If you’re new to Strongman training, it can feel intimidating as you wonder where to begin. A strong foundation lies in a solid and comprehensive Strongman training schedule. This includes knowing which Strongman exercises you’ll perform, how often you’ll do them, and the time you’ll dedicate to proper recovery.
Let’s look at the variables you need to know as you create your Strongman training schedule.
FOCUS ON YOUR WEAK POINTS
When you want to know how to start Strongman training, the first step is to identify any weak points you may have. Let me save you the trouble and assure you we all have weak points. Suck up the ego and be realistic with yourself. Whether in the mirror or with a trainer, focus on the most common weak points:
- Hip Flexors: Are your hips, hamstrings, or glutes tight?
- Shoulders: Are your traps causing pain in your neck?
- Neck: Do you have a forward-favoring neck and posture?
- Grip: Do you find your grip failing?
- Lower Back: Is there pain in your lower back after deadlifting?
Once you know precisely where the issues lie in your form or which muscle groups are lagging, you can curtail your Strongman program to address these areas.
Depending on your weak points, we highly recommend hiring a certified trainer to work with you. For example, if your form on squats, deadlifts, and bench presses isn’t great, a session or two with a trainer can significantly decrease your risk of injury.
Improving your weak points may also require using Strongman gear such as wrist wraps, weightlifting belts, and knee wraps.
PICK THE BEST STRONGMAN EXERCISES
Aside from choosing exercises that will correct your form or bring you up to speed, you’ll need Strongman-specific exercises. Here’s a list of the best Strongman exercises that we’d recommend using in your program:2.1, Farmer’s Walk
One of the best ways to increase grip strength, the farmer’s walk is a must for any Strongman workout.
Dumbbell Swing
Popular amidst all fitness categories, the dumbbell swing is a great way to increase strength, muscle, and coordination. Go heavy to see crazy strength gains.
Tire Flip
Who doesn’t like flipping tires? This Strongman exercise builds total body strength, muscle, and endurance.2.4 Thick Bar Bench Press
A great way to improve both chest and grip strength, the thick bar bench press can utilize either a thick bar or Alpha Grips for a wider hand grip.2.5
Deadlifts
This classic exercise is a great way to build total-body strength by activating the hamstrings, quadriceps, glutes, hip flexors, lower back, abdominals, shoulders, and arms.
TWO DAYS ON, ONE DAY OFF
When scheduling your training days, we recommend against lifting more than two days in a row. You must take recovery as seriously as you do your training, and three days of high-intensity Strongman training could be a recipe for injury.
It’s okay to have alternating days of training and recovery. It’s always better to take more off if you need it than to push yourself, get hurt, and be unable to train for weeks or months. Here are a few options for a training schedule layout:
Full Body Set Day Layout
- Sunday: Rest Day
- Monday: Full Body
- Tuesday: Full Body
- Wednesday: Rest Day
- Thursday: Rest Day
- Friday: Full Body
- Saturday: Full Body
Split Set Day Layout
- Sunday: Rest Day
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Rest Day
- Thursday: Rest Day
- Friday: Upper Body
- Saturday: Lower Body
Alternative Layout
- Sunday: Rest Day
- Monday: Training
- Tuesday: Rest Day
- Wednesday: Training
- Thursday: Rest Day
- Friday: Training
- Saturday: Rest Day
A / B Layout (Switch Every Week)
Workout A
- Sunday: Rest Day
- Monday: Full Body
- Tuesday: Full Body
- Wednesday: Rest Day
- Thursday: Rest Day
- Friday: Upper Body
- Saturday: Lower Body
Workout B
- Sunday: Rest Day
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Rest Day
- Thursday: Rest Day
- Friday: Full Body
- Saturday: Full Body
SAMPLE STRONGMAN TRAINING SCHEDULE
Here’s a basic full-body Strongman workout to help get you started. You can plug this workout into one of the layouts we mentioned above. Be sure to warm up for a few sets at 50% to 65% of your one-repetition maximum (the maximum weight you can safely lift once). Strive to use 90% or above of your 1RM for working sets.
- Dumbbell Swing: 5 sets of 10, 8, 6, 4, 2 repetitions
- Sled Drag: 3 x 60 seconds, 30 seconds, 15 seconds
- Deadlift: 5 x 10, 8, 6, 4, 2
- Tire Flip: 3 x 50 yards, 25 yards, 10 yards
- Woodchopper: 5 x 10, 8, 6, 8, 10
- Farmer’s Walk: 3 x Failure (go as long as you can)
WHAT DOES YOUR STRONGMAN TRAINING SCHEDULE LOOK LIKE?
How many days per week will you lift? What’s your recovery routine?
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