9-Week UKNS Strongman Prep Program: What Could Have Been

Strongman competition prep isn’t just about lifting heavy. It’s about preparing for the unique demands of the sport—strength, endurance, technical skill, and the ability to execute when it matters most. That’s exactly what the 9-Week UKNS Strongman Prep Program was designed for.

This was a structured, event-focused plan built to take lifters from general strongman training to competition-ready in just over two months. Every movement, every session, every progression was calculated to peak performance on game day. But unfortunately, despite the potential of this system, it was sabotaged by negative coaches—people who haven’t achieved anything but are all too eager to drag others down.

So, what made this program special? And why was it the ultimate preparation tool for serious competitors?

Let’s break it down.

What Was the 9-Week UKNS Strongman Prep Program?

This program was specifically designed for the UKNS UK & Ireland’s Strongest competition. It followed a classic Conjugate-style structure, tailored to the event’s demands. Unlike generic strongman templates that throw random event training into a basic powerlifting split, this system was built with competition specificity, fatigue management, and peak performance in mind.

The program integrated:

✅ Max Effort (ME) Days – Building absolute strength in squats, presses, and carries. 

✅ Dynamic Effort (DE) Days – Developing bar speed, explosive power, and conditioning. 

✅ Event-Specific Work – Directly reinforcing the competition events with strategic programming. 

✅ Intelligent Fatigue Management – Ensuring lifters peaked at the right time, rather than burning out too early. 

✅ Progressive Overload with Variation – To constantly challenge the body without stalling out or overloading the CNS.

This wasn’t a random mash-up of training ideas. It was a high-level plan that would have produced serious results—if it had been allowed to run its course.

Breakdown of the 9-Week Structure

The weekly training split followed a 4-day structure, balancing heavy lifting, event-specific skill work, and conditioning:

📌 Monday – Max Effort Lower (ME Lower) Heavy squats, deadlifts, and carry work to build brute strength.

📌 Tuesday – Max Effort Upper (ME Upper) Heavy log press, overhead strength, and triceps work

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📌 Thursday – Dynamic Effort Lower (DE Lower) Speed-focused squats, deadlifts, and moving event work (yoke, farmers, Husafell carries).

📌 Friday – Dynamic Effort Upper (DE Upper) Speed log press, overhead work, and loading events (stones, sandbags, medleys).

Each session was carefully programmed with event-specific modifications, ensuring competitors weren’t just strong, but strongman-ready.

Week 1-3: Foundation & Strength Development

• Goal: Build baseline strength and reinforce movement patterns.

• ME Lower: Heavy squats (safety bar, front squats, cambered bar work).

• ME Upper: Heavy log press, strict overhead pressing, and triceps volume.

• DE Days: Fast box squats, speed pulls, log press waves.

• Events: Baseline carries, loading drills, and technical refinement.

Week 4-6: Strength & Event Refinement

• Goal: Peak competition lifts while refining event efficiency.

• ME Days: Move toward comp-style lifts (log maxes, squat-for-rep endurance work).

• DE Lower: Increase yoke & farmers walk intensity.

• DE Upper: Event-specific pressing (log press, axle work, medley runs).

• Conditioning: Heavy sled work, sandbag carries, and metabolic circuits.

Week 7-8: Peaking Strength & Conditioning

• Goal: Maximize top-end strength while tapering volume.

• ME Days: Openers & heavy singles on log/squat.

• DE Days: Speed-strength maintenance.

• Events: Full run-throughs under fatigue.

• Conditioning: Medleys and sprint-loaded carries.

Week 9: Deload & Taper

• Goal: Arrive at competition fresh, strong, and ready to dominate.

• Lighter weights, increased mobility work, reduced training volume.

• No heavy maxes—just crisp execution and last-minute technical refinement.

This is how you prepare properly for strongman. Not by winging it, not by maxing out every week, not by copying what some influencer is doing in a gym with no competition experience.

The formatting of the program can be a little confusing when laid out in a long-form article, so to make things easier, I’ve attached the original document and full program breakdown separately. This way, you can follow the structure exactly as it was designed, without having to piece things together. Whether you're looking for the specific weekly breakdown, event integrations, or accessory work, the attached files will ensure everything is clear and easy to implement.

4-Day Weekly Structure:

• Max Effort (ME) Lower – Monday (Absolute Strength for Squats & Carries)

• Max Effort (ME) Upper – Tuesday (Pressing Strength & Upper Body Durability)

• Dynamic Effort (DE) Lower – Thursday (Speed Squats + Moving Events)

• Dynamic Effort (DE) Upper – Friday (Speed Pressing + Loading Events)

Week 1: Foundation Phase

Monday – Max Effort Lower (ME Lower)

🔹 Competition Squat Setup – Work up to a 5RM 🔹 Belt Squat – 4x12 🔹 Reverse Hypers – 4x20 🔹 Husafell Carry (Timed Set) – 3xMax Distance at comp weight 3 min rest 🔹 Hanging Leg Raises – 4x15

Tuesday – Max Effort Upper (ME Upper)

🔹 Log Clean & Press – Work up to a 3RM 🔹 Heavy Dumbbell Press – 4x8 per arm 🔹 Chest-Supported Rows – 4x12 🔹 Z Press – 3x12 🔹 Band Face Pulls – 4x20 🔹 Core: Weighted Hanging Knee Tucks – 3x12

Thursday – Dynamic Effort Lower (DE Lower)

🔹 Box Squats (50-60%) – 12x2 (wave loading every 3 weeks: 50%, 55%, 60%) 🔹 Speed Deadlifts (50-60%) – 8x3 🔹 Husafell or Sandbag Carry (Timed Rounds) – 6x30m 60s rest - a weight that allows for you to work for endurance 🔹 Step-Ups w/ Weighted Vest – 4x12 per leg 🔹 Core: Hanging Knee Raises – 3x15

Friday – Dynamic Effort Upper (DE Upper)

🔹 Speed Log Clean & Press (50-60%) – 12x3 (Wave loading every 3 weeks: 50%, 55%, 60%) 🔹 Push Press – 4x8 🔹 Sandbag Over Bar (Repeated Reps) – 3x Max Reps in 60s at competition weight - no dash yet 🔹 Lat Pulldowns – 4x12 🔹 Band Pull-Aparts – 4x25 🔹 Core: Hanging Leg Raises – 3x12

Week 2: Strength Progression

ME Lower:

🔹 Front Squat – Work up to a 3RM 🔹 Deficit Deadlifts – 4x6 🔹 Sandbag Toss Practice - Attempt at competition run - then technique practice - 10 total successful throws 🔹 Single-Leg Romanian Deadlift – 4x10 per leg 🔹 Core: Hanging Leg Raises – 3x15

ME Upper:

🔹 Axle Clean & Press – Work up to a 3RM 🔹 Close-Grip Bench Press – 4x8 🔹 Seated DB Shoulder Press – 3x12 🔹 Dips – 3xMax Reps 🔹 Face Pulls – 4x20

DE Lower (Moving Event)

🔹 Box Squat (55%) – 12x2 🔹 Speed Deadlifts (55%) – 8x3 🔹 Yoke Run (30m x 4 rounds) 🔹 Step-Ups w/ Weighted Vest – 4x12 per leg 🔹 Core: Weighted Hanging Knee Raises – 3x15

DE Upper (Loading Event)

🔹 Speed Log Clean & Press (55%) – 12x3 🔹 Push Press – 4x8 🔹 Rubber Stone to Shoulder (Ascending Weights) – Competition style run then 3xMax - reps at lowest weight in 60s 🔹 Lat Pulldowns – 4x12 🔹 Band Pull-Aparts – 4x25

Week 3: Strength Phase

ME Lower

🔹 Cambered Bar Squat – Work up to a 3RM 🔹 Trap Bar Deadlifts – 4x6 🔹 Husafell Carry – - 80% comp weight if possible 4xMax Distance in 60s 🔹 Bulgarian Split Squats – 3x12 per leg 🔹 Core: Hanging Leg Raises – 3x12

ME Upper

🔹 Log Press with Bands – Work up to a 2RM - From Rack 🔹 Close-Grip Floor Press – 4x8 🔹 Weighted Dips – 4x10 🔹 Chest-Supported Rows – 4x12 🔹 Face Pulls – 4x20

DE Lower (Moving Event)

🔹 Box Squats (60%) – 12x2 🔹 Speed Deadlifts (60%) – 8x3 🔹 Yoke Run (Timed Rounds) – 4x 15m runs at comp weight - 70s rest 🔹 Lunges w/ Weighted Vest – 3x12 per leg 🔹 Core: Hanging Knee Raises – 3x12

DE Upper (Loading Event)

🔹 Speed Log Clean & Press (60%) – 12x3 🔹 Push Press – 4x8 🔹 Rubber Stone to Shoulder (Ascending Weights) – 3xMax 🔹 Lat Pulldowns – 4x12 🔹 Band Pull-Aparts – 4x25

Weeks 4-9 Progression

• Weeks 4-6: Increase intensity (80-90% effort on ME lifts), longer moving event durations.

• Weeks 7-9: Peak for comp – lower volume, heavier lifts, more event specificity.

✅ ME Lower Days prioritize absolute strength for squats and carries. 

✅ ME Upper Days push pressing strength and upper-body endurance. 

✅ DE Lower Days integrate event-based moving work for conditioning. 

✅ DE Upper Days focus on loading & medley-style events to mimic comp. 

✅ Every 3 weeks, Log Press waves increase in intensity. 

✅ Strongman conditioning (sleds, yoke, sandbag work) is integrated for endurance.

Weeks 5-6: Strength & Event Refinement

Monday – Max Effort Lower (ME Lower)

🔹 Safety Bar Squat – Work up to a 3RM🔹 Deficit Deadlifts – 4x6🔹 Belt Squat – 4x15🔹 Husafell Carry – 4x Speed Runs at 60% competition weight🔹 Hanging Leg Raises – 4x15

🔄 Accessory rotation for Weeks 5-6:

✅ Week 5: Bulgarian Split Squats – 3x12 per leg

✅ Week 6: Sled Drags – 6x50m

Tuesday – Max Effort Upper (ME Upper)

🔹 Log Clean and Strict Press – Work up to a 3RM🔹 Close-Grip Floor Press – 4x8🔹 Seated Dumbbell Shoulder Press – 3x12🔹 Weighted Dips – 3xMax Reps🔹 Band Face Pulls – 4x20

🔹Competition Sandbag Toss - 3x Comp run through then attempts at second heaviest bag achieved EMOM until no longer able to achieve successfully 

🔄 Accessory rotation for Weeks 5-6:

✅ Week 5: Chest-Supported Rows – 4x12

✅ Week 6: Heavy Barbell Rows – 4x10

Thursday – Dynamic Effort Lower (DE Lower)

🔹 Box Squats (55%) – 12x2🔹 Speed Deadlifts (55%) – 8x3🔹 Yoke Runs –3 x15m at 60% of comp weight for speed🔹 Step-Ups w/ Weighted Vest – 4x12 per leg🔹 Core: Hanging Knee Raises – 3x12

🔄 Accessory rotation for Weeks 5-6:

✅ Week 5: Reverse Hypers – 4x15

✅ Week 6: Banded Hamstring Curls – 4x20

Friday – Dynamic Effort Upper (DE Upper)

🔹 Speed Log Clean & Press (55%) – 12x3🔹 Push Press – 4x8🔹 Rubber Stone to Shoulder (Competition-Style Run) – 2x at comp weights then - 5 total shoulders at second best weight achieved🔹 Lat Pulldowns – 4x12🔹 Band Pull-Aparts – 4x25

🔄 Accessory rotation for Weeks 5-6:

✅ Week 5: Triceps Pressdowns – 4x15

✅ Week 6: Overhead Barbell Extensions – 4x12

Weeks 7-8: Peaking Strength & Conditioning

Monday – Max Effort Lower (ME Lower)

🔹 Deadlift from Blocks – Work up to a 2RM🔹 Front Squat – 4x6🔹 Belt Squat (Heavy Load) – 4x12🔹 Husafell Carry (Max Distance) – 3xTimed Rounds🔹 Weighted Hanging Knee Raises – 4x12

🔄 Accessory rotation for Weeks 7-8:

✅ Week 7: Banded Good Mornings – 4x15

✅ Week 8: Glute-Ham Raises – 4x12

Tuesday – Max Effort Upper (ME Upper)

🔹 Log Press with Chains – Work up to a 2RM🔹 Close-Grip Bench Press – 4x8🔹 Z-Press – 3x12🔹 Heavy Dumbbell Press (Neutral Grip) – 4x10🔹 Face Pulls – 4x20

🔄 Accessory rotation for Weeks 7-8:

✅ Week 7: Chest-Supported Rows – 4x12

✅ Week 8: T-Bar Rows – 4x12

Thursday – Dynamic Effort Lower (DE Lower)

🔹 Box Squats (60%) – 12x2🔹 Speed Deadlifts (60%) – 8x3🔹 Sandbag Carry (Max Speed Runs) – 3x 15m🔹 Step-Ups w/ Weighted Vest – 4x12 per leg🔹 Core: Hanging Knee Raises – 3x12

🔄 Accessory rotation for Weeks 7-8:

✅ Week 7: Reverse Hypers – 4x15

✅ Week 8: Banded Hamstring Curls – 4x20

Friday – Dynamic Effort Upper (DE Upper)

🔹 Speed Log Clean & Press (60%) – 12x3🔹 Push Press – 4x8🔹 Rubber Stone to Shoulder (Competition-Style Run) – Either 1 competition run - or 3x heavy loads🔹 Lat Pulldowns – 4x12🔹 Band Pull-Aparts – 4x25

🔄 Accessory rotation for Weeks 7-8:

✅ Week 7: Triceps Pressdowns – 4x15

✅ Week 8: Overhead Barbell Extensions – 4x12

Week 9: Final Competition Prep (Deload & Taper)

Monday – Max Effort Lower (Last Heavy Session)

🔹 Squat to Opener Weight – Work up to 80-90% for 1 rep🔹 Speed Deadlifts – 4x3 at 50%🔹 Yoke Run & Sandbag Over – 3x 60% of comp weight for speed🔹 Core: Hanging Knee Raises – 3x10

Tuesday – Max Effort Upper (Final Press Test)

🔹 Log Press to Opener Weight – Work up to 90% for 1 rep then max reps at 60% of this in 60s🔹 Close-Grip Bench Press – 3x6🔹 Seated Dumbbell Press – 3x10🔹 Face Pulls – 4x20

Thursday – Dynamic Effort Lower (Taper)

🔹 Box Squats (40%) – 6x2🔹 Speed Deadlifts (40%) – 4x3🔹 Husafell Carry (Light & Fast) – 3xMax Speed🔹 Core: Hanging Leg Raises – 3x10

Friday – Dynamic Effort Upper (Final Speed Session)

🔹 Speed Log Clean & Press (40%) – 6x3🔹 Push Press – 3x6🔹 Rubber Stone to Shoulder (Light & Fast) – 2x Lightest Comp Stone for max reps in 2 mins

🔹 Band Pull-Aparts – 3x20

This program should have produced next-level results. It was built from years of real coaching, real competition experience, and real athlete development. Instead, it got torn down by negative voices—coaches who have never achieved anything, yet act as gatekeepers for those who actually want to improve.

This is a problem across all strength sports. You see insecure, ego-driven "coaches" who don’t want anyone else to succeed. They’d rather see you fail than admit someone else might know more than them.

They spread misinformation, discredit legitimate training methodologies, and manipulate athletes into staying stagnant because if they don’t control your progress, they feel threatened.

But here’s the truth: Strongman isn’t about protecting fragile egos. It’s about pushing the sport forward.

This program should have been the stepping stone for serious lifters to level up their competition game. Instead, it was held back by the same toxic culture that holds back too many lifters in this game.

FAQ: 9-Week UKNS Strongman Prep Program

1. What was the goal of this program?

The 9-Week UKNS Strongman Prep Program was designed to take athletes from general strength training to competition-ready in just over two months. It incorporated Max Effort (ME) and Dynamic Effort (DE) methods, event-specific training, and intelligent fatigue management to ensure lifters peaked at the right time for competition.

2. Why wasn’t this program used?

Despite being built for serious competition prep, the program was held back by negative, insecure coaches who would rather undermine progress than allow their athletes to improve. This is common in strength sports—people without real achievements acting as gatekeepers instead of supporting lifters who actually want to progress.

3. How was this different from a typical strongman program?

Most strongman programs are just powerlifting templates with random event work thrown in. This program was structured specifically for strongman, incorporating:

✅ Conjugate-style programming (ME & DE work)

✅ Event-specific progressions for comp day readiness

✅ Load management to prevent burnout

✅ Periodised conditioning for endurance events

4. Can I still use this program?

Absolutely. The structure remains a proven way to peak for a strongman competition. You can adjust the events and weights based on your specific contest, but the principles remain the same—strength waves, event practice, and peaking phases.

5. Can beginners use this program?

This program was designed for intermediate to advanced strongman competitors. Beginners can still follow the structure, but they may need to scale the volume and intensity.

6. Why does this program use Conjugate-style training?

Strongman is unpredictable. Unlike powerlifting, where you focus on three lifts, strongman events change from comp to comp. The Conjugate Method ensures constant adaptation, preventing stagnation while developing all aspects of strength—maximal, speed, and endurance.

7. What if my comp events are different?

Simply swap out the events while keeping the structure. Moving events fit on Dynamic Effort Lower days, loading events go on Dynamic Effort Upper days, and Max Effort movements should reflect your competition lifts.

8. Will this program work for powerlifting or general strength training?

It’s designed for strongman, but the principles apply to any strength sport. If you’re a powerlifter or general strength athlete, swap out event work for squat, bench, and deadlift variations.

9. Why aren’t there heavy deadlifts every week?

Heavy deadlifts create too much fatigue when combined with strongman events. Instead, the program builds pulling strength through max effort variations, speed pulls, and posterior chain work—without burning you out.

10. What’s next after running this program?

After 9 weeks, you should be peaking for competition. If you don’t have a comp lined up, you can either:

🔥 Run the program again with different variations

🔥 Shift to an off-season hypertrophy block

🔥 Work with a coach for long term progress.

11. Can I get personalised coaching for strongman?

Yes. If you’re serious about competing at the highest level, structured coaching is the difference between staying average and reaching the world stage. Apply for coaching here.

12. I want to learn how to program and coach properly—can you teach me?

If you want to break out of the cycle of bad programming and actually understand strongman training at a professional level, apply for mentoring here.

🔥 Train smarter, block out the noise, and work with people who actually want you to succeed. 

What You Can Learn From This

If you want to truly excel in strongman, you need to be willing to break away from outdated thinking and bad coaching. This program was built with competition performance, progression, and peaking in mind—things that real strongman training requires.

So if you want to actually progress in this sport, you have two choices:

🔥 Option 1: Learn How to Coach Properly If you’re serious about becoming a real professional, mentoring is available. I can teach you how to build legitimate programming, coach lifters effectively, and break out of the toxic "bro-science" cycle that plagues strength sports. Apply for mentoring here.

🏆 Option 2: Train for World-Level Competition If you want real coaching that actually gets results, that’s also available. If your goal is to compete at the highest level, you need structured programming and the right coaching philosophy. No nonsense, no wasted time—just smart, strategic training. Apply for coaching here.

Where Do You Go From Here?

The 9-Week UKNS Strongman Prep Program should have been one of the best strongman-specific competition preps available. It was built to elevate competitors, not hold them back.

But the reality is, you’ll always have people who’d rather tear something down than see others succeed.

So here’s my advice: Train smarter. Work with people who want you to win. Ignore the weak-minded noise, and focus on getting stronger.