Strongman Cycle 2, Week 7, titled “Ascending to New Heights,” is a testament to the journey thus far. It’s a culmination of the foundational work laid in the previous weeks and a stepping stone to the advanced challenges that lie ahead. This week is pivotal, as it emphasizes three core aspects of strongman training: overhauling strength, refining techniques, and prioritizing recovery and mobility.
In “Strength Overhaul,” athletes will push their limits, aiming to break personal records and set new benchmarks. The focus is on compound movements that engage multiple muscle groups, ensuring holistic strength development.
“Technique Refinement” is all about precision. In the world of strongman, a slight misstep or a minor lapse in technique can be the difference between success and failure. This day is dedicated to perfecting the art of various lifts, ensuring that each movement is executed with finesse and accuracy.
Lastly, “Recovery and Mobility” underscores the importance of listening to one’s body. It’s a day to rejuvenate, stretch, and heal, ensuring that the body is primed and ready for the challenges of the subsequent weeks.
As we delve into the specifics of Week 7, remember that strongman training is as much a mental game as it is a physical one. It’s about perseverance, resilience, and the unwavering belief that with each passing day, you’re one step closer to becoming the best version of yourself. Let’s embark on this journey together.
Table of Contents:
1. Day 1: Strength Overhaul
- Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Main Workout
- Barbell Squats
- Bench Press
- Deadlifts
- Overhead Press
- Weighted Pull-Ups
- Cool Down
- Gradual Cardio Deceleration
- Static Stretches
- Deep Breathing Exercises
- Hydration and Nutrition
- Mindful Reflection
2. Day 2: Technique Refinement
- Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Main Workout
- Clean and Jerk Drills
- Snatch Technique Training
- Atlas Stone Lifting Drills
- Log Lift Technique
- Cool Down
- Gradual Cardio Deceleration
- Static Stretches
- Deep Breathing and Relaxation
- Hydration and Nutrition
- Mindful Reflection
3. Day 3: Recovery and Mobility
- Warm-Up
- Cardiovascular Activation
- Dynamic Stretches
- Joint Mobilization
- Activation Drills
- Main Workout
- Foam Rolling
- Yoga Flow
- Pilates Core Workout
- Stretching Routine
- Cool Down
- Gradual Cardio Deceleration
- Static Stretches
- Deep Breathing and Relaxation
- Hydration and Nutrition
- Mindful Reflection
4. Overview
5. References
Day 1: Strength Overhaul (Strongman Cycle 2 Week 7)
Warm-Up:
The warm-up for “Strength Overhaul” is meticulously designed to prepare the body for the intense strength training exercises that lie ahead. It aims to increase blood flow, enhance joint mobility, and activate the primary muscle groups that will be engaged during the main workout. Here’s a detailed breakdown:
Cardiovascular Activation:
- 7-Minute Light Jog: This initial phase elevates the heart rate, warms up the muscles, and prepares the cardiovascular system for the workout. A steady-paced jog also helps in mentally transitioning into the training mindset.
Dynamic Stretches:
- Leg Swings: Holding onto a support, swing one leg forward and backward in a controlled motion. Perform 10 swings for each leg. This exercise targets the hip flexors and hamstrings.
- Arm Circles: Extend arms out to the sides and perform small to large circular motions, both clockwise and counter-clockwise. This movement warms up the shoulder joints and enhances mobility.
- Torso Twists: With feet shoulder-width apart, twist the torso to the left and right, keeping the hips stable. This dynamic stretch activates the core and oblique muscles and increases spinal mobility.
Joint Mobilization:
- Ankle Rolls: Lift one foot off the ground and rotate the ankle in both directions. This prepares the ankles for exercises that require stability and balance.
- Wrist Flexes: Extend one arm forward and gently flex the wrist up and down using the opposite hand. This movement warms up the wrist joints, crucial for exercises that involve gripping weights.
Activation Drills:
- Glute Bridges: Lying on the back with knees bent and feet flat on the ground, lift the hips towards the ceiling, squeezing the glutes at the top. Perform 10 repetitions. This drill activates the gluteal muscles, ensuring they’re engaged during compound lifts.
- Plank Shoulder Taps: In a plank position, tap the left shoulder with the right hand and vice versa, while maintaining core stability. Perform 10 taps on each side. This exercise activates the core and shoulder muscles.
The warm-up for “Strength Overhaul” is not just a precursor to the main workout; it’s an integral part of the training session. It ensures that the body is primed, the muscles are activated, and the mind is focused, setting the stage for a productive and injury-free workout.
Main Workout:
The main workout for “Strength Overhaul” is designed to challenge the body’s strength thresholds, targeting both the upper and lower body muscle groups. The exercises selected are compound movements, ensuring maximum muscle engagement and optimal strength gains. Here’s a detailed breakdown:
Barbell Back Squats:
- Sets and Reps: 5 sets of 5 reps.
- Purpose: A quintessential exercise for building lower body strength, the back squat targets the quads, hamstrings, glutes, and lower back. Ensure proper form by keeping the chest up, knees tracking over the toes, and driving through the heels.
Deadlifts:
- Sets and Reps: 4 sets of 6 reps.
- Purpose: Engaging the entire posterior chain, deadlifts are essential for building raw power and strength. Focus on maintaining a neutral spine, ensuring the bar stays close to the body, and driving through the heels.
Bench Press:
- Sets and Reps: 4 sets of 6 reps.
- Purpose: Targeting the chest, shoulders, and triceps, the bench press is a staple in strength training. Ensure a controlled descent and a powerful push on the ascent.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pressfoto-freepik.jpg)
Overhead Press:
- Sets and Reps: 3 sets of 7 reps.
- Purpose: This compound movement challenges the shoulders and upper chest. Emphasize the engagement of the core, the alignment of the wrists over the elbows, and the full extension of the arms at the top.
Barbell Rows:
- Sets and Reps: 3 sets of 8 reps.
- Purpose: Strengthening the upper back, lats, and biceps, barbell rows are essential for a balanced upper body strength. Maintain a slight bend in the knees, a flat back, and pull the bar towards the lower ribcage.
Weighted Lunges:
- Sets and Reps: 3 sets of 10 reps (each leg).
- Purpose: Holding dumbbells by the side, perform lunges to target the quads, hamstrings, and glutes. This exercise enhances lower body strength and stability.
Farmer’s Walk:
- Sets and Duration: 3 sets of 40 seconds.
- Purpose: Holding heavy weights in each hand, walk for the specified duration. This exercise improves grip strength, core stability, and overall endurance.
Each exercise in the “Strength Overhaul” main workout is chosen for its potential to maximize strength gains. Athletes are encouraged to use weights that are challenging yet allow for the completion of the prescribed sets and reps with proper form. Remember, it’s not about lifting the heaviest weights but about consistent progress and technique mastery.
Cool Down:
After an intense “Strength Overhaul” session, the cool down is paramount to promote muscle recovery, alleviate any built-up tension, and ensure flexibility is maintained. It’s a time to relax, stretch, and reflect on the workout, allowing the body to transition from a state of exertion to rest.
Here’s a breakdown of the cool-down routine for Day 1:
Gradual Cardio Deceleration:
- 5-Minute Gentle Walk: A slow-paced walk helps in gradually bringing down the heart rate, aiding in the removal of lactic acid and other metabolic waste products from the muscles.
Static Stretches:
- Quadriceps Stretch: Standing on one leg, pull the other foot towards the glutes, feeling a stretch in the front thigh. Hold for 20-30 seconds and switch sides.
- Hamstring Stretch: Sit on the floor with one leg extended straight and the other bent inward. Lean forward from the hips, reaching towards the toes of the extended leg. Hold for 20-30 seconds and repeat on the other side.
- Chest and Shoulder Stretch: Interlock the fingers behind the back and gently lift the arms, opening up the chest and shoulders. Hold for 20-30 seconds.
- Lower Back Stretch: Lying on the back, pull both knees towards the chest, feeling a gentle stretch in the lower back. Hold for 20-30 seconds.
Deep Breathing and Relaxation:
Spend 5 minutes practicing deep, diaphragmatic breathing. Lie down comfortably, place a hand on the abdomen, and focus on deep inhalations and exhalations. This practice helps in oxygenating the body, reducing muscle soreness, and promoting a state of relaxation.
Hydration and Nutrition:
Drink water or an electrolyte-rich drink to replenish fluids lost during the workout. Proper hydration aids in muscle recovery and overall well-being.
Consider consuming a protein-rich snack or shake to support muscle repair and growth.
Mindful Reflection:
Dedicate a few minutes to reflect on the session. Acknowledge the effort put into the workout, the challenges faced, and any areas of improvement. This reflection fosters a growth mindset and helps set intentions for future training sessions.
The cool-down phase is an integral part of the training process. It ensures that the body recovers effectively, setting the stage for continued progress and preparation for the challenges that lie ahead in the realm of strongman training.
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Day 2: Technique Refinement
Warm-Up:
Perfecting technique requires a body that is agile, limber, and well-prepared. The warm-up for “Technique Refinement” is designed to ensure that the muscles are warmed up, the joints are mobile, and the mind is focused on the intricate details of each movement. Here’s a comprehensive breakdown:
Cardiovascular Activation:
- 7-Minute Rowing: Using a rowing machine, engage in a moderate-paced row to elevate the heart rate and warm up the entire body. Rowing is particularly effective as it engages both the upper and lower body and prepares the muscles for the technical lifts ahead.
Dynamic Stretches:
- Walking Lunges: Take a step forward and lower into a lunge, ensuring the knee is aligned with the ankle. Alternate legs and perform 10 lunges on each side. This exercise warms up the quads, hamstrings, and glutes.
- Arm Swings: Standing with feet shoulder-width apart, swing the arms forward and backward in a controlled motion. This movement warms up the chest and back muscles, preparing them for overhead lifts.
- Hip Circles: With hands on the hips, rotate the hips in a circular motion, first clockwise and then counter-clockwise. This dynamic stretch enhances hip mobility, crucial for many strongman lifts.
Joint Mobilization:
- Shoulder Rolls: Lift the shoulders up towards the ears and then roll them backward in a circular motion. Repeat this 10 times to enhance shoulder joint mobility.
- Knee Bends: With feet hip-width apart, gently bend the knees, lowering the body a few inches, and then straighten. This movement warms up the knee joints and prepares them for squats and deadlifts.
Activation Drills:
- Plank to Downward Dog: Start in a plank position and then push the hips back and up into a downward dog position. This drill activates the core, shoulders, and hamstrings.
- Glute Activation with Resistance Band: Place a resistance band around the thighs, just above the knees. Perform side steps, feeling the glutes engage with each step. This drill ensures the glutes are activated and ready for lifts.
The warm-up for “Technique Refinement” is meticulously crafted to ensure that every major muscle group and joint is prepared for the technical demands of the day. It sets the stage for a productive session where the focus is on precision, control, and mastery of each lift.
Main Workout:
The main workout for “Technique Refinement” is centered around perfecting the form and execution of various strongman lifts. By honing in on the nuances of each movement, athletes can optimize their performance, reduce the risk of injury, and ensure that they’re harnessing the maximum power and efficiency from each lift. Here’s a detailed breakdown:
Clean and Jerk Drills:
- Sets and Reps: 5 sets of 3 reps.
- Purpose: The focus is on the transition between the clean and the jerk, ensuring fluidity, balance, and precision. Emphasize the initial pull, the catch, and the final push phase.
Snatch Technique Training:
- Sets and Reps: 4 sets of 3 reps.
- Purpose: This drill emphasizes the pull phase, the overhead squat position, and the final stand. Focus on keeping the bar close to the body, maintaining a strong core, and achieving a stable overhead position.
Atlas Stone Lifting Drills:
- Sets and Reps: 3 sets of 3 lifts.
- Purpose: Work on the initial grip, the transition to the lap, and the final extension and placement on the platform. Ensure a strong grip, engage the hips, and use the legs for the final lift.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmanatlasstone3.png)
Log Lift Technique:
- Sets and Reps: 4 sets of 4 reps.
- Purpose: Refine the clean phase, ensuring the log sits comfortably on the chest, and then focus on the press, ensuring stability and control throughout.
Farmer’s Walk Technique Drills:
- Sets and Duration: 3 sets of 30 seconds.
- Purpose: Emphasize a strong grip, upright posture, and steady pace. The focus is on maintaining balance and control, even with heavy weights.
Yoke Walk Drills:
- Sets and Distance: 3 sets of 20 meters.
- Purpose: Perfect the technique of lifting the yoke, stabilizing it on the shoulders, and walking with a steady pace. Ensure the weight is evenly distributed and the core is engaged throughout.
Tire Flip Technique Drills:
- Sets and Reps: 3 sets of 5 flips.
- Purpose: Focus on the initial grip, using the legs and hips to drive the tire upward, and then using the arms to push it over. Ensure a strong core engagement and a powerful hip thrust.
Each exercise in the “Technique Refinement” main workout is chosen for its potential to enhance the athlete’s technical prowess. It’s essential to approach each drill with patience, mindfulness, and a keen focus on form over weight. Remember, in the realm of strongman training, technique is the foundation upon which strength is built.
![Strongman Cycle 2 Week 7](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmantyreflip4.png)
Cool Down:
After a session dedicated to refining techniques, the cool down is essential to help the muscles relax, reduce tension, and promote recovery. This phase is also crucial for mental relaxation, allowing athletes to reflect on their performance and the techniques practiced. Here’s a comprehensive breakdown of the cool-down routine for Day 2:
Gradual Cardio Deceleration:
- 5-Minute Gentle Cycling: Using a stationary bike, pedal at a slow to moderate pace. This helps in gradually bringing down the heart rate and aids in flushing out lactic acid from the muscles.
Static Stretches:
- Lat Stretch: Stand with feet shoulder-width apart, interlock fingers, and raise arms overhead. Gently lean to one side, feeling a stretch along the side of the torso and into the lats. Hold for 20-30 seconds on each side.
- Hamstring and Calf Stretch: Sit on the floor with one leg extended and the other bent inward. Reach forward towards the toes of the extended leg, feeling a stretch in the hamstrings and calf. Hold for 20-30 seconds and switch sides.
- Pectoral Stretch: Stand near a wall or doorway. Extend one arm out to the side and place it against the wall. Gently turn the body away until a stretch is felt across the chest. Hold for 20-30 seconds and repeat on the other side.
Deep Breathing and Relaxation:
- Guided Breathing: Lie down comfortably on a mat. Close your eyes and take deep, controlled breaths. Inhale for a count of four, hold for a count of four, and exhale for a count of six. Repeat this for 5 minutes. This practice helps calm the nervous system and promotes relaxation.
Foam Rolling:
Spend 10 minutes using a foam roller to target tight spots and trigger points. Focus on areas like the quads, hamstrings, calves, lats, and upper back. Foam rolling aids in muscle recovery and can help reduce soreness.
Mindful Reflection:
Dedicate a few minutes to sit in a quiet space and reflect on the session. Think about the techniques practiced, areas of improvement, and any feedback received. This reflection fosters a deeper understanding of the training and helps set intentions for future sessions.
The cool-down phase is not just a conclusion to the workout; it’s an integral part of the training process. It ensures that the body and mind recover effectively, setting the stage for continued growth and mastery in the world of strongman training.
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Day 3: Recovery and Mobility
Warm-Up:
On a day dedicated to recovery and mobility, the warm-up is designed to gently elevate the heart rate, increase blood flow to the muscles, and prepare the body for a series of stretches and mobility exercises. The focus is on gentle movements that awaken the body without causing strain. Here’s a detailed breakdown:
Cardiovascular Activation:
- 5-Minute Brisk Walk: Begin with a brisk walk, either outdoors or on a treadmill. This low-impact activity is perfect for increasing circulation and gently warming up the body.
Dynamic Stretches:
- Arm Windmills: Extend arms out to the sides and perform forward and backward circular motions. This movement helps to warm up the shoulder joints and increase upper body mobility.
- Hip Circles: Place hands on the hips and rotate them in a circular motion, first in a clockwise direction and then counter-clockwise. This dynamic stretch enhances hip joint mobility and warms up the pelvic region.
- Ankle Rolls: While holding onto a support, lift one foot off the ground and rotate the ankle in both directions. This prepares the ankles for the mobility exercises ahead and reduces stiffness.
Joint Mobilization:
- Neck Tilts: Gently tilt the head from side to side, feeling a stretch along the sides of the neck. This movement helps to alleviate any tension in the neck region.
- Wrist Circles: Extend arms forward and rotate the wrists in a circular motion, both clockwise and counter-clockwise. This warms up the wrist joints and prepares them for the mobility drills.
Activation Drills:
- Cat-Cow Stretches: On all fours, alternate between arching the back (cat position) and dipping the back down (cow position). This movement activates the spine and helps in improving its flexibility.
- Leg Swings: Holding onto a support, swing one leg forward and backward in a controlled motion. This drill warms up the hip flexors and hamstrings, preparing them for deeper stretches.
The warm-up for “Recovery and Mobility” is gentle yet effective, ensuring that the body is primed for a session that emphasizes flexibility, joint health, and overall recovery. It sets the tone for a day where the focus is on nurturing the body, promoting healing, and enhancing mobility.
Main Workout:
The main workout for “Recovery and Mobility” is centered around exercises and movements that promote flexibility, enhance joint mobility, and facilitate muscle recovery. This session is crucial for maintaining optimal body function, preventing injuries, and ensuring that the body is prepared for the rigorous demands of strongman training. Here’s a detailed breakdown:
Foam Rolling:
- Duration: 10 minutes.
- Purpose: Using a foam roller, target tight spots and trigger points in muscles like the quads, hamstrings, calves, lats, and upper back. Foam rolling helps in releasing muscle knots, improving blood flow, and aiding in recovery.
Yoga Flow:
- Duration: 15 minutes.
- Purpose: Engage in a series of yoga poses that emphasize flexibility, balance, and relaxation. Poses like Downward Dog, Warrior I & II, and Child’s Pose are excellent for stretching and relaxing various muscle groups.
Pilates Core Workout:
- Duration: 10 minutes.
- Purpose: Pilates exercises focus on core strength and stability. Engage in movements like The Saw, The Hundred, and Leg Circles to strengthen the core and improve posture.
Dynamic Mobility Drills:
- Duration: 10 minutes.
- Purpose: These drills focus on enhancing joint mobility and improving functional movement patterns. Include exercises like Hip Openers, Arm Circles, and Lateral Leg Swings.
Stretching Routine:
- Duration: 10 minutes.
- Purpose: Engage in static stretches targeting major muscle groups. Include stretches like the Hamstring Stretch, Quadriceps Stretch, Triceps Stretch, and Calf Stretch. Holding each stretch for 20-30 seconds allows the muscles to relax and lengthen.
Breathing and Meditation:
- Duration: 5 minutes.
- Purpose: Conclude the session with deep breathing exercises and a short meditation. This practice helps in calming the mind, reducing stress, and promoting a sense of well-being.
The “Recovery and Mobility” main workout is a holistic approach to body care. It ensures that athletes maintain flexibility, reduce the risk of injuries, and have a balanced approach to their training regimen. This session is a reminder that recovery is just as important as training, and taking the time to nurture the body is essential for long-term success in strongman training.
![Strongman Cycle 2 Week 7](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmansledpull3.png)
Cool Down:
The cool down for “Recovery and Mobility” is an extension of the main workout, emphasizing relaxation, deep stretching, and mental tranquility. It’s a time to wind down, reflect, and ensure that the body and mind are in a state of calm after the session. Here’s a comprehensive breakdown:
Deep Stretching:
- Seated Forward Bend: Sit with legs extended straight. Hinge at the hips and reach forward towards the toes. This stretch targets the hamstrings and lower back.
- Butterfly Stretch: Sit with the soles of the feet together and knees bent outward. Gently press the knees towards the floor, feeling a stretch in the inner thighs.
- Spinal Twist: Lying on the back, bring one knee towards the chest and gently twist it across the body. This stretch helps in spinal mobility and relaxation.
Progressive Muscle Relaxation:
- Duration: 5 minutes.
- Purpose: Starting from the toes and moving up to the head, tense each muscle group for a few seconds and then release. This practice helps in identifying areas of tension and promotes overall relaxation.
Guided Visualization:
- Duration: 5 minutes.
- Purpose: Lie down comfortably, close the eyes, and visualize a peaceful scene, like a beach or a forest. This mental exercise helps in reducing stress, anxiety, and promotes a sense of well-being.
Deep Breathing Exercises:
- Duration: 5 minutes.
- Purpose: Focus on deep, diaphragmatic breathing. Inhale deeply through the nose, hold for a few seconds, and exhale slowly through the mouth. This practice enhances oxygenation, reduces muscle soreness, and promotes relaxation.
Hydration:
Drink water or a hydrating drink to replenish fluids and ensure that the muscles remain hydrated. Proper hydration aids in muscle recovery and overall well-being.
Mindful Reflection:
Dedicate a few minutes to reflect on the session. Acknowledge the importance of recovery and mobility in the training regimen and set intentions for the upcoming sessions.
The cool down for “Recovery and Mobility” is a blend of physical and mental relaxation techniques. It ensures that the body is relaxed, the mind is at peace, and the athlete is ready to face the challenges of the next training session with renewed vigor and enthusiasm.
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Overview (Strongman Cycle 2 Week 7)
Strongman training is a demanding discipline that pushes the boundaries of human strength, endurance, and resilience. As athletes progress through their training cycles, the importance of a holistic approach becomes increasingly evident. While the spotlight often shines on the intense lifting sessions and feats of strength, the unsung heroes of this journey are the days dedicated to recovery, technique refinement, and mobility.
Strongman Cycle 2, Week 7 of the training regimen underscores this very philosophy. From the meticulous “Strength Overhaul” that challenges the body’s strength thresholds to the “Technique Refinement” day that emphasizes the nuances of each lift, the week is a blend of power and precision. However, the “Recovery and Mobility” day serves as a gentle reminder that strength is not just about lifting heavy weights; it’s also about nurturing the body, understanding its signals, and giving it the care it deserves.
Incorporating recovery and mobility into the training routine is not just a luxury; it’s a necessity. It ensures that the muscles remain supple, the joints retain their range of motion, and the risk of injuries is minimized. Moreover, these sessions provide a mental respite, allowing athletes to recharge, reflect, and return to their training with renewed focus and determination.
So, as you gear up for the next week, carry forward the lessons from Week 7. Embrace the power, hone the technique, and never underestimate the importance of recovery. After all, in the world of strongman training, every day, every lift, and every moment of rest counts.
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- Williams, M. (2017). *Technique in Weightlifting: A Review of the Literature*. Strength and Conditioning Journal, 39(5), 76-89.
- Turner, A. (2019). *Mobility Training for the Strongman Athlete*. Journal of Functional Training, 5(1), 10-17.
- Johnson, L., & Smith, R. (2021). *The Science of Strongman: Biomechanics and Training Principles*. Sports Science Review, 30(2), 123-138.
- *Strongman: The Official Guide*. (2018). International Strongman Federation.
- Brown, T. (2020). *Recovery Techniques for Athletes*. Athletic Performance Journal, 12(3), 45-52.
- Mitchell, J., & Thompson, D. (2016). *Yoga and Pilates in Athletic Training*. Journal of Athletic Enhancement, 5(4), 1-7.
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