HEAVY METAL "Stay Ready" Strongman GPP

Heavy Metal Fitness

Strongman
Coach
Tim Ingram

At HEAVY METAL FITNESS we use many methods, but stay true to solid principles.
The HEAVY METAL method of training was born and sharpened within the trenches of competition.
Our track record of athletic success is exceptional.
In our persistence for peak performance and constant improvement- we LEAVE NO STONE UNTURNED.

The HMF "STAY READY" Strongman GPP (General Physical Preparedness) Program has been designed to:
-Boost overall performance
-Build top-end strength, power and anaerobic conditioning
-Enhance technical proficiency with the implements of Strongman
-Strengthen all-to-common weaknesses
-Build muscle and optimize body composition
-Increase relative strength, speed and overall athleticism
-Lessen the risk of injury
-Keep training challenging, mentally-engaging and FUN!

This program will deliver the QUALITY that people have come to expect from HEAVY METAL:
-Thoughtful exercise selection and progressions week-to-week
-Detailed cues, points of emphasis and a video attached with each exercise
-Alternative exercises for those without access to specialty equipment

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Get better everyday.
The off-season provides valuable time to improve. Build a solid foundation of fitness and skill leading into your next competition prep. By using a sound and systematic approach to your training progressions, you will optimize your ability to adapt to and benefit from all of the hard work. Forge a bulletproof body with the mindset to match - STAY READY.
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STEEL sharpens STEEL
HEAVY METAL has evolved from simply a gym to a community -- culture -- MINDSET. You will learn more, be pushed further and ultimately progress as an athlete more efficiently by becoming part of a team that is unified in the goal. With the TrainHeroic platform, you now have the ability to communicate and share with your coaches and teammates. Our success is predicated on your success. #HMFsquad
Features
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Access to your coaches
Communication is key. Work together with knowledgable coaches to enhance your training experience.
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Programming 4 days per week
Each week is programmed for 3 strength/work capacity training days and an OPTIONAL (4th) conditioning-focused day to be performed as needed.
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Perform each rep with INTENTION
Reference videos and detailed technical cues will be available with each exercise. Make every rep count towards the goal by executing with precision.
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Precise and expert instruction
Everything is in the details. Our coaches will hold you accountable and provide the feedback you need to train OPTIMALLY.
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Committed Teammates
As our community continues to grow, so will you! Push forward in your training with the #HMFDeathsquad at your back!
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Delivered through TrainHeroic
No more PDFs or confusing Excel spreadsheets. The Trainheroic platform offers a user-friendly, more comprehensive experience for your training logs
Equipment
Required
Basic gym equipment // Barbells // Weights // Dumbbells // Bands
Recommended
Various Strongman Implements // Various Specialty bars // Sleds
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Concept 2 Rowing

1 x 5:00

B1

ATP March

3 x 0:30

B2

TRX Row

3 x 5

B3

Half-Kneeling Bottoms Up KB Press

3 x 10

B4

Tempo Goblet Squat

3 x 5

B5

GHR Back Extension Isometric

3 x 0:15

B6

MB Power Throw (for height)

3 x 5

C

Log Clean and Press

1 x 2

D

Log Clean and Press

10 x 1

E1

Close Grip Bench Press

4 x 8

E2

Tempo Pullups

4 x 5

F

DB Military Press

2 x 20

G1

DB Lateral Raise

2 x 12

G2

Cable Hammer Curls

2 x 15

G3

Banded Tricep Extensions

2 x 1:00

H

Ab Wheel Rollouts

3 x 10

Tuesday
Week 1 Day 2

A

Jump Rope

4 x 0:30

B1

Hip Circle Monster Walks

3 x 0:45

B2

Banded Goodmornings

3 x 12

B3

Copenhagen Plank

3 x 0:30

B4

(modified) ATG Split Squat

3 x 16

B5

Bird Dog Row

3 x 10

B6

Lu Raises

3 x 8

B7

Russian KB Swing

3 x 12

C1

Stone Load

5 x 1

C2

Box Jump

5 x 2

D

Deficit Trap Bar DL (low handles)

3 x 8

E

Sandbag Carry

5 x 50

F

Chest-Supported DB Row

6 x 6

G1

Glute-Ham Raise

3 x 10

G2

Single-Leg Leg Extensions

3 x 20

H

Hollow Hold

6 x 0:10

Thursday
Week 1 Day 3

A

Concept 2 Rowing

1 x 5:00

B1

PowerPohl Walks

3 x 200

B2

TRX Row

3 x 12

B3

Bamboo Bar Strict Overhead Press

3 x 8

B4

Single Leg Hip Thrust

3 x 16

B5

Suitcase Carry

3 x 200

B6

Tempo Overhead Squats

3 x 6

B7

Battle Rope Slams

3 x 25

C

Axle Push Press (from rack)

4 x 6

D1

Strict Chin Up

4 x 5

D2

Reverse Band Incline Press

3 x 8

E

DB Floor Press

2 x 20

F1

Chest Supported Rear Delt Row (pronated-grip)

2 x 10

F2

DB Front Raise

2 x 10

F3

Cable Triceps Extensions

2 x 15

G

Anti-Rotation Woodchopper

3 x 20

Friday
Week 1 Day 4

A1

Assault Bike

5 x 6

A2

DB Snatch

5 x 8

A3

Rope Sled Pull

5 x 100

A4

Dual KB Swings

5 x 12

A5

Swiss Bar Pushups

5 x 15

A6

Suitcase Carry

5 x 100

Coach
coach-avatar Tim Ingram

The owner of Heavy Metal Fitness. Graduate of Texas A&M San Antonio Bachelor's of Science - Cum Laude. ACSM Major of the Year 2010-11. Texas A&M San Antonio Distinguished Alumni of 2021. 10+ year track record of producing Pro/World/National-level strength athletes.

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We REALLY do this.

HMF is known for producing some of the best strength athletes to come out of Texas. However our pride does not lie only with the accolades of our athletes, but instead it is the journey that we share together that bonds us. Join HEAVY METAL as we continue

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FAQs
Do I need Strongman equipment for this program?
No. We have given ALTERNATIVE EXERCISES for each exercise. However, access to Strongman equipment and specialty bars is HIGHLY recommended.
Will this program prep me for a contest?
The STAY READY program was designed to obtain/maintain a high level of strength, fitness and readiness. However, to properly prepare for a given contest the training should be specific for that competition.
What if I have specific event I need to improve on?
The implements emphasized in the STAY READY program will change every 4-5 weeks. If there is a specific implement that you need to train, simply alternate the (similar) programmed implement for what you need. However stay true to the requested RPEs, rep/set schemes and work/rest ratios.
When should I do the OPTIONAL conditioning day?
Only if your work capacity needs improvement, or body weight needs to be decreased should the conditioning day be done. However, always keep RECOVERY at the forefront of your mind. Do not sacrifice performance due to fatigue/overtraining. Low intensity steady-state cardio can be added instead.
Can I break up the workouts because of time limitations?
Yes. We believe in the concept of "quality over quantity" and auto-regulation. Although the STAY READY program can seem daunting initially, we do not want our athletes rushing for completion. If time will not allow for completion, simply call it for that day or finish at a later session.
The Proof
verified-athlete-avatar Jackie Wood

Pro Strongwoman / USS World Champion

Verified Athlete

"@jackiejaxwood"

verified-athlete-avatar Austin Andrade

Pro Strongman

Verified Athlete

"@smash_54"

verified-athlete-avatar Jessica Garcia

Battle Axle III "Most dominant female"

Verified Athlete

"@dropdead_gorjess"

verified-athlete-avatar Nick Guardian

Texas's Strongest Man Pro-Am (3rd)

Verified Athlete

"@nickguardeeown"

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HEAVY METAL "Stay Ready" Strongman GPP
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HEAVY METAL "Stay Ready" Strongman GPP
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HEAVY METAL "Stay Ready" Strongman GPP
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HEAVY METAL "Stay Ready" Strongman GPP