William Cody Abell
StrongmanFFS-T was developed by William Cody Abell
(3x Worlds/OSG Athlete, 2x Arnold Classic, Multi National Podium Finisher and Multiple State Titles)
The intent of the program is to be accessible to anyone who has an interest in training to improve their strength and fitness level through the lens of Strongman. Whether your goal is to compete at a National level or simply to get stronger faster and fitter. This is for EVERYONE
Each week consists of 4 sessions focusing on the following:
Upper Body Maximal Strength
Lower Body Maximal Strength
Conditioning of various Energy Systems for Sport/Longevity
High Rep Accessory work for injury prevention and aesthetics
Regular usage/application of Strongman Implements
Features4 sessions per week
Must use App app to view and log training
Team Training
A
Neutral Grip Bench Press
10 x 1
B
Conventional Deadlift
10 x 1
C1
Feet Elevated Low Ring Push Up
3 x 10
C2
Single Leg Snatch Grip Romanian Deadlift
3 x 10
D1
Farmers carry
D2
Assault Bike
A1
Single Arm Incline Dumbbell Press
3 x 12
A2
Strict Supinated Pull Up
3 x 6
B1
Bent Over Rear Fly
3 x 15
B2
Dumbbell Hammer Curl
3 x 15
C1
Assault Bike
4 x 0:30
C2
Glute Ham Raise GHR
4 x 5
C3
Front Plank on Palms
4 x 0:20
C4
Reverse Hyper
3 x 10
Moving Work
A
Every 3 Minutes x4 (Rounds begin @0,3,6,9) Front Rack Yoke Carry 50ft Russian KB Swings 8 Sled Push 50ft
B
Sandbag To Shoulder
4 x 4
C1
Double Dumbbell Side Bends
3 x 20
C2
Side Plank on Palm
3 x 15
A
Axle Clean And Press
B
Pause Safety Squat Bar
6 x 4
C
See Saw Bent Over Double Dumbbell Row
3 x 12
Mixed Carry EMOM
D
10 Min EMOM (every minute on the minute) Odd minutes - 1 KB/DB held in Overhead position Left side, 1 KB/DB held in Front Rack Right Side 50ft Even Minutes - 1 KB/DB in Overhead position Right side, 1 KB/DB held in Front Rack Left Side 50ft
When you join a team you’re getting more than programming, you’re joining an online community.
Stronger - Together
Stronger - Together
Stronger - Together
