Welcome back, scholars. Let's cover Atlas Stone Training and why I use it.
WEEKLY LAYOUT:
Mon — Heavy Stone Day (max effort)
Tue — Lower/Posterior accessory (deadlift variants, hip thrusts), mobility
Wed — Stone technique + midweight reps + grip (speed)
Thu — Upper/hypertrophy + unilateral strength
Fri — Stone day (volume / load transfers)
Sat — Conditioning (ruck / sprint ladders / sled)
Sun — Recovery (sauna/foam/soft tissue)
WEEK 1–2 (BASE):
Mon
- Warmup: 10 min bike, dynamic H-hinge
- Stone warm carry: 3×60m (light)
- Stone clean to lap: 6×3 reps at light load (focus technique)
- Trap bar deadlift: 4×5 @ 70% 1RM
- Farmer carry: 4×40m (heavy)
Tue
- Romanian DL: 4×6
- Hip thrust: 5×8
- Bulgarian split squat: 3×10/leg
- Core: 3×60s plank
Wed
- Stone touch & go: 6×2 (slightly faster)
- Stone to platform: 5×2 @ moderate
- Grip rolls / axle holds: 4×30s
Fri
- Stone load practice: 5×1 onto 1m platform (moderate)
- Yoke walk: 3×30m
- Sled pushes: 6×40m
Sat
- 8–10 mile circuit light ruck OR intervals: 10×400m sprints
Sun recovery
WEEK 3–5 (BUILD):
- Increase stone weight 5–10% per week on heavy day; add 1 rep on volume day.
- Add set of heavy single stone loads (work to a heavy single minus technical breakdown).
WEEK 6–7 (PEAK):
- Mon heavy: Work to a new single heavy stone (1RM stone target)
- Wed speed: lighter stones x higher velocity, 8–12 reps total
- Fri load & carry: heavy load + 100–200m stone carries in sets
WEEK 8 (TAPER & ASSESS):
- Drop volume 40%, keep singles heavy but fewer attempts, assess PRs.
Key technique ques:
1) Setup: wide stance, toes slightly out, hands under stone, hips low but not “squat deep.”
2) Chest up, eyes forward, use posterior chain to lift — drive hips forward, not arms.
3) Tuck the stone into the belly/upper thighs (lap) — pivot hips to chest, walk hands under to secure.
4) Use legs to squat the lap into load position, then extend hips to stand and load onto platform.
5) Keep stone tight to body — no reaching or curling.
Accessory lift priorities (to move stones)
- Deadlift (trap/hex & conventional): heavy triples & singles.
- Hip Thrust / Glute Bridge: 4–6 sets of 4–8 heavy.
- Back extensions / Good mornings: support erectors.
- Farmer/Carry work: grip + core.
- Zercher squats & Zercher carries: direct transfer to lap position.
- Sandbag cleans / shouldering: dynamic transfer to awkward objects.
- Shrugs / high pulls: help initial stone pull.
Conditioning to complement stones (fight / field cross-over)
- Ruck intervals 3×/week: 6–10 mile long, tempo ruck once.
- Sled pushes (heavy): 6×40m, rest 90–120s.
- Hill sprints: 8–12 × 30s all-out.
- Pool swims: 2×/week 800–1500m easy for recovery.
- Short fight rounds: 10×2 min hard pads/sparring for metabolic specificity.
Nutrition & sample diet (to gain strength while staying lean)
Goals: build force production (caloric surplus + quality protein), keep body fat controlled for fight shape.
Macros (starting):
- Calories: +250–500 kcal above maintenance for lean gain (adjust by weekly weight).
- Protein: 1.4–2.0 g/kg bodyweight.
- Carbs: 3–6 g/kg (timed around sessions).
- Fat: 20–30% of calories (prioritize omega-3s + monounsaturated fats).
Sample day:
Breakfast:
- 6 whole eggs omelette with spinach + olive oil
- 1 cup oats w/ mixed berries (pre-work if heavy morning)
- Pregnenolone + Zinc + Ecdysterone + Copper
Mid-morning:
- Whey protein shake + 1 banana + 2 tbsp almond butter
Lunch (post midday session):
- 8–10 oz grass-fed steak or salmon
- 2 cups sweet potato
- large mixed salad w/ avocado + olive oil
- Vitamin C + Selenium + Rosemary
Snack:
- Greek yogurt + honey + mixed nuts + beetroot shot
- Cranberry + Elderberry + Ceylon Cinnamon + Clove
Dinner:
- Beef liver or dark fish + quinoa + sautéed greens
Before bed:
- Collagen + Casein blend + Magnesium + Calcium
Hydration & peri-workout:
Sole water / trace minerals, beetroot 60–90 min pre heavy sessions, electrolytes during long rucks.
Recovery & advanced recovery tools
- Sleep 8+ hours, consistent.
- Contrast therapy: cold plunge + sauna.
- Massage / ART / cupping for tissue health.
- Ice for acute joint inflammation, heat for chronic stiffness.
- HBOT and cryo optional at elite level, under medical supervision.
- Regular bloodwork to monitor hormones, iron, vitamin D, kidney function.
Sample supplement timing (practical)
Morning: Vitamin D3+K2, Omega-3, Multivitamin, Creatine 3–5 g
Pre-workout: Beetroot shot or nitrate, caffeine (if needed), BCAA (optional)
Intra/Immediate post: Electrolytes, protein shake, quick carbs if heavy session
Post-workout: Protein 30–40 g, collagen, magnesium at night, zinc before bed
Night: Magnesium glycinate, casein/collagen shake
Condensed Program:
Mon — HEAVY STONES
- Warm: 10 min row + mobility
- Stone singles to platform: work up to 3 heavy singles (technical)
- Trap bar deadlift: 5×3 heavy
- Farmer carries 4×40m
- Core: 3×60s front bar plank
Tue — LOWER ACCESSORY
- Romanian DL 4×8
- Hip thrust 5×6
- Zercher carry 4×30m
- Single-leg RDL 3×8/leg
Wed — SPEED STONES + SKILL
- Stone cleans: 6×2 (light & fast)
- Sandbag shouldering: 8×4
- Grip: axle holds 4×30s
- Fight tempo: 6×3 min pad rounds
Thu — UPPER + HYPO
- Weighted pullups 5×5
- Incline bench 6×6
- Face pulls 5×12
- Loaded carries 4×40m
Fri — LOAD & CARRY
- Stone load + 100m carry: 5 sets (moderate heavy)
- Yoke walk 4×30m
- Sled push 6×40m
Sat — CONDITIONING
- Ruck 8–12 miles easy or sprint ladder: 10×400m
- Mobility & ice/sauna
Sun — RECOVERY
- Sleep, soft tissue, light swim
Pairing high volume strength (GVT), fight conditioning (HIIT + ruck + swim), and targeted recovery (collagen, omega-3, HBOT if available) yields shockingly resilient tissue and high force outputs.
The nootropic + neuro protocols improve learning & motor memory for technical lifts and tactical skills — but those must be used responsibly with medical oversight.
Thank you for viewing.