Training Template

I wanted to explain our training template at MVB, it is a little different compared to the standard templates everyone uses. But since employing it we have seen tremendous gains.
Our template is based on getting stronger both statically, while improving our strength speed at the same time. We base our progressions off of three week waves. We layout our program on a 4 day split.
Day 1-Posterior Chain
Day 2-Pressing/Upper Back
Day 3-Recovery/Rehab accessory movements
Day 4-Speed Strength
Day 1
In strongman competitions, posterior strength, or more specifically the deadlift is of the utmost importance. So our first day of the week is based entirely around the deadlift. The following is the wave we use, which is the same wave used in the Benni Magnusson routine.
week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%-Off of a deficit. Try to get 8 as long as you do 8 or more you go up 5kgs next week. The final set is touch and go.

week 2
warm up
4x4 at 70%
2 reps at 80%
2 reps at 90%
8+ reps at 70%-Again off of a deficit, t’n’g.


week3
warm up
4x4 at 70% +10
2 at 80% +10
2 at 90% +10
8+ with 70% +10-Again off a deficit, t’n’g.
We used Jim Wendler’s 5/3/1 progresion for an influence on Benni’s percents. We took our true maxes, and start with a projected max at 90% of our true number. If we stall out on the program, we take our current true max and start over at 90%. In doing this we have found you can operate your progression at a much lower % then your true max and continue to improve your max. Currently I am operating at about 50 lbs behind my true max on my projected max. So for example if your true max is 600, you’d start the program with a projected max of 540. After each wave we increase the projected max 5 kgs.

After the deadlifts we hit GHR’s, and a second hamstring movement, and finally abs.
Day 2
For the second day we have tried to emphasize our lockout power. Philip and I are both weaker on lockouts and have designed our program as such. So we begin our day 2 with close grip 2 board presses. We use the same progression as outlined for the deadlift, but we use press commands, and the final set is t’n’g. After this we do an upper back movement, OH strict pressing 5X5 at a low %. And follow that up with high volume triceps/biceps work for tendon strength.
Day 3
On our third day we use this as our active recovery day. We hit movements we feel have merit, but do not have a place on our other days. Each movement is supersetted with Abdominals. An example of this day would be;
Pullups/Standing Abs
Calves/Weighted Crunches
4-way Neck/GHR Abs
Shoulder Girdle movements/Leg Raises
This is not a strict day as far as movements are concerned. We simply work hard and fast to get done what we need to that week. This day is never the same week to week, and we focus on our needs at that current moment, whatever is feeling neglected or sore, we put some work into the particular body part.
Day 4
Our 4th day is our event day. We always start with speed box squats. Sometimes we use bands or chains. But we always focus on speed and work 5-8 sets depending on how we feel. We follow this up with an OH event. Usually log or Axle clean and press. But it changes week to week. We then do 1-2 moving events followed by 1 loading event.
Wave Progression
On every fourth week we take a total break from our core movements. No deadlifting, no benching of any kind. Depending on where we are pre-contest we will take a max squat of some kind, and really hammer events throughout the week. But the main key of the fourth week is that is is completely different. And we only do 3 lifting days that week.

So I’ve written a ton, I hope I’ve explained our program a little so when you all read my training posts they make some kind of sense.

Thanks,
Colin