strongman training program

superman55

New Member
so pretty much im looking to get my strength and weight up to possibly compete in strongman competitions... ive devised my own routine and have been on it for a month with great results, im always advancing in numbers, but i just wanted to know if its good to keep following and if anyone had any suggestions...

tuesday... max out on BBP, going for one rep max and so far adding weight every week...then i do one lift for upper chest, 1 for delt, and 1 for tris...

thurs... max on DL...then 1 lift for back thickness, 1 for width, 1 for biceps...

Sunday... max on SQUATS... 1 lift for quads, hams, calves...

i max out on the main lifts like i said, and for the other lifts, i do them DC style, im into DC, i really like how it works and feels, but im into the strength training more... i pick 2 lifts for the dc stuff per bodypart, and rotate them every week...

so week 1 looks like this...bbp, military press, incline Dbp, c-g bbp... week 2 is... bbp, in. bbp, dumbell shoulder press, skull crushers...

my DC lifts are done in the 5-15 rep range...

how does this look? on the off days its light cardio ...

a few questions i have is should i add anything? traps? forearms ? does it look like im missing anything?

all help and comments are greatly appreciated !!
 
Don't train 'muscles' train movements.

Squat(maximal strength and endurance), pull (various forms, maximal strenght and endurance), overhead pressing, benching occasionally, grip endurance, specific impliment training, oly lifts and associated movements (continental, thick bars, logs etc)

Overall GPP - raising it quite high

maybe doing two days strength, one day 'DC style bbing'

Pick a heavy movement do it to a high triple/single
Pick an complementary movement, perfom it for technique/speed
Pick another complementary movement, perform it for endurance 15-20 reps


Say
Deadlift ot a max single
Cleans
Rackpulls

or

squats
Front squats
Glut/ham raises

something similar. Then if you feel up to it, add in a movement for another part of the strenght, say grip work etc.
There is a million ways to set stuff up
 
Heavy sandbag training - and a 5ft wall; pick-up sandbag. throw over wall, jump over wall & repeat.
this will take care of grip, cardio & GPP all in one...
cool.gif
 
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