Worlds Strongest Man Training

[Guest guest]

Mariusz Pudzianowski is the worlds strongest man (2002, 2003, 2005) at the

moment and is some way ahead of his time in terms of both training and condition

for the lagging competition.

His training methods it seems are neither new or anything out of the ordinary.

They are based on general exercises and specific strongman events. An example of

his training and typical events in strongman are below.

There is no doubt they need to have masses of strength. Some events require

strength-endurance, power etc.... What I want to find out is the groups opinion

of this..........

Could there be a better way to train? In terms of:

Energy systems (Says he goes on medium distance runs, events generally last

under 1 min),

Exercises (He generally works from ~80%max-96%max, high reps on most exercises

[15-20reps]),

What would be the best way to produce the all-round best strongman for an

individual with masses of potential how would you progress ( " Rome was not built

in a day " is an excellent quote from his website)?

Anything else?

Please assume drugs have no impact on the competition. By assuming either all

competitors take or none take any illegal substances to keep the discussion

based on training.

Also a converter kg --> lbs is available at to help anyone unfamiliar with kg's:

http://www.digitaldutch.com/unitconverter/

----------------------Training:

----------Monday

-----Morning Gym Session (9.00)

Back Squat

Warm-up: 8 sets, pyramiding from 60 to 160kg

Work sets: pyramiding from 160 to 280kg, reps going from 6 down to 2

Mariusz performs his squats olympic-style, he uses knee wraps and a belt.

Leg Curl (for hamstrings)

6 sets of 20 reps

Leg Extension (for quads)

6 sets of 20 reps

Pull Up

6 sets of 15 reps

Chin Up

6 sets of 10 reps

Behind-the-neck Pulldowns

4 sets of 15 reps

Barbell Rows

4 sets of 15 reps

Abs: 6 sets of 30 reps

exercises used (hanging leg raise, bends, various)

----Afternoon Event Training (19.00) with Strongman Equipment

Sandbag Carry (130kg on back)

3 times 170 meters

Conan's Wheel - 290kg

3 times 2.5 revolutions

Tire Flip

3 sets of 10 flips

----------Tuesday

-----Morning Gym Session (9.00)

Front Squats

work up to 250

Calf Work

6 sets of 15 reps

Standing Military Press

Warm-up sets - 7 sets of 60 to 100kg

Work sets - 6 sets pyramiding up from 110, 120, 130, 140kg for 5-4 reps

Deadlifts

Warm-up sets - 6 with 200kg

Work sets - work up to 300kg

Good Mornings

8 sets with 100kg

-----Afternoon Session (19.00)

Bushman's Walk

300 kg 3 x 15 meters

Presses with Machine Used in Competition

3 sets of 10 reps with 120kg

Parallel Crucifix

Hold 40kg weights for 30 seconds

----------Wednesday

-----Morning Gym Session (9.00)

Bench Press

Warm-up sets - work up to 180kg in 8 sets

Work sets - work up from 150kg to 220kg, going from 8 down to 2 reps

Barbell Extensions: work up to 80kg

Standing French Press

-----Afternoon (19.00)

Same as Monday plus powerstairs and so called parallel stairs

----------Other info:

These are just excerpts of Mariusz's training program. Each of his training

sessions is precluded by 15-min of skipping rope (of course, he used to be a

boxer). He finishes every workout with abdominal work. On top of all this, there

is twice-a-week karate practice and recovery work which includes swimming.

(...). You can also find Mariusz doing his medium-distance runs.

---------------Some of his records:

Bench press - 275kg

Squat - 360kg

Deadlift - 395kg

All information about him is from his website:

http://www.pudzian.pl/

-----------------------Events trained for:

*Farmer's Walk -- Competitors carry heavy " suitcases " weighing about 110 kg (245

lbs) in each hand for a set distance, and compete for the fastest time.

Otherwise, they compete for total distance.

*Car Walk -- Distance event. A car with roof and floor removed is carried with

harnesses as far as possible. Usually the load is around 350-400 kg (775-880

lbs). A Finnish invention.

*Loading -- Timed event. Five heavy objects weighing 100-150 kg (220-335 lbs)

are loaded onto a truck bed or onto some kind of platform. The course is about

15 m (50 ft) long and the objects range from treasure chests, to sacks of sand,

to ship anchors.

*McGlashen Stones -- Timed event. Five heavy round stones weighing 110-150 kg

(220-335 lbs) are put on top of high barrels. The course is about 5-10 m (16-33

ft) long. ish tradition.

*Truck Pulling -- Timed event. A heavy vehicle is pulled across a " finish-line "

hand-over-hand style with a 30 m (100 ft) rope as fast as possible. Sometimes

the vehicle is pulled with a harness.

*Log-Press / Stone-Press -- Strength event. Heaviest possible load is pressed

overhead or lighter weight is done for repetitions.

*Hercules Hold -- Timed event. A competitor stands in a cable-cross-type machine

with 130 kg (290 lb) weighted cable handles in each hand. Grip strength is

tested for time.

*Stone Lift -- Strength event. Heaviest possible stone is lifted to shoulder

height. From the Basque tradition.

*Log Throw / Caber toss -- Strength event. A five meter long log is thrown for

distance or for height over a bar. The distance throw is from the ish

tradition.

*Weight throw -- Strength event. A 15-20 kg (33-45 lb) weight, usually a large

ingot, is thrown for height over a bar.

*Tug of War -- One on one tug of war in a single-elimination tournament.

Competitors pair-off based on their current point standings.

*Pole Pushing -- One on one pole pushing in a Sumo-style ring in a

single-elimination tournament. The pole has handles at either end.

*Crucifix -- Weights are held straight out at the sides for time.

*Car Rolling -- Rolling cars over different courses.

*Variations on individual powerlifts. For example, squatting a platform full of

children on rails.

Events and their definitions gained from:

http://www.trygve.com/strongmanfaq.html

(pictures of events are also available)

Thanks

Gallyer

Bolton, UK

[Guest guest]

Rather than try to improve Mariusz's program perhaps

we should disect his program to explain how he has

been able to dominate the event with the hope of

learning from it.

There is an old saying " if it isn't broken don't fix

it " .

Ralph Giarnella MD

Southington, CT

--- Gallyer wrote:

> Mariusz Pudzianowski is the worlds strongest man

> (2002, 2003, 2005) at the moment and is some way

> ahead of his time in terms of both training and

> condition for the lagging competition.

>

> His training methods it seems are neither new or

> anything out of the ordinary. They are based on

> general exercises and specific strongman events. An

> example of his training and typical events in

> strongman are below.

>

> There is no doubt they need to have masses of

> strength. Some events require strength-endurance,

> power etc.... What I want to find out is the groups

> opinion of this..........

> Could there be a better way to train? In terms of:

> Energy systems (Says he goes on medium distance

> runs, events generally last under 1 min),

> Exercises (He generally works from ~80%max-96%max,

> high reps on most exercises [15-20reps]),

> What would be the best way to produce the all-round

> best strongman for an individual with masses of

> potential how would you progress ( " Rome was not

> built in a day " is an excellent quote from his

> website)?

> Anything else?

>

> Please assume drugs have no impact on the

> competition. By assuming either all competitors take

> or none take any illegal substances to keep the

> discussion based on training.

>

> Also a converter kg --> lbs is available at to help

> anyone unfamiliar with kg's:

> http://www.digitaldutch.com/unitconverter/

>

> ----------------------Training:

> ----------Monday

> -----Morning Gym Session (9.00)

> Back Squat

> Warm-up: 8 sets, pyramiding from 60 to 160kg

> Work sets: pyramiding from 160 to 280kg, reps going

> from 6 down to 2

> Mariusz performs his squats olympic-style, he uses

> knee wraps and a belt.

>

> Leg Curl (for hamstrings)

> 6 sets of 20 reps

>

> Leg Extension (for quads)

> 6 sets of 20 reps

>

> Pull Up

> 6 sets of 15 reps

>

> Chin Up

> 6 sets of 10 reps

>

> Behind-the-neck Pulldowns

> 4 sets of 15 reps

>

> Barbell Rows

> 4 sets of 15 reps

>

> Abs: 6 sets of 30 reps

> exercises used (hanging leg raise, bends, various)

>

> ----Afternoon Event Training (19.00) with Strongman

> Equipment

>

> Sandbag Carry (130kg on back)

> 3 times 170 meters

>

> Conan's Wheel - 290kg

> 3 times 2.5 revolutions

>

> Tire Flip

> 3 sets of 10 flips

>

>

>

>

> ----------Tuesday

> -----Morning Gym Session (9.00)

>

> Front Squats

> work up to 250

>

> Calf Work

> 6 sets of 15 reps

>

> Standing Military Press

> Warm-up sets - 7 sets of 60 to 100kg

> Work sets - 6 sets pyramiding up from 110, 120, 130,

> 140kg for 5-4 reps

>

> Deadlifts

> Warm-up sets - 6 with 200kg

> Work sets - work up to 300kg

>

> Good Mornings

> 8 sets with 100kg

>

>

> -----Afternoon Session (19.00)

> Bushman's Walk

> 300 kg 3 x 15 meters

>

> Presses with Machine Used in Competition

> 3 sets of 10 reps with 120kg

>

> Parallel Crucifix

> Hold 40kg weights for 30 seconds

>

>

>

>

> ----------Wednesday

> -----Morning Gym Session (9.00)

>

> Bench Press

> Warm-up sets - work up to 180kg in 8 sets

> Work sets - work up from 150kg to 220kg, going from

> 8 down to 2 reps

>

> Barbell Extensions: work up to 80kg

>

> Standing French Press

>

> -----Afternoon (19.00)

> Same as Monday plus powerstairs and so called

> parallel stairs

>

>

>

> ----------Other info:

> These are just excerpts of Mariusz's training

> program. Each of his training sessions is precluded

> by 15-min of skipping rope (of course, he used to be

> a boxer). He finishes every workout with abdominal

> work. On top of all this, there is twice-a-week

> karate practice and recovery work which includes

> swimming. (...). You can also find Mariusz doing his

> medium-distance runs.

>

> ---------------Some of his records:

> Bench press - 275kg

> Squat - 360kg

> Deadlift - 395kg

>

> All information about him is from his website:

> http://www.pudzian.pl/

>

>

>

> -----------------------Events trained for:

>

> *Farmer's Walk -- Competitors carry heavy

> " suitcases " weighing about 110 kg (245 lbs) in each

> hand for a set distance, and compete for the fastest

> time. Otherwise, they compete for total distance.

>

> *Car Walk -- Distance event. A car with roof and

> floor removed is carried with harnesses as far as

> possible. Usually the load is around 350-400 kg

> (775-880 lbs). A Finnish invention.

>

> *Loading -- Timed event. Five heavy objects weighing

> 100-150 kg (220-335 lbs) are loaded onto a truck bed

> or onto some kind of platform. The course is about

> 15 m (50 ft) long and the objects range from

> treasure chests, to sacks of sand, to ship anchors.

>

> *McGlashen Stones -- Timed event. Five heavy round

> stones weighing 110-150 kg (220-335 lbs) are put on

> top of high barrels. The course is about 5-10 m

> (16-33 ft) long. ish tradition.

>

> *Truck Pulling -- Timed event. A heavy vehicle is

> pulled across a " finish-line " hand-over-hand style

> with a 30 m (100 ft) rope as fast as possible.

> Sometimes the vehicle is pulled with a harness.

>

> *Log-Press / Stone-Press -- Strength event. Heaviest

> possible load is pressed overhead or lighter weight

> is done for repetitions.

>

> *Hercules Hold -- Timed event. A competitor stands

> in a cable-cross-type machine with 130 kg (290 lb)

> weighted cable handles in each hand. Grip strength

> is tested for time.

>

> *Stone Lift -- Strength event. Heaviest possible

> stone is lifted to shoulder height. From the Basque

> tradition.

>

> *Log Throw / Caber toss -- Strength event. A five

> meter long log is thrown for distance or for height

> over a bar. The distance throw is from the ish

> tradition.

>

>

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