My Training Plan

This is the training program I have designed to get me ready for my first competition. Unlike many strength based training programs I incorporate many bodybuilding principles into my training protocol. A bigger muscle is a stronger muscle. I not only train the four big lifts (bench press, squat, deadlift, overhead press) and events (farmers walk, axel clean and press, medleys, etc) but also each body part. Here is how it breaks down.

Sunday Or Monday
Main Lift- Bench Press
Bodyparts- Chest/Triceps

Example
Bench Press- Work up to a 5 rep max.
Bench Press- Drop set, as many reps with 225 then 205, and finally 185.
Close Grip Bench Press- 4 x 5-8 reps
Dumbbell Flys- 4 x 8 reps
Triceps Extensions with Dumbbells- 4 x 8 reps
Triceps Pressdowns with Rope- 4 x 8 reps with last set being a 5 x drop set.

Monday or Tuesday
Main Lift- Deadlift
Bodyparts- Back/Biceps

Example
Deadlift- Ramping up in weight until finally doing as many reps as possible with 495
Bent Over Barbell Rows- 3 x 8 reps
Wide Grip Pulldowns- 3 x 8 reps
Close Grip Underhand Pulldowns- 3 x 8 with last set being a triple drop set
Seated Rows- 3 x 8 reps
45 Degree Back Raises- 3 x 8 reps
Dumbbell Curls- 4 x 8 reps
Barbell Curls- 4 x 8 reps done in an explosive fashion

Tuesday (if I trained Sunday and Monday)
Light Leg Day
Leg Press 5 x 8 reps
Hack Squat 3 x 8 reps with last set being a triple drop set
Leg Extensions 4 x 12 reps
Leg Curls 4 x 8 reps

Wednesday- Off Day

Thurdays
Main Lift- Overhead Press
Body Parts- Shoulders and Upper Back

Example
Strict Press- 4 x 8 reps
Push Press- Work up to a 3 rep max
Behind the Neck Press- 3 x 8 reps
Lateral Raises- 3 x 8 reps
Wide Grip Upright Rows- 3 x 8 reps
Bent Lateral Raises- 3 x 8 reps
Thumbless Shrugs- 4 x 8 reps
Farmers Walk Handle Shrugs- 4 x 8 reps

Friday or Saturday
Main Lift- Squats
Bodyparts- :Legs and Calves
Squats- work up to a max single
Squats- back off sets of 12 reps (number of sets varies)
Leg Press- work up to 1000 pounds and hit as many reps as I can.
Lunges- 3 x 8 reps
Calf Raises Standing- 3 x 12
Seated Calf Raises- 3 x 12

Later in the Day
Events Training
Farmers Walk
Axel Clean and Press
Viking Press using my hack squat machine
Medley
Stone lifting
Keg Carries

I will also be doing 45-60 minutes of cardio  x 3 days a week first thing in the morning. I may also do some conditioning work in the evening if I need more work using lighter strongman events like sled drags or farmers walk.

Keep in mind my example training sessions are subject to change. I may only do the main lift for that day or I might drop the main lift altogether and just do the bodybuilding training if I need a light day. It all depends on where I am at and what I need work on.

As I progress thru the off season I will likely add at least one event training lift to each session.

Right now my focus is on fixing my weaknesses. I have identified the following areas I need work on.

Pressing Strength- I have never had strong shoulders. While they have gotten stronger I still need a lot of work in this area. I also need to work on my core to keep better stabilized with the weight overhead.

Grip Strength- I have never really had to train my grip before. Specifically I need to work on grip endurance. Farmers walks, dumbbell pinch holds, thumb-shrugs, and axel bar work will be my plan of attack to improve my grip.

My weight- I will not be able to outdo some of the other competitors with limit strength (in the press and squat) so I need to focus on being faster. I am not a fast person but I am fast under a heavy load (no snickers please). Medleys (along with deadlifts) have proven to be one of my strongest events. Being lighter will allow me to move faster and not get winded as quick.

Power Out of the Hole on Squats- I need to build explosive power out of the bottom of the squat. Paused hack sqauts and deep Olympic style squats will help to improve this area. Box jumps will also be utilized to help in this area.

Getting used to the events- I have little experience training the strongman events. That is probably my biggest weakness at the moment. As I progress I will be doing more and more event training.