In the world of strength training, few pursuits embody the raw power and tenacity of strongman competitions. Imagine hoisting massive stones, flipping tires with sheer force, and pushing your body to its limits, all in the name of proving your prowess. Welcome to the grueling yet exhilarating world of Strongman Cycle 1, Week 1. Over the course of the next twelve weeks, this training regimen is your ticket to a transformation that prepares you for the ultimate test of strength—a strongman competition. Each day of this demanding week serves as a stepping stone towards refining your power, endurance, and skill. Get ready to dive into the nitty-gritty of Cycle 1, as we break down the intricacies of Week 1, Day 1, 2, and 3, all while exploring the journey towards becoming a true strongman contender.
Week 1, Day 1: Forging Foundation with Mighty Lifts (Strongman Cycle 1)
Day 1 of Cycle 1 is the first step on the road to fortifying your strength foundation. Picture yourself under the bar, the weight pressing down as you embark on the journey of back squats. It’s a quest to find your 5-rep max, a feat that sets the tone for what’s to come. The day doesn’t end there. Enter the domain of the Farmers Walk—where heavy weights meet distances that test your grit. The Good Morning exercise follows, demanding core stability and posterior chain engagement. Glute-Ham Raises and Reverse Hypers further sculpt your foundation, and let’s not forget the critical ab work that keeps you anchored. It’s a symphony of exertion, laying the groundwork for what’s to come.
In the exhilarating realm of strongman training, Week 1, Day 1 marks the commencement of a transformative journey. On this day, raw potential shapes a foundation for future strength. Weights hit the floor, determination fills the air—the journey begins. As the barbell collides with the iron, the forge is lit, and the process of forging a powerful foundation begins.
Lifting the Vision: A Glimpse into the Journey
Imagine standing at the crossroads of aspiration and action. This is where the strongman’s odyssey begins. The twelve-week cycle laid before you holds the promise of unlocking latent strength and potential. It’s more than muscle building; it’s about crafting a strong foundation for strongman challenges and life’s demands. With each lift, each movement, the foundation takes shape, one rep at a time.
A Glimpse into the Arena: The Competition Events
The distant crescendo of cheering crowds, the electric atmosphere, and the unyielding camaraderie among athletes—this is the world of strongman competitions. As the foundation is laid in Week 1, the vision of those competition events begins to take form. The events awaiting you at the end of the twelve-week journey are a true testament to the multifaceted nature of strongman training:
1. Squat: Max Reps in 75 seconds
2. Tire Flip: 25m for time
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmantyreflip.png)
3. Log Clean and Press: Max Reps in 75 seconds
4. Farmers Walk: 25m for time
5. Atlas Stones: 5 stones for time
These events encompass a symphony of strength, endurance, and technique, each requiring a unique blend of power and precision. From the squat rack to the tire, from lifting logs to hoisting stones, the competition events challenge you to push your boundaries and go beyond what you thought possible.
Building Blocks of Strength: The Foundation
The essence of the foundation lies in a meticulous blend of lifting methodologies and strategies. The cycle is rooted in the Westside Conjugate Method, which offers a structured yet adaptable framework for progressive strength enhancement. The four cycles: Max Effort Lower Body, Max Effort Upper Body, Dynamic Effort Lower Body, and Dynamic Effort Upper Body. The harmony between these cycles is crucial for sculpting a versatile and resilient foundation.
Day 1: Forging Power with Mighty Lifts
Strongman Cycle 1 Week 1, Day 1 is an embodiment of the Max Effort Lower Body phase. As the barbell rests on your back and the weights increase, the foundation is reinforced with each rep. The day’s regimen unfolds as follows:
Back Squat:
Work up to 5RM: The squat, a cornerstone of strength training, sets the tone for the day. Loading the bar, you squat, showcasing lower body power and control. The journey to a 5-rep max is a testament to the raw strength within.
Farmers Walk:
Heavy, 5 trips of 10m: The rhythmic clinking of heavy implements in each hand resonates with determination. The farmers walk demands not only strength but also grip endurance as you carry the weight over a distance. The loading and unloading of heavyweights strengthen both body and spirit.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmanlogpress5.png)
Good Morning:
3 sets of 8 reps: This exercise targets the posterior chain, reinforcing the muscles essential for powerful lifts. The motion mirrors the bowing of a respectful nod to the foundation being laid, acknowledging the role of every muscle group.
Glute-Ham Raise:
3 sets of 10 reps: Precision and control come to the fore as you engage the glutes and hamstrings. This exercise enriches the foundation by developing the oft-neglected muscles that play a crucial role in maintaining stability during lifts.
Reverse Hyper:
3 sets of 10 reps: The Reverse Hyper echoes the importance of balance in strength. As you execute controlled movements, the spine and lower back find resilience. This exercise contributes to the holistic foundation of power and stability.
Ab Work of Choice:
The core, the epicenter of strength, deserves its moment in the spotlight. Ab exercises of your choice polish the foundation with a touch of refinement, ensuring that every muscle group is ready for the odyssey ahead.
As the clang of iron resonates through the gym, Week 1, Day 1 comes to a close. The foundation is set, the fire is lit, and the journey of forging strength has commenced. In this symphony of weights and determination, the echoes of Day 1 reverberate, resonating with the promise of what’s to come.
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Week 1, Day 2: Unleashing Upper Body Potential
Day 2 shifts the focus to your upper body. Embrace the log, an unconventional yet pivotal tool for strongman training. Working to your 3-rep max on the Log Clean thrusts you into strongman’s dynamic realm. The barbell press takes the baton, sculpting your shoulders and chest with 3 sets of 8 reps. But it’s not just about pressing; the Heavy Tire Flip challenges your explosiveness. Rowing dumbbells and curling with determination forges not just muscle, but also your path as a strongman contender.
The iron-clad journey of the strongman continues into (Strongman Cycle 1) Week 1, Day 2, where the upper body takes center stage in a display of power and resilience. As the echoes of Day 1’s foundation-setting lifts still linger, Day 2 summons athletes to unleash their upper body potential, channeling raw strength into a symphony of movements that define the very essence of strongman training.
From Foundation to Elevation: Shifting the Focus
After the resolute foundation-building of Day 1, it’s time to elevate the training regimen to new heights. Week 1, Day 2 signifies a pivotal shift in focus—max effort is redirected towards the upper body, demanding strength and control in every lift. On this day, logs are cleaned, presses are executed, and the tire is flipped with a burst of determination.
The Conquest of Log Clean and Press: A Feat of Might
As the sun begins its ascent, athletes step into the arena with a determined gleam in their eyes. The centerpiece of Day 2’s regimen is the Log Clean and Press—a true embodiment of strongman power. The log, a formidable and unwavering opponent, demands not just strength, but the finesse to transition from the clean to the press seamlessly. Lifting the log overhead exposes the essence of strongman training—strength, technique, and courage.
![Strongman Cycle 1 Week 1](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmanlogpress8.png)
Pressing Forward: Crafting Upper Body Supremacy
The log may be the star of the show, but the supporting cast is equally essential in crafting a symphony of upper body strength. The regimen for Week 1, Day 2 unfolds as follows:
Log Clean:
Work up to 3RM: The log, a tribute to the primal origins of lifting, challenges athletes to hoist it with precision and power. The clean is a harmonious blend of technique and strength, a transition that defines the very core of strongman prowess.
Barbell Press:
3 sets of 8 reps: The barbell press, a staple of strength training, showcases the potency of upper body muscles. As the bar rises with each press, shoulders, triceps, and chest unite in a chorus of power, creating an exquisite display of strength.
Heavy Tire Flip:
4 sets of 3 reps: The tire flip, a test of explosive strength and coordination, introduces an element of challenge. As athletes summon their might to heave the tire, the very act echoes the essence of strongman training—overcoming the unwieldy and emerging victorious.
Dumbbell Rows:
3 sets of 12 reps: Precision meets power as athletes execute rows, emphasizing the importance of balanced development. The back muscles, engaged with every pull, contribute to the comprehensive foundation of upper body supremacy.
Dumbbell Bicep Curls:
3 sets of 12 reps: The curl, a symbol of brawn and determination, targets the biceps—a muscle group essential for numerous strongman movements. With each curl, the arms are sculpted, ready to wield power in a myriad of events.
Dips:
3 sets of 8 reps: The dip, a testament to triceps strength, reinforces the foundation with each rep. As athletes dip down and push up, the upper body muscles come alive, contributing to a harmonious interplay of strength and control.
![Strongman Cycle 1 Week 1](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmankettle1.png)
Ab Work of Choice:
The core, the unshakable center of strength, receives its due attention. Ab exercises of choice serve as a reminder that every element of the foundation matters, down to the very core.
As the day draws to a close, the echoes of Day 2’s lifts continue to resonate—a symphony of upper body strength that blends power, precision, and endurance. Week 1, Day 2 propels athletes into the heart of strongman training, where logs are lifted, tires are conquered, and a foundation of upper body might is forged.
Week 1, Day 3: Speed and Endurance in Motion (Strongman Cycle 1)
Day 3 dawns with a dynamic essence. The back squat returns, but this time, it’s 8 sets of 2 reps—intense and rapid, cultivating speed and power. As you navigate the realm of light stones in rapid succession, you’re in pursuit of speed. The yoke—heavy and demanding—tests your endurance over 10-meter increments. Glute-Ham Raises and Reverse Hypers once again join the fray, rounding off the day with an abdominal assault. It’s a day that seamlessly blends strength, speed, and resilience, leaving you primed for the weeks ahead.
As Week 1, Day 3 begins, the strongman journey shifts. Speed and endurance unite, driving lower body strength. Day 1 and 2’s echoes remain, athletes ready for Day 3’s challenges.
Dynamic Effort Unleashed: A Symphony of Speed
Strongman Cycle 1 Week 1, Day 3 marks a shift towards dynamic effort—an opportunity to harness the explosive energy that resides within the lower body. The movements of Day 3 demand not only raw strength but the ability to accelerate with purpose, conquering distances and defying limitations. It’s a celebration of motion—where stones are lifted, yokes are carried, and the lower body comes alive in a symphony of speed.
The Dance of Squat and Stone: Building Explosive Strength
At the heart of Day 3’s regimen lies the mighty squat—a movement that epitomizes strength and power. But this is not the slow and controlled squat of Day 1; this is the dynamic squat, a dance of speed and strength. As athletes load up the barbell and perform sets of 2 reps, the lower body responds with explosive force, pushing the boundaries of what is possible.
Yet, the squat is just the prelude to the main act—stone lifting. Stones, symbolic of ancient strength, are lifted with speed and agility. As athletes engage with the stone, hoisting it repeatedly in sets of 3, the spirit of the strongman echoes through time—a tribute to the warriors who faced challenges head-on, fueled by strength and tenacity.
Yoking the Power: Carrying the Torch of Endurance
From stones to yokes, the journey takes a transformative leap. The yoke, a symbol of carrying burdens with fortitude, beckons athletes to test their endurance and strength simultaneously. With heavy weights balanced on their shoulders, athletes embark on a journey of yoke walks—pushing the limits of their bodies as they traverse distances with determination.
![Strongman Cycle 1 Week 1](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmanyokewalk5.png)
The Supporting Ensemble: Glute-Ham Raise and Reverse Hyper
As the dynamic movements unfold, the regimen is supported by exercises that complement and reinforce the foundation. The Glute-Ham Raise, a tribute to posterior chain strength, and the Reverse Hyper, a homage to spinal health, add depth to the symphony of lower body training. Each rep serves as a reminder that a strong foundation extends beyond the primary lifts.
The Harmonious Finale: Ab Work of Choice
Embark on Strongman Cycle 1, Week 1—an intense journey shaping strength, power, and determination. From foundational squats to explosive tire flips, each day propels you towards competition excellence.
And then comes Day 3, where the symphony of speed and endurance takes the stage. Squats and Stones unite, yokes and dynamic movements converge—all culminating in a harmonious crescendo. This celebration showcases the lower body’s prowess to conquer both distances and burdens. As the day concludes, athletes are left with profound appreciation. The blend of explosive power and tenacious endurance defines the strongman spirit.
In the grand tapestry of strongman training, Week 1 is but a brushstroke—a bold and vibrant introduction to the twelve-week journey that lies ahead. As the days unfold, athletes will continue to build, unleash, and harness their strength, pushing their bodies and minds to new limits. Each day is a note in the symphony, contributing to the masterpiece of strength, power, and resilience that is the essence of strongman training.
So, as the final echoes of Week 1 resound, athletes stand at the crossroads of potential and possibility. With the bar set and the foundation laid, they are poised to embark on a transformational expedition—one that will not only sculpt their bodies but also forge their spirits. As the strongman odyssey continues, Week 1 remains etched in memory, a beginning that promises an epic journey of growth, achievement, and unwavering strength.
References:
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3. Swinton, P. A., Lloyd, R., Keogh, J. W. L., Agouris, I., & Stewart, A. D. (2012). A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. Journal of Strength and Conditioning Research, 26(7), 1805-1816.
4. Stone, M. H., O’Bryant, H. S., McCoy, L., Coglianese, R., & Lehmkuhl, M. (2003). Power and maximum strength relationships during performance of dynamic and static weighted jumps. Journal of Strength and Conditioning Research, 17(1), 140-147.
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6. Featured image @instagram, pexels, freepik (com)
7. Featured sream @instagram (com)