Strongman Training Workout

Monday – Morning Gym Session – 9 am

• Back squat – Warm-up: 8 sets, pyramiding from 60 to 160kg.
• Squat working 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.
• Mariusz Pudzianowski 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 include hanging leg raise, bends, various.

Monday – Afternoon Event Training – 7 pm 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 am

• Mariusz strongman 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 – 7 pm

• 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 am

• 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 – 7 pm

Same as Monday plus powerstairs and so called parallel stairs.