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Strongman Training Routine

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Strongman Training Routine

Ever wonder how the strength training of a strongman varies from the training of a powerlifter or bodybuilder? This article will take a look at the sample strength training routine of Aaron Anderton.

Aaron Anderton. Strongman Aaron Anderton suggests the following strongman split training on his website


Shoulders. Overhead pressing with dumbbells, or a barbell. 4-5 sets of 8-12 reps.

Lat work. Rows, chins. 4-5 sets of 8-12 reps.

Triceps. JM presses, skull crushers, or closegrip bench. 4 sets of 6-10 reps.

Biceps. Hammer curls, or curls with strongman log. 4 sets of 8-12 reps.

Strongman Training RoutineTuesday.

Squat. Perform a squat variation. Heavy squats, 4 sets of 5 reps, or higher rep squats, 3 sets of 12-20 reps. Other squat variations include box squats, front squats, etc.

Deadlift. Heavy deadlifts of sets 3 reps or less, or stiff-leg deadlifts, 3 sets of 10.

Heavy Abs. Perform weighted situps and/or sidebends.

Grip Training. Wrist rollers, grippers or thick bar training.


Overhead Event Training. Log lift or axle press for heavy singles, unless you are preparing for a high rep event.

Traps. Heavy barbell shrugs or high pulls, 4 sets of 10 reps.

Triceps and Biceps. Train your arms the same as on Monday, but use different exercises.

Saturday, (Event Day).

Do not try to work on every event each Saturday.

You may need to perform farmer’s walk, super yoke, or carrying a stone or keg. Whatever you do, make sure you practice walking with weight.

Also, perform an event that hits your back, like tire flip or stones. Perform these exercises in moderation.

Dragging. You also need to work in a dragging exercise. Sled pulls, car pulls, etc.

Limit your total event training to 4 or 5 per Saturday. Again, rotate exercises.

For more information on strongman training, or for personal strongman training by Aaron, please check out his website.

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • Zach Oct 27,2013 at 2:08 am

    like terry I also want to start training to become a strongman. but I just didn’t know where to start and I don’t know anyone personally who knows anything either. I saw this routine and it seems pretty cool. but where’s the bench press at? isn’t training the chest just as important as shoulders and back?

    • dwqdw Jan 25,2015 at 6:48 pm

      Using this routine, i completely forgot the bench too. When i did bench my max got up because i did so much overhead pressing. Kinda weird.

  • Kieran Nov 13,2012 at 1:18 pm

    I have used this routine, it worked great for me! I’ve already changed things up and I am restarting on this routine again in a weeks time (taking a week off) I think I used this routine for about 4 weeks, My 1 arm dumbbell press went up by 10kg, floor pressing went up by 26kg! I also made good gains with curling and dumbbell tricep extensions which is something I had not really improved on for months. I have been doing calisthenics for a long time, so I’m looking forward to jumping on this routine again. I am having a friendly strength/powerlifting competition with a friend in a years time once we have both recovered from injuries haha, i have a muscle strain and he has a shoulder that needs surgery due to dislocation. Anyway i would recommend this routine for anyone looking for good strength gains

  • Terry Phillips Mar 21,2011 at 9:05 pm

    hi i want to start to train to become a strong man but i dont know how to go abt this and wat diet you need to go on can you help me. i have bn goin the gym for three yrs and want a change and gain pure mass. plz help me. as i’d love to become a contender of strong man comp’s

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