Strongman Basics

Zaplicki Athletics

Strongman
Coach
Justin Czaplicki

This 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.

Features
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Programming 4 days per week
Four weekly training sessions, with a mix of traditional lifts, and a variety of Strongman movements to make sure you're ready for any event.
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Exercise Video Guidance
Detailed video instruction on the Strongman lifts so you can learn the proper technique from the beginning.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Yoke // Log // Farmers // Stones // Sandbags // Sled // Tire
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Sample Week
Week 1 of 6-week program
Sunday
Strongman Basics: Week 1 Day 1

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

Monday
Strongman Basics: Week 1 Day 3

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

Wednesday
Strongman Basics: Week 1 Day 4

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

Friday
Strongman Basics: Week 1 Day 6

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

Coach
coach-avatar 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!

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hard work, works.

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!

Get Strongman Basics
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Strongman Basics