United States Strongman Nationals 12 Week Program (2023)

Original price was: $50.00.Current price is: $20.00.

This Program is written by Cody Abell and is designed to peak you for United States Strongman Nationals in 2023 which takes place on June 3, 2023 in Dallas Texas. You can find more info here


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.

This is an Ebook and will be emailed to you as a PDF file if you do not receive the email please message [email protected]

Sold By: Cody Abell


About The Author

Hey there! I’m Cody Abell. I’m not going to assume that you know
who I am so I’ll give you a bit of a rundown of my background.
In 2011 I got into lifting and fitness to improve my health and general
well-being. Around 2014 I joined a CrossFit gym and dove headfirst into
pursuing CrossFit as a sport. In 2016 I had become a bit burnt out on
CrossFit as a sport. We’d recently moved to the Raleigh-Durham area of
North Carolina and I saw a Strongman contest. Signed up. Hired my good
friend Will Hall as a coach. Trained for about 8 weeks and did my first
Strongman contest as an Open 175. I had an absolute blast in training and
competing. I fell in love with the process. Went all in. In 2017 I competed a
few more times, one of which was at the first Official Strongman Games.
In 2018, I won my first state title, North Carolina’s Strongest. I also
qualified and competed at the North American Strongman Championship
taking 3rd as a relative unknown. Since then I have podiumed at North
American Nationals again, competed at the Arnold Classic 3 times and at
the Official Strongman Games (OSG) 4 times.
I love competing. Competing, especially in Strongman, it allows me to be
every version of myself. Which shifts and morphs moment to moment. I
love the training, the build-up, the weight cut, the travel logistics, changes
in events. I love every bit of it. I am addicted to it.
What I am hoping for mostly is that if all else you too discover the fun and
joy of competing, especially at ANY level much less at Nationals.

Sample Day

This is an Ebook and will be emailed to you as a PDF file if you do not receive the email please message [email protected]



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