28 Days Later Strongman Plan

It's been a very long time since my last Blog post, although I did say I wouldn't block your social media feeds with endless musings, I think every 8 months doesn't even really count as regular!

Anyway this is my 28 Days Later workout plan, it is very specific and personal , but also very basic and aimed at the 'real world' trainer who wants to improve overall strength but incorporate some volume work to also improve conditioning at the same time. Why? Because it is aimed at getting some all round capability improvements for Strongman competition.

A few caveats. I have incorporated home and gym workouts because I can't always get to the gym and I am lucky enough to have some equipment at home including a cage and a few tyres, farmers walks etc.. but limited weight. I'm not a certified trainer and do not claim to be able to scientifically prove the efficacy of this plan.

All I know is, it does work, it's hard and not for the faint hearted. Eat well, eat big, drink plenty of water and get plenty of sleep. At the end of the plan, I would suggest some active rest but a good few days without lifting anything, then try your 1RM and see what you have achieved. Me? I will be taking 5 days off then competing, so wish me luck!

28 Days Later the rage virus will be scared of you!!

Day 1 – Pull                                                                

Day 2 – Push

Day 3 – Press

Day 4 – Active Recovery / Events

Repeat for 7 cycles (28 days)

Rep Range, Tempo , Weights and Equipment

10 Reps 30% 1RM (Speed) / 6 Reps 50% 1RM (Strict and Slow) / 3 Reps 75% 1RM (Work)

Add between 2-5% per workout

Ideally beltless and strapless but that’s down to choice.

Pull Workout – Based on 2 Workouts, Home and Gym

Gym

Warm Up

Deadlifts – 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Home

Bent over Rows – 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Stiff Legged Deadlifts – 6 / 3 / 3 / 3 / 6

Push Workout – based on 2 Workouts, Home and Gym

Gym

Warm Up

Squats - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Home

Front Squats - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Romanian Deadlift – 6 / 6 / 6 / 6

Press Workout – based on 2 Workouts, Home and Gym

Gym

One Arm Dumbell Press from Floor (Think Circus Dumbell in Strongman, return to floor under control each rep) - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Military Press – 6 / 6 / 6 / 6

Home

Power Clean - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Floor Seated Press - 6 / 6 / 6 / 6

Active Recovery

Walking , Swimming, Tyre Flipping, Tyre Throwing (smaller tyres obviously) Farmers Walks, Loading Medley.

Maybe some assistance work like Bicep Curls, Close Grip Bench, Shoulder Raises etc just keep the weights medium and reps up an around 8-10.

Hope you like it, maybe even enjoy it, who knows?  Feedback always appreciated, positive and negative, just make it constructive please.

For the haters.