10 Week Strongman Corp Nationals Program!

From my experience, Strong(wo)man athletes historically rely heavily on strength training alone to carry them through a contest and each event. Strength does and can carry an immense advantage in this sport. At the higher level such as Nationals, The Arnold, OSG and the other high profile shows around the country and world for that matter, strength alone will not do the job. You’ve got to be in shape, technical- ly proficient, handle nutrition/hydration, game day stress and myriad other factors.

I firmly believe having a solid base of fitness can foster an excellent performance and at times allow
you to surpass others who might be “stronger”. Coming into Strongman from Crossfit one of the aces in my pocket was my general physical preparedness (GPP) and general capacity. These tools gave me an immense advantage as the shows I first did were heavy but at a state/regional level were usually for reps or time.

Your GPP/Capacity/Fitness will allow you to express and use your strength to its very limit, especially since Strongman is ultimately a sport of capacity.

I’ve incorporated this approach into the program several ways:

1. [1]  Almost every set for every movement has a designated rest time that fosters a base level of fitness.
2. [2]  Mixed Modal Aerobic Work: these will be workouts consisting of several movements and machines that are “low impact” done at a slower sustainable pace for a set amount of rounds or time.
3. [3]  Energy system training, training that high intensity energy system we use in strongman is key. Getting your body accustomed to working more efficiently in this time domain is hugely important.
4. [4]  For volume, I am the first person to say more is not better. However there is something to be said for simply doing a wider swath of work. That’s what the first few weeks are for in this program. Bigger rep ranges and more movements per day. In terms of strength it’s quite “easy” but will certainly test your fitness and prepare you for the last 8 weeks or so when things become more specific and as intensity heightens.