D1
Barbell Row
4 x 12
D2
Bulgarian Split Squat
4 x 8
Prep
A
Warmup
2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit
B
Log Clean and Press
4 x 8 @ 65 %
C1
Incline DB Bench Press
4 x 12
C2
Chest-Supported DB Row
4 x 12
D1
Half Kneeling Landmine Press
3 x 12
D2
Lat Pulldown
3 x 12
D3
Band Face Pull
3 x 15
Prep
A
Warmup
2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit
B
Back Squat
4 x 8 @ 70 %
C
Romanian Deadlift
5 x 8
D1
Walking Lunges
3 x 15
D2
Pull-Up
3 x MAX
Prep
A
Warmup
2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit
B
Yoke Walk
6 x 50
C
Tire Flip
3 x 10
D
Atlas Stones
3 x 5
Justin Czaplicki
Strongman athlete since 2006. I've been fortunate to be able to train and compete with a whole lot of high level athletes along the way. I love the sport and want to share the knowledge I've gained the hard way over the years with you!! Hopefully you can learn from my mistakes, and successes, and make your mark on the Strongman world!
This program sets the groundwork for your first foray into Strongman. If you put 100% focus and effort into what's laid out here you will see results. NOW GET TO WORK!
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