HEAVY METAL "Metal Mayhem" Competition Prep

Heavy Metal Fitness

Strongman
Coach
Tim Ingram

The HEAVY METAL "Metal Mayhem 2022" Contest Prep program gives every competitor the oppurtunity to show up well-prepared.

Staying true to the principles of the Heavy Metal method, this program provides the blueprint for enhanced strength, speed and work capacity.

This 9-week gameplan is strategically periodized so that your peak performance will be there when it counts!

Due to the classic events chosen for the "Metal Mayhem" contest, this prep can be used in the off-season as well to level up your Strongman foundation.

Features
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Access to your coaches
HMF coaches will hold you accountable and provide the feedback you need to train optimally!
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Programming 3 days per week
This program is worked off of a 3/day a week split in order to maximize recovery and the intensity of each training day!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution more precise.
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Delivered through TrainHeroic
No more lifeless PDFs. Through TrainHeroic you will have access to videos, coaches and a team that will push you harder.
Equipment
Required
Stones // Sandbags // Yoke // Farmers handles // Log // Barbell, Dumbbells & Weights
Recommended
Kettlebells // Sled // Specialty bars
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Sample Week
Week 1 of 9-week program
Monday
Week 1 Day 2

Prep

A

Heavy Metal Activation Circuit # 1

CIRCUIT: Cycle through exercises / (strict) 20 minute TIME CAP * when time expires - STOP * perform @ your own pace (quality over quantity) a) ASSAULT BIKE x 6 calories * @ RPE 8 (exertion level) b) HIP CIRCLE MONSTER WALKS x 45 seconds * (6 steps) forwards / (6) backwards * Wide stance * Small (controlled) steps c) 3-ANGLE TRX Rows x 12 * (4) High Row (pull towards clavicle/elbows high) * (4) Pronated Row (overhand/ pull towards sternum) * (4) Neutral-grip Row (palms facing each other) d) SINGLE-LEG HIP THRUSTS x 16 (8/8 each side) * Reach a peak contraction each rep * Hold @ the top momentarily each rep * Mind-muscle (focus on the target musculature) e) HALF-KNEELING BOTTOMS UP KB PRESS x 12 (6/6 each side) * Core BRACED throughout set * Controlled & methodical tempo each rep * Hips/shoulders should remain "squared" at all times f) HOLLOW HOLDS x 30 seconds (10 sec. ON / 15 sec. OFF x 3) * Drive your low-back into the ground * Create maximum tension each set g) THORACIC EXTENSION DRILL x 1 minute * Maintain a neutral low-back while flexing/extending the upper-back * Use extreme focus to segment the spine and move through a full ROM h) PAUSED OVERHEAD SQUATS x 5 * Very light (PVC is acceptable) * Pause each rep for a full 3ct. * Positioning & balance should dictate ROM (do not relax) i) BATTLE ROPE SLAMS x 20 * Take and maintain an athletic-stance (hinged/wide) * Keep your arms relaxed and moving in a whip-like manner * Maintain a rhythmic cadence to each set & symmetry between sides

B

Log Clean and Press

10 x 1

C1

Seated Trap Bar Overhead Press

3 x 8

C2

Ab Wheel Rollouts

3 x 8

D

Strict Chin Up

8 x 5

E1

Triceps Death (Pushups)

2 x 0:45

E2

(Chest Supported) Rear Delt DB Swings

2 x 0:30

E3

Iso-Lateral DB Hammer Curls

2 x 12

F

Banded Tricep Extensions

4 x 0:15

G

Tibialis Anterior Raises

2 x 10

Wednesday
Week 1 Day 4

Prep

A

Heavy Metal Activation Circuit #2

CIRCUIT: Cycle through exercises / (strict) 20 minute TIME CAP * when time expires - STOP * perform @ your own pace (quality over quantity) a) CONCEPT 2 ROWER x 150m * @ RPE 7.5 (exertion level) b) ATP Marches x 45 seconds * @ RPE 6 * Wide stance * Small (controlled) steps * Hip stability c) BANDED GOODMORNINGS x 10 * Maintain a neutral-spine (+head position) throughout the set * Load the posterior chain fully * Perform each rep with total control (strict) d) BIRD DOG ROWS x 16 (8/8 each side) * Create a neutral-plane from head to heel * Maintain symmetry in the shoulders/hips * Perform each rep with total control (strict) * Hold the peak contraction momentarily every rep e) ATG SPLIT SQUATS x 16 (8/8 each side) * Tension & full-ROM (@ the knee/ankle) are the emphasis * Elevate the front-leg as needed * Move through a methodical & controlled tempo in each phase f) BOTTOM'S UP KB CARRY x 100ft (50/50ft each side) * Maintain symmetry in the shoulders/hips * Create total-body tension throughout each trip * Bracing/positioning/control > weight used g) HALF-KNEELING HIP FLEXOR STRETCH x 1 minute (30 seconds/each side) * Neutral-spine * Re-enforce the stretch through contracting the glute (do not lean back) * Vary the intensity of the stretch as needed h) TEMPO GOBLET SQUATS x 5 * Slow (full 5ct.) eccentric-phase * Pause each rep momentarily * Prioritize balance & optimal spine/hip positioning i) RUN ROCKET (resisted) SPRINT x 120ft (3 x 50,40,30ft) * Level 5-15 * @ RPE 7-9 (increase effort/speed each set) x50ft @ RPE 7 x40ft @ RPE 8 x30ft @ RPE 9 * Remain relaxed (do not strain) the entirety of each sprint * Rest as needed in between attempts

B

Farmers Carry w/ turn

5 x 60

C

Competition Deadlift

3 x 3

D

Competition Deadlift

5 x 1

E1

Front Squat

3 x 8

E2

Box Jump

3 x 5

F

Swiss Bar Inverted Rows

8 x 5

G1

Kettlebell Hip Flexor Raise

3 x 0:20

G2

Banded Hyperextensions

3 x 8

G3

Seated DB Shrugs

3 x 10

H

Single-Leg Leg Extensions

8 x 5

Friday
Week 1 Day 6

Prep

A

Heavy Metal Activation Circuit #3

CIRCUIT: Cycle through exercises / (strict) 20 minute TIME CAP * when time expires - STOP * perform @ your own pace (quality over quantity) a) JUMP ROPE x 45 seconds (total) * 15 seconds on / 30 seconds off (x3) b) HIP CIRCLE LATERAL WALKS x 45 seconds * (6 steps) right / (6) left * Wide stance & hips slightly hinged (load the posterior-chain) * Small (controlled) steps c) HALF-KNEELING BANDED ROWS x 16 (8/8 each side) * Maintain a braced core throughout the set * Hold each peak contraction momentarily * Hips/shoulders should remain "squared" d) COPENHAGEN PLANKS x 30 seconds (15/15 each side) * Establish/maintain a neutral plane from heel to head (hips up) * Take the time to set up the post-up arm optimally and safely * Modify the plank (as needed) if there is discomfort in the knee e) BOTTOMS UP Z PRESS x 12 (6/6 each side) * Core BRACED throughout set * Controlled & methodical tempo each rep * Stay "squared" at the shoulders the entirety of the set f) WALKING LUNGES x 100ft (50ft forwards/50ft backwards) * Maintain a neutral spine (+ head position) * Control the eccentric-phase while loading the target musculature * Drive forcefully out of each lunge g) THORACIC EXTENSION DRILL x 1 minute * Maintain a neutral low-back while flexing/extending the upper-back * Use extreme focus to segment the spine and move through a full ROM h) SUPINE BAND PULL-APARTS x 10 * Keep tension on the band at all times * Pull apart (not down) while pulling the scapula together * Control the eccentric phase completely (resist the tension) i) DB SNATCH x 6 (3/3 each side) * Start from the ground each repetition (alternate sides each rep) * Initiate every rep with a neutral spine & braced (optimize positioning before you start) * Keep the DB in-tight to your midline while pulling * Completely stabilize each rep overhead before coming down

B

Reverse Band Push Press

4 x 3

C

Incline Press (with EFS Shoulder Saver bar)

5 x 8

D

Wide Grip Pull Ups

E1

Suitcase Carry

3 x 100

E2

DB Floor Press

2 x 15

E3

Cable Hammer Curls

2 x 18

F

Bamboo Bar OH Isometric Hold

6 x 0:10

G

Standing Calf Raises

2 x 10

Coach
coach-avatar Tim Ingram

Heavy Metal Fitness Owner. Graduate of Texas A&M San Antonio Bachelor's of Science - Cum Laude. ACSM Major of the Year 2010-2011. Texas A&M San Antonio Distinguished Alumni 2021. 10+ year track record of producing Pro/World/National-level strength athletes.

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When going to battle GO PREPARED

When a HEAVY METAL athlete shows up to compete - win, lose or draw THEY WILL BE READY. Utilize the proven training methods that have been tested and honed for over a decade within the trenches of competition.

Get HEAVY METAL "Metal Mayhem" Competition Prep
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The Proof
verified-athlete-avatar Jackie Wood

Pro Strongwoman / USS World Champion

Verified Athlete

"@jackiejaxwood"

verified-athlete-avatar Austin Andrade

Pro Strongman

Verified Athlete

"@smash_54"

verified-athlete-avatar Jessica Garcia

Battle Axe III "Most Dominant Female"

Verified Athlete

"@dropdead_gorjess"

verified-athlete-avatar Nick Guardian

Texas's Strongest Man Pro-Am (3rd)

Verified Athlete

"@nickguardeeown"

HEAVY METAL "Metal Mayhem" Competition Prep