T Nation

Intermediate Lifter Strength Program


#1

Hey guys so I’ve been working out for around 2 years and now am interested in strong man training. But since I do not have a strongman gym around, I decided to stick to a westside strength program for a while. I was wondering if this was too much volume. I heard from people that to increase the OHP I need a lot of mass on the upper body and so according to that I created this program.

ME Lower day

  • Vertical Jump 6x3
  • Seated Vertical Jump 6x3
  • Front Squat 1rm – 70kg
  • Front Squat 3-5x3-5 @80-85%
  • Kettle bell swings 5x10
  • Leg extensions 5x10
  • Leg Curls 5x10
  • Core work 3 sets
    Me Push
  • Push Press 3rm
  • Incline Press 5x10
  • DB Shoulder press 5x10
  • Lateral Raises 5x10
  • Rear Delt Flyes 5x10
  • Triceps Pushdown 5x10
    DE Lower Day
  • Vertical Jump 6x3
  • Seated Vertical Jump 6x3
  • Speed Front Squat 12/10/8x2 @ 75/80/85%
  • Kettle bell swings 5x10
  • Leg extension 5x10
  • Leg Curl 5x10
  • Core work 3 sets
    ME Pull Day
  • Rack Pulls 3rm
  • Cable Rows 5x10
  • Lat Pull downs 5x10
  • Rear Delt Flyes 5x10
  • Shrugs 5x10
  • Curls 5x10

#2

You’re gonna have to keep in mind that strongman isn’t powerlifting; it isn’t all about 1rm. You need to be strong through a variety of rep ranges, AND you need some moving events in there to work on your footspeed.

If you head to startingstrongman, there is a free 12 week program you can use to get familiar with some basic strongman training.

Good luck dude! Strongman is an awesome sport.