Article A look into strongman training routines


Well-Known Member
4 Jul 2011
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.​


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.