12 Week Prep Program

Welcome to the 12 week program designed exactly for the 2015 Strength Camp Challenge.
As you utilize this program realize each athlete has their own particular set of weaknesses
which should not be overlooked for the competition but this is more of a general guide to
structure your success for competing.
The following program is based of our principles of preparing for Strongman competitions.
Our entire goal for every competition is to train to win and focus on time spent practicing
each event while elevating your strength and power. Although this may help you getting
stronger and faster this is designed to help you win the challenge.
We believe you have a serious chance of winning and want to bring out the best in you
through your journey of preparing for our show whether its your first competition or your
10th. We look forward to seeing you November 21st under the bright lights of the Florida
State Fairgrounds.
If you have not signed up to compete make sure you do so at Strength Camp Challenge
Registration.

Pre Training Routine Corrective Stretches - Neck Flexion and Extension - 2 x 20 seconds each
- Peck Minor - 1 x 20 seconds each
- Lats - 1 x 20 seconds each
- McKenzie Pressup - 1 x 20 seconds
- Hip Flexors - 2 x 20 seconds
- Waiters Bow - 1 x 20 seconds each leg
- Wall Squat - 1 x 60 seconds
- 90/90 - 1 x 20 seconds each way
Upper Days - PreHab/Mobility - (2 sets)
- Shoulder Dislocations x 20
- Band Pull Aparts x 20
- Face Pull to Ext Rotation x 20
- Internal Rotation x 10 each arm
- Scap Mobility x 5
- Hand Cuffs x 15
Lower Days - PreHab/Mobility - (2 sets - done with dowel rod)
- Good Mornings - x 10
- Reverse Lunge x 10
- Overhead Squat x 10

Month 1
Day 1

Week 1

Week 2

Week 3

Week 4

x1

x1

x1

x1

2. Clean and Press (technique)

3x5

3x5

3x5

3x5

3. Deadlift

5x4

5x3

5x2

5 x 5 (50%)

4. Deadlift off Blocks

5x5

5x4

5x3

5 x 5 (50%)

3 x 6 ea leg

3 x 6 ea leg

3 x 6 ea leg

3 x 6 ea leg

6. Swiss Ball Leg Curl

3 x 10

3 x 10

3 x 10

3 x 10

7. Sprinter Sit Ups

3 x 20

3 x 20

3 x 20

3 x 20

SetsxReps

SetsxReps

SetsxReps

SetsxReps

x1

x1

x1

x1

2. Push Ups

5x5

5x5

5x5

5x5

3. Bench Test (AFAP)

1 x 30

1 x 30

1 x 30

1 x 15

4. Pull Ups

3x8

3x8

3x8

3x8

5.A. Rolling Tri Extension

3x8

3x8

3x8

3x8

5.B. 1 Arm Row

3 x 12

3 x 12

3 x 12

3 x 12

SetsxReps

SetsxReps

SetsxReps

SetsxReps

x1

x1

x1

x1

2. Power Cleans

5x4

5x3

5x2

5 x 5 (50%)

3. Farmers Carry

10 x 60 ft

10 x 60 ft

10 x 60 ft

10 x 60 ft

4.A. Sled Push

5 x 60 ft

5 x 60 ft

5 x 60 ft

5 x 60 ft

4.B. Sled Pull

5 x 60 ft

5 x 60 ft

5 x 60 ft

5 x 60 ft

5. Grip Work

4x1

4x1

4x1

4x1

1. Dynamic Warm Up

5. Barbell Lunge

Day 2
1. Dynamic Warm Up

Day 3
1. Dynamic Warm Up

Month 2
Day 1

Week 1

Week 2

Week 3

Week 4

x1

x1

x1

x1

2. Box Jump

10 x 1

10 x 1

10 x 1

10 x 1

3. Deadlift

5x4

5x3

5x2

5 x 5 (50%)

4. Deadlift off Blocks

5x5

5x4

5x3

5 x 5 (50%)

3 x 6 ea leg

3 x 6 ea leg

3 x 6 ea leg

3 x 6 ea leg

6. RDL

3 x 10

3 x 10

3 x 10

3 x 10

7. Weighted Sit Ups

3 x 20

3 x 20

3 x 20

3 x 20

SetsxReps

SetsxReps

SetsxReps

SetsxReps

x1

x1

x1

x1

2. Split Jerk

5x4

5x4

5x4

5 x 5 (50%)

3. Bench Test (AFAP)

1 x 40

1 x 40

1 x 40

1 x 15

4. Weighted Pull Ups

3x8

3x8

3x8

3x8

5.A. Close Grip Bench

3x8

3x8

3x8

3x8

5.B. Face Pulls

3 x 12

3 x 12

3 x 12

3 x 12

SetsxReps

SetsxReps

SetsxReps

SetsxReps

x1

x1

x1

x1

5x4

5x3

5 x 2-5

5 x 5 (50%)

3. Farmers Carry

5 x 60 ft

5 x 60 ft

5 x 60 ft

5 x 60 ft

4.A. Sled Push (heavy)

3 x 60 ft

3 x 60 ft

3 x 60 ft

3 x 60 ft

4.B. Sled Pull (heavy)

3 x 60 ft

3 x 60 ft

3 x 60 ft

3 x 60 ft

4x1

4x1

4x1

4x1

1. Dynamic Warm Up

5. Bulgarian Split Squat

Day 2
1. Dynamic Warm Up

Day 3
1. Dynamic Warm Up
2. Clean and Press

5. Barrel/Keg Technique

Month 3
Day 1

Week 1

Week 2

Week 3

Week 4

x1

x1

x1

x1

5x4

6x3

8x1

5 x 5 (50%)

3.A. Sled Push (contest prep)

4 x 60 ft

4 x 60 ft

4 x 60 ft

4 x 60 ft

3.B. Sled Pull (contest prep)

4 x 60 ft

4 x 60 ft

4 x 60 ft

4 x 60 ft

3 x 20

3 x 20

3 x 20

3 x 20

SetsxReps

SetsxReps

SetsxReps

SetsxReps

x1

x1

x1

x1

1 x Max

1 x Max

1 x Max

1 x 15

3. Barbell Row

3x5

3x5

3x5

3x5

5.A. Push Ups

3x8

3x8

3x8

3x8

5.B. Chin Ups

3x8

3x8

3x8

3x8

SetsxReps

SetsxReps

SetsxReps

SetsxReps

x1

x1

x1

x1

1. Dynamic Warm Up
2. Deadlift

4. Hanging Leg Raise

Day 2
1. Dynamic Warm Up
2. Bench Test (contest prep/ build up)

Day 3
1. Dynamic Warm Up
2. Medley Prep (full Event Medley)

10 x 1(tempo)

8 x 1(tempo) 4 x 1(max time)

5 x 1 (50%)

After month 3 is complete I would suggest taking a full week off (7 days). Then the day
prior to the challenge we want to revamp the nervous system so I would recommend
brushing up on technique and touching some of the implements in a scaled fashion.
For instance, I would try to touch your bench weight for a few reps, half your deadlift
weight, some form of sled push and pull, and touching the barrel or keg.
This will allow you to eliminate any rust you may have from resting the nervous system
from the week and allow you to review your technique for each and every implement and
event.
Best of luck to you and your journey. We are excited to meet you November 21st and
watch you compete.
If you have yet to sign up make sure you go to StrengthCampChallenge.com to register as
spaces are filling up by the day.
If you have any questions feel free to contact us at StrengthCampChallenge@gmail.com
Grow Stronger,
Team Strength Camp