http://www.pudzian.pl
Mariusz Pudzianowski's Sample Training Cycle
As one of only a handful of Strongmen, Mariusz trains twice a day, five days a week. Below you'll find a sample workout routine as well as the loads used for various exercises.
Warning! This is a very demanding schedule even for Mariusz's closest friends and fellow Polish strongmen. Dear reader, if your aspiration is to become a strongman, remember that Rome wasn't built in a day. Train with utmost intensity, but know your limits. (...)
Python's 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 (haging 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
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.
"Sport dla wszystkich. Kulturystyka i fitness"
