Strongman/Powerlifitng training

[graeme87]

A friend of mine wants to get into strong man comps and asked if I’d help with a routine. I know a lot of strongman training is even specific so he’ll need to get tyres and wheel barrows to train with but in the mean time I though a basic 3 day powerlifting split with some, pull down, shoulder press and biceps curls thrown in. Have a look at what I've come up with and give me your feed abck please.

Day 1 - Bench
(Increase weight each set)

5 rep
3 rep
1 rep
1 rep
1 rep

Board press (top half of rep) / Rack lock outs (top quarter of rep)
(Increase weight each set)

5 reps
3 reps
1 rep

Close grip bench / triceps extensions

3 sets of 10 reps


Day 2 - Squat
(Increase weight each set)

5 reps
3 reps
1 rep
1 rep
1 rep

Half squats (top half of rep)
(Increase weight each set)

5 reps
3 reps
1 rep

Leg curls

2 sets 10 reps

Leg extensions

2 sets 10 reps

Day 3 - Deadlift
(Increase weight each set)

5 reps
3 reps
1 rep
1 rep
1 rep

Rack pulls (top half of lift, bar above knees)
(Increase weight each set)

5 reps
3 rep
1 rep

Pull downs/ barbell row/ T-bar row
(Increase weight each set)

10 reps
8 reps
5 reps
3 reps


Day 4 – extra work (shoulders, biceps etc)

Shoulder press/ Behind the neck press
(Increase weight each set)

10 reps
8 reps
5 reps
3 reps

Bicep curls
(Increase weight each set)

10 reps
8 reps
5 reps
3 reps

Abs

[BgMc31]

Definitely not a strongman routine. More of a powerlifting routine. Most strongmen (if they have access to equipment) do a DE Push day, DE Pull day, ME Push day, ME pull day. Then an equipment day. Or they do two/three full body workouts then an equipment day. There are many different schools of thought. I would recommend visiting some strongman sites like Marunde-Muscle or prostrongman.com for more info.