William Cody Abell

Strongman
Coaches
Cody Abell and Andrew Hanus

10 Week Prep Program For StrongmaCorp Nationals In Erie PA Written By Cody Abell And Andrew Hanus

The entire program you need for this event focusing on all the physical and MENTAL attributes you need to Succeed like we have

We have walked this path Now let us show you the path Its up to you to walk it

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SPEED
Be Faster Than Ever
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POWER
Have The Power To Blast Through These Events
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MINDSET
We Believe The Mind Is As Valuable - Let Us EMPOWER Your Mind And Spirit
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STRENGTH
Peak Your Maximal Strength
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SPEED
Be Faster Than Ever
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POWER
Have The Power To Blast Through These Events
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MINDSET
We Believe The Mind Is As Valuable - Let Us EMPOWER Your Mind And Spirit
Features
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Access to your coaches
We're here for you! Any And All Questions!
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Programming 4 days per week
4 Days A Week 4 Chances To Make Gains 4 Opportunities To Win
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
Stronger-Together
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Delivered through TrainHeroic
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Equipment
Required
LOG, TRAP BAR, YOKE, FARMERS, STONES, BAGS
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-8-14

LOG

A

DAY 1 - Press Focus Log: In 15-min work up to a heavy set of 3 within 30s window CLEAN EACH REP Next 3x3 (increasing weight, Rest 90s, 120s, 150s respectively) Set 1: Push Press each rep every 15s then Rest 90s Set 2: Increase weight then Push Jerk each rep every 15s then rest 120s Set 3: Increase weight then Press Any Style every 15s

Power Stairs

B

POWER STAIRS - Setup Yoke Crossbar to 18in height from floor & Power Pin to 65% of contest weight 3 Sets: Yoke Sled Push 25ft, Duck Walk 20ft to Crossbar, 5x Pin Load Rest 60 Seconds Between Rounds, Hold Same Split All 3 Rounds

ASSISTANCE

C

Superset: Incline DB Alternating Press & Single Arm DB Row, Resting position for Press is at the top AKA “Top To Top” EPOCH 4x20, 15, 12, 10 (weight increases 5-10% each set) Rest 30 Seconds Between Movements Rest 2:30 Between Sets/Sides Half Kneeling Arnold Press: 3x3 3s eccentrics Rest 60 Between Sets/Sides Straight Arm Pulldowns: 3x10 (slow and smooth, moderate weight/band tension)

D1

Half Kneeling Arnold Press

3 x 3

D2

Straight Arm Pulldown

3 x 10

DIP/GHR

E

Max Strict Dips x2 sets (rest 90s between) Accumulate 20 Glute Ham Raises (GHR), 3111 Tempo, SLOW SLOW, Small Sets

Tuesday
2023-8-16

Front Squat/Suitcase Carry

A

Superset: Front squat & Suitcase Carry Set 1: Front Squat 8-10 (light weight)-REST 15 Then do Suitcase Carry 50ft (moderate weight) - REST 60 Set 2: Front Squat 5-8 (moderate weight) REST 30 Then do Suitcase Carry 50ft (moderate weight) REST 90 Set 3: Front Squat 5-8 (moderate weight) - REST 30 Then do Suitcase Carry 50ft (moderate weight) - REST 90 You're hitting BOTH sides on the Suitcase carry in each side, Squat/Carry Left/Carry Right = 1 Set

Trap Bar Deadlift

B

Trap Bar progression - no straps/no support gear - timed rest Working Sets (75%) Of 1RM/Projected 1RM x 2 reps Speed Sets 60%) 8 sets x 3 reps (90 sec rest b/w sets)

C

Kettlebell Suitcase Deadlift

6 x 8

D

Russian Kettlebell Swing

3 x 1

E

Weighted Box Step Up

4 x 20

CORE

F

CORE Circuit: Repeat 3-4 times Side Plank: 30s (each side) Strict leg raises: 8 Wall Sit: 30s Rest 0-15 Seconds Between Movements Rest 30-60 Between Sets Performed At High Quality

Wednesday
2023-8-17

Press

A

Superset: Floor Press & Russian Twist Using Swiss Bar: Floor Press 3x10 with 2s eccentric Russian Twist: 3x20, 10 per side, unweighted this week REST 15-30 Seconds Between Movements Rest 45-60 Between Sets

LOG

B

Log Clean Clean and Hold 5s Set 1: 3x Working within 20% range of Day 1 Log Weight - Rest 60-90s Set 2: 3x Working within 10% range of Day 1 Log Weight - Rest 60-90s Set 3: 2x Working at 100% of Day 1 Log Weight - Rest 2-3min Set 4: 2x Working within 110% range of Day 1 Log Weight

SANDBAG TOSS

C

Sandbag Toss 20MIN EMOM (every minute on the minute); not necessary to set up for height; minimum 1 rep every 60s Increase weight as needed

ROW/BU WALK

D

CONDITIONING 12min EMOM (every minute on the minute) Even Minutes: Row 30s (row/bike/ski/jump rope) Odd Minutes: Bottoms Up KB Walk 30ft (KB in each hand)

ASSISTANCE

E

ASSISTANCE Superset Shoulder Taps: 3x20 - No rest directly into Plank Planks: 3x30s - Rest 60 between sets/sides

F

Bent Over Rear Fly

15, 12, 10

CROSSBODY HOLDS

G

Crossbody Holds - 1 DB/KB Overhead, 1 DB/KB Farmers Position 30 Seconds On 60 Seconds Off 3 Sets Per Side, 6 Total Sets

Friday
2023-8-19

Circuit

A

QUICK WARM-UP Circuit: Walking Lunges: 3x30ft Burpees: 3x10 Bear Walk: 3x30ft Rest minimally between between movements Rest 30-60 Between sets, treat as a low intensity circuit

CARRY

B

CARRY Yoke & Farmers/Wheelbarrow (use frame or farmer handles if no access to wheelbarrow) 6 Rounds (increase weight each round) Yoke Carry 40ft into Farmers/Wheelbarrow HOLD (hold 20-30s) Rest 90 Between Rounds

STONES

C

STONES 10min EMOM (every minute on the minute) Even Minutes: 3 Stone to Shoulder (lighter weight, alternate shoulders each rep) Odd Minutes: Row 30s (row/bike/ski/jump rope)

POWER STAIRS

D

POWER STAIRS Speed Day: Lighter weights on Power Pin 4x4 Steps (use ~18in height to practice to) (rest 90s between)

ACCESSORIES

E

ACCESSORIES Every 3 Minutes x 4 10 Seated Good Mornings 12 Empty Barbell Supinated Curls 10 Unweighted Hip Extensions

Coaches
coach-avatar Cody Abell

Worlds Strongest Tattooer - Multi Nat Podium - 4x Worlds - 3x Arnold

coach-avatar Andrew Hanus

National Champion - 2x Arnold Champ - Worlds Podium Finisher

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