Per Aspera Strength
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.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
