Strongman Basics 1 (Brock Hammer)

Science Behind the Plan: "Foundational strongman training develops the raw strength necessary for all advanced events," explains Brock. This specialized program focuses on developing the fundamental carrying, lifting, and pulling patterns essential for strongman events. The program implements compound movements with unconventional implements to build the structural integrity and brute force needed for strongman success.

6-Week Program: Week 1-2: Strongman Foundation

Day 1: x:$=+ (back, traps, chest, legs, abs) - Pulling/carrying focus
5 reps × 3 sets per exercise with grip emphasis
Day 2: &*{[> (shoulder, arm, glutes, quads, overall) - Loading mechanics
4 reps × 3 sets per exercise with controlled tempo emphasis
Day 3: (-+;> (bicep, forearm, abs, obliques, overall) - Stabilization work
8 reps × 3 sets per exercise
Total volume per week: =429 reps

Week 3-4: Strongman Development

Day 1: x:$=+ (back, traps, chest, legs, abs) - Pulling/carrying focus
4 reps × 4 sets per exercise with increased loading protocols
Day 2: &*{[> (shoulder, arm, glutes, quads, overall) - Loading mechanics
3 reps × 4 sets per exercise with increased implement size
Day 3: (-+;> (bicep, forearm, abs, obliques, overall) - Stabilization work
6 reps × 4 sets per exercise
Total volume per week: =448 reps

Week 5-6: Strongman Mastery

Day 1: x:$=+> (back, traps, chest, legs, abs, overall) - Pulling/carrying focus
3 reps × 5 sets per exercise with competition weight implements
Day 2: &*{[>+ (shoulder, arm, glutes, quads, overall, abs) - Loading mechanics
2 reps × 5 sets per exercise with maximal weight development
Day 3: (-+;> (bicep, forearm, abs, obliques, overall) - Stabilization work
5 reps × 5 sets per exercise
Total volume per week: =425 reps

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