Hey and welcome to Savage Strengths Online Strongman Club!
The online version of our strongman club runs alongside our in house strongman club at Wolfslair Fitness and follows the same effective programing.
Between here and the private Facebook group you’ll have access to all of the same information and guidance our club athletes have access too.
You’ll also be able to mix and chat with Savage Strengths other strongman athletes within the private Facebook group, not just allowing you access to our program and coaching, but to the same great community and culture our athletes help to create and nurture.
All this puts you in the best possible position to progress in the sport of strongman.
Below is a welcome video where I get to introduce myself and let you know a little more about the program.
Welcome!
Next Steps
After you’ve watched the intro video, your next steps will be to:
Fill out all the links below
Download and read the information PDF.
Watch the ‘How To’ Videos
Then come back here and add yourself to the Facebook group.
Say ‘Hi’ and give a little intro about yourself to you new club mates in the Facebook Group.
Programming
Club Program
This is what you’re all here for!!!
The Bigger Picture
The goal is to start prepping for UKNS UK Finals at the Beginning of May.
This Block
The works done and we’re heading into a Taper for UKNS Finals.
If you’re not competing, run the taper and then max out your Axle Clean & Press and your Deadlift.
If you are just continuing training, follow the normal rep ranges, if you are just out of competition, follow the rearranges in the notes that should make this week easier for you.
All the information you need on this week is in the Facebook Group and if you have any questions, just ask.
If You’ve Just Joined Us
Drop us a message in the Facebook group, tell us a bit about yourself and your goals and we’ll tell you where to start.
Extra Info
The program is a 4 day a week program with an optional, non taxing 5th day.
Delivered in Excel Format.
If you’re stuck, just pop any questions you have in the Facebook group!
PREVIOUS MESOCYCLES OF THE CURRENT Season
Below you will find the previous mesocycles of the current training block. If it says not in use, w’re either not far enough along in the training cycle for them to exist, or we’re ending the current cycle and you’d be better off jumping into one of the ‘other programs’ until we start the next.
OTHER PROGRAMS
Early Offseason / Metcon Phase
All of the information is inside the spreadsheet and if you have any questions just head over to the Facebook group and tag an admin.
Great for when fitness is the key or for a rest from heavier intensities.
This is a 4 to 5 week program that can be used as an intro program, but is more designed to be used by those who are out of the competition season and in the early phase of their off season, or by those who really need to work on their work capacity and fitness in strongman.
Make sure you check the rest periods on the sets because they are important.
SMC Intro Program
All of the information is inside the spreadsheet and if you have any questions just head over to the Facebook group and tag an admin.
This is an to 8 week program (But can be shortened to 4 weeks) to be used as either a general intro program for those who haven’t trained much, for those who have joined late in a training cycle where they’re better off prepping for the next cycle or for those who have not done strongman before.
This program is general and designed to get you up to speed and can be jumped off at anytime between weeks 4 to 8 to start our new program when it’s released.
You can use this program with the percentages if you know your current maxes or more organically without percentages if you’ve not trained in a while.
Competiton Taper Plugins
SMC 3 Day Competition Taper
A good choice for those who like a bit more rest on the week of competition, or for those who do their last heavy session late in relation to their competiton date.
If you compete on a Saturday, you can start this on a Monday before comp.
SMC 4 Day Competiton Taper
I find this a nice middle ground in terms of work. It’s fairly Standard.
If you compete on a Sunday, you can start this on a Monday before comp.
If you compete on a Saturday, you can start this on a Sunday before comp.
SMC 5 Day Competition Taper
I sometimes do 5 days and people think its madness. This is good if you recover well and like to train right up to competition. Its also good if you finish your last session early in relation to competition. It also works well for those training through a competition and into another one.
If you compete on a Sunday, you can start this on a Monday before comp.
If you compete on a Saturday, you can start this on a Sunday before comp.
There are 3 different competition tapers here.
You can use these if you’re training for a competition outside of the one that the majority of the group are heading towards.
Generally aslong as you’ve just finished an 85%, 90% or 95% week, you should be ok to jump onto one of these after it to taper for the week of the competition.
In honesty they’re all pretty similar, but they do have differences.
Which one you pick will depend upon how a few factors including:
How far out from competition your final heavy session is.
What day your competition is on.
How many days you like to do when tapering.
How close up to competition you like to train.
All of these tapers work, its just about picking the right one for your current circumstance and preferences.
If you’re unsure which one you need, just ask in the facebook group.
Social And Coaching
Facebook Group
This is where the majority of the coaching and magic happens!
The Private Facebook Group:
This is your hub to ask the coach questions on movements, the program and also a great place to socialise with the other strongmen and women we coach.
Hot Seat Q&A
If you would like to submit a question, or chat live on one of the calls, you'll need to fill in a ‘hotseat form’.
Just click the Link below!
The Hotseat:
There will be a ‘hotseat’ Q&A every Saturday Morning at 10:00am.
It’s the best way to get an answer to any questions you may have that require a deeper response than in the Facebook group.
We run both the Weightlifting & Strongman hotseat at the same time as there are crossovers in both sports and it allows each group an insight into the others sport.
What Next?
I know it’s a lot of information to take in and have thrown at you all at the same time, but nows the time to take it in and learn it. I’ll see you in the Facebook group where you can ask any questions you have.
SUGGESTIONS
If you have any suggestions about how too improve our Online Strongman Club, just pop them in the box and let us know.
