12 Week Strongman
Heinous Strength
StrongmanThis 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.
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
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
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
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
A
Get Outside!
1 x 60:00
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.
Ric Carroll
Strongman
Verified Athlete"The Yeti will not be outworked"
