Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.
Strongman Training Program Spreadsheets
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
- 16 Week Wave Loading Strongman Program
- JV Askem Periodized Strongman Program
- 12 Week Deadlift Strongman Program
- JV Askem 5x5 Compound Movement Program
Strongman Training Resources
Additional reading will help round out your strongman training routine:
- Strongman Training for Beginners
- How to Train for Strongman at Any Gym
- 5 Most Important Movements for Training Strongman
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.
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…]
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…]