In the realm of strength training, there exists a path of unwavering determination, where athletes forge themselves into forces to be reckoned with. This journey demands not only physical prowess but an unbreakable spirit willing to push limits and conquer challenges. Welcome to the pivotal phase of Cycle 1, Week 3—an episode that epitomizes the essence of strongman training. As the sun rises, illuminating the road ahead, the symphony of powerful strongman workouts takes center stage, shaping athletes into embodiments of unstoppable strength. In this week’s odyssey, lower body dynamism, upper body prowess, and resilient endurance unite, crafting a narrative of unyielding fortitude and boundless potential. Join us as we delve into the heart of Week 3, where every movement resonates with the echo of forging unrelenting might.
Week 3, Day 1: Unleashing Lower Body Dynamism (Strongman Cycle 1)
In the heart of your strongman odyssey, Week 3 beckons—a realm where lower body dynamism takes center stage. As the sun rises, illuminating your path, you step onto the stage of Day 1, ready to channel the energy of this new chapter. Today’s regimen is a symphony of movements that challenge your endurance, amplify your strength, and awaken the force within. Welcome to the realm of Week 3, Day 1, where the spirit of dynamic effort resonates through every fiber of your being.
Squat: 9 Sets of 2 Reps—Forging Power Through Precision
The grand overture begins with the Squat—a movement that forges power through precision. The barbell rests upon your shoulders, a testament to the weight of your aspirations. With each descent and ascent, you’re not just squatting; you’re sculpting your lower body, solidifying your foundation.
Nine sets of two reps—it’s not about exhaustive reps; it’s about the quality of each movement. The dance of dynamism demands precision, control, and focus. As the barbell rises and falls, you rise to meet the challenge, your form unwavering, your determination unbreakable.
The Squat is more than a physical act—it’s a mental journey. As you conquer each set, you’re also conquering doubts and limitations. The barbell becomes a conduit through which you channel your inner strength, reminding yourself that every rep is a step towards the summit of your potential.
Stones: Heavy, 4 Sets of 2 Stones—Conquering Boulders of Fortitude
Transitioning from the Squat, you approach the Stones—a true test of your fortitude. The heavy stones, like ancient boulders, challenge you to harness your strength and conquer the unconquerable. With each lift, you’re not just lifting stone; you’re lifting doubts, fears, and limitations.
Four sets of two stones—it’s not just about the repetition; it’s about your spirit of conquest. As you lift the stones, you’re rewriting your narrative, proving that you’re capable of conquering boulders both within and without.
Bu gönderiyi Instagram’da gör
The Stones teach you the art of perseverance. When the weight feels insurmountable, you find a wellspring of determination within you. You dig deep, tap into your reserves, and emerge victorious. Each stone lifted is a triumph over self-doubt, a testament to your unwavering resolve.
Yoke: Light, 4 Trips of 30m—Embracing Speed and Agility
In the symphony of dynamic effort, speed and agility are the crescendo. The Yoke becomes your instrument as you embrace the challenge of speed. With each trip, you’re not just moving; you’re embracing the exhilaration of motion, the joy of agility.
Four trips of 30 meters—it’s not about the distance; it’s about the journey. The Yoke becomes an extension of your determination, propelling you forward, reminding you that strength is not just about stillness; it’s about movement too.
The Yoke challenges your ability to adapt and respond swiftly. Each step you take is a testament to your coordination and balance. As you navigate the distance, you’re also navigating the terrain of your own capabilities, proving that you can thrive in the face of rapid change.
Glute-Ham Raise: 3 Sets of 12 Reps—Building Posterior Power
Amidst the whirlwind of motion, you find solace in the Glute-Ham Raise—a movement that builds posterior power. As you anchor your feet and descend, you’re not just raising your body; you’re elevating your posterior chain strength.
Three sets of twelve reps—it’s not about mere repetitions; it’s about the refinement of your muscles. Each movement is a step towards building a foundation of strength that supports every other feat you conquer.
The Glute-Ham Raise teaches you the importance of balance in strength. While strongman events often focus on the grand gestures, this movement reminds you that a strong foundation is built upon attention to detail. Your posterior chain, often overlooked, plays a crucial role in your overall strength and performance.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmancarpress5.png)
Reverse Hyper: 3 Sets of 12 Reps—Cultivating Spinal Integrity
In the realm of dynamic effort, every aspect of your body is engaged, including your spine. The Reverse Hyper becomes your partner in cultivating spinal integrity. With each lift, you’re not just extending your legs; you’re extending your commitment to spinal health.
Three sets of twelve reps—it’s not just about the number; it’s about the care you show your body. The Reverse Hyper reminds you that strength is holistic, encompassing every facet of your being.
The Reverse Hyper invites you to embrace the concept of core strength beyond the surface level. It’s not just about having a visible six-pack; it’s about nurturing the intricate network of muscles that support your spine and contribute to your overall power.
Ab Work of Choice—Forging Core Resilience
As the final movement of Day 1, the Ab Work of Choice beckons—a movement that forges core resilience. Whether it’s planks, leg raises, or twists, the focus is on strengthening your core, the epicenter of your strength.
As you engage in the Ab Work, remember that the dance of mastery is not just about the visible muscles; it’s about the invisible strength that supports every movement you undertake.
In the realm of Week 3, Day 1, you’ve engaged in a symphony of movements that celebrate dynamism, endurance, and strength. As the curtain falls on this chapter, you step off the stage, knowing that you’ve cultivated the art of dynamic effort, and you’re ready to embrace the challenges that lie ahead.
Week 3, Day 2: Ascending the Peak of Upper Body Prowess
As the sun climbs higher in the sky, you ascend the peak of your strongman journey—Week 3, Day 2. Today’s journey takes you into the realm of upper body prowess, where strength and power converge to create a symphony of might. With each movement, you harness the force within, forging a path of mastery that leaves no room for doubt. Welcome to the summit of Strongman Cycle 1 Week 3, Day 2, where upper body dynamism reigns supreme.
Log Clean and Press: 10 Sets of 2 Reps—Elevating Power with Precision
The journey begins with the Log Clean and Press—a movement that elevates power with precision. As you lift the log, you’re not just pressing weight; you’re channeling your energy into a symphony of movement that defies gravity.
Ten sets of two reps—it’s not about the number of sets; it’s about the quality of execution. Each clean and press is a testament to your form, your technique, and your determination to conquer the weight before you.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmanlogpress7.png)
The Log Clean and Press is an embodiment of the synergy between strength and coordination. Lifting the log requires a harmonious dance of muscles, a choreography that begins with the clean and culminates in the triumphant press overhead. Your arms, shoulders, and core unite to create a masterpiece of power.
Snatch Grip Pull: 3 Sets of 8 Reps—Fostering Explosive Strength
Transitioning from the Log Clean and Press, you delve into the Snatch Grip Pull—a movement that fosters explosive strength. With each pull, you’re not just lifting; you’re generating momentum that propels you forward, igniting the fire within.
Three sets of eight reps—it’s not about the repetition; it’s about the explosion. Each pull is a reminder that strength is not just about force; it’s about harnessing that force to achieve your goals.
The Snatch Grip Pull demonstrates the physics of power. Your muscles engage in a symphony of force generation, as the barbell rises towards your sternum. The explosive pull mimics the dynamics of various strongman events, where speed and power combine to conquer challenges.
Barbell Row: 3 Sets of 10 Reps—Sculpting Upper Back Power
As the symphony continues, you embrace the Barbell Row—a movement that sculpts upper back power. As you pull the barbell towards you, you’re not just rowing; you’re shaping your back, strengthening your posture, and fortifying your foundation.
Three sets of ten reps—it’s not just about the sets; it’s about the intention. Each row is a deliberate movement, a step towards crafting the upper body prowess you seek.
The Barbell Row underscores the importance of a balanced physique. Your upper back is often overlooked, but this movement ensures that it receives its due attention. A strong upper back is not only visually impressive but also vital for stability and posture.
Fat Gripz Pull-Ups: 3 Sets of Max Reps—Challenging Your Grip and Strength
In the realm of upper body prowess, the Fat Gripz Pull-Ups await—a movement that challenges your grip and strength. With each pull-up, you’re not just testing your muscles; you’re testing your mental fortitude, pushing beyond what you thought possible.
Three sets of max reps—it’s not about the number of reps; it’s about the determination. Each pull-up is a testament to your resilience, a reminder that you’re capable of overcoming obstacles both physical and mental.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/racool_studio_1.jpg)
The Fat Gripz Pull-Ups epitomize the holistic nature of strongman training. Beyond the obvious upper body engagement, your grip strength plays a pivotal role. The thicker grip forces your forearms to work harder, translating to improved performance in various strongman events that demand a strong hold.
Dips: 3 Sets of 10 Reps—Elevating Chest and Tricep Power
As the symphony nears its crescendo, you embrace the Dips—a movement that elevates chest and tricep power. With each dip, you’re not just lowering and lifting your body; you’re rising to meet the challenge, empowering your chest and triceps to carry you forward.
Three sets of ten reps—it’s not about the repetitions; it’s about the elevation. Each dip is a journey upwards, a testament to the strength you’ve cultivated in your upper body.
The Dips are a celebration of the push-pull balance. While the previous movements emphasized pulling, the Dips shift the focus to pushing. Your chest and triceps unite to lift your body, creating a harmony that showcases the multifaceted nature of your upper body strength.
Ab Work of Choice—Fortifying Core Mastery
The final movement of Day 2, the Ab Work of Choice, awaits—a movement that fortifies core mastery. Whether it’s crunches, leg raises, or twists, the focus is on your core, the epicenter of your stability and strength.
As you engage in the Ab Work, remember that the dance of mastery encompasses every aspect of your being. Strength radiates from your core, supporting every movement, every feat you conquer.
In the realm of Strongman Cycle 1 Week 3, Day 2, you’ve harnessed the power of your upper body, transforming it into a force to be reckoned with. As the curtain falls on this chapter, you step away, knowing that your upper body prowess is a testament to your dedication, your discipline, and your unyielding spirit.
Week 3, Day 3: Forging Resilience Through Lower Body Dominance (Strongman Cycle 1)
Amidst the echoes of iron and determination, you stand at the threshold of Strongman Cycle 1 Week 3, Day 3—a day dedicated to forging resilience through lower body dominance. As the weights clang and the sweat pours, you are reminded that strength is not just a physical attribute, but a mindset that propels you towards greatness. Welcome to the crucible of Week 3, Day 3, where the lower body takes center stage in the saga of strength.
Deadlift: Work Up to 3RM—Summoning the Forces of the Earth
The day’s journey commences with the Deadlift—a movement that summons the forces of the earth through your grip and determination. As you grip the bar and stand tall, you become a conduit of power, lifting the weight as if it were an extension of your very being.
![Strongman Cycle 1 Week 3](https://colosseumstrength.com/wp-content/uploads/2023/08/strongman27.png)
Working up to your 3RM—it’s not just about the numbers; it’s about the connection. Each lift is a dialogue between you and the weight, a conversation that speaks of your resolve and your unyielding commitment.
The Deadlift is a primal movement, rooted in the very essence of human strength. As you pull the barbell from the ground, you tap into the raw power of your lower body, engaging your hamstrings, glutes, and lower back. The Deadlift isn’t just about picking up a heavy load; it’s about conquering a challenge that is both physical and mental.
Squat: 3 Sets of 12 Reps—Elevating Leg and Core Strength
Transitioning from the Deadlift, you step into the Squat—a movement that elevates leg and core strength. As you descend and rise, your legs and core unite to bear the weight, a testament to the foundation you’ve built through countless reps and unrelenting effort.
Three sets of twelve reps—it’s not about the sets; it’s about the ascent. Each squat is a journey upwards, a testament to the strength you’ve nurtured and the perseverance that defines you.
The Squat is the cornerstone of lower body strength. It’s a movement that engages multiple muscle groups, including your quadriceps, hamstrings, glutes, and core. The barbell rests on your shoulders, symbolizing the weight of your ambitions. As you squat down and rise again, you’re not just lifting; you’re forging a connection between your physical prowess and your mental fortitude.
Farmers Walk: Heavy, 6 Trips of 10m—Embracing the Load with Tenacity
In the heart of the crucible, you encounter the Farmers Walk—a movement that demands you embrace the load with tenacity. As you grip the handles and stride forward, you become a force to be reckoned with, demonstrating that strength is not just about lifting; it’s about carrying that strength with purpose.
Six trips of ten meters—it’s not just about the distance; it’s about the endurance. Each trip is a testament to your ability to push beyond limits, to keep moving even when the weight bears down on you.
The Farmers Walk mirrors real-world challenges where strength is required to carry heavy objects over a distance. The act of walking with heavy weights in each hand engages your grip, forearms, shoulders, and core. It’s a testament to your ability to not just lift weight, but to carry it with resilience and determination.
Sled Pull: Light, 4 Trips of 30m—Channeling Power in Motion
Transitioning from the Farmers Walk, you channel power in motion with the Sled Pull—a movement that challenges your legs, core, and determination. As you pull the sled, you’re not just moving weight; you’re orchestrating a symphony of strength and control.
![Strongman Cycle 1 Week 3](https://colosseumstrength.com/wp-content/uploads/2023/08/strongmansledpul1.png)
Four trips of thirty meters—it’s not about the number of trips; it’s about the orchestration. Each pull is a harmonious movement, a fusion of power and technique that propels you forward.
The Sled Pull is a dynamic movement that mimics real-world scenarios where strength is required for locomotion. By attaching the sled to your body and pulling, you engage your legs, core, and upper body in a coordinated effort. It’s a reminder that strength isn’t just about lifting in isolation; it’s about using your power to overcome challenges in motion.
Reverse Hyper: 3 Sets of 12 Reps—Nurturing Lower Back Vitality
In the midst of the crucible’s heat, you engage in the Reverse Hyper—a movement that nurtures lower back vitality. As you execute each rep, you’re not just moving; you’re nurturing the health of your lower back, ensuring that your foundation remains unshakable.
Three sets of twelve reps—it’s not about the sets; it’s about the care. Each rep is a gesture of self-preservation, a commitment to maintaining the integrity of your body.
The Reverse Hyper is a lesser-known but crucial movement for lower back health. By using a specialized machine, you’re able to perform controlled extensions that strengthen your lower back muscles without putting undue pressure on your spine. This movement complements the intense strength training of the day by prioritizing the well-being of a vital but often overlooked area.
Ab Work of Choice—Strengthening Core Mastery
The finale of Strongman Cycle 1 Week 3, Day 3, is the Ab Work of Choice—a movement that strengthens core mastery. Whether it’s planks, Russian twists, or leg raises, the focus is on your core, the epicenter of your stability and resilience.
As you engage in the Ab Work, remember that the crucible of strength encompasses both challenge and triumph. Every movement, every rep, is a step towards forging the resilience that defines you.
The Ab Work of Choice isn’t just about aesthetics; it’s about functional strength. Your core is the bridge that connects your upper and lower body, and a strong core enhances your overall stability and power. Whether you’re lifting heavy weights or conquering strongman events, a fortified core is your secret weapon.
In the realm of Strongman Cycle 1 Week 3, Day 3, you’ve harnessed the power of your lower body, proving that strength is not just a physical feat; it’s a mindset that propels you forward. As you step away from the crucible, know that you’ve emerged stronger, more resilient, and more determined than ever before. Your journey through Week 3, Day 3, is a testament to the relentless pursuit of strength, the unbreakable bond between body and mind, and the unwavering spirit that fuels your ascent towards greatness.
References;
1. Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
2. West, D. W., & Phillips, S. M. (2010). Anabolic processes in human skeletal muscle: restoring the identities of growth hormone and testosterone. Physiological Reviews, 90(2), 449-482.
3. Mann, J. B., Thyfault, J. P., Ivey, P. A., & Sayers, S. P. (2010). The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. The Journal of Strength & Conditioning Research, 24(7), 1718-1723.
4. Bell, G. J., Syrotuik, D., & Martin, T. P. (2000). Effect of concurrent strength and endurance training on skeletal muscle properties and hormone concentrations in humans. European Journal of Applied Physiology, 81(5), 418-427.
5. Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength: Training considerations. Sports Medicine, 46(10), 1419-1449.
6. Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2014). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 28(7), 1827-1835.
7. Featured image @instagram, pexels, freepik (com)
8. Featured stream@instagram (com)