THE STRONG TABLE / TRAINING PROGRAMSAll adults · Gym · Advanced

SPORT PERFORMANCE / 2 DAYS PER WEEK / ABOUT 55 MINUTES

Strongman foundations

Loaded carries + whole-body strength

Practice safe pick-up, carries and sled work with conventional equipment before implementing stones or logs under coaching.

Schedule2 days each weekTypical sessionAbout 55 minutesEquipmentGymStarting levelAdvancedIntended audienceAll adults

Your weekly sessions

SESSION 1 / Loaded movement

Carry + sled

Loaded movement

  1. Trap-bar deadlift — 3 × 5

    Glutes, quadriceps and hamstrings; trunk and grip stabilize. Stand centered in the bar, brace, push the floor away and finish with hips and knees tall.

  2. Sled push — 5 × 20 m

    Quadriceps, glutes and hip stabilizers. Lean into handles, maintain a long body line and drive short steady steps.

  3. Farmer carry — 4 × 30 m

    Forearm grip, obliques and trunk stabilizers. Walk slowly with weights at your sides, shoulders relaxed and steady breathing.

  4. Barbell bent-over row — 3 × 8

    Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.

SESSION 2 / Support base

Press + legs

Support base

  1. Barbell back squat — 3 × 6

    Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.

  2. Dumbbell overhead press — 3 × 8

    Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.

  3. Suitcase carry — 3 × 30 m/side

    Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.

  4. Brisk walk intervals — 10 min easy

    Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.

How to progress

Increase carried distance before weight. Add sled load only while posture and step length remain steady.

Recovery and weekly placement

Odd objects demand technical instruction, clear routes and grip management.

Continue building your plan

Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.

Browse all training programs