most strongmen/women i know train in the gym 3-4 times a week and have a dedicated event day on saturday/sunday. mostly using the cube method and fitting everything in to my 1hr15m lunch break, including a 4-5 minute walk and shower/change of clothes. my pressing needs volume and frequency, so i hit it twice during the week. basically i have added ohp as a main movement alongside bench adding another day, and it has worked amazingly well, but now i have begun to stall on my pressing after adding 30lbs to my ohp. i plan on running this for awhile yet, thinking about tweaking things further to help push past my pressing plateau. i train events alone, so it’s pretty easy to spend 2 hours in the gym and only get 2 events done.
as i get closer to my next contest, i’ll work back in lighter events (you’d be surprised what supporting muscles you miss out on dropping events) and eventually really cut back on barbell movements. i think i’m going to start doing axle or log clean and press on this day too soon. just do what i feel and work up to a heavy one rep or rep max. i’ve only been to one of these for realsies and i messed up something near my neck/collarbone area so i’m gonna be set back for a few weeks probably while that heals. i’m underweight for my height and need all the help i can get, so i’ve been doing full-bore reg park mode recently (5×5 work sets at the same weight), and it seems to have helped my repping and general work capacity a ton. this block, rather than packing everything into one week, will focus on push press and deadlift and features a speed and a heavy day for each lift.
most strongmen/women i know train in the gym 3-4 times a week and have a dedicated event day on saturday/sunday. 26.5k members in the strongman community. a subreddit for competitors and fans of the sport of strongman. look up 5/3/1 for strongman. its simple and will give you a good base with volume, events, and strength work. be sure and do plenty of prehab for any issues that start cropping up. really worked well for me, was very brutal though., full body strongman program, full body strongman program, strongman training reddit, reddit strongman, strongman training template.
there are seldom few free strongman programs out there. for powerlifting you have literally thousands the program itself focuses on 4 lifts: squat, overhead, deadlift, bench, in that order. 2 days of training followed by 1 day of this is where i will program a lot of unilateral work and rehab stuff based on what’s needed. so the , beginner strongman program, strongman training 3 days a week, 6 week strongman program, strongman training ideas
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