I am currently training for World’s Strongest Man U90kg, taking place on 16-17 December. I am coming off of a seven year hiatus from competitive Strongman, due to focusing on finishing college and serving in the US Army. I want to use this journal to give anyone interested an idea of how I am training for WSM and how I balance strength work with conditioning to optimally recover. Thanks for reading!
Warm up - 2x15 glute bridges, 2x12 walking lunges ea leg
Front Squat - worked up to 370 for 3x3 with a 3ct pause in the hole, then 410 for 2x3 no pause. No belt.
18" Axle Deadlift - worked up to 735x2, 745 2x2, then 2x1 5sec full eccentric deadlift with 605.
90ft Farmers/Sandbag Medley - 290 farmers and 240 sandbag for 3 runs. 40-45 sec avg time.
Back Extensions - 165 for 3x8 with a slight pause at the top.
Box Jumps - 6x3 to a 39" box with 1-2min rest.
Reverse Lunge - 135x10 ea leg, 145 2x10 ea leg.
Offset Barbell hold - 45 plate on one side of the barbell, 2x60 sec each side.
Easy Aerobic work - 40 min on an elliptical at an avg 140 BPM