Per Aspera Strength
StrongmanThis program is intended for competitors with an upcoming frame/farmer's carry in a contest, or other athletes looking to build work capacity, grip strength, and trap size.
This program is a linear progression using sub-maximal weights. The focus is on building foot speed in the carry initially and gradually increasing weights as the program progresses. Volume will taper and intensity will increase toward the end of the 12 weeks.
An optional secondary day per week is programmed to promote hip health and add in additional grip work at lighter weights. This second day is best paired with an athlete's usual deadlift day, to allow appropriate recovery intervals with the heavy carries.
Features2 sessions per week
Must use App app to view and log training
Program Training
A
Hand Extensions
2 x 25
B
Foot Activation
2 x 30
C
Banded Ankle Dorsiflexion Mobilization
2 x 20
D
Band Walks
2 x 20
E
Frame/Farmer's Picks w/ 3 second hold
3 x 1 @ 50, 55, 60 %
F
Frame/Farmers Carry
50, 50, 50, 100, 100 @ 65, 65, 70, 60, 60 %
G
Suitcase Carry
2 x 100 @ 12.5 %
A
Hand Extensions
2 x 25
B
Band Walks
2 x 20
C
Walking Lunges
2 x 20
D
DB Walking Lunge
2 x 20 @ 7
E
Tabata Farmer's Hold
1 x 4:00 @ 12.5 %
F
Calf Raise
3 x 15 @ 8
