12-Week Program Template for Strongman Training

Use in FirstRep document

Program Overview

An introduction to the 12-week program focusing on event-specific training for strongman competitions.

# Program Duration (weeks) *

Enter number of weeks

vv Target Events *

Select target events

Weekly Training Schedule

Detailed schedule for each week, including strength and skill sessions.

# Days per Week *

Enter number of training days

v Rest Days *

Select rest days

... Training Focus *

Describe weekly focus (e.g., strength, technique)

Event-Specific Training

Guidelines for training specific strongman events.

Aa Event Name *

Enter event name

# Recommended Sets *

Enter number of sets

# Recommended Reps *

Enter number of reps

# Rest Between Sets (minutes) *

Enter rest duration

Injury Prevention Strategies

Tips for minimizing injury risk while training with heavy implements.

... Warm-Up Routine *

Describe your warm-up routine

... Mobility Exercises *

List mobility exercises to include

... Cooldown Routine *

Describe your cooldown routine

Competition Preparation

How to prepare for your first strongman competition.

D Competition Date *

Enter competition date

vv Events to Compete In *

Select events you will compete in

... Nutrition Plan *

Describe your nutrition plan leading up to competition

Equipment Access Guide

Tips for finding and accessing strongman training equipment.

... Local Gyms with Strongman Equipment *

List local gyms with equipment

... DIY Equipment Ideas *

Share DIY equipment ideas

Tracking Progress

Methods for tracking your training progress throughout the program.

IMG Training Log *

Upload your training log

... Strength Gains *

Notes on strength gains

Why Use This Template

Structured Training

Provides a clear path to improve your strongman skills over 12 weeks.

Event Specificity

Focuses on the key events you will face in competitions.

Community Support

Access to a community of fellow strongman competitors for motivation.

How to Use

Download the program and review each section carefully.

Set your goals based on the events you want to compete in.

Follow the weekly training schedule and adjust as necessary.

Customization Tips

Adjust the number of training days based on your schedule.
Incorporate additional rest if feeling fatigued.
Modify event-specific training based on your strengths and weaknesses.
Include accessory lifts that complement your main events.
Experiment with different nutrition plans to see what fuels your performance best.

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Frequently Asked Questions

What equipment do I need for this training?

You will need access to various strongman implements such as atlas stones, logs, and yokes.

Can I do this program in a regular gym?

Yes, but adaptations may be necessary due to limited equipment.

How do I prevent injuries while training?

Follow the injury prevention strategies in the program, including proper warm-ups and cooldowns.