Strongman training differs from powerlifting in two key ways: the implements change (log, axle, yoke, atlas stones replace barbell for some events), and events require sustained effort over time or distance rather than single maximum efforts. The intermediate program balances strength base development (barbell work) with event training (implement-specific sessions), distributing 2 barbell strength days and 2 event days across the week.
Who This Is For
- Athletes who have completed
basic_strongman_block or have 6+ months of general strength training - Access to: barbell and plates, log (or equivalent), farmer carry handles, yoke (or substitute), atlas stones (optional — can substitute sandbag)
- Goal: first novice or masters competition, or general strength development through strongman methods
Weekly Schedule
| Day | Session Type |
|---|
| Monday | Strength: Lower (Deadlift + Squat) |
| Tuesday | Strength: Upper (Overhead + Row) |
| Wednesday | Rest |
| Thursday | Events: Pulling events (frame carry, deadlift medley) |
| Friday | Events: Pressing events (log press, overhead medley) |
| Sat–Sun | Rest |
Monday — Lower Strength
| Exercise | Sets × Reps |
|---|
| Conventional Deadlift | 5 × 2–3 (heavy) |
| Back Squat | 4 × 4–6 |
| Good Morning | 3 × 8–10 |
Tuesday — Upper Strength
| Exercise | Sets × Reps |
|---|
| Strict Press | 5 × 3–5 |
| Bent-over Row | 4 × 8–10 |
| Push Press | 4 × 5–8 |
Thursday — Event Day: Pulls
Event training runs in strongman-style mini-circuits. Load each event at 70–80% of estimated maximum for technique work; push to 85–90% on the final working set:
| Event simulation | Format |
|---|
| Conventional Deadlift volume | 4 × 5 @ 75% |
| Farmer Carry (handles or loading equivalents) | 4 × 20 m |
| Sumo Deadlift | 3 × 5 |
| Atlas Stone to platform (or sandbag clean) | 4 × 3 reps |
When farmer handles are not available, substitute hex bar farmer carry or dumbbell farmer carry at equivalent load.
Friday — Event Day: Press
| Event simulation | Format |
|---|
| Log Press (or axle press or barbell in mixed grip) | 4 × 3–5 |
| Push Press (barbell) | 4 × 5–8 |
| Yoke Walk (or front squat walk) | 4 × 20 m |
| Sandbag carry or bear hug carry | 4 × 20 m |
Event days are where the sport-specific adaptations occur. Treat them as skill training as much as strength training — implement mechanics are distinct from barbell mechanics.
Implement Substitutions
| Standard event | Substitute if equipment unavailable |
|---|
| Log press | Axle bar (2" diameter) or barbell with fat grip |
| Farmer carry handles | Heavy dumbbells or hex bar |
| Yoke | Loaded barbell on traps (back squat position walk) |
| Atlas stone | Sandbag (fill to equivalent weight) |
Entry: basic_strongman_block. Advanced: strongman_competition_prep. Injury context: load_management, connective_tissue.