Quote:
Originally Posted by Bodybygamma
Week 1
Tues - Heavy Squat and Clean +Hamstrings & Glutes
Wednesday - Presses and Rows +Arms
Thurs - Snatches, Leg Assitance work (Hamstrings again)
Saturday - Events (Heavy)
Sunday - Strech, Rest, GPP cardio to put blood back in muscles
*Strongman is alot of brute force and lower back so its important to hit the hamstrings & glutes hard to keep them on par*
Week 2
Tues - Light Squat and Clean +Legwork(assistance)
Wednesday - Presses and Rows +Arms
Thurs - Snatches, Frontsquats and Deadlifts
Saturday - Events(light events) 15min GPPwarm up & 5min cardio cool down
Sunday - Arms and abs and prehab stuff or offday
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As for periodization I like to keep things simple like Anello's program or Ed Coan's.
Ed Coan 10 Week Program Spreadsheet - All Things Gym
Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – 14-Week Anello Deadlift Cycle
Powerlifting Heads-Up Ec Coan Peaking Cycle Calculator
Just split the light looking days on light week and the heavy days on heavy week.
So you would do something like:
Light Week - week1
Heavy Week-week 4
Light Week - week 2
Heavy Week-week 5
Light Week - week 3
Heavy Week - weel 6
I call this the staggered method. Its a combination between the westside barbell mentality with periodization in mind, but focuses on deloading on movements and not training.