Best Strongman Training Programs for 2021

Strongman routines utilizes many similar movements to other lifting sports, but often with an interesting twist. Deadlifts become deadlifts with an axle bar, pressing movements are usually overhead, and atlas stones are in the mix too. Here are some programs that translate well to strongman competition - usually involving pressing and deadlifts.

Popular Strongman Programs

Strongman Training Resources

Additional reading will help round out your strongman training routine:

Want more? Search the Lift Vault Program Library!

Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).

The latest programs are also available below.

16 Week Strongman Wave Program Spreadsheet

1 Comment By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate
Weeks: 16
Periodization: Linear Periodization, Wave Periodization
Meet prep program: Yes
Program goal: Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes

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Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

[Read more…]

12 Week Strongman Deadlift Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]

JV Askem Strongman Periodized Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate
Weeks: 8
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting, Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]

JV Askem 5×5 Compound Movement Program

By Kyle Risley
Last updated September 29, 2019

Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Peaking, Powerlifting, Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.

The spreadsheet comes with [Read more…]

Frozenkilt 8 Week Overhead Press Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate
Weeks: 8
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]