How to Train Like a Strongman: A 4-Week Strongman Training Program for Maximum Results

Strongman training is a challenging and exciting way to build functional strength and develop an impressive physique. The sport of strongman requires athletes to showcase their strength through a variety of events, such as the deadlift, overhead press, and carry events. If you are looking to get into strongman training, this 4-week program will help you get started and maximize your results.

Week 1: Focus on Building a Strong Foundation

The first week of training is all about building a strong foundation. The focus should be on improving your overall strength and conditioning. This will help you prepare for the specific strongman events you will be training for in the coming weeks.

Day 1: Upper Body Strength Training Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Barbell Overhead Press – 4 sets of 8 reps
2. Incline Bench Press – 4 sets of 10 reps
3. Dumbbell Rows – 4 sets of 10 reps
4. Pull-ups – 3 sets to failure
5. Dumbbell Curls – 3 sets of 12 reps

Day 2: Lower Body Strength Training Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Deadlift – 4 sets of 8 reps
2. Squat – 4 sets of 8 reps
3. Leg Press – 3 sets of 12 reps
4. Calf Raises – 3 sets of 12 reps

Day 3: Conditioning and Accessory Work Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Sled Push – 4 sets of 30 seconds
2. Farmers Walk – 4 sets of 30 seconds
3. Kettlebell Swings – 4 sets of 15 reps
4. Plank – 3 sets of 30 seconds
5. Hanging Leg Raises – 3 sets of 12 reps

Week 2: Focus on Strongman Events

In the second week of training, you will start to focus on the specific strongman events you will be competing in. This will help you build skill and proficiency in these movements.

Day 1: Deadlift and Carry Events Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Deadlift – 4 sets of 6 reps
2. Farmer’s Walk – 4 sets of 50 feet
3. Sandbag Carry – 4 sets of 50 feet
4. Sled Drag – 3 sets of 50 feet

Day 2: Overhead Press and Carry Events Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Log Press – 4 sets of 6 reps
2. Keg Carry – 4 sets of 50 feet
3. Atlas Stones – 4 sets of 3 reps
4. Sled Push – 3 sets of 50 feet

Day 3: Conditioning and Accessory Work Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Rowing Machine – 4 sets of 250 meters
2. Prowler Push – 4 sets of 50 feet
3. Battle Ropes – 4 sets of 30 seconds

4. Ab Wheel - 3 sets of 12 reps
5. Bulgarian Split Squats - 3 sets of 12 reps (each leg)

Week 3: Increase Intensity and Volume

In the third week of training, you will increase the intensity and volume of your workouts. This will help you build more strength and endurance, and prepare you for competition-level training.

Day 1: Deadlift and Carry Events Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Deadlift – 5 sets of 4 reps
2. Farmer’s Walk – 5 sets of 50 feet
3. Sandbag Carry – 5 sets of 50 feet
4. Sled Drag – 4 sets of 50 feet

Day 2: Overhead Press and Carry Events Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Log Press – 5 sets of 4 reps
2. Keg Carry – 5 sets of 50 feet
3. Atlas Stones – 5 sets of 3 reps
4. Sled Push – 4 sets of 50 feet

Day 3: Conditioning and Accessory Work Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Rowing Machine – 5 sets of 250 meters
2. Prowler Push – 5 sets of 50 feet
3. Battle Ropes – 5 sets of 30 seconds
4. Ab Wheel - 4 sets of 12 reps
5. Bulgarian Split Squats - 4 sets of 12 reps (each leg)

Week 4: Peak for Competition

In the final week of training, you will peak for competition by reducing your volume and increasing your intensity. This will help you perform at your best on competition day.

Day 1: Deadlift and Carry Events Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Deadlift – 3 sets of 3 reps
2. Farmer’s Walk – 3 sets of 50 feet
3. Sandbag Carry – 3 sets of 50 feet
4. Sled Drag – 2 sets of 50 feet

Day 2: Overhead Press and Carry Events Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Log Press – 3 sets of 3 reps
2. Keg Carry – 3 sets of 50 feet
3. Atlas Stones – 3 sets of 3 reps
4. Sled Push – 2 sets of 50 feet

Day 3: Conditioning and Accessory Work Start with a warm-up consisting of a few sets of light cardio and mobility work. Then, move on to the following exercises:

1. Rowing Machine – 3 sets of 250 meters
2. Prowler Push – 3 sets of 50 feet
3. Battle Ropes – 3 sets of 30 seconds
4. Ab Wheel - 2 sets of 12 reps
5. Bulgarian Split Squats - 2 sets of 12 reps (each leg)

In addition to the above training program, it's important to prioritize proper nutrition and recovery. This includes consuming adequate protein and carbohydrates, staying hydrated, and getting plenty of rest and sleep.

Conclusion

Strongman training is a challenging and rewarding way to build functional strength and an impressive physique. By following this 4-week training program, you can improve your strength, endurance, and overall fitness level, and prepare yourself for strongman competition.

It's important to remember that strongman training can be intense and demanding, so it's essential to listen to your body and adjust the program as needed. Don't be afraid to modify the exercises or weights if you need to, and always prioritize proper form and technique over lifting heavy weights.

Finally, it's crucial to have patience and consistency in your training. Strongman is a sport that requires time, dedication, and hard work to see results, so stick with it and stay committed to your goals.

With the right training program, nutrition, and recovery plan, you can become a strongman and reach your full potential in the sport. So start training like a strongman today and see how far you can push yourself!