Workouts Plans

Strongman: Cycle 4, Week 9, Day 1

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


Who is that this program supposed for?



This strongman program is meant for:

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


Why ought to I practice strongman?


Whether or not you might be on the lookout for explosive power, the power to raise heavy for a number of reps, or to extend your max lifts, strongman is a enjoyable and efficient manner to take action. If you’re on the lookout for enhancements throughout all three, there isn’t any higher different. Listed below are 33 extra causes to coach strongman, and what strongman coaching can educate us about getting robust.


When are the exercises?


The exercises are launched each Tuesday, Thursday, and Saturday. Nevertheless, that doesn’t imply you must do them on these precise 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 handiest development.


What gear do I would like?


The Tuesday and Thursday classes are purposefully constructed so as to do them in any respectable fitness center. No strongman gear is required on lately.


On the Saturday, you may be doing occasion coaching. Ideally, you should have entry to some primary strongman gear for this. The extra related gear you have got 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 it is advisable get going with this program. Additionally check out my strongman collection, for a proof of strongman occasions break up down by gear.


Week 9, Day 1


  • Again squat: Work as much as 3RM for 1 set. Then drop 10% weight and carry out 3 extra units.
  • Energy clear and push jerk: Work as much as 3RM for five units throughout.
  • Ab work of selection: 10 minutes.



  • Again squat ought to be taken as much as a technical max for one set earlier than dropping down as prescribed. Goal to make this max 5kg greater than Week 3, Day 1.
  • Energy cleans ought to be taken as much as a weight it is possible for you to to carry out with good kind for all 5 units. Be explosive on the high of the clear. Be aggressive with the push jerk. Goal to make these no less than 2.5-5kg greater than the clear and push press triples final week.
  • Ab work ought to be damaged down into appropriate units and carried out as repeatedly as attainable for ten minutes.

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