Everything I do is inspired by, and for, Strongman with two purposes—to get you stronger and keep you healthy. It is based in science and tested vigorously to make sure that the results can continuously be duplicated, making it scientifically valid. Validity is huge, and no one seems to give a shit about it anymore.

If you do this as prescribed, it will work. I define work as “make your press go up.” It requires special equipment and time. No one won the Indy 500 last year practicing in a Ford Model T for eight weeks.

Core lift rotation:

You will rotate between two main presses—the axle press and the log press. Each cycle lasts about four weeks, and the movements should be performed in the following order:

  1. axle
  2. log
  3. axle bottom band
  4. log bottom band
  5. axle top band
  6. log top band
  7. axle clean and jerk
  8. log continuous press (one motion)

The biggest difference with this method in comparison to any other that I've seen is that your strict press and your clean and jerk are separate exercises supersetted together at the same weight.

Axle example:

1a. elitefts™ El Gordo Fat Bar strict press out of the rack (200 pounds)

1b. Texas power bar clean and jerk (200 pounds)

Log example:

1a. Sorinex log training bar strict press out of the rack (250 pounds)

1b. Slater true log clean and press (250 pounds)

The next big pill to swallow in this method is: “If you can't clean your press, you need to move your press down to your clean weight until your clean exceeds you press weight.”

That’s right. This is for sport, not recreation. If the weight is on the floor and you can't clean it, then it's impossible to press it. My logic is sound, so suck it up and fix your clean, buttercup.

Using your bands:

You may also have noticed that you're using bands instead of no bands in a 1:1 ratio over the entire macro cycle. You aren't using bands in this program for speed or “dynamic effort.” You're using bands to modify how gravity affects your max effort lifts and eccentric contractions. This manipulation has a very drastic effect on your central nervous system's adaptation and the brain's perception of the lift. Your total band length should be around 60-65 inches at its longest point.

How to use the bands: 

They only go on your strict press out of the rack.

  • Band selection should be based off your unbanned five-rep max.
  • For a 250-pound press or less, use elitefts™ Micro-Mini Long Bands.
  • For a 250- to 500-pound press, use elitefts™ Mini Long Bands.

The clean and maybe the jerk:

After you press, immediately go to your clean and jerk. The reason I said “maybe jerk” is due to what band phase you're using and your level of exhaustion. You may or may not be able to jerk the weight overhead. If you can jerk it, go for it. If not, just clean it. The reason for this inconsistency in your jerk is the bands. Your clean matches your press, so one of three things will happen:

  • Bottom banded press = easy clean and jerk—a great time to concentrate on your technique
  • Top banded press = hard clean and press—you're building cleaning strength
  • No bands = good practice—to build awareness of where you're really at overall

Total session volume:

The rep and set scheme is very easy. Your press is seven sets of doubles, and your clean is seven sets of singles. Take a 1:30- to 2:30-minute break between sets. This is all based off your five-rep max.

Example:

1a. Axle press, 7 X 2

1b. Axle clean and jerk, 7 X 1

Rest

Every time you complete a set, move on to the next one. After your rest, if you can't complete your set, you're done for the day. Record your sets, take a three-minute break, and move on to the next phase of the day.

  • If you get all seven sets, increase the weight by five percent in the next session.
  • If you don't get all seven sets, stop where you failed and attempt to get more sets in the next session.
  • If you get fewer sets than in the previous session, stop and decrease the weight by five percent in the next session

Example 1:

  • W1: 200 pounds, 5 reps max press
  • W2: Press 200 pounds, 7 X 2, clean 200 pounds, 7 X 1
  • W3: Press 210 pounds, 5 x 2, clean 210 pounds, 5 X 1 (you missed the press in the fifth set)
  • W4: Press 210 pounds, 6 X 2, clean 210 pounds, 6 X 1 (you missed your clean in the sixth set)

Example 2:

  • W1: 200 pounds, 5 reps max press
  • W2: Press 200 pounds, 6 X 2, clean 200 pounds, 6 X 1 (you missed on your clean in the sixth set)
  • W3: Press 200 pounds, 5 X 2, clean 200 pounds, 5 X 1 (you missed on your clean again via some sort of random crazy pain that caused you to throw the weight down)
  • W4: Press 190 pounds, 7 X 2, clean 190 pounds, 7 X 1 (you've self-governed into a more appropriate weight this time around)

Weight selection:

Now that you understand how it all goes together, let's talk about how to select your load. First off, I want to say that I'm not a fan of formula-based lifting in Strongman.

  • Your max should be your max.
  • You should know that it's your max, not believe that it's your max because your calculator told you.
  • Save faith for religion when you're on the platform. Know what you can do. End of story.

Because of these philosophies, we use a five-rep max. Why five reps? Because a respectable weight for your class will win…a lot. This being said, we build up to your five-rep max for mental fortitude and the ability to make realistic decisions based in fact when choosing meets and coming to grips with how great you actually are. When a Primal Training Studio athlete walks onto the platform, he knows one thing for sure—what is about to go down.

There aren't any surprises. He has a realistic view of how he's about to do, which allows him to focus on the more important task at hand—winning!

How to select your load over the microcycle:

  • Find your five-rep max on week one.
  • Add/subtract five percent to it weekly, or leave it the same depending on the previous week’s outcome.
  • Your clean is always the same as your press.
  • If you fail on your clean, your press doesn't go up.
  • If you fail on your press, your clean doesn't go up.

Time to go to your special place:

After this, we do our special lifts and accessory work. It's traditionally what you're bad at along with bench (chest) work, back work, and fitness work if needed. We aren't by any means forging elite levels of fitness, but we like to think that we're doing OK.

  • If you failed or slowed at lockout, you need extra triceps work.
  • If you failed or slowed at getting it passed your face, you need extra shoulder work.
  • If you felt unstable, work on your abs, low back, and obliques.
  • If you can’t hold on to the bar, your hands suck.
  • If it was all cockeyed* at lockout, your cockeyed ass needs some unilateral work.

Bench work is typically the opposite grip as your press. For the axle press, use a neutral bench and vice versa. Back work mostly is replicating whatever is going on with your clean.

  • Log = some variant of bent rows and shrugs
  • Axle = some variant of upright rows

Side note: I'm well aware of the fact that upright rows are about as bad for you as squatting deep and you will die if you do them! Don't—I repeat—don't do them every week of every damn month or you will die...unless they work for you and/or you have no natural fear of death or respect for your own personal safety. If that’s the case, go for it every day of the damn year.