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12 Week Strongman

Heinous Strength

Strongman
Coach
Andrew Hanus

This is a great program for someone trying to hone in their skills and strengths as a strongman. Lot's of high intensity with max efforts intertwined throughout the program. This will push you! In this program you will be building strength and power all while honing in on strongman essentials.

This program focuses on some strongman basics such as max log press progression, strongman squats, farmers carry and more. This is designed for someone with some experience in the sport. Someone who can pick up the instructions and move forward with an understanding of the movements. Someone who can handle the extremes of high intensity and max effort days.

This is great as a general strongman training template to follow for those prepping for a contest, coming off a contest, or looking to fill the next 12 weeks with some consistency.

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Get Stronger
It is pretty straight forward: stay consistent and you will see progress in several areas. Increase endurance through power building conditioning designed to take you to the next level.
Features
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Programming 4 days per week
Training 4-days a week, with a highly suggested 5th day of outdoor leisure conditioning.
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Delivered through TrainHeroic
Train Heroic will keep you on track through this program!
Equipment
Required
Strongman Log // Barbell // General Gym Equipment/Machines // Strongman Sandbag // Good Attitude
Recommended
Farmer Handles // Axle Bar // Safety Squat Bar // Indoor Bike, Rower, or alternative
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Deadlift

5 x 5

A2

Flutter Kick

5 x 20

A3

Burpee

5 x 5

B1

Barbell Row

3 x 10

B2

Straight Arm Pulldown

3 x 15

C

Farmer Walk

8 x 50

D1

Russian KB Swing

3 x 12

D2

Seated Row

12, 10, 8

E1

Glute-Ham Raise

3 x 8

E2

Cable Crunch

3 x 20

Monday
Week 1 Day 2

A1

Log Clean & Press

4 x 2

A2

1-Arm DB Row

4 x 8

B1

Log Clean & Press

5 x 5

B2

Barbell Row

5 x 10

B3

KB Russian Twist

5 x 20

C

Sandbag to Shoulder

4 x 4

D1

Incline Bench Press

10 x 3

D2

Pull-Up

10 x 3

E1

DB Front Raise

3 x 15

E2

DB Lateral Raise

3 x 15

Speed/Agility

F

Speed Play

Speed Play 10 Rounds 20 seconds of sprints 40s of rest Use one of the following: - Bike - Assault Bike or equivalent - Rower - Ski Erg - Run

Wednesday
Week 1 Day 4

A1

Axle Bar Squat

4 x 5

A2

KB single leg RDL

4 x 10

B1

Axle Bar Squat

10 x 3

B2

Box Jumps

10 x 3

C1

Romanian Deadlift (RDL)

13, 10, 7

C2

Med Ball Slam

3 x 8

D1

Belt Squat

15, 10, 5

D2

Crunches w/ Weight

3 x 20

E

Conditioning Options

1 x 25:00

Thursday
Week 1 Day 5

A1

Banded Deadlifts

6 x 3

A2

Incline DB Bench Press

6 x 8

B

Log Viper Press

7 x 3

C1

Skull Crushers

3 x 12

C2

Push-Up

3 x 10

C3

Tricep Choice

3 x 15

C4

Bottom Up KB Walk

3 x 50

D1

DB Shoulder Press

15, 12, 10

D2

Lat Pulldown

20, 18, 15

Friday
Week 1 Day 6

A

Get Outside!

1 x 60:00

Coach
coach-avatar Andrew Hanus

I've been a LW Strongman competitor for over 10-years. Arnold Amateur Champion, Nationals, 3rd in the world. I have competed in over 30 Strongman contests with 26 podium finishes and 16 first places. At the core, I am a dynamic athlete that loves a challenge. My training methods are not for everyone, but they deliver results. Let's get you those same results.

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The Proof
verified-athlete-avatar Ric Carroll

Strongman

Verified Athlete

"The Yeti will not be outworked"

12 Week Strongman