Strong Man Contest Training Part 2

Okay so you've seen the exercises and now you need to incorporate them into a training regimen.

Day 1

Yolk Carry - Complete the carry 3 times with 10 minutes rest between carries.

Farmer's Walk - Complete circuit 3 times with 10 minutes rest between carries.

Day 2

Overhead Press - Complete the press 3 times with 10 minutes rest between sets.

Bench Press - 495 for reps in 90 seconds. 3 sets with 10 minutes rest between sets.

Do assist tricep work as needed.

Day 3

Squats - Complete 3 sets with 10 minutes rest between sets.

Hercules Hold - Complete the hold 3 times with 5 minutes rest between sets.

Day 4

Dead lift - Complete 3 sets with 10 minutes rest between sets.

Keg toss - Complete 3 sets of 90 second timed tosses. 5 minutes rest between sets.

Rows - Dumbbell or Barbell Rows of 3 sets of 495 for reps in 60 seconds. 5 minutes rest between sets.

Bicep assist work as needed.

Day 5

Barrel Carry - Complete 4 carries as a set. 3 sets with 10 minutes rest between sets.

Atlas Stones - Practice putting up all of the stones for time. 3 times with 10 minutes rest between attempts.

Day 6

Pull - Practice pulls for an hour. Taking rest as needed.

Day 7 - Off

As your body becomes accustomed to the load you can extend your workouts and repeat them like this.

Day 1

Yolk Carry immediately to Overhead Press - 3 sets with 10 minutes rest between sets.

Farmer's Walk immediately to Bench Press - 3 sets with 10 minutes rest between sets.

Assist Tricep and Shoulder work 6-9 sets per muscle group with 3-5 minutes rest between sets.

Day 2

Squats - 3 sets with 10 minutes rest between sets.

Hercules Hold - 3 sets 3 sets with 5 minutes rest between sets.

Barrel Carry - 3 sets with 10 minutes rest between sets.

Atlas Stones - 3 sets with 10 minutes rest between sets.

Assist Leg work 12-21 sets with 3-5 minutes rest between sets.

Day 3

Dead lift - 3 sets with 10 minutes rest between sets.

Keg toss - 3 sets with 5 minutes rest between sets.

Pull - 1 hour with rest as needed.

Rows - 5 sets with 5 minutes rest between sets.

Assist Bicep work 9-12 sets with 3-5 minutes rest between sets.

Day 4 - Repeat day 1

Day 5 - Repeat day 2

Day 6 - Repeat day 3

Day 7 - Off

If you can't use the listed weights yet, use what you can and work up. Good luck and happy training!