Alex Bromley

Why train Strongman? Strongman training is about developing true functional strength. Not only do you learn to lift heavy objects, you learn to move them through different planes of motion, distances, and time durations. You will develop absolute strength, explosiveness, and conditioning that translate to real life.Strength competitions have been going on since at least 6000 B.C., which culminated to the modern World's Strongest Man Competition in 1977. Strongman competitions require heavy stones, logs, sleds, sandbags, kegs, etc. This is where Fullsterkur comes in...What is Fullsterkur Strongman Program?Developed by Alex Bromley, a 15 year veteran in strength sports and have competed in over 50 Strongman contests, Fullsterkur is a strongman program that you can do in any commercial gym with just basic barbells, dumbbells, and gym machines.Fullsterkur program features many compound exercise variations that aim to mimic Strongman competition exercises and equipment use with the goal to develop statis strength, work capacity, trunk &amp; upper back thickness, explosiveness, and grip strength.The program is 12 weeks in length, starting with a 6 week Base Phase then a 6 week Peak Phase. There are two variations of the program available, a 3X per week or 4x per week.

Fullsterkur Strongman Program

Alex Bromley's popular intermediate program from his book, <a target="_blank" rel="noopener noreferrer nofollow" href="https://empirebarbellstore.com/collections/books-and-coaching/products/base-strength-program-design-blueprint">BASE STRENGTH: Program Design Blueprint</a>.Bullmastiff uses all 4 big movements and follows them up with a developmental variation for the opposite movement and then general bodybuilding work. The program has a base phase (9 weeks) and peak phase (9 weeks) based on a 3-week wave progression.Overview of the weekly splitDay 1 Main lift: Squat Variation: Deadlift variation Accessories: Back, ham/quads, absDay 2 Main lift: Bench Press Variation: Overhead Press variation Accessories: Triceps, biceps, rear delts, rotator cuffsDay 3 Main lift: Deadlift Variation: Squat variation Accessories: Back, ham/quads, absDay 4 Main lift: Overhead Press Variation: Bench Press variation Accessories: Triceps, biceps, rear delts, rotator cuffs Mechanics of the ProgramLow frequency<ul><li>One main lift per day</li><li>Allows a lot of recovery</li><li>Requires high volume and effort</li></ul>High Volume and High Effort<ul><li>Main lift features sub-max volume followed by an AMRAP set</li><li>Variation and accessory "volumize" with high rep work</li></ul>Medium Amount of Exercise Variability<ul><li>Less variation than Conjugate, more than Texas Method</li></ul>Autoregulated<ul><li>Performance on AMRAP determines weight jump next week</li></ul>3 week wave structure<ul><li>Weight increases over 3 weeks</li><li>Sets increase over 3 weeks</li><li>Weight and volume resets every 4th week</li></ul>Progression StructureBullmastiff operates off of a 3 week wave structure, meaning stress increases each session over a 3 week period before dropping back and building back up. The last set of the main exercise is performed for an AMRAP and that number is used to estimate a weight jump for the following week. This is a method of auto-regulation made famous by Doug Young.To determine your weight jumps each week for the main lift, add 1% of your 1 rep max for every extra rep you did on last week's AMRAP. For example, If you are working through sets of 6 and performed 10 on the AMRAP, that is 4 extra reps so your weight jump would be 4% of your 1 rep max. If I’m operating off of a 1 rep max of 400lbs, that’s 16lbs (we can safely round down to 15) added to last week's working weight. You'll need to calculate this manually, but it's not hard. This is called autoregulation.

Alex Bromley

Professional strongman and powerlifter, YouTuber with 75K subs

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