Six Weeks to

Strongman
Six Weeks to Strongman
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A  Short  Story  (and  Disclaimer)  Before  You  Begin  
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As  a  member  of  Team  Thrive,  I  assist  in  program  design,  as  well  as  act  as  head  coach  for  
Get  Stronger  Faster  online  training.  When  Jen  (Sinkler,  that  is)  asked  me  to  write  a  
strongman  training  program  for  our  group  of  training  buddies,  it  was  basically  a  one-­‐off  
—  it  was  about  trying  something  new,  something  outside  our  comfort  zones.  Even  
though  we  are  serious  about  strength  training,  our  mindset  for  this  compeGGon  was  all  
about  fun.  Then,  when  we  all  got  substanGally  stronger,  and  held  our  own  at  the  
compeGGon,  we  decided  to  share  the  program  with  the  public.    
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There  are  many  coaches  who  train  clients  specifically  for  strongman,  however,  and  who  
we'd  highly  recommend  seeking  out  if  you'd  like  to  pay  for  a  program.  We  stand  by  our  
program  as  a  good  start  if  you're  purely  recreaGonal,  or  if  you  want  to  do  the  same  thing  
what  we  did.  If  you  are  serious  about  compeGng  in  strongman,  or  you  want  some  hands-­‐
on  assistance  in  learning  some  of  the  more  advanced  liJs  in  the  program,  it  is  worth  
your  Gme  and  money  to  invest  in  a  coach  well-­‐versed  in  this  type  of  training.  (Check  out  
StarGngStrongman.com  for  a  list  of  strongman-­‐friendly  gyms  located  all  across  the  
world.)  
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We  hope  you  enjoy  the  next  six  weeks  as  much  as  we  did,  and  that  you  see  the  same  
mad  increases  in  strength.  We’d  love  to  hear  about  just  how  strong  you  get!  
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Jennifer  Vogelgesang  Blake  
Team  Thrive  Coach  
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©2014 - Thrive with Jen Sinkler - www.JenSinkler.com

Six Weeks to Strongman
Breaking  It  Down  
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Even  though  each  strongman  event  set-­‐up  varies,  there  are  a  few  certainGes  in  each  
contest  that  you  can  plan  and  train  for:  namely  the  deadliJ,  overhead  press,  and  heavy  
carry.  You  can  also  count  on  the  need  to  move  heavy  weight  very  quickly,  so  geUng  used  
to  Gming  your  supersets  and  implemenGng  short,  hard  condiGoning  bouts  at  the  end  of  
your  strength  session  is  a  wise  idea.  
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This  program  is  broken  down  into  two  three-­‐week  training  blocks.  Weeks  1-­‐3  focus  
heavily  on  building  pure  strength,  with  the  main  emphasis  on  strengthening  the  
posterior  chain,  plus  upper-­‐body  pushing  and  pulling.  You’ll  wrap  up  your  strength  
session  with  either  a  short,  hard  condiGoning  set  or  specific  grip  training.  (Because  if  you  
can’t  grip  it,  you  can’t  rip  it,  yo.)  
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Weeks  4-­‐6  add  in  more  volume,  as  well  as  power  and  speed  development.  More  
advanced  strength  movements  reside  in  this  block  of  training,  and  each  strength  session  
ends  with  a  more  event-­‐specific  drill.      
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Program  Notes  and  ConsideraEons:  
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•   You’ll  noGce  in  each  superset  that  one  movement  is  highlighted,  and  there  are  
variaGons  offered  for  each  movement.  This  was  necessary  due  to  equipment  
availability,  as  well  as  individual  equipment  strength  limitaGons;  you  might  not  
have  access  to  an  axle  bar,  and  you  might  not  be  ready  to  Z  Press  with  a  barbell.    
Remember  that  even  though  I  am  a  trainer  I  am  not  YOUR  trainer.  Listen  to  your  
body,  respect  your  limits,  and  make  adjustments  as  needed.  
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! Main  Movement VariaEons

Most  secGons  are  what  we  call  supersets.  

You’ll  perform  exercise  A  for  a  set  and  
then  perform  a  set  of  exercise  B  aJer  
your  rest  —  alternaGng  unGl  you’ve  
completed  the  suggested  sets.  If  an  
exercise  does  not  have  a  rest  duraGon  
listed,  proceed  to  the  next  exercise  as  
soon  as  you’re  ready.
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©2014 - Thrive with Jen Sinkler - www.JenSinkler.com

Six Weeks to Strongman
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•   The  heaviest  work  is  always  in  the  beginning.  In  Weeks  1-­‐3  it’s  the  first  superset,  
and  during  Weeks  4-­‐6  it’s  the  second.  Take  a  couple  sets  to  warm  up  with  a  light  
weight  you  know  you  can  easily  liJ  5-­‐8  Gmes,  making  sure  that  the  movement  
and  weight  used  really  DOES  feel  easy.  If  it  doesn’t,  ignore  my  program  
instrucGons  and  lighten  the  load  on  the  bar.  This  is  a  day  when  your  body  would  
rather  liJ  for  reps  than  for  weight.  If  it  does  feel  easy,  load  a  lifle  more  weight  on  
the  bar  with  each  subsequent  set  unGl  you’re  at  a  weight  you  can  liJ  for  3  reps.  
This  is  your  working  weight  for  that  exercise.  
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•   There  is  a  direct  biceps  work  in  this  program.  In  strongman,  tearing  of  the  biceps  
tendon,  while  not  altogether  common,  happens  oJen  enough  to  warrant  pairing  
biceps  work  with  the  compound  liJs.  In  this  case,  biceps  isolaGon  works  becomes  
funcGonal!  And  even  if  you’re  not  compeGng,  I  don’t  think  you’ll  be  mad  about  
your  steady  progress  on  chin-­‐ups  (my  team’s  chin-­‐up  numbers  went  through  the  
roof  on  this  program)  and  random  strangers  ask  you  to  flex  for  them.  
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•   I  don’t  talk  about  weight  percentages  based  off  your  1-­‐rep  max  in  this  program.    
To  know  how  much  weight  to  use,  go  by  the  set/rep  assignments.  If  the  day  calls  
for  8-­‐12  reps  and  you  pick  a  weight  you  can  easily  liJ  for  20  reps,  it’s  too  light.  If  
you  can’t  hit  8  reps,  it’s  too  heavy.    
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One  last  thing.  All  of  what  I’ve  said  so  far  means  nothing  with  your  two  most  important  
tools  you’ll  ever  use  in  the  gym:  your  workout  journal  and  a  Gmer.  Write  down  how  
much  weight  you  used.  Time  your  supersets.  The  key  to  geUng  stronger  is  progressive  
overload  and  the  key  to  winning  strongman  is  to  be  able  to  move  considerable  weight  in  
a  short  period  of  Gme.  What  does  this  mean  for  you?  
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As  you  adapt  and  movements  start  to  feel  easier:  
•   Add  more  plates  on  the  bar  and  pick  up  a  heavier  dumbbell.    
•   You  won’t  feel  the  need  to  rest  as  long,  so  feel  free  to  shorten  the  rest  period  and  
resume  your  liJ  when  ready.  
•   Keep  your  condiGoning  bouts  short  and  hard.  When  they  start  to  feel  easier,  
don’t  increase  your  Gme;  rather,  increase  the  weight  used.  
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©2014 - Thrive with Jen Sinkler - www.JenSinkler.com

Six Weeks to Strongman
For  more  informaEon  and  photos,  check  out  the    
“Six  Weeks  to  Strongman”  post  by  clicking  here.   Weeks 1-3
DAY 1
Movement Rest Sets Reps Wk 1 Wk 2 Wk 3
Axle Push Press
60 to 90
A Variations: Barbell Push Press, Kettlebell or 4 to 6 3
Supersets

Dumbbell Push Press, Dumbbell Push Press seconds

1 with Fat Gripz
Pallof Iso-Hold Hold for 30
B Variations: Perform with a cable stack or 4 to 6 seconds, twice
per side and set.
resistance bands.
Barbell Deadlift <60
A Variations: Axle deadlift, Romanian 4 to 6 8 to 12
Supersets

seconds
deadlifts, and Rack Pulls
2
Dumbbell Biceps Curl <60
B Variations: Dumbbell Hammer Curl, Plate 4 to 6 8 to 12
seconds
Curl, and Zottman Curl

Dumbbell Head Carry

Pick up a dumbbell by the head in each hand and
Finisher

take it for a walk. If you’re forearms aren’t mad at 30:30

3 A the end of 30 seconds pick up the next heavier 3
work:rest
weight.
Variations: Plate Pinch Carry and Heavy Kettlebell
Carry

DAY 2
Movement Rest Sets Reps Wk 1 Wk 2 Wk 3
Barbell Back Squat 60 to 90
A Variations: Barbell Front Squat, Kettlebell 4 to 6 3
Supersets

seconds
Goblet Squat
1 As many
Chin-ups 60 to 90
B Variations: Banded Chin-ups, Gravitron Chin- 4 to 6 reps as
seconds
ups, Supinated Grip Inverted Rows easy.
Barbell Hip Thrust <60
A Variations: Banded Hip Thrust, Barbell 4 to 6 8 to 12
seconds
Supersets

Glute Bridge, Romanian Deadlifts

2 Axle Push Press
<60
B Variations: Barbell Push Press, Kettlebell or 4 to 6 8 to 12
Dumbbell Push Press, Dumbbell Push Press seconds
with Fat Gripz
Finisher

3 A Sled Push 3
30:30
Variations: Prowler Push, Sled Drag work:rest

DAY 3
Movement Rest Sets Reps Wk 1 Wk 2 Wk 3
Barbell Deadlift 60 to 90
A Variations: Axle deadlift, Romanian 4 to 6 3
Supersets

seconds
deadlifts, and Rack Pulls
1
Dumbbell Biceps Curl 60 to 90
B Variations: Dumbbell Hammer Curl, Plate 4 to 6 6 to 8
seconds
Curl, and Zottman Curl
Dumbbell Split Squats <60 8 to 12
A Variations: Walking Lunges, Reverse 4 to 6
Supersets

seconds ea side
Lunges, Step-Ups
2
Barbell Bent-Over Row <60
B Variations: Supinated Grip Inverted Row, 4 to 6 8 to 12
seconds
Kettelbell or Dumbbell One-Armed Row
Dumbbell Head Carry
Finisher

30:30
3 A Variations: Plate Pinch Carry and Heavy 3
work:rest
Kettlebell Carry

©2014 - Thrive with Jen Sinkler - www.JenSinkler.com

Six Weeks to Strongman
For  more  informaEon  and  photos,  check  out  the    
Six  Weeks  to  Strongman  post  by  clicking  here.   Weeks 4-6
DAY 1
Movement Rest Sets Reps Wk 4 Wk 5 Wk 6

Rotational Wall Ball Slams 30 to 60

A 3 10 to 12
Supersets

Variations: Medicine Ball Slams seconds

1
Banded Broad Jumps 30 to 60
B 3 10 to 12
Variations: Box Jumps, Banded Squat Jumps seconds

Barbell Z-Press 60 to 90
A Variations: Dumbbell or Kettlebell Z-Press, 4 to 6 3
Supersets

seconds
Barbell or Dumbbell Bench Press
2
Pallof Iso-Hold Hold for 30
B Variations: Perform with a cable stack or 4 to 6 seconds, twice
per side and set.
resistance bands.
Barbell Speed Deadlift <60
A Variations: Axle Deadlift, Romanian 3 to 5 8 to 12
Supersets

seconds
Deadlift, Rack Pulls
3
Dumbbell Biceps Curl <60
B Variations: Dumbbell Hammer Curl, Plate 3 to 5 8 to 12
seconds
Curl, and Zottman Curl

Heavy Farmer Carry

Finisher

60:60
4 A Variations: Dumbbells, Kettlebells, Trap 3
work:rest
bar, or Pistons

DAY 2
Movement Rest Sets Reps Wk 4 Wk 5 Wk 6
<60
Supersets

A Kettlebell Swings seconds

3 10
1
<60
B Kettlebell Russian Twist seconds
3 10 ea side

Anderson Squat 60 to 90
A Variations: Barbell Back Squat, Double 4 to 6 3
seconds
Supersets

Kettlebell Racked Squat, Goblet Squat

2
Chin-ups As many
60 to 90
B Variations: Banded Chin-ups, Gravitron Chin- 4 to 6 reps as
seconds
ups, Supinated Grip Inverted Rows easy.

Barbell Hip Thrust <60

A Variations: Barbell or Sandbag Glute 3 to 5 8 to 10
Supersets

seconds
Bridge, Single-Leg Glute Bridge
3
Barbell Z-Press <60
B Variations: Dumbbell or Kettlebell Z-Press, 3 to 5 8 to 10
seconds
Barbell or Dumbbell Bench Press

Sandbag Load Over Bar

Finisher

60:60
4 A Variations: Atlas Stone, Heavy Medicine 3
work:rest
Ball

DAY 3
Movement Rest Sets Reps Wk 4 Wk 5 Wk 6
Rotational Wall Ball Slams 30 to 60
A 3 10 to 12
Supersets

Variations: Medicine Ball Slams seconds

1
Banded Broad Jumps 30 to 60
B 3 10 to 12
Variations: Box Jumps, Banded Squat Jumps seconds

Barbell Deadlift 60 to 90
A Variations: Axle Deadlift, Romanian 4 to 6 3
Supersets

seconds
Deadlift, Rack Pulls
2
Dumbbell Biceps Curl 60 to 90
B Variations: Dumbbell Hammer Curl, Plate 4 to 6 6 to 8
seconds
Curl, and Zottman Curl
Barbell Bent-Over Row <60 10 to 12
A Variations: Suspension Trainer Inverted 3 to 5
Supersets

seconds reps
Row, Double Kettlebell Row
3
Pallof Iso-Hold Hold for 30
B Variations: Perform with a cable stack or 3 to 5 seconds, twice
per side and set.
resistance bands.
1 Minute One-Armed
Push Press Test
Finisher

1 Minute
4 A Set your timer for 1 minute. Push press from the 1
of work
racked position as many times as possible in one
minute, switching arms as needed. Record your total
reps.

©2014 - Thrive with Jen Sinkler - www.JenSinkler.com