Mastering the Atlas Stones: A Complete Guide to Technique, Training, and Safety - Part 2

Mastering Atlas Stones, Part 2: How to Program & Periodise Stone Training for Strength, Speed, and Competition Success

In Part One, we covered the technical foundations and safety considerations of Atlas Stones—breaking down setup, execution, and common mistakes that hold lifters back. But technique alone isn’t enough. If you want to be successful in strongman, you need a structured approach to training stones, not just the occasional heavy session whenever you feel like it.

Many lifters treat stones as an afterthought—a finisher at the end of a heavy session, a random max-out day, or something they only touch before competition. The result? Inconsistent progress, poor skill development, and increased injury risk.

Atlas Stones require more than just brute force. They demand strength, speed, coordination, and endurance—all of which need to be systematically trained.

What This Article Covers

In this second part of the series, we’re going beyond technique and digging into how to program and periodise Atlas Stone training effectively.

We’ll cover:

 ✅ Strength Development (Max Effort Work) – Building absolute power for bigger stones

 ✅ Speed & Skill (Dynamic Effort & Technique Refinement) – Moving lighter stones faster, improving transitions

 ✅ Competition-Specific Preparation – Structuring your training to peak at the right time

 ✅ Accessory Work – Exercises that build a stronger, more resilient stone lifter

By the end of this article, you’ll have three structured programming options to choose from—whether you follow a Conjugate framework, a progressive overload model, or a competition-specific approach.

Let’s get into it.

Atlas Stone training is a deep rabbit hole, and what we’ve covered here is only the programming side of the equation. We haven’t even touched on the different types of stones—whether you’re lifting traditional concrete, natural boulders, rubber-coated training stones, or even metal replicas. Nor have we discussed the endless debate on tacky types—from classic pine resin to synthetic blends, or whether chalk, tacky towels, or even bare hands are best for different conditions. All of these factors play a role in grip, technique, and overall stone performance, but no matter what tools you use, the foundation remains the same: a well-structured training plan will always beat guesswork and random max-outs.

Staying Injury-Free: Essential Safety Considerations for Atlas Stone Training

Atlas Stones are a staple of strongman competition, testing brute strength, technique, and conditioning like no other event. But while they’re one of the most visually impressive lifts, they’re also one of the most dangerous when approached carelessly.

Between biceps tears, low back injuries, and failed lifts going horribly wrong, stone training demands respect. If you’re serious about strongman, you need to train stones with safety in mind, not just raw aggression.

Here’s how to protect yourself, stay healthy, and keep progressing without setbacks.

Environmental Safety & Equipment Checks - Mastering Atlas Stones

Before you even attempt a lift, take a minute to ensure everything around you is safe.

Inspect Your Stones

✅ Check for cracks, chips, or surface damage – A damaged stone can break mid-lift, causing an uncontrollable drop or unexpected weight shifts that throw off technique.

 ✅ If a stone has even minor damage, DO NOT USE IT—it’s not worth the risk.

Platform & Surface Considerations

• Ensure the platform is stable – Weak or unsteady platforms can tip, leading to uncontrolled drops.

• Match your platform height to your training goals – Don’t just pick a random height. If your competition features five stone platforms, your training should replicate that challenge.

• Use a suitable training surface – Concrete can crack or break stones and is an awful place to land if a lift goes wrong.

  • Best options? Rubber mats, sand-based areas, or soft outdoor terrain.

Tacky: Less is More

Tacky is essential for grip, but overusing it can backfire.

• Too much? ❌ It locks your grip too early, making adjustments difficult.

• Too little? ❌ The stone can slip, leading to unnecessary strain on your biceps.

• Solution? ✅ Apply a moderate layer, ensuring a strong grip without compromising movement.

Injury Prevention: Warm-Up & Fatigue Management

Atlas Stones demand serious preparation—you can’t just walk up to a stone cold and expect to perform well.

Thoracic & Hip Mobility

• A stiff upper back and hips ruin stone pickup mechanics, leading to:

• 
  

 ❌ Poor positioning

 ❌ Excessive strain on the lower back

 ❌ Reduced efficiency throughout the lift

• Add thoracic extensions, hip flexor stretches, and Cossack squats to your warm-up to open up your movement patterns.

Progressive Loading is Non-Negotiable

• Going straight to heavy stones is an injury waiting to happen.

• Warm up with sandbags or lighter stones first before handling max loads.

Bicep Injury Prevention: Protect the Weakest Link

Biceps tears are one of the most common injuries in strongman, and stones are a major culprit.

• Preventative training MUST include:

• 
  

 ✅ Hammer Curls – Strengthens the brachialis, reducing strain in the pickup phase.

 ✅ Reverse Curls – Builds tendon strength and resilience.

 ✅ Banded Bicep Work – Keeps the joints healthy and primed for heavy loads.

• If you have a history of elbow issues, wearing sleeves can provide additional joint support.

Low Back Fatigue Management

• Stones place massive strain on the lower back, especially if deadlift volume is too high in your program. This could slow you down in your quest towards Mastering Atlas Stones.

• If you’re training heavy deadlifts and stones in the same week, be mindful of fatigue accumulation—excessive lower back stress leads to overuse injuries.

• Solution? Rotate stone days intelligently around deadlift sessions, and prioritise posterior chain recovery (reverse hypers, sled work, soft tissue work).

Spotting & Bail-Out Techniques

Atlas Stones aren’t like barbells—you can’t just dump them safely. If a lift goes wrong, you need to know how to bail properly to avoid serious injury.

Golden Rule: NEVER Drop a Stone with Your Hands Inside

💀 ALWAYS release outwards, NEVER down.

• If your hands are trapped under a falling stone, expect broken fingers or worse.

• If the lift goes wrong, push the stone away from your body—NEVER try to "fight" for a failed lift.

Safe Spotting Do’s & Don’ts

• DO guide the lifter’s positioning verbally.

• DO NOT physically assist mid-lift—you can’t catch a falling stone.

• DO NOT stand too close—if a stone gets dropped unexpectedly, you don’t want to be in its path.

• 
  

Train Smart, Stay Healthy

Atlas Stones are brutal—but they don’t have to wreck your body.

By checking your environment, prioritising warm-ups, and knowing how to bail properly, you’ll train harder and longer without unnecessary injuries.

Now that we’ve covered safety, it’s time to get into the real programming strategies—how to actually structure Atlas Stone training for maximum strength, speed, and competition success.

Three Programming & Periodisation Strategies for Atlas Stones

The Max Effort / Dynamic Effort Conjugate Approach to Atlas Stone Training

Atlas Stones require brute strength, explosive power, and technical efficiency. A well-structured training program ensures you're building all three without burning out.

One of the best methods for programming Atlas Stones—especially if you’re balancing multiple strongman events—is the Conjugate Method. Popularised by Louie Simmons and Westside Barbell, this system rotates max effort and dynamic effort work, allowing athletes to develop absolute strength and explosive speed simultaneously while managing fatigue.

This approach works exceptionally well for strongman because:

 ✅ It builds limit strength for heavy stones.

 ✅ It improves speed and efficiency for lighter stones.

 ✅ It prevents plateaus by rotating variations.

 ✅ It minimises joint wear and tear by managing intensity and fatigue.

How This Program Works

This Atlas Stone training plan follows a classic Conjugate structure, with:

 1️⃣ Max Effort Lower Day (Heavy Lifting, Low Reps) – One all-out effort to build raw strength.

 2️⃣ Dynamic Effort Lower Day (Speed & Technique Focused) – Lighter loads, higher volume, and fast execution.

 3️⃣ Accessory Work (Building Weak Points & Injury Prevention) – Strengthening muscles that support stone lifting.

 4️⃣ GPP / Recovery Work (Conditioning & Fatigue Management) – Ensuring work capacity stays high without overloading recovery.

The Conjugate Atlas Stone Program

📅 Max Effort Lower (Day 1) – Heavy Stone Loading

Goal: Build absolute strength by handling heavy stones in low-rep sets. 

🔹 Stone Loads: 90-100% of competition weight 

🔹 Reps: 1-3 per set 🔹 Sets: 3-5 

🔹 Rest: 3-5 minutes

Rotation Plan (Every 2-3 Weeks): Could be a max effort movement or after the max effort movement

• Week 1-2: Heavy stone loads to competition platform height

• Week 3-4: Low platform loading to emphasise the pick-up phase

• Week 5-6: Stone extensions (not loading) to reinforce triple extension

• Week 7-8: Heavy sandbag loads for variety and grip endurance

🔹 Why it works:

• Maximises force output for heavier stones.

• Prevents technical breakdown under maximal loads.

• Rotating variations prevents stagnation and overuse injuries.

📅 Dynamic Effort Lower (Day 3-4) – Speed & Skill Work

Goal: Improve efficiency, speed, and endurance while reinforcing technique.

 🔹 Stone Loads: 60-75% of max 

🔹 Reps: 3-5 per set 

🔹 Sets: 5-8 

🔹 Rest: 60-90 seconds

Training Options:

 ✅ EMOM (Every Minute on the Minute) Sets – 1 stone load every 30-45 seconds for work capacity & technical efficiency.

 ✅ Speed Ladders – Load multiple stones quickly (e.g., 3-5 stones, light to moderate).

 ✅ Stone Shouldering – Single-stone reps to one shoulder, reinforcing grip and stability.

🔹 Why it works:

• Builds fast-twitch strength for smoother, faster transitions.

• Increases work capacity without overloading recovery.

• Reinforces consistent, repeatable technique under fatigue.

📅 Accessory Work – Strengthen Weak Points & Injury Prevention

Goal: Strengthen key muscle groups to improve performance and prevent injury.

Movement	Reps/Sets	Focus
Reverse Hypers	4x12-15	Low back health, posterior chain durability
Glute-Ham Raises	4x10-12	Hamstring strength for a powerful pick-up
Chest-Supported Rows	4x10-15	Upper back strength for stone control
Hammer Curls	4x12-15	Bicep tendon durability
Zercher Squats	3x8-10	Mimics stone lap position, reinforcing posture

🔹 Why it works:

• Targets the posterior chain, which is critical for stone lifting.

• Protects the biceps, reducing injury risk.

• Strengthens key stabilisers that support the stone at different phases of the lift.

📅 GPP / Recovery Day – Conditioning & Fatigue Management

Goal: Maintain work capacity and recover without additional strain.

✅ Sled Drags – 3-4 sets of 50m (posterior chain & grip endurance)

 ✅ Farmers Carries – 3-5 sets of 30m (core & grip strength)

 ✅ Sandbag Carries – 3x60 seconds (strongman-specific endurance)

🔹 Why it works:

• Keeps conditioning high without excessive joint stress.

• Reinforces core stability and grip endurance.

• Ensures lifters recover properly between heavy sessions.

Why This Conjugate-Based Plan Works

This Max Effort / Dynamic Effort approach allows lifters to train Atlas Stones weekly without burning out. The combination of heavy strength work, explosive speed training, and targeted accessories ensures:

✅ Maximal Strength Gains – Heavy stones reinforce raw power and competition readiness.

 ✅ Technical Mastery – Speed days allow for high-rep, low-fatigue skill refinement.

 ✅ Injury Prevention – Smart accessory work strengthens weak links.

 ✅ Sustained Progress – Variation prevents plateaus and keeps training engaging.

The Conjugate Method isn’t just for powerlifters—it’s an elite-level system for strongman training when applied correctly. By rotating heavy days, speed days, and accessories, you can develop an unstoppable stone-loading ability without excessive joint strain.

If you’re serious about strongman training, this method ensures you lift heavier, move faster, and stay injury-free.

Day	Focus	Notes
Max Effort Lower (Day 1)	Heavy Stone Loading (1-3 reps)	Rotate variations: low platforms, extensions, sandbags
Dynamic Effort Lower (Day 3-4)	Speed & Skill Work	Light/moderate stones, higher volume, EMOM-style training
Accessory Work	Reverse Hypers, GHRs, Upper Back Work	Focus on posterior chain durability
GPP / Recovery Day	Sled Drags, Carries	General conditioning, reducing fatigue

The Progressive Overload Strength Model for Atlas Stones

Atlas Stones require a unique blend of raw strength, technical skill, and endurance. While some athletes thrive using Conjugate-style programming, others benefit from a more structured, progressive approach, where strength is built over time with systematic overload.

For those new to stone lifting or looking to solidify their foundation, the Progressive Overload Strength Model provides a clear, phased approach that ensures steady progress without excessive fatigue or burnout.

This plan follows a 12-week structure, broken into three distinct phases:

 ✅ Weeks 1-4: Volume Phase – Building capacity, refining technique

 ✅ Weeks 5-8: Strength Phase – Increasing load, reinforcing strength

 ✅ Weeks 9-12: Peak & Taper – Preparing for competition performance

This is an ideal program for athletes who:

 ✔ Are still developing their stone technique

 ✔ Need a structured system to prevent overtraining

 ✔ Want to systematically increase stone weight over time

Let’s break it down.

How This Program Works

The Progressive Overload Strength Model is based on the fundamental principles of strength periodisation:

 🔹 Start with moderate loads & higher reps to build skill & endurance.

 🔹 Increase intensity while lowering reps to drive strength gains.

 🔹 Peak & taper to ensure maximum performance on comp day.

Unlike a Conjugate-style rotation, this method follows linear progression—meaning loads get progressively heavier each block, ensuring consistent adaptation.

The Progressive Overload Atlas Stone Program

📅 Weeks 1-4: Volume Phase (Technical Refinement & Work Capacity)

Goal: Build movement efficiency & endurance before increasing intensity.

 🔹 Stone Loads: 65-75% of max 

🔹 Reps: 4-6 per set 

🔹 Sets: 4-6 

🔹 Rest: 60-90 seconds

Focus Areas:

 ✅ Technique over weight – Every rep should be crisp & consistent.

 ✅ Higher reps for endurance – This builds work capacity & familiarity with stones.

 ✅ Varied heights – Load stones to different platforms (waist, chest, shoulder height).

🔹 Why it works:

• Reinforces good habits before increasing weight.

• Improves grip, endurance, and confidence with stones.

• Prepares the tendons & joints for heavier loads later.

📅 Weeks 5-8: Strength Phase (Absolute Strength Development)

Goal: Build maximal stone strength by increasing load & reducing reps.

 🔹 Stone Loads: 80-90% of max 

🔹 Reps: 2-4 per set 

🔹 Sets: 4-5 

🔹 Rest: 2-3 minutes

Training Adjustments:

 ✅ Heavier stones, lower reps – The focus is strength, not volume.

 ✅ Longer rest periods – To recover fully between heavy sets.

 ✅ Special attention to pick-up phase – If you can’t lap the stone efficiently, you won’t load it.

🔹 Why it works:

• Prepares the CNS for handling near-maximal loads.

• Improves grip strength & stone control under heavier weights.

• Bridges the gap between technique work and heavy attempts.

📅 Weeks 9-12: Peak & Taper (Competition-Ready Training)

Goal: Handle competition-level weights, refine performance, and taper effectively.

 🔹 Stone Loads: 90-100% of comp weight 

🔹 Reps: 1-2 per set 

🔹 Sets: 3-5 

🔹 Rest: 3-5 minutes

Competition-Specific Training:

 ✅ Full event run-throughs – Simulate competition conditions (series-style loads).

 ✅ Reduced overall volume – Prioritising peak performance over fatigue.

 ✅ Deload week in Week 12 – To ensure full recovery before competition.

🔹 Why it works:

• Maximises stone loading efficiency under competition stress.

• Prevents excessive fatigue, ensuring peak strength when it matters.

• Ensures readiness for the event by reducing unnecessary workload before comp day.

Essential Accessory Work

Accessory movements reinforce weak links, reduce injury risk, and improve overall performance.

Accessory Exercise	Reps/Sets	Purpose
Zercher Squats	3x8-10	Mimics stone lap position, reinforcing posture
Front-Loaded Carries	3x20m	Improves core engagement & endurance
Deficit Deadlifts	3x6	Reinforces starting strength & pickup mechanics
Reverse Hypers	4x12-15	Strengthens low back & aids recovery
Banded Bicep Work	4x12-15	Prevents biceps strain & tears

🔹 Why these work:

• Zercher Squats reinforce stone posture & core stability.

• Front-Loaded Carries build grip, endurance, and trunk control.

• Deficit Deadlifts improve the pickup phase of the stone lift.

• Reverse Hypers strengthen the posterior chain & reduce spinal fatigue.

• Banded Bicep Work prevents biceps tears—a common stone injury.

Why This Progressive Overload Plan Works

This structured periodisation model allows lifters to build stone strength methodically, ensuring:

✅ Technical Mastery – Focus on good reps before increasing load.

 ✅ Peak Strength Development – Gradual intensity increase without unnecessary risk.

 ✅ Tapered Competition Prep – Ensures you’re at full strength on comp day.

 ✅ Injury Prevention – Systematic approach protects joints, tendons & muscles.

Unlike random heavy sessions, this program systematically builds stone strength, allowing you to load heavier stones consistently over time.

If you want to develop strongman-ready Atlas Stone strength, the Progressive Overload Strength Model is one of the safest, most effective ways to train. By focusing on technical refinement, progressive strength gains, and smart tapering, you’ll maximise performance without burning out.

Phase	Focus	Notes
Weeks 1-4	Volume Phase	Moderate weight, 4-6 reps per set, technical refinement
Weeks 5-8	Strength Phase	Heavier stones, lower reps, building absolute strength
Weeks 9-12	Peak & Taper	Heavy singles, comp-specific heights & sequences

Competition-Specific Block Periodisation for Atlas Stones

Atlas Stones are a staple of strongman competition, and if you're serious about competing, you need a training approach that ensures you’re peaking at the right time. Randomly lifting heavy stones in training isn’t enough—you need a structured plan that progressively builds your base strength, event-specific skills, and peak performance.

That’s where Competition-Specific Block Periodisation comes in.

This 12-week approach is designed for athletes preparing for a specific competition, ensuring that by the time comp day arrives, you're:

 ✅ Strong enough to handle competition-weight stones

 ✅ Technically efficient under event conditions

 ✅ Conditioned to perform multiple stone loads at speed

Unlike Conjugate or Progressive Overload methods, this system is tailored to peak for an event, using three progressive blocks:

 1️⃣ Base Strength (Weeks 1-4) – High volume, technical refinement

 2️⃣ Event-Specific Strength (Weeks 5-8) – Heavier stones, platform height progression

 3️⃣ Peaking & Run-Throughs (Weeks 9-12) – Full event run-throughs, comp-ready performance

This ensures you arrive at peak strength and performance on competition day.

How This Program Works

This block periodisation model follows a logical progression, moving from foundational strength to event execution. Each phase builds on the last, ensuring smooth adaptation without unnecessary fatigue.

The Competition-Specific Block Periodisation Program

📅 Block 1 (Weeks 1-4): Base Strength Development

Goal: Build foundational strength and technical efficiency.

 🔹 Stone Loads: 60-70% of comp weight 

🔹 Reps: 5-7 per set 

🔹 Sets: 4-6 

🔹 Rest: 60-90 seconds

Key Focus Areas: 

✅ Refining pick-up & lap mechanics – Dialing in the first half of the lift before increasing weight.

 ✅ Higher volume, lighter weights – Ensuring conditioning and technical consistency.

 ✅ Twice-weekly training – Increasing work capacity and neural adaptation.

🔹 Why it works:

• Reinforces technical consistency under moderate loads.

• Conditions the body to handle frequent stone training.

• Prepares tendons, joints, and grip endurance for heavier phases.

📅 Block 2 (Weeks 5-8): Event-Specific Strength

Goal: Increase absolute strength and event efficiency.

 🔹 Stone Loads: 80-90% of comp weight 

🔹 Reps: 3-5 per set 

🔹 Sets: 3-5 

🔹 Rest: 2-3 minutes

Training Adjustments:

 ✅ Heavier stones, lower reps – Strength is now the priority.

 ✅ Platform height progression – Stones are loaded to competition-standard platforms.

 ✅ Reduced volume, higher intensity – Maximising strength without unnecessary fatigue.

🔹 Why it works:

• Bridges the gap between base training and comp-specific conditions.

• Improves power output & efficiency with heavier loads.

• Conditions the body for multiple heavy reps in a row.

📅 Block 3 (Weeks 9-12): Peaking & Full Event Run-Throughs

Goal: Maximise event execution, speed, and comp-day readiness.

 🔹 Stone Loads: 90-100% of comp weight 

🔹 Reps: 1-2 per set 

🔹 Sets: 3-5 

🔹 Rest: 3-5 minutes

Competition-Specific Training:

 ✅ Full event simulations – Practicing competition-style stone series.

 ✅ Deload in Week 12 – Reducing volume to ensure peak performance.

 ✅ Run-throughs with tacky – Training under actual comp conditions.

🔹 Why it works:

• Ensures peak strength and execution under competition stress.

• Avoids overtraining before comp day.

• Trains the nervous system for fast, explosive execution.

Essential Accessory Work

To reinforce stone efficiency and injury prevention, we include targeted accessories.

Accessory Exercise	Reps/Sets	Purpose
Stone Shouldering	3x3-5	Builds single-arm control, grip strength
Sandbag Loads	3x6	Mimics stone loading dynamics
Chest-Supported Rows	4x10-12	Strengthens upper back endurance
Reverse Hypers	4x12-15	Supports low back & posterior chain
Banded Bicep Work	4x12-15	Prevents common biceps injuries

🔹 Why these work:

• Stone Shouldering improves grip & unilateral control.

• Sandbag Loads reinforce dynamic strength & transitions.

• Chest-Supported Rows enhance upper back endurance for prolonged sets.

• Reverse Hypers protect the lower back from overuse injuries.

• Banded Bicep Work prevents the most common strongman injury: biceps tears.

Why This Competition-Focused Program Works

Unlike general strongman training, this program is designed to peak at the right time, ensuring:

✅ Progressive Strength Gains – Step-by-step improvement without rushing.

 ✅ Competition-Specific Adaptation – Training mirrors actual event conditions.

 ✅ Maximal Performance on Comp Day – Peaking ensures you’re at 100% when it counts.

 ✅ Reduced Risk of Overtraining – Tapering before the event keeps you fresh.

If you're training for a strongman competition, this periodised approach ensures you hit competition weight smoothly and confidently.

For strongman athletes preparing for competition, the Competition-Specific Block Periodisation model ensures you build strength in phases, peak at the right time, and execute your best lifts when it matters most.

Block	Focus	Weekly Breakdown
Block 1 (Weeks 1-4)	Base Strength	2x weekly: moderate weight, higher volume, refining pick-up & lap
Block 2 (Weeks 5-8)	Event-Specific Strength	Heavier stones, 3-5 reps per set, increasing platform height
Block 3 (Weeks 9-12)	Peaking & Run-Throughs	Full event run-throughs, comp-weight stones, deload before comp

Choosing the Right Atlas Stone Training Method for You

Atlas Stone training isn’t a one-size-fits-all process. While every strongman needs brute strength, technique, and endurance, the best way to develop those qualities depends on the athlete.

The three programming methods we’ve covered—Conjugate, Progressive Overload, and Competition Block Periodisation—each offer a different approach to stone training, and no single method is the only way to train. Instead, they serve as frameworks that can be adjusted to fit an athlete’s experience, competition goals, and recovery needs.

This isn’t even close to an exhaustive list of ways to program Atlas Stone training. There are countless approaches depending on individual needs, training history, and competition demands. Some athletes thrive on higher-frequency stone training, others benefit from longer cycles of progressive overload, and some mix elements from multiple systems. Factors like recovery capacity, overall training split, and injury history all influence what works best. The key is understanding the principles behind these methods and adapting them to your specific goals—whether that means lifting the heaviest stone possible, becoming more efficient in a medley, or simply staying injury-free while building strength.

Big Stones: Gotta Lift Them All – The Ultimate Guide to Programming Atlas Stone Training

Atlas Stones are one of the most iconic, gruelling, and rewarding events in strongman. They demand brute force, precision, and endurance, separating well-prepared lifters from those who simply hope for the best. But here’s the problem: too many athletes treat stone training as an afterthought—something they throw in at the end of a session, max out on occasionally, or only practice right before competition.

That approach leads to stagnation, injury, and missed potential.

If you want to lift bigger stones, move them faster, and dominate competitions, you need a structured, intelligent training plan.

In this guide, we’ve broken down three powerful programming methods, each offering a unique approach to Atlas Stone training:

 ✅ The Conjugate Method – Mixing max effort & dynamic effort work for balanced development.

 ✅ Progressive Overload Strength Model – A straightforward, systematic approach for steady strength gains.

 ✅ Competition-Specific Block Periodisation – A peaking model designed to maximise performance on event day.

But here’s the reality: these are just frameworks. The best way to train depends on your goals, training experience, and overall strongman programming. Let’s wrap this up by helping you determine what’s best for you.

Choosing the Right Atlas Stone Training Method for You

There is no single best way to train Atlas Stones, but there is a best way for you based on your experience, competition goals, and recovery needs.

🔹 New to Stones? Start with Progressive Overload, building technique and strength gradually.

 🔹 Already training Conjugate? Integrate Max Effort/Dynamic Effort stone work into your system.

 🔹 Peaking for a comp? Maybe use Block Periodisation to ensure you're at your best on event day.

If you’re unsure where to start, pick a method and commit to it for 8-12 weeks, tracking progress and making adjustments based on your performance. The worst mistake is training stones randomly and hoping for the best.

This Isn’t Even Close to an Exhaustive List

The truth is, there are endless ways to train Atlas Stones. Some lifters thrive on high-frequency training, hitting stones multiple times a week. Others respond better to longer cycles of progressive overload with strategic deloads. Some mix elements from multiple systems to find what works best for their body and competition needs.

Factors like training history, overall strongman programming, recovery capacity, and injury history all play a role. The key isn’t just picking a method—it’s understanding the principles behind each approach and adapting them to fit your specific goals.

Build a Smarter Atlas Stone Plan

Programming Atlas Stones isn’t about blindly maxing out every week. Whether you follow a Conjugate approach, a progressive overload model, or a competition-specific periodisation plan, the key is structure and intent.

📢 Want a strongman program that actually works? I design bespoke training plans for lifters at all levels, tailored to your strengths, weaknesses, and competition goals. Drop me a message or check out my coaching options here: https://www.teamjoshhezza.com/product-page/online-coaching 

💬 How do you structure your Atlas Stone training? Do you have a go-to programming method, or do you mix things up? Let’s discuss below! ⬇️

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