Basic Strongman Block
An 8-week introductory strongman training block combining barbell strength work with event-specific training. Designed for athletes with a strength training base (e.g., 1.5x bodyweight deadlift) entering their first competition.
8-Week Block Structure
| Phase | Weeks | Focus |
|---|
| Accumulation | 1-4 | Volume, technique, 65-75% 1RM |
| Intensification | 5-7 | Heavy singles/triples, 80-90% 1RM |
| Peak / Taper | 8 | Competition weights, reduced volume |
Weekly Schedule
| Day | Session |
|---|
| Monday | Lower - Deadlift + Yoke / Farmer carry |
| Tuesday | Upper - Log / Axle press + Upper back |
| Thursday | Lower - Squat + Sled / Tire |
| Saturday | Event day - Atlas stones, Keg load, Car deadlift simulator |
Day 1 - Deadlift + Carries (Accumulation Example)
| Exercise | Sets x Reps | Notes |
|---|
| Conventional Deadlift | 4 x 5 | 70-80% 1RM |
| Deficit Deadlift | 3 x 3 | 60-70% 1RM |
| Yoke Carry | 4 x 20 m | Moderate weight, focus on speed |
| Farmer Carry | 4 x 20 m | Per hand, build to competition weight |
| Leg Press | 3 x 10 | Quad accessory |
Day 2 - Log Press + Upper (Accumulation Example)
| Exercise | Sets x Reps | Notes |
|---|
| Log Clean and Press | 5 x 5 | Push-press allowed |
| Seated Dumbbell Press | 3 x 10-12 | Shoulder hypertrophy |
| Bent Over Row | 4 x 8 | Upper back base |
| Kroc Row | 3 x 15/arm | Lat and grip |
| Face Pull | 3 x 15 | Rear delt and rotator cuff |
Day 4 - Squat + Sled (Accumulation Example)
| Exercise | Sets x Reps | Notes |
|---|
| Back Squat | 4 x 5 | 70-75% 1RM |
| Front Squat | 3 x 3 | Yoke and stone pickup prep |
| Sled Push | 4 x 20 m | Heavy; sprint for conditioning |
| Tire Flip | 4 x 5 flips | Hip extension power |
| Leg Curl | 3 x 10-12 | Hamstring accessory |
Day 5 - Event Day (Rotating)
Rotate through competition events:
- Atlas stones: 3-5 singles to platform or lap-and-load
- Keg load: 3-5 loads over bar at competition height
- Car deadlift / frame: Multiple singles at competition weight
- Medley: Farmer + yoke + keg combination
Key Implement Progressions
| Event | Accumulation | Intensification | Peak |
|---|
| Yoke | 75% comp weight, 20 m | 90% comp weight, 15 m | Competition weight, 10 m |
| Farmer | 60-70% comp/hand | 80-90% comp/hand | Competition weight |
| Log Press | 5x5 at 70% | 3x3 at 85% | 1-2 heavy singles |
| Atlas Stone | Technique reps | Timed loads | Competition stone weight |
Grip and Conditioning
- Wrist wraps only when necessary; train grip without straps on most sets
- Loaded carry conditioning replaces traditional cardio
- Chalk always available; straps for deadlift max-effort only
For barbell strength base before strongman, see texas_method or 5_3_1. For Olympic lifting power development, see catalyst_12_week.