Workouts Plans

Strongman: Cycle 4, Week 8, Day 3

Welcome to the fourth cycle of Strongman exercises. Earlier than we get began, let me reply some primary questions.


Who is that this program meant for?



This strongman program is meant for:

  • Those that need to get stronger
  • Those that need to prepare for a strongman competitors
  • Those that need a basic power coaching program which incorporates strongman


Why ought to I practice strongman?


Whether or not you’re searching for explosive power, the flexibility to raise heavy for a number of reps, or to extend your max lifts, strongman is a enjoyable and efficient means to take action. In case you are searching for enhancements throughout all three, there isn’t a higher various. Listed here are 33 extra causes to coach strongman, and what strongman coaching can train us about getting sturdy.


When are the exercises?


The exercises are launched each Tuesday, Thursday, and Saturday. Nevertheless, that doesn’t imply it’s a must to do them on these actual days. My solely advice is that everytime you begin this program, you begin from week one, versus leaping in mid-way by the cycle. The programming is progressive and ranging from the start will make sure the most secure and simplest development.


What gear do I would like?


The Tuesday and Thursday periods are purposefully constructed to be able to do them in any respectable fitness center. No strongman gear is required on nowadays.


On the Saturday, you’ll be doing occasion coaching. Ideally, you’ll have entry to some primary strongman gear for this. The extra related gear you’ve entry to, the extra you’re going to get out of this system. In any other case, check out these gym-based options.


The place can I discover extra info and ask questions?


Every day will embrace notes together with the workout routines. These ought to give you all the data you’ll want to get going with this program. Additionally check out my strongman collection, for a proof of strongman occasions cut up down by gear.


Week 8, Day 3

Yoke stroll: Mild stroll for 30m, 2 walks complete.

Sled Pull (arm over arm): Heavy pulls for 15m, 2 pulls complete.

Tire: 6 flips, relaxation 45 seconds, repeat 4 occasions.



  • Yoke stroll is to be carried out at identical weight throughout each walks. Intention to be as quick as attainable on each of those. You possibly can learn my article to be taught extra about coaching with the yoke.
  • Sled pull is to be carried out arm-over-arm. Sit in a heavy tyre or have your legs pressed towards a set object while pulling on a rope connected to the sled.
  • Tire flips ought to take lower than 60 seconds to finish every set.

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