William Cody Abell

Strongman
Coach
William Abell

FFS-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 

Features
4 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Traditional Gym Equipment​Barbells // Safety Squat Bar // Dumbbells // Kettlebells // Bands // Chains // Hip CircleCardio Equipment​Rower // Ski Erg // Assault/Echo/Airdyne Bikes // Plyo BoxStrongman Equipment​Log // Axle // Farmers // Sandbags // Yoke // Atlas Stones // Sleds
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push/Pull/Conditioning A

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

Tuesday
Full Body A most up to date

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

Thursday
Conditioning/Moving/Loading A

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

Friday
Event Pressing/Posterior/Core A

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

Coach
coach-avatar William Abell

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Further, Faster, Stronger - Together
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Further, Faster, Stronger - Together
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Further, Faster, Stronger - Together
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Further, Faster, Stronger - Together