Per Aspera Strength

Coach
Andrew Mykel

A potent dose of the necessary movement patterns and skills for novice and intermediate Strongmen and Strongwomen.  Build overhead pressing power, squeezing strength, grip, and the monster back extensors needed for performance in the sport.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Axle OR Log (Barbell can substitute) // Sandbags // Farmer's/Frame handles OR Trap Bar.
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Sample Week
Week 1 of 15-week program
Sunday
Strict OHP Day

A

Scap Retractions on All 4s

1 x 20

B

4-Way Neck

4 x 0:10

C

Cobra Plank

1 x 10

D

Band Shoulder Warm Up

3 x 20

E

Dumbell Twist Curl

1 x 20 @ 10 lb

F

Band Tricep Pushdown

1 x 20

G

Air Squat Jumps

1 x 10

H

Log/Axle Strict Press

2, 2, 7, 7, 7, 7, 7 @ 75, 75, 60, 60, 60, 60, 60 %

I

Sandbag Extensions

5 x 3 @ 50 %

J

Lat Pulldown

3 x 12 @ 8

K

Rope Cable face pull

3 x 10 @ 8

L

Lateral Raise

3 x 10 @ 8

M

Dumbell Twist Curl

3 x 10 @ 8

N

Overhead Standing EZ Bar Tricep Extension

3 x 10 @ 8

O

Machine Calf Raise

3 x 10 @ 8

P

Tibia Raises

1 x 20 @ 8

Q

Axle Holds

2 x 0:30 @ 9

Tuesday
Squat Day

A

Hip Swings

2 x 20

B

Internal Hip

2 x 20

C

90-90 hip switches

2 x 20

D

Seated Box Jumps

2 x 5

E

Squat (Barbell)

4, 7, 10 @ 75, 62.5, 55 %

F

Romanian Deadlift

4 x 8 @ 8

G

Sandbag Front Carry

4 x 50 @ 50 %

H

Rope Cable face pull

3 x 11 @ 8

I

Lateral Raise

3 x 11 @ 8

J

Dumbell Twist Curl

3 x 11 @ 8

K

Overhead Standing EZ Bar Tricep Extension

3 x 11 @ 8

L

Machine Calf Raise

3 x 11 @ 8

M

Tibia Raises

1 x 20 @ 8

N

Dead Hang

3 x 0:15

Thursday
Push OHP Day

A

Scap Retractions on All 4s

1 x 20

B

4-Way Neck

1 x 20

C

Cobra Plank

2 x 0:30

D

Band Shoulder Warm Up

1 x 20

E

Dumbell Twist Curl

1 x 20 @ 15 lb

F

Band Tricep Pushdown

1 x 20

G

Air Squat Jumps

1 x 10

H

Log/Axle PUSH Press

2, 2, 5, 5, 5, 5, 5 @ 75, 75, 60, 60, 60, 60, 60 %

I

Sandbag Extensions

4 x 4 @ 50 %

J

Yates Row

3 x 8 @ 9

K

Rope Cable face pull

3 x 12 @ 8

L

Lateral Raise

3 x 12 @ 8

M

Dumbell Twist Curl

3 x 12 @ 8

N

Overhead Standing EZ Bar Tricep Extension

3 x 12 @ 8

O

Machine Calf Raise

3 x 12 @ 8

P

Tibia Raises

1 x 20 @ 8

Q

Axle Holds

2 x 0:35 @ 9

Saturday
Farmer's/Frame Day

A

Hand Extensions

2 x 20

B

Calf Raise on Step

1 x 20

C

Banded Ankle Dorsiflexion Mobilization

2 x 10

D

Tibia Raises

1 x 20

E

Seated Box Jumps

2 x 5

F

Frame/Farmers Carry

8 x 50 @ 30, 40, 50, 60, 60, 60, 60, 60 %

G

Incline DB Bench Press

4 x 8 @ 8

H

Rope Cable face pull

3 x 13 @ 8

I

Lateral Raise

3 x 13 @ 8

J

Dumbell Twist Curl

3 x 13 @ 8

K

Overhead Standing EZ Bar Tricep Extension

3 x 13 @ 8

L

Machine Calf Raise

3 x 13 @ 8

M

Tibia Raises

1 x 20 @ 8

N

Dead Hang

2 x 25

Strongman Primer