MST Systems Enter Strongman

Mst systems
Enter strongman
Contents
Introduction ....................................................................................................... 1
Enter Strongman ................................................................................................ 4
Week 1............................................................................................................ 4
Week 2.......................................................................................................... 16
Week 3.......................................................................................................... 24
Week 4.......................................................................................................... 32
Week 5.......................................................................................................... 39
Week 6.......................................................................................................... 47
Week 7.......................................................................................................... 54
Week 8.......................................................................................................... 62
A final word ..................................................................................................... 70
Video Glossary ................................................................................................. 71
Introduction
First of all, thank you for downloading this eBook! The purpose of this eBook is
to transition you from a regular gym goer or a bodybuilder into a
strongman/strongwoman.
In this 8 week block you will improve your deadlift technique, your form on
push press and squat as well as introduce you to the events that you see on
the TV and get you used to functional strength training; running with farmers
frames and yoke and loading atlas stones and learning how to log press.
This is not a peaking program, so don’t aim or plan to go and hit loads of new
pbs at the end of this block. Although you will get stronger, this plan would be
better used prior to a peaking plan. The main goal of this program is to teach
you how to lift like a Strongman. Being able to execute the lifts properly is the
first and most important stage of increasing your strength and in this 8 week
block this is what we intend to do.
This program is split up into 4 days, with the first 3 days you should be able to
complete in any gym across the country, and the 4th day with be your events
day, where you will have to travel to a gym that has access to strongman
equipment.
If you need a gym for the events day on day 4, checkout MST Systems
Strongman Gyms page for any nearby Strongman gyms.
Before you get started, I am just going to introduce a few terms that will be
used through the plan that you may not be familiar with, as well as explaining
how to work percentages and what RPE means.
Sets x Reps: On this plan when it will always be shown as sets x reps. So, for
example 3x7 is 3 sets of 7 reps.
Percentage Work: When given a percentage, this is based upon your 1RM.
Base it off a recent max attempt. Don’t base it off a max from years ago that
you’re nowhere near capable of achieving today. If you have never tested a
1RM or have not tested for a long time, it may be worth testing before you
start the program, to be able to get the most accurate numbers. Try and aim
for around 95% max while testing, you don’t want to be failing, injuring
yourself or letting your form/technique go too much while testing
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RPE: Rate of perceived exertion (RPE) is a scale we use to measure the
difficulty or intensity of a lift. We will use this as a scale from 1 to 10, with 10
being maximal effort required. Consider this a rating of how hard, difficult, or
exerting you find the exercise to be. If there is more than 1 set, (for example 3)
the rating is based upon the difficulty of all 3 sets, so an exercise with an RPE 7
should be working at 70% difficulty for you, where as an RPE 10 is 100% effort.
Obviously at times it can be quite difficult to estimate and put a number on
how exerting you find an exercise to be, so an easy way to think about it is if it
is RPE 10, you have no more reps left after the final rep, where as an RPE 6,
you should feel there is around 4 reps left comfortably before you feeling like
you’re exerting yourself too much.
Key terms
Eccentric: Controlling the weight back down towards to ground. This is where
the muscle will lengthen/stretch as you lower the weight.
Concentric: This is the actual lifting of the weight; this is where your muscles
will shorten and contract.
Isometric: Stopping and holding the weight during the lift. An isometric hold is
preventing the load from being lowered anymore towards the floor without,
lifting it up any further. Affectively just a pause.
Tempo: The speed or rhythm in which you are lifting the weight. A slow tempo
is taking longer to execute the movement throughout the eccentric and
concentric of the movement, and a fast tempo is moving the bar much faster.
Rest times
The main purpose of this plan is to build skills in a variety of movements, to
transition you from a regular lifter, or gym goer into a strongman. So, the main
priority of this is skill acquisition. Whenever you learn a new skill, from lifting
technique to driving a car, the main thing that is happening is you are building
connections in your brain of what to do in a certain situation, to get the
neurons (the cells in the brain the information to other cells in your body)
firing with one another. So, in the case of learning a deadlift a certain way you
need to get all the appropriate neurons firing together.
When learning lifting skills then it is important to get all the appropriate cells,
firing together, and once this is done to build strong connections with one
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another, to make the skill become more natural rather than a conscious effort,
and the best way to do this is short rep’s short rest. This is so we don’t get
muscle fatigue by doing high reps, and then resort back to former lifting
patters but by keeping the rest short you are getting more repetitions done in
the allotted time building stronger connections. This will result in faster skill
acquisitions.
So, by keeping the reps low, you can perform the new technique without
muscle fatigue causing form breakdown, but the short rest allows you to build
the stronger connections to make the skill come more naturally.
What I’m saying is the rest time is put in there for a reason, STICK TO IT!
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Enter Strongman
Week 1
Day 1
Exercise: Hamstring Curl

Sets x Reps: 3x15
Weight: RPE 7
Rest: 60 seconds
Notes: We start the session with hamstring curls, this is to get the hamstrings
activated prior to lifts involving this. For this exercise focus on getting good
contractions and controlled eccentrics in and get the blood flowing to the
targeted area: The hamstring.
Exercise: Deadlifts with 3 second isometrics hold at the knees on the eccentric
Sets x Reps: 5x5
Weight: 50% of 1RM
Rest: 90 seconds
Notes: For deadlifts, strap up with a double overhand grip. I want a narrow
stance with both feet and arms, and to focus on a high hip starting position.
Deadlifts are a hinged pull, not a push movement. To get a better grasp of this,
and how to set up go watch Adam Bishop’s how to deadlift video on YouTube!
To perform the isometric hold once the deadlift is locked out slowly control the
eccentric down until you are between 1 and 2 inches below the knee. You then
hold this position for 3 seconds before then controlling the bar back down to
the floor. Once you have hit the floor try and maintain the position you have
controlled the bar to wait a second and then pull from this position.
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Exercise: Bent Over Row with 2 second isometric hold below the knee
Sets x Reps: 3x10
Weight: RPE 7
Rest: 2-3 mins
Notes: The main purpose of using bent over rows is to strengthen our deadlift,
so for this plan we are going to use the same cues on the deadlifts over to the
rows, and plan to use the same positions on these as we do on the deadlift.
You want to have the same stance as deadlift, feet position and hand position.
Start at lockout position of deadlift, slowly lower yourself controlling the
eccentric down till you reach below the knee. You should be the same position
you were in on the deadlifts. Then row the bar up your thigh finishing at your
hip crease.
Exercise: Lat Pulldown
Sets x Reps: 3x15
Weight: RPE 7
Rest: 60 seconds
Notes: Keep an upright position, bring the bar down to around mid-neck level.
Make sure to really squeeze at the bottom and control right back to the top,
holding your arms outstretched at the top of the rep.
Exercise: GHD Back Extension
Sets x Reps: 3x10
Weight: Bodyweight
Rest: 2 mins
Notes: Start position on this should start with outstretched legs and your
upper body stretched down with your head towards the floor. Primarily
focusing on your lower back, but incorporating your hamstrings too raise your
body so that your chest is parallel to the wall and your hamstrings stabilising
this position.
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Exercise: Weighted Sit Ups
Sets x Reps: 3x10
Weight: Suitable weight with a weight plate that can hold above head and
complete all sets
Rest: 60 seconds
Notes: Holding a plate above your head perform a sit up, keeping the plate
directly above your head throughout the movement.
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Day 2
Exercise: Dowell Lat Stretch with 5 second hold

Sets x Reps: 3x6
Weight: Light straight bar
Rest: 60 seconds
Notes: Grab a light straight bar, this could be a lat pull down attachment or a
PVC pipe, basically anything lightweight and straight. Place your elbows on a
bench while resting on your knees. Sink your hips down towards your heels
and have the bar above your head and try dropping your chest as close to the
floor as possible. Hold this for 5s then release. This is one rep.
To better understand this search ‘Lat Stretch with Dowel PNF - Viking Strength
Systems’ on YouTube for a visual representation of what to do.
The purpose of this is to release your lats and surrounding area of the thoracic
spine to be able to get in better positions for the front squat and the push
press.
Exercise: Front Squat, speed rep coming up on to tip toes top of each rep
Sets x Reps: 6x2
Weight: 50% of 1RM
Rest: 45 seconds
Notes: in an ideal world you will be able to complete these with a fully rack
position, with the bar resting on your front delt, with your elbows high to
prevent added strain to your wrists. If this is not possible, use deadlift straps,
wrap them around the bar instead of your wrist and then use the strap as a
handle.
These front squats are a very low percentage as the idea is that you will
accelerate from the bottom of the squat and keep the momentum going all the
way up to the top of the rep resulting in you coming onto your toes at the top
of the rep. Should be one fluid motion, from the bottom of the squat to the
end position with you on your toes. This is to mimic and prime for the
extended position we wish to use on the push press.
Focus of this session is to get used to positioning and focus on coming onto
your toes in a fluid explosive motion, should feel like you are almost jumping
up.
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Exercise: Push Press
Sets x Reps: 8x3
Weight: 60% of 1RM
Rest: 60 seconds
Notes: If you were able to complete a full rack position on front squats follow
on and use this position for your push press! This is the most efficient position
to be in for the push press.
However, if your mobility or previous injuries are restricting this. Hold a rack
position that you would use for a strict or overhead press, and make sure that
you are keeping tight upper body position while completing this exercise. Pull
the bar apart to engage the lats (so while in rack position and to pull the bar in
half pulling it laterally).
From this tight position dip your legs in a controlled slow tempo and then
explode up with your heels coming off the floor and you coming up onto your
toes. This dip isn’t as deep as a squat think of it as a jump, however you need
to make sure that the dipping of this jump is slow and in control. If you rush
down on the dip, you lose positioning and tightness, and this results in losing
your intended bar path and line of the rep.
Focus: Tight rack position, controlled dip and accelerating onto toes to
generate maximal power to the bar
Exercise: Strict Press
Sets x Reps: 5x5
Weight: 50% of 1RM
Rest: 3 mins
Notes: For strict press, the bar does not need to start resting on the delts. Hold
it with your elbows facing the floor, start position being around Adam’s apple
area (or where your Adam’s apple would be). Press to overhead, and then
slowly control back down to start position, counting 3 full seconds for each
eccentric.
Exercise: Unilateral Arnold Press (one arm at a time)
Sets x Reps: 3x 10 left arm, 10 right arm
Weight: RPE 7
Rest: 60 seconds
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Notes: Brace your core! Really squeeze your arms to prevent your body from
swaying from side to side, keep your body nice and upright and slow tempo
reps. Don’t have to count yourself in, just control the dumbbell up and then
down in a slow manor, feel the muscles working as opposed to just trying to
take the weight from A to B.
Exercise: Lateral Raise
Sets x Reps: 3x15
Weight: RPE 7
Rest: 60 seconds
Notes: Hold dumbbells down by your side and raise them laterally. Again, a
slow tempo with these reps too, you should be able to stop and hold the
dumbbell at any point during the repetition to show that it’s in control the full
rep.
Exercise: Face Pull
Sets x Reps: 3x30
Weight: RPE 7
Rest: 60 seconds
Notes: Set the cable up to a height around the top of your head, use a rope
attachment step back and row into your eye level. Your elbows should stay
high during this rep in line with your ears.
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Day 3
Exercise: Good Mornings

Sets x Reps: 3x10
Weight: 60 seconds
Rest: RPE 6
Notes: This is a warmup for the rest of the session. You can allow a slight bend
in knees when coming down and keep back straight. Go down with nice slow
eccentric until feel good stretch in hamstrings then explode back up. Don’t
push the load on this, nice and light, get the lower back and hamstrings
activated prior to squat and deadlift.
Exercise: Paused Back Squat, 3 second pause in hole
Sets x Reps: 6x6
Weight: 50% of 1RM
Rest: Rest as needed
Notes: A common misconception is that in strongman you don’t need to squat
as low as powerlifting. This is not the case! For many people transferring over
to strongman depth is a big issue they have. This block will be about getting
you comfortable in the hole, as well as teaching you to remain tight through
the movement.
So, for the next 2 weeks the key cues I want you to focus on is making sure that
when you squat your hip crease is comfortably below your knee while paused.
And while you are pausing in the hole making sure you are keeping your whole
body tight. The whole body is braced here, as you are holding a load in
position. Do not allow your legs or upper body to relax and come out of
position. While you’re pausing in the whole you should feel every muscle in
your thighs, your glutes your core and upper back all locked tight maintaining
your position.
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Exercise: Deadlift
Sets x Reps: 6x2
Weight: 50% of 1RM
Rest: 45 seconds
Notes: SPEED REPS! Use the same stance and positioning as on day 1. After
first rep perform a slow and controlled eccentric, making sure to remember to
keep your upper back locked in and tight. When hit the floor hold this position
maintaining tightness you kept during controlled eccentric. Then fire up as fast
as possible. These reps should move as fast as possible on the concentric on
this day, while keeping the cues we learnt on day 1 in mind and using this
session as a practise for it.
Exercise: Rear Foot Elevated Split Squat

Sets x Reps: 10L 10R
Weight: Empty barbell
Rest: 60 seconds
Notes: No need to push the load for the first couple of sessions, get used to
the lift. Have the front of your rear foot resting on a bench and have a lunge
stance. Control yourself down until rear knee almost touches the floor and
push yourself up again. Make sure to engage your core to keep yourself stable,
and slow tempo throughout the movement.
Exercise: Goblet Squat 1 second pause in hole
Sets x Reps: 4x8
Weight: RPE 8
Rest: 60 seconds
Notes: Time Under Tension. Don’t fully stand up at the top, go straight down
into the rep when about 90-95% fully stood up for constant tension
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Exercise: Copenhagen Planks
Sets x Reps: 2x 15s hold left, 15s hold right
Weight: Bodyweight
Rest: 60 seconds
Notes: This movement is like a side plank, but with one foot elevated on a
bench and the other foot off the ground. You are using your adductors/groin
here to stabilise your position. If you have never done this before you might
find this quite challenging, but we will be keeping the times the same here
throughout the plan, so aim to get more comfortable with it as weeks go on. If
unsure how to execute I advise watching ‘Catalyst Athletics’ video on YouTube
called ‘Copenhagen Plank’. A 30 second video that just shows you what it
should look like.
The reason for adding these are not only to strengthen the adductor, a crucial
muscle in the lockout of a deadlift, but also for general hip health and to
prevent future injuries for occurring.
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Day 4
Exercise: Log Press

Sets x Reps: 10x3
Weight: RPE 6
Rest: 60 seconds
Notes: Find a light load, around RPE 6. This is a completely new movement so
will take it slowly. Start with the log slightly tilted away from you when it is on
the floor. Deadlift it up and stand tall, squat down with the log tight in your
hips, if you’re wearing a lifting belt it should be sat just on top of the belt. Then
you’re going to push your hips forward firing your glutes. This extension should
result in you coming onto your toes. Once in rack position you want to have
the log resting on your delts and in the grove underneath your chin. The
explosive push press to overhead.
This is a lot to remember I know, so I have split it up like this for you
• Set up, log facing away then deadlift up keeping log tight into your hips
when dip down for clean
• In the clean full hip thrust into the log, forcing yourself onto your toes in
the extension
• In rack position log resting on your delts, and in the groove under your
chin from you looking up. Then push press.
I have included links in the video glossary section to a 4 part series by MST
Systems on how to Log Press, which is well worth checking out.
Exercise: Farmers Walk

Sets x Reps: 4 x 40m (split in to 10m walks with drop and turn)
Weight: RPE 7
Notes: We are going to learn farmers walk today! This an event that is all
based on speed, so this week I want you to find a fairly heavy load and run it
40 meters. To replicate how this would be in most strongman competitions we
are going to do drop turns where when you get to the 10m line you drop the
farmers quickly turn around and pick them up again. The majority of the time
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you will do drop turns halfway on a moving event but with the main focus
today being on the pickup for farmers and being able to get used to doing it
quickly. Especially on a drop turn you want to be getting the farmers dropped
your turn and the pickup in around a second. Obviously, this being your first
session we might not be there yet, but this is the eventual aim, and how we
want you to be doing it long run.
So, you want to get your hands as close to centre of farmers as you can, but if
it’s not perfect this is not the end of the world, strongman is awkward and
sometimes to save time your grip on each farmer way end of a little uneven.
This is fine, not worth wasting 3-4 seconds over. Breath in and brace your core
and upper back, especially on the drop turn you want to think of doing this as
you have just dropped the farmers and turning, then you’re going to pick the
farmers up, make sure you’re steady, then run.
• Hands aimed close to the centre, don’t waste time making sure its
perfect
• Brace for pick up while you’re turning so can get into a fast pick up
• Pick up farmers, make sure you’re stable then run, remember this is a
speed event.
Exercise: Super Yoke

Sets x Reps: 5 x 20m
Weight: RPE 7
Notes: When setting up the yoke you want the height of the crossbar to be set
up roughly 6 inch or so below your chin. THIS IS NOT AN EXACT SCIENCE!
Basically, you don’t want to be full squatting the load, BUT you want enough
clearance so that you can move well with the yoke without it hitting the floor.
So, with yoke you are going to want to get your set up sorted first. Want to get
the crossbar sat just upon your traps with a perfectly upright body. Hold the
side of the yoke firmly pulling it inward or back (whichever is more
comfortable for you) to engage your upper back maintaining tightness. Going
to position your feet slightly forward and quarter squat the yoke up. From here
take a split second to feel stable with the load and then get moving as fast as
possible. Focus today is on the set up, pick up and transition into movement.
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• Find a set up which isn’t going to be too exerting to pick up, but gives
enough clearance to allow you to move the yoke
• Pick up the yoke with upright upper body and hands firmly on the side
up the yoke pulling inward/backwards to engage upper back.
• Hold off movement a split second (not a long time it is a race remember)
feel the tightness in your lats and core and make sure your stable with
the yoke, then set off.
Exercise: Atlas Stones

Sets x Reps: 3 pickups, 1 lap, 1 extension, 5 rounds
Weight: RPE 7
Notes: Today we going to take on the atlas stone. We are going to break it up
into 3 parts, The pickup and lap, the extension, and the load. Today we are
going to primarily focus on picking it up off the floor.
When doing this, get your feet positioned in the middle of the stone and bend
over getting your hands as far under the stone as can, in the centre. Squeeze
your arms into stone as much as can and lift. With things like a stone, you must
be a bit nasty with it. Imagine there’s something you really want under it!
When lapping pull the stone right into your hip, so there’s no space between
hip and stone. Get your arms tightly wrapped around the stone. For bigger
stones you want to your arms to be at 10 to 2, but if the stone is still quite
small, wrapping around is fine for now. And then use hip drive to through the
stone up and hold it high. Like the log clean. Full hip thrust onto toes. Main
cues for this week though:
• Legs in middle of stone when go to pick up
• Really squeeze your arms into stone
• When you lap the stone keep it close into the hips and then big hip
thrust extending up and hold the stone high
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Week 2
Day 1

Sets x Reps: 3x15
Weight: Same load as last week
Rest: 3x15
Notes: Refer to previous week’s cues. To save time on reading, the exercise
notes will get cut down as you’ll be performing a lot of the same movements,
so the cues will stay the same unless otherwise noted!
Sets x Reps: 5x5
Weight: 55% of 1RM
Rest: 90 seconds
Notes: a 5% increase this week. Hopefully feels a bit more comfortable this
week, too! What I want you to focus on this week is while performing the
isometric hold your shoulders should be in front of the bar and your hips in
quite a high position. Often people can allow their hips to drop down while
executing these so focus on these cues to keep yourself in a strong deadlift
position.
Sets x Reps: 3x10
Weight: Same weight used as last week
Rest: 2-3 mins
Notes: Same cue as on the deadlift when you’re performing the isometric hold
make sure you’re keeping your hips in a high position and shoulders Infront of
the bar and holding this position for 2s before every row.
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Exercise: Lat pulldown
Sets x Reps: 3x15
Rest: 60 seconds
Notes: Make sure to hold the bar for a second at the top of every rep and
control the lift throughout all sets.

Sets x Reps: 3x10 (5 second hold at top of every 5th rep)
Weight: Bodyweight
Rest: 2 mins
Notes: Allow hamstring flexion to assist in the movement as well as to stabilise

you while you’re at the top of the rep.

Sets x Reps: 3x10
Weight: Bodyweight
Rest: 2 mins

Sets x Reps: 3x10
Weight: Same as last week
Rest: 60 seconds
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Day 2

Sets x Reps: 3x6
Rest: 60 seconds
Notes: Same cues as last week, with the same method, hold for 5s then
release. Every rep you should aim to get a little deeper than the rep before.
Week by week you should be aiming for deep stretches on these to ensure
you’re progressing your lat mobility.
Sets x Reps: 8x2
Weight: 50% of 1RM
Rest: 45 seconds
Notes: Added 2 more sets on from last week with the same goals we set last
week, get used to that position making sure your lats are engaged, and really
locking in that position. If you are using straps for this, make sure that that rack
position is still tight, so your upper back does not round.
Also ensure that you are fully extending up onto your toes, making this feel like
a jump using the power generated on the squat. DO NOT do a front squat and
then a calf raise, use the momentum from the squat to power up onto your
toes.

Sets x Reps: 10x3
Weight: 60% of 1RM
Rest: 60 seconds
Notes: Same cues as previous week and on the front squats. Make sure that
your rack position is tight, and the bar isn’t going to move around, you’re using
your upper back to prevent the bar from dipping out of that rack position.
Keep this position tight, be it a full rack position or, if not, if the bar isn’t
moving then this is fine.
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While performing the push press pay attention to making sure you’re
generating the power from your legs and extending fully onto your toes.
Exercise: Strict Press with 3 second eccentric every rep

Sets x Reps: 5x5
Weight: 52.5% of 1RM
Rest: 3 mins
Notes: Same cues as previous weeks
Exercise: Unilateral Arnold Press

Sets x Reps: 3x 10L, 10R
Rest: 60 seconds

Sets x Reps: 3x15
Rest: 60 seconds
Notes: Keep the tempo slow
Exercise: Face Pull

Sets x Reps: 3x30
Weight: RPE 7
Rest: 60 seconds
Notes: Elbows in line with ears here.
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Day 3

Sets x Reps: 3x10
Weight: 60 seconds
Rest: RPE 6
Notes: Activating the lower back and hamstrings prior to the session, make
sure feeling good stretch in hamstrings and fire up keeping back straight.

Sets x Reps: 6x6
Weight: 50% of 1RM
Notes: Same cues as last week
• Hip crease below your knee
• Full body tightness, keep your legs and core in particular as braced as
possible and DO NOT let them relax while you’re pausing these reps.
Exercise: Deadlift
Sets x Reps: 6x2
Weight: 50% of 1RM
Rest: 45 seconds
Notes: Speed reps again. On the concentric move these as fast as possible,
using the same position you have been using. However, on the eccentric of this
rep control it nice and slow, about 3-5 seconds. When you get to the ground
stop for a second, keeping the same position you finish in after the eccentric
and then fire back up.
The reason for the slow eccentric is that doing this will take you to your best
position for your deadlift, giving you a better idea of where you need your hips
to be. So, on the eccentric make sure you’re locking your upper back keeping
nice and tight and controlling down to the floor and keeping this position.
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Weight: Barbell
Rest: 60 seconds
Notes: Execute as did in the first week, make sure to engage your core to keep
yourself stable.
Exercise: Goblet Squat 1 second pause in hold

Sets x Reps: 4x8
Rest: 60 seconds
Notes: Same cues as last week with constant tension

Weight: Bodyweight
Rest: 45 seconds
Notes: Same as last week with a bit less rest! The aim is for this to feel more
comfortable for you
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Day 4
Exercise: Log Press

Sets x Reps: 12x3
Weight: RPE 6
Rest: 60 seconds
Notes: Same focus as last week. We need to make sure you have the basics
first, then focus on individual parts of the lift. Hopefully feels a little less
foreign this week. Will list the same cues from last week and focus on these
again this week
• Set up, log facing away then deadlift up keeping log tight into your hips
when dip down for clean
• In the clean full hip thrust into the log, forcing yourself onto your toes in
the extension
• In rack position log resting on your delts, and in the groove under your
chin from you looking up. Then push press.

Sets x Reps: 5 x 40m (split in to 10m walks with drop and turn)
Notes: Focus is still on the pickup, and primarily the pickup while at the drop
turn. On the first pick up you do have a bit more time on this one to make sure
shoulders are pinched back your hands are in even position and the farmers
are when you want them to be. So, take advantage of this, but on the drop
turns you have no time to waste repositioning the farmers, or making sure
hands are even just need to turn and go!
• Hands aimed close to the centre, don’t waste time making sure it’s
perfect
• Brace for pick up while you’re turning so can get into a fast pick up
• Pick up farmers, make sure you’re stable then run, remember this is a
speed event.
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Weight: Slight increase in load from last week (max 10% increase)
Notes: Slight increase in load now, apply everything focused on with last week
and apply it here.
• Find a set up which isn’t going to be too exerting to pick up, but gives
enough clearance to allow you to move the yoke
• Pick up the yoke with upright upper body and hands firmly on the side
up the yoke pulling inward/backwards to engage upper back.
• Hold off movement a split second (not a long time it is a race remember)
feel the tightness in your lats and core and make sure your stable with
the yoke, then set off.

Sets x Reps: 3 pickups, 1 lap, 1 extension, 6-8 rounds
Notes: Same again, just added more rounds. If last week didn’t go perfect,
don’t worry. Stones are very difficult to first learn, a lot nastier than a lot of
other lifts. Main priority is getting hang of the pickup and lap, so if the
extension didn’t feel perfect don’t worry will focus on that more next week!
For now:
• Legs in middle of stone when go to pick up
• Really squeeze your arms into stone
• When you lap the stone keep it close into the hips and then big hip
thrust extending up and hold the stone high
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Week 3
Day 1

Sets x Reps: 3x15
Notes: Same cues to focus on as previous weeks. Aim to progress these week
by week by slowing the tempo of the reps down and controlling the movement
slower each week
Sets x Reps: 6x4
Weight: 60% of 1RM
Rest: 2 minutes
Notes: Another 5% increase this week and change in the rep format. More
sets, less reps this week. Hopefully now the positions you are in while
performing the lift have improved and can focus more on how we are holding
the load. So today I want the focus to be keeping your chin tucked into your
chest. You want to imagine there is a tennis ball underneath your chin and you
are trying to prevent this ball from dropping from your grip. You can even try
doing this if you wish! The reason for this is it is commonly told to people to
‘LOOK UP’ while struggling with a deadlift, with the misconception being if you
look up this will help you finish the rep. This is not the case, in fact the
opposite, by looking up you are blocking signals from your brain from travelling
down your CNS. You’re at your strongest while maintaining a neutral spine.
Sets x Reps: 5x10
Rest: 2-3 mins
Notes: In line with the row being to help develop our deadlift, today we intend
on keeping a neutral spine and keeping that chin tucked through the
movement. Prevent the urge to look up, or to the side or at the bar while
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executing these rows. Keep that chin tucked and prevent that imagery ball
from dropping out of the grip between your chin and collarbone.

Sets x Reps: 3x12
Weight: Increase load from last week
Rest: 90 seconds
Notes: Load increased now but the reps have dropped. Keeping same cues and
tempo as previous weeks.
Weight: Bodyweight
Rest: 2 mins
Notes: Week by week aim to execute these with more control than previous
weeks, decrease the rest times if possible and really feel the lower back and
hamstrings working.
Sets x Reps: 3x12
Rest: 60 seconds
Notes: Same cues as last week with weight plate being held above your head.
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Day 2

Sets x Reps: 3x10
Rest: 60 seconds
Notes: Keep these the same, aiming to progress these by getting the stretches
deeper week by week.
Sets x Reps: 10x2
Weight: 50% of 1RM
Rest: 45 seconds
Notes: Hopefully your position feels more natural now, and you’re fully
extending onto your toes. Now we will change the focus a little bit to the
eccentric of the front squat
While squatting down I want to slow the tempo down, focussing on letting
your knees track over your toes (toes pointed out so your knees are tracking
out), keep the eccentric slow and feel your hips opening. A good way to do this
is to try and twist the ground underneath you, so twisting your foot out as you
go down in the squat.

Sets x Reps: 12x3
Weight: 60% of 1RM
Rest: 60 seconds
Notes: Similar to the front squat, what I want you to pay particular focus to
here is a slow controlled dip on the way down of the push press. Allow your
knees to come out, and keep the dip controlled. It is very common for people
to think ‘jump’ and rush down on the dip. Whereas if you focus on keeping it
nice and controlled this prevents you from losing your rack position we
focussed on in previous weeks, and therefore results in a more efficient push
press generating maximal force into the bar.
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Sets x Reps: 5x5
Weight: 55% of 1RM
Rest: 3 mins
Notes: Mainly focussing on overhead stability and general shoulder strength,
here so same cues as before.
Weight: Slightly increase weight from last week
Rest: 60 seconds
Notes: Increase the load now, but make sure that you are not compensating
for the load increase by twisting your body, we need keep the core braced and
keep body upright and stable.

Sets x Reps: 3x12
Weight: Increase in weight from last week
Rest: 60 seconds
Notes: Keep a controlled tempo now with increased load

Exercise: Face Pull
Sets x Reps: 3x20
Weight: Increase weight from last week
Rest: 60 seconds
Notes: Same technique as previous weeks but increased load and drop in
weight.
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Day 3

Sets x Reps: 3x10
Weight: RPE 6
Rest: 60 seconds
Notes: Hamstring and lower back activation prior to the session, feel the
hamstrings stretch as control eccentric down and fire up. Keep the load low.

Sets x Reps: 6x6
Weight: 60% of 1RM
Notes: Not going to add too much more to squats this next two weeks as I
really want you to get to grips with keeping tightness and getting comfortable
in the hole. This week we will add in the same cues as front squats.
• Knee tracking over your toes, twisting the ground out with your feet
This motion should help keep your legs braced and tight while pausing the
squat.
Exercise: Deadlift
Sets x Reps: 8x2
Weight: 55% of 1RM
Rest: 45 seconds
Notes: More speed reps, executing them just as you have been in the previous
weeks, but now I want to incorporate the cue we introduced on day 1, keeping
your chin tucked. Pretend that you are holding a tennis ball in between your
chin and collarbone and trying to keep it from falling while you execute this lift.
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Weight: 25kg
Rest: 60 seconds
Notes: Now you have had a couple of weeks doing this exercise we will start
adding load weekly, do not push self too much on adding load as will be
progressing this week by week. Make sure you keep the tempo of the reps
slow, and your core is engaged through the movement.

Sets x Reps: 4x8
Rest: 60 seconds
Notes: Same cues for constant tension as you have been doing previous weeks

Weight: Bodyweight
Rest: 45 seconds
Notes: No changes this week, just aim to get better at holding these and
feeling more stable week by week.
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Day 4
Exercise: Log Press

Sets x Reps: 3 Cleans, 1 Press – 10 minute EMOM
Weight: Slight increase in weight from last week
Rest: EMOM
Notes: EMOM (do a set every minute on the minute) So this week we are
going to be putting particular focus on the clean of the log. Every set you are
going to do 3 cleans and 1 press. Load should still be fairly light, roughly around
10% increase from last week, no more. This next 2 weeks I want you to perfect
your log. Before the session, if you have not already watched, I would like you
to watch Part 1 of the MST Systems log press tutorial linked in the video
glossary and apply this to your lifts. Finish with a nice explosive push press,
coming on to your toes like we are focusing on day 2.
• Set up, log tilted away from you
• Squat down with log on lip of your belt
• Fire the log up with the power from your hips, not upper back, or arms.
You should be coming onto your toes.

Sets x Reps: 3 x 40m (20m drop and turn, or stick to 10m if no space for 20m)
Weight: Slight increase in load
Notes: Your drop turns and pick up skill should be more efficient now, so let’s
focus on how we are moving. Increased the distance now too, so really can get
in the flow of this. You want short fast steps, with the knee and foot coming
forward, not out! You want to imagine you’re walking on lava, so you don’t
want to sink your foot on floor and keep it there long. Once the foots landed
on floor it wants to be moving again. A lot of people will stomp one foot then
the other, with an almost stuck in the mud approach. You want to avoid this,
remember we are focussing on speed
• Short Steps
• Knees forward not spreading the load out
• Floor is lava, fast moving feet.
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Weight: Slight increase in load from last week (max 10% increase)
Notes: I hope that the previous weeks of yoke have made you feel more stable
under the yoke now. We can start really focusing on the movement pattern
while running. Remember this is a race, so we need to try and keep the
movement fast, but in the right way. We don’t want to attempt a full sprint
with fully stretched out legs, as this will be a very unstable position and will
lose momentum real fast. Today’s focus is going to be the exact same as the
farmers. Need short steps, knees going forward and fast moving feet. Don’t be
stuck in the mud!
• Short Steps
• Knees forward not spreading the load out
• Floor is lava, fast moving feet.

Sets x Reps: 1 pickup, 3 extensions, 5 rounds
Weight: RPE 7-8
Notes: The weight doesn’t matter too much on this, so don’t worry about
being heavier or lighter than last week. Focus is getting used to the movement
at this point. For stones and weight progression on this plan, think about
progress with the movement, rather than going for the heaviest stone; that
part of training is yet to come. You should have the pickup nailed by now, so
we’re focusing more on the extension. When you lap the stone, bring your legs
in a little bit, and when you squat down making sure that stone is still pulled
into your hips, push hips back loading hamstrings and push your hips through
the stone and feel yourself coming onto your toes. After 1 extension just lower
it back to the lap position and go again. Main cues this week are:
• Keep that stone tight against your hips with no air space between hip
and stone
• Hips back loading hamstrings then fire through the stone
• Hold the stone high up and get used to the stone being there.
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Week 4
Day 1

Sets x Reps: 3x15
Notes: Same cues to focus on as previous weeks.
Sets x Reps: 6x4
Weight: 65% of 1RM
Rest: 2 minutes
Notes: Same as last week, we want to keep that chin tucked and prevent that
imaginary ball from dropping. I want you to drill these cues in now, so they
become second nature to you and feel natural to how you are meant to
deadlift.
Sets x Reps: 5x10
Weight: Increase last week’s load by 5-10%
Rest: 2-3 mins
Notes: Load has increased now, depending on how you have been finding this
increase by 5-10%. If you have been struggling, only take a 5% jump. If you
have been finding them easy as the weeks have gone on, then take a 10% jump
and if you further require increasing the difficulty slow the tempo of the reps
down. Just as on the deadlifts we are going to focus on keeping that chin
tucked in while doing these reps and resist any temptation for your head to
move around.
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Sets x Reps: 3x12
Rest: 90 seconds
Notes: To progress from last week aim to perform these reps with a slower
tempo than previous reps, making sure that you hold at the top with arms fully
stretched out every rep.
Weight: Bodyweight
Rest: 2 mins
Notes: Added 5 extra reps now, and 1 extra paused rep. Increase rest if
required, and make sure you’re really owning that pause, holding it for a
strong 5s.
Sets x Reps: 3x10
Rest: 60 seconds
Notes: Same cues as last week with weight plate being held above your head
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Day 2

Sets x Reps: 3x6
Rest: 60 seconds
Notes: Keep getting these stretches a little bit deeper, aiming to increase your
lat mobility here so we can get into better positions, on front squat and push
press.
Sets x Reps: 8x3
Weight: 50% of 1RM
Rest: 60 seconds
Notes: Same load but now added a rep. Main purpose of this is to prime you
for the push presses, so you may notice that the weight is staying light, this is
because this is to effect a warm up.
Same cues as last week
• Controlled eccentric, twisting the ground underneath you with knees
tracking over toes

Sets x Reps: 12x3
Rest: 60 seconds
Notes: This should be feeling more powerful and explosive now! Same primary
focus as last week
• Slow controlled dip, then fire yourself up
Think of yourself as a spring slow controlled tension build on way up then a
fast, explosive movement on the push press. Generate as much power as
possible into the bar to make it move as fast as possible.
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Sets x Reps: 6x4
Weight: 60% of 1RM
Rest: 3 mins
Notes: Increased the load and now doing 6x4. These slow eccentrics are key to
building a strong ‘base’ going into a peaking phase. Although they may seem
boring now, make sure you’re sticking to them as when we go into a peaking
phase you will be in a great position to boost your overall pressing strength.
Rest: 60 seconds

Sets x Reps: 3x15
Rest: 60 seconds
Notes: Keep the tempo slow
Exercise: Face Pull

Sets x Reps: 3x20
Weight: RPE 7
Rest: 60 seconds
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Day 3

Sets x Reps: 3x10
Weight: RPE 6
Rest: 60 seconds
Notes: You know the drill by now, keeping load nice and light, slow eccentric
getting hamstrings and lower back firing before the session.

Sets x Reps: 6x6
Weight: 65% of 1RM
Notes: Same as last week make sure that you are getting your hip crease below
your knee and keeping braced. Focus on same cue given last week too by
twisting the ground beneath your feet and tracking your knees over your toes,
just as you are doing on your front squats.
Exercise: Deadlift
Sets x Reps: 8x2
Weight: 60% of 1RM
Rest: 45 seconds
Notes: Same cues and technique you have been doing previous weeks. Make
sure you’re keeping that chin tucked as well with the technique that’s been
mentioned previously!

Weight: Increase weight another 5k from last week
Rest: 60 seconds
Notes: Slight increase every week now, slow controlled reps with a stable
braced core.
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Weight: Barbell
Rest: 60 seconds
Sets x Reps: 4x8
Rest: 60 seconds
Notes: Same cues as last week with constant tension

Weight: Bodyweight
Rest: 45 seconds
Notes: Same as last week with a bit less rest! The aim is for this to feel more
comfortable for you
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Day 4
Exercise: Log Press

Sets x Reps: 3 Cleans, 1 Press – 12 minute EMOM
Rest: EMOM
Notes: 2 more minutes, and 2 more sets. Really wanting to focus on drilling
this clean again so make sure every clean, all 46 of them that you’re going to
do is sticking to the cues provided below. Aim is to make them feel much
better than previous weeks. Finish every set off with an explosive push press,
will focus more on this next week.

Sets x Reps: 3 x 40m (20m drop and turn, or stick to 10m if no space for 20m)
Weight: Slight increase in load
Notes: Same cues as last week, we are focusing on speed, with proper foot
stance.

Weight: DROP weight by 10% from last week
Notes: Dropping in load but added sets. Same focuses as last week, but now I
want you to time every single set. Make a note and keep hold of these times,
we want to aim to increase them in the coming weeks. But for now, same
focus as last week
Sets x Reps: 1 pickup, 3 extensions, 6-8 rounds
Weight: Same as last wek
Notes: Again, focusing on the extension. Added more rounds than last week
with the main goal it just feeling more fluid and comfortable than last week.
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Week 5
Day 1

Sets x Reps: 3x12
Rest: 60 seconds
Notes: Increase the load from last week now the reps have dropped. Still aim
to execute with the same quality, tempo and contractions as previous weeks
but with slightly more weight.
Sets x Reps: 7x3
Weight: 70% of 1RM
Rest: 3 minutes
Notes: Your deadlift positioning of your hips, stance and tucked chin should be
starting to feel a lot more natural during the lift. The final focus point for your
deadlifts this week is going to be upper back positioning and tightness,
especially while performing the isometric hold, but also while pulling off the
floor. Upper back rounding is very common through losing tightness or relaxing
this area during the lift. For the next 2 weeks the focus will be, along with the
other cues, to locking the upper back by squeezing your shoulder blades
together, particularly during the isometric hold.
Sets x Reps: 4x10
Weight: Same load as previous weeks
Rest: 2-3 mins
Notes: Like your deadlift cue, lock your upper back! Throughout the movement
really squeeze the upper back, and at the top of each rep hold the rep for a
moment to feel the lats and all the muscles in the surrounding area
contracting.
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Sets x Reps: 3x10
Rest: 2 minutes
Notes: Increase the load again from last week. Wanting to get quite heavy on
these now, while still maintaining the cues and form described over the
previous weeks.

Weight: Bodyweight
Rest: 2 minutes
Notes: Same as previous weeks, aim to bring your rest time down and hold the
pauses with more confidence than the previous week.

Sets x Reps: 3x10
Rest: 90 seconds
Note: Increase the load of plate you have been using here. Make sure you can
still perform the sets and reps with the same quality as previous weeks, do
make the load increase a sensible one.
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Day 2
Exercise: Dowell Lat Stretch

Sets x Reps: 3x6
Rest: 60 seconds
Notes: Focus on deeper stretches
Sets x Reps: 10x3
Weight: 50% of 1RM
Rest: 60 seconds
Notes: Final cues to focus on now! While performing each rep, I want you to
focus on keeping your torso perfectly upright. This can feel particularly hard,
but with the previous weeks’ cues, it should be starting to feel easier.
Try to record each set and watch the video to gauge how upright your torso is.

Sets x Reps: 8x2
Weight: 70% of 1RM
Rest: 45 seconds
Notes: Focus on keeping your torso vertical. This is a common issue I see
restricting peoples’ push press, even some of the pros! It can be very easy,
especially when you start getting to heavy weights, to let your upper body lean
back, which results in losing a lot of the power generated. The power comes
from the hips, so you need to position your body to take advantage of this.
Keeping a vertical torso allows the power to transfer in to the push press itself.

Sets x Reps: 6x4
Rest: 3 minutes rest maximum
Notes: Make sure you’re really strict with the eccentric times.
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Rest: 60 seconds
Notes: Another increase in weight, but still make sure you’re not allowing your
body to move during each set.

Sets x Reps: 3x10
Weight: Increase the load
Rest: 60 seconds
Notes: Slow and controlled tempo
Exercise: Face Pulls

Sets x Reps: 3x15
Rest: 60 seconds
Notes: Focus on a slow and controlled tempo to feel your rear delts and traps
working
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Day 3

Sets x Reps: 3x10
Weight: RPE 6
Rest: 60 seconds
Exercise: Paused Back Squat, 1 second pause in the hole

Sets x Reps: 4x6
Weight: 70% of 1RM
Notes: You should be a lot more comfortable in the hole of the squat. Focus on
bracing your upper back this week, ensuring to keep a tight position preventing
the upper back from rounding during each rep. To do this, try to bend the bar
around your back by pulling down on it as if you were doing a lat pulldown.
Exercise: Deadlift
Sets x Reps: 6x3
Weight: 60% of 1RM
Rest: 45 seconds
Notes: Keep drilling in the cues from your other deadlift session, making sure
you’re keeping your upper back and lats engaged on each rep.

Sets x Reps: 8L 8R
Weight: Increase weight by 5kg max
Rest: 60 seconds
Exercise: Goblet Squat, 1 second pause in the hole

Sets x Reps: 4x10
Rest: 60 seconds
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Weight: Bodyweight
Rest: 45 seconds
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Day 4
Exercise: Log Press

Sets x Reps: 1 Clean, 3 Press – 8 minute EMOM
Weight: RPE 7
Rest: EMOM
Notes: Now we focus on the push press. Aim for around RPE 7, so same load as
last week should be okay, but adjust if needed. Make sure to watch Part 2 and
3 of the MST Systems Log Press tutorials (links in the video glossary), but cues I
want you to focus on when you have the log in rack position and press:
• Flared lats, elbows out and log sat on your front delts
• Vertical torso, open up your hips and let the knees come out as you dip
• Explosive push press and extend through on to your toes
Exercise: Sprint 20m in to 20m Farmers Walk with 10 second hold

Sets x Reps: 1 round
Weight: 10-20% increase from last week
Notes: This week starts with a 20m sprint to the farmers, where you will then
pick the farmers up and run them back to the finish line and hold for 10
seconds. Cues for this week:
• Full effort sprint in to a fast pickup
• Quick, short steps, keeping full control of your movements
• Hold at the end, with chest up, to show you have solid grip and full
control of the weight

Sets x Reps: 4x 20m
Weight: 10% increase from last week
Notes: Focus on getting quicker each week with the same cues. This week
though, think about adding in a competition standard run. Ask a friend (or
countdown yourself) “3, 2, 1, GO” and start the run, and time your runs if you
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can aiming to beat your time each set. Keep a note of these, and we will use
them for future sessions

Sets x Reps: 12 reps on to platform
Weight: RPE 8
Notes: Complete 12 reps in as few sets as possible. You can split this up
however you want, either 12 singles, 3x4 etc. If you manage it in a single set of
12, then the weight is too light. Keep a modest height on the platform, around
sternum height!
When setting up against a platform, you want to be no more than a metre
away from the platform, as you don’t want to be far away that you have to
walk the stone to the platform to load it. When loading on to the platform, aim
the stone above the platform to avoid hitting the edge to avoid having to then
press the stone on to the platform and avoid failing a rep. Cues:
• Setup close to the platform, far enough away you can pickup the stone
but close enough you don’t have to walk the stone closer
• Aim higher than the platform
• Vertical movement then horizontal when picking up and loading, not
diagonally by hitting the edge of the platform
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Week 6
Day 1

Sets x Reps: 3x12
Rest: 60 seconds
Notes: Same load and sets and reps as last week. Progress these by improving
the execution
Sets x Reps: 7x3
Weight: 75% of 1RM
Rest: 3 minutes
Notes: Same cues as last week with the upper back bracing. Make sure to
record each set and assess your back position. Can you see any rounding?
Focus on not allowing the bar to pull you down and out of position.
Sets x Reps: 5x10
Weight: Same load as previous weeks
Rest: 2-3 mins
Notes: Same cues as previous week, keep your upper back tight, and really feel
it squeeze at the top of every rep.

Sets x Reps: 3x10
Weight: Same laod from last week
Rest: 2 minutes
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Weight: Bodyweight
Rest: 2 minutes
Notes: These should be feeling better each week now.

Sets x Reps: 3x10
Weight: Same load from last week
Rest: 90 seconds
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Day 2

Sets x Reps: 3x6
Rest: 60 seconds
Notes: Focus on deeper stretches
Sets x Reps: 10x3
Weight: 50% of 1RM
Rest: 60 seconds
Notes: Keep drilling in last week’s cues keeping your torso as vertical as
possible.

Sets x Reps: 10x2
Weight: 70% of 1RM
Rest: 45 seconds
Notes: Again, keep your torso nice and vertical. Videos help here, so try and
get some side on angles of videos if you can to assess your position.

Sets x Reps: 6x4
Weight: 65% of 1RM
Rest: 3 minutes rest maximum
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Rest: 60 seconds

Sets x Reps: 3x10
Rest: 60 seconds

Sets x Reps: 3x15
Rest: 60 seconds
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Day 3

Sets x Reps: 3x10
Weight: RPE 6
Rest: 60 seconds
Exercise: Paused Back Squat, 1 second pause in the hole

Sets x Reps: 4x6
Weight: 75% of 1RM
Notes: Final week of paused squats this week. Keep working on keeping your
upper back tight with pulling the bar down bracing. With your feet, imagine
your trying to twist the ground pushing your feet outwards, and make sure
you’re at least hitting parallel depth with your hip crease at or below knee
level.
Exercise: Deadlift
Sets x Reps: 8x3
Weight: 60% of 1RM
Rest: 45 seconds
Notes: Keep drilling in the cues from your other deadlift session, making sure
you’re keeping your upper back and lats engaged on each rep.

Sets x Reps: 8L 8R
Rest: 60 seconds

Sets x Reps: 4x10
Rest: 60 seconds
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Weight: Bodyweight
Rest: 45 seconds
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Day 4
Exercise: Log Press

Sets x Reps: 1 Clean, 3 Press – 10 minute EMOM
Rest: EMOM
Notes: Same setup as last week just to focus more on the rack position, and
the dip and push press. Log is a difficult movement to become technically
proficient at, and can take some people years to perfect, so don’t worry if you’
are struggling with this after a matter of weeks! Just be aware of your mistakes
and try to make each session better than the last!
Exercise: Sprint 20m in to 20m Farmers Walk with 10 second hold

Sets x Reps: 1 round
Weight: 10-20% increase from last week
Notes: Another week of this setup. We’re trying to become more efficient with
the pickup.
• Full effort sprint in to a fast pickup
• Quick, short steps, keeping full control of your movements
• Hold at the end, with chest up, to show you have solid grip and full
control of the weight

Sets x Reps: 3x 20m
Notes: Try to beat last week’s times getting quicker with each set.

Sets x Reps: 15 reps on to platform
Weight: RPE 8
Notes: Same setup and cues as last week, just 3 more reps added!
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Week 7
Day 1

Sets x Reps: 3x10
Rest: 60 seconds
Notes: Increase the load from last week now the reps have dropped.
Remember, the idea of this is to active and warmup the hamstrings prior to
deadlifts.
Sets x Reps: 8x2
Weight: 80% of 1RM
Rest: 3 minutes
Notes: Last couple of weeks of doing these now. Start putting all the cues
you’ve learnt together, using deadlift straps with a double overhand grip, and:
• You have a high hinging starting position, rather than trying to sink our
hips and squat the bar up
• You are keeping your chin tucked, imagining that there is an invisible
tennis ball you’re holding between your chin and chest
• Your upper back is locked and not rounding, loose, or being pulled down
by the weight
Sets x Reps: 3x8
Weight: Increase weight 5-10%
Rest: 2-3 mins
Notes: Increase weight slightly as you feel is suitable. You should be using the
same deadlift cues for this as well.
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Sets x Reps: 3x8
Weight: RPE 9
Rest: 2 minutes
Notes: Increase the load again from last week to RPE 9 range. Don’t worry
about keeping a strict form each rep, cheating is okay. Just try and have a slight
squeeze the bottom of each rep.

Weight: Bodyweight
Rest: 2 minutes

Sets x Reps: 3x12
Rest: 90 seconds
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Day 2

Sets x Reps: 3x6
Rest: 60 seconds
Sets x Reps: 6x3
Weight: 60% of 1RM
Rest: 90 seconds
Notes: Last 2 weeks of these. Start bringing all the cues together that you have
been working on
• Tight rack position with full extension onto toes, using power from squat
not a calf raise
• Open your hips and let your knee track over toes with a controlled
eccentric
• Vertical Torso
Again, film your sets, and watch with these cues in mind.

Sets x Reps: 8x2
Weight: 80% of 1RM
Rest: 2-3 minutes
Notes: The weight is getting heavy on these now, so start being conscious of all
the positioning you’ve been learning. Try to keep the bar moving as fast and
efficiently as possible in a straight line. Feel the power being generated from
the leg drive and imagine trying to throw the bar up through the roof to be as
quick as possible.
• Tight rack position and fully extending onto toes with power generated
from leg drive
• Controlled dip with knees going out not forward
• Vertical Torso
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Exercise: Strict Press (no timed eccentric this week!)
Sets x Reps: 5x5
Weight: 70% of 1RM
Rest: 3 minutes
Notes: Increase in load, but no timed eccentrics, so just get them repped out!
Keep focusing on the same cues – tight upper back and braced core
throughout the movement

Rest: 2 minutes

Sets x Reps: 3x10
Rest: 60 seconds

Sets x Reps: 3x12
Rest: 60 seconds
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Day 3

Sets x Reps: 3x10
Weight: RPE 6
Rest: 60 seconds
Exercise: Paused Back Squat (no pause this week!)

Sets x Reps: 4x6
Weight: 80% of 1RM
Notes: No pauses this week, but start being mindful of bringing all the cues
together. We want a nice, deep squat with full body tightness and total control
of the weight ready to start squatting big numbers
• Hip crease below knee
• Twist ground beneath your feet
• BEND THE BAR! Pull down on the bar
Exercise: Deadlift
Sets x Reps: 6x2
Weight: 70% of 1RM
Rest: 3 minutes
Notes: Again with deadlifts, start bringing all of the previous cues together!

Sets x Reps: 8L 8R
Rest: 60 seconds

Sets x Reps: 4x10
Rest: 60 seconds
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Weight: Bodyweight
Rest: 45 seconds
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Day 4
Exercise: Log Press

Sets x Reps: 1 Clean, 1 press every 30 seconds for 5 minutes
Weight: RPE 8
Notes: Slight increase in load, and dropping down to single reps. This is
performing a full clean and press every 30 seconds, so you will rest for around
25 seconds if you’re proficient with pressing. We want every rep to feel
perfect, so don’t increase the weight too much. The idea is putting all the cues
together, with one final cue to add – keep looking up at the ceiling until each
rep is locked out.

Sets x Reps: 3x 20m
Notes: Shorter runs and no drop and turns. Just a speedy 20m run each set,
showing full control of the weight and running with fast, short steps.

Sets x Reps: 3x 40m (drop and turn at 20m)
Weight: RPE 8/Same load as week 1
Notes: Final 2 weeks. You should be feeling more stable and confident with the
yoke now. For the last 2 weeks, we will be adding in drop and turns with the
yoke, same cues as previous weeks just dropping the yoke and practicing fast
turn arounds and bringing the yoke back. Keep using competition standard
(countdown to start and timing your runs).

Sets x Reps: 3x 3 stone runes
Notes: Time to put everything you’ve learnt in to practice! If you only have one
platform, then just do the sets with the same weight loading on to the same
platform. If you have a stone run, then the first stone should be an easy
Page 60 of 72
weight, with the second stone around RPE 7, and the final stone to be
challenging, yet attainable. Time the runs for next week!
Page 61 of 72
Week 8
Day 1

Sets x Reps: 3x10
Rest: 60 seconds
Sets x Reps: 8x3
Weight: 85% of 1RM
Notes: Final week now, so we want to make sure that you’re deadlifting like a
proper Strongman! Everything should be feeling more natural now, and the
cues should be feeling like second nature. Get some videos and watch your
sets and see the following cues as a checklist:
• High hips, hinging position. Pulling the weight not trying to squat
• Chin is tucked
• Upper back is locked back and tight throughout the lift
Exercise: Bent Over Row,

Sets x Reps: 3x8
Weight: Same load as last week (optional: increase the load slightly)
Rest: 2-3 minutes
Notes: Again, focus on executing each rep with the same deadlift cues.

Sets x Reps: 3x8
Rest: 2 minutes
Page 62 of 72
Weight: Bodyweight
Rest: 2 minutes

Sets x Reps: 3x12
Rest: 90 seconds
Page 63 of 72
Day 2

Sets x Reps: 3x6
Rest: 60 seconds
Notes: Final session of these. Try and think back to how your mobility was first
session and think how much improvement there has been.
Sets x Reps: 8x3
Weight: 60% of 1RM
Rest: 90 seconds
Notes: Last session of front squats, so bring everything together!
• Tight rack position with full extension onto toes, using power from squat
not a calf raise
• Open your hips and let your knee track over toes with a controlled
eccentric
• Vertical Torso

Sets x Reps: 5x3
Weight: 85-90% of 1RM
Rest: 2-3 minutes
Notes: Getting real heavy with these now. Don’t push the weight too much.
Try the first set at least 85% and see how it feels. If it moves nicely, and each
rep feels perfect, then increase the weight to 90%. I’d prefer you do 5x3 at 85%
with perfect execution, rather than doing half the sets at 90%, but form is
breaking down. Just make sure you’re hitting the cues perfectly!
• Tight rack position and fully extending onto toes with power generated
from leg drive
• Controlled dip with knees going out not forward
• Vertical Torso
Page 64 of 72
Exercise: Strict Press
Sets x Reps: 5x5
Weight: 75% of 1RM
Rest: 3 minutes

Rest: 2 minutes

Sets x Reps: 4x10
Rest: 60 seconds

Sets x Reps: 3x15
Rest: 60 seconds
Page 65 of 72
Day 3

Sets x Reps: 3x10
Weight: RPE 6
Rest: 60 seconds
Exercise: Back Squat

Sets x Reps: 4x6
Weight: 85% of 1RM
Notes: Heavier weights now. It’s really important that with this heavier weight,
you’re still executing each rep to the same standard that we have tried to hold
over the last 7 weeks. Even as the reps start to feel harder, still focus on each
cue.
Exercise: Deadlift
Sets x Reps: 5x3
Weight: 70% of 1RM
Rest: 3 minutes max
Notes: Final week of speed reps. We want the bar to be moving off the floor
explosively! Again, stick to those deadlift cues too!

Sets x Reps: 8L 8R
Rest: 60 seconds

Sets x Reps: 4x10
Rest: 60 seconds
Page 66 of 72
Weight: Bodyweight
Rest: 45 seconds
Page 67 of 72
Day 4
Exercise: Log Press

Sets x Reps: 1 Clean, 1 press every 30 seconds for 6 minutes
Notes: Same setup as last week with a minute extra added (2 more rounds).
Same weight as last week BUT after set 8 (4 minutes), you can start adding
weight each round if you like. We don’t want any failed reps however, so only
add small increments. We’re not trying to hit any new PBs here, so 2.5kg
increments MAX!

Sets x Reps: 3x 20m
Weight: Start load same as last week, add weight each set
Notes: Final session, so start the weight same as last week and increase every
set, but NO FAILED RUNS! If a run takes you longer than 13 seconds then
you’ve gone too heavy. We want to keep focusing on moving loads as fast as
possible. Try to aim for around 10 seconds (or at least try to beat previous
weeks’ times).

Sets x Reps: 3x 30m (15m drop and turn)
Notes: Bringing everything together for the last session. Increased the load,
and dropped the distance. We want fast intensity, treating every set as if it’s
comp day! Time your sets, and aim to beat the time each set.

Sets x Reps: 3x 3 stone runes
Notes: Increase the weight of at least one of the stones. Aim to beat last
week’s times! List of cues to focus on:
Page 68 of 72
• Legs in middle of stone when go to pick up, really squeeze your arms
into stone and when you lap the stone keep it close into the hips and
then big hip thrust extending up and hold the stone high
• Keep that stone tight against your hips with no air space between hip
and stone, Hips back loading hamstrings then fire through the stone,
Hold the stone high up and get used to the stone being there.
• Set up close to the platform, Aim higher than the platform, Vertical then
horizontal, not diagonal.
Page 69 of 72
A final word
Well done on completing our 8 week transition plan! By now you should feel
more functional and efficient in your lifts and ready to get into
strongman/strongwoman! The idea of this plan was to build you the skills
necessary to get started, as well as moulding you from a regular gym goer, into
a strength specific lifter.
By now you should feel like you’re lifting is far more efficient than before and
ready now to push forward in your strongman/strongwoman goals. Like I said
in the introduction this is now a time to find a good program, coach or another
eBook designed to peak you up towards a competition, or new pbs on your
lifts.
I hope you enjoyed this program with us, and it leads on to progressing you
into a new strongman/strongwoman career.
If you wish to continue training with MST Systems, then this program is setup
perfectly to transition straight into MST Bot - a high quality
strongman/strongwoman subscription for just £25 per month. You can also
sign up with one of our coaches for personalised 1 to 1 update personally
tailored towards your goals (subject to coach availability).
If you don’t stay with MST Systems, then we wish you all the best going
forward with your goals!
Make sure to follow @mstsystems on Instagram for free training tips and
advice as well future articles on https://www.mstsystems.co.uk
Page 70 of 72
Video Glossary
The World’s Best Log Tutorial | The Lap and Clean – Part 1
The World’s Best Log Tutorial | Dip and Drive Mechanics – Part 2
The World’s Best Log Tutorial | Drive and Push Press – Part 3
The World’s Best Log Tutorial | Mastering the Strict Press – Part 4
Page 71 of 72

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Exercise: Hamstring Curl

Exercise: Dowell Lat Stretch with 5 second hold

Exercise: Good Mornings

Exercise: Rear Foot Elevated Split Squat

Exercise: Log Press

Exercise: Farmers Walk

Exercise: Super Yoke

Exercise: Atlas Stones

Exercise: Hamstring Curl

Exercise: GHD Back Extension

Notes: Allow hamstring flexion to assist in the movement as well as to stabilise

Exercise: GHD Back Extension

Exercise: Weighted Sit Ups

Exercise: Dowell Lat Stretch with 5 second hold

Exercise: Push Press

Exercise: Strict Press with 3 second eccentric every rep

Exercise: Unilateral Arnold Press

Exercise: Lateral Raise

Exercise: Face Pull

Exercise: Good Mornings

Exercise: Paused Back Squat, 3 second pause in hole

Exercise: Goblet Squat 1 second pause in hold

Exercise: Copenhagen Planks

Exercise: Log Press

Exercise: Farmers Walk

Exercise: Atlas Stones

Exercise: Hamstring Curl

Exercise: Lat pulldown

Exercise: Weighted Sit Ups

Exercise: Push Press

Exercise: Lateral Raise

Notes: Keep a controlled tempo now with increased load

Exercise: Good Mornings

Exercise: Paused Back Squat, 2 second pause in hole

Exercise: Goblet Squat 1 second pause in hold

Exercise: Copenhagen Planks

Exercise: Log Press

Exercise: Farmers Walk

Exercise: Atlas Stones

Exercise: Hamstring Curl

Notes: Same cues to focus on as previous weeks.

Exercise: Dowell Lat Stretch with 5 second hold

Exercise: Push Press

Exercise: Lateral Raise

Exercise: Face Pull

Exercise: Good Mornings

Exercise: Paused Back Squat, 2 second pause in hole

Exercise: Rear Foot Elevated Split Squat

Exercise: Copenhagen Planks

Exercise: Log Press

Exercise: Farmers Walk

Exercise: Super Yoke

Exercise: Hamstring Curl

Exercise: GHD Back Extension

Exercise: Weighted Sit Ups

Exercise: Dowell Lat Stretch

Exercise: Push Press

Exercise: Strict Press with 3 second eccentric every rep