The Four-Week Strongman Training Plan

Male-Barbell-Bench-Press-Intensity
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Picture this: You walk into the gym primed to set a personal
record (PR), but then you get distracted: You start looking for

the perfect song
, you set up your
phone to capture a video
, you get caught up in how many
reps
you’re going to get, etc. As a result, you botch the
lift. 

Assuming you’ve been lifting with proper form and making smart
weight progressions week to week (i.e., not 25-pound jumps), then a
missed PR is usually a performance issue, not strength.

To help my athletes focus on the task at hand, I’ve created
this time-based lifting protocol. The idea behind it is simple:
Instead of worrying about reps, you’ll simply lift for an amount
of time. The
weight will be light
enough that you won’t get psyched out
but heavy enough to challenge you. After your set, you’ll have a
short amount of time to rest,
so scrolling through Instagram
or
swiping through Tinder
isn’t an option. 

Skeptical it’ll work? One of my clients, Nick Hadge, winner
of the 2016
Ultimate Strongman
Junior World Championships, added 25 pounds
onto his three-rep max for the deadlift, going from 800 pounds to
825 in just four weeks.

Try it out for yourself by following the guidelines at
right.

Timed-set tips

Below, Triana lays out a few rules to abide by while following
this program.

  • Use this protocol for compound movements:

    Deadlifts, squats, bench presses, and strict presses
    are all
    excellent options.
  • If you’re an experienced lifter (more
    than two years of training
    ), you can use this protocol twice a
    week with two different moves (one upper-body and one lower-body
    exercise). If you’re less experienced or
    train fewer than four times a week
    , stick with one move and one
    session.
  • Start out with 70% of your one-rep max on the
    bar.
  • Each week, you’ll add either 5% or 10 pounds
    to the exercise.
  • Focus the hell upDon’t
    touch your phone
    . Don’t talk to your gym friends. And don’t
    worry about videos. You’re training down to the second, and in
    order for this to work you need to give every ounce of effort you
    have for every set.
GET STRONG: TIMED SET METHOD
WEEK SET SECONDS ON/OFF
1 3 20/40
2 4 20/60
3 5 15/60
4 6 12/75
* Take 4-7 days off before testing your new 1RM,
2RM, or 3RM

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Source: FS – All – Fitness – News
The Four-Week Strongman Training Plan