Per Aspera Strength

Strongman
Coach
Andrew Mykel

This 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.

Features
2 sessions per week
Must use App app to view and log training
Program Training
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Build Monster Work Capacity and Grip
This 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.
Equipment
Recommended
Farmer's Handles and/or Frame Implement or Trap BarBandsDumbbells Rubber hand extension tool or bucket of sand
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Sample Week
Week 1 of 12-week program
Sunday
Carry Day 1

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 %

Wednesday
FAF Day 1-4

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

Frame and Farmer's Focus