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5 sets of standing triceps skull-crushers (10 reps for each set with 155kg weights)
4 to 5 reps at 110kg
4 to 5 reps at 120kg
4 to 5 reps at 130kg
4 to 5 reps at 140kg
By carrying out the exercise in this manner Mariusz was able to isolate his shoulder muscles
and tire them out to exhaustion without having to work his chest at all.
Barbell Squat: By carrying out these power lifting style workouts at a rapid speed, Mariusz
was able to efficiently build significant muscle mass. For example, when training his lower back
and quadriceps, Mariusz would use barbell squats. This exercise would involve Mariusz loading
weights onto a barbell that rested on a rack, spreading his feet shoulder width apart, standing
underneath the barbell and positioning the weight to rest on his shoulders behind his head.
When squatting, Mariusz would bend his knees forward all the while keeping his back straight
and continue bending until his thighs were practically parallel to the floor before lifting the
weight upwards. This particular technique helped Mariusz develop an extremely stable core
and formidable lower back strength throughout his career. Consequently, by combining
pyramiding techniques with power lifting exercises Mariusz was able to develop the strength
and skill needed to excel in strongman events.
Sample Training Workouts
Listed below is an example of a Mariusz Pudzianowski pyramid training workout. Although the
individual exercises may have varied throughout the course of his strongman career, the core
structure of training twice a day, five days a week according to a pyramid regime remained
consistent:
Day One
(Morning Training Session)
Abs Exercises that include Hanging Leg Raises & Side Raises amongst others: 6 sets of 30
reps each
(Afternoon Training Session)
Standing Military Press: 7 warm-up sets of 5 reps (60kg to 100kg), followed by 6 working
sets (pyramiding up from 110kg to 140kg) of 5 to 4 reps
Presses with Machine Used in Strongman Competition: 3 sets of 10 reps (working with
120kg)
Powerstairs
Parallel stairs
As well as this vigorous weekly weightlifting routine, Mariusz also carried out 15 minutes of
skipping rope every day, participated in karate practice twice a week, medium distance running
throughout the week and swimming practice three to four times a week!
The arduous nature of this routine would exhaust even the most advanced of weightlifters, but
Mariusz was often able to carry out these training sessions in 90 minutes or less! When asked
about how he could train so rapidly without sustaining injury, Mariusz explained how;
The reasons Ive never injured myself are probably because my reps are smooth, not
explosive, and because I work so hard on conditioningI do lots of swimming, three or four
times a week, jump rope every day, and I run a lot, even while carrying heavy resistance: I
grab a 200-pound bag of sand and run back and forth with it.
Technique
As a result, it is no surprise that Mariuszs strongman success was fuelled by his dedication to
improving his form and his strength. As Steve Kirit revealed when he trained with Mariusz, the
strongman shows, in all his movements, champion formextreme discipline and precision in
the weight room and that Mariusz stresses proper form and technique at all times. He never
sacrifices technique for more weight, ever, he says.
Kirit went on to describe how Mariusz uses his extensive knowledge of correct weightlifting
form and technique to instruct other athletes. He conveyed how;
The one big thing I can say that earned Mariusz a bunch of new fans at my gym is the way
he carried himself, simply like another gym member giving respect and props to others in the
gym. At one point my friend and bench press competitor Mike Barravecchio was doing board
presses with 700 pounds and Mariusz shook his head and smiled at him and said too much!
On another occasion two high school kids where front squatting with horrible form, Mariusz
ran over and offered assistance and a demonstration of proper technique to themOverall,
the experience was very positive and memorable for myself as well as many others in the
gymI learned that you can never have too much knowledge, whether it be about training, or
your fellow competitors.
All in all, it is evident that Mariuszs gargantuan diet, intense training regime and long term
commitment to perfecting his weightlifting form culminated in significant strongman success
and the well-earned nickname of The Dominator!
Mariusz Pudzianowski
Strongman Training Workout
Dec 30,2010 / By Iron Hercules / 1 Comment
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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.
Conans 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
Bushmans 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.
Strongman Mariusz Pudzianowski Tribute
Bio Mariusz Pudzianowski
Official Site:
http://www.pudzian.pl
- The clock
- The parallel stairs (carrying 3 weight on the stairs)
- The walk of lumberman (carrying of 180kg heavy block)
- Over - rolling of tire (8 turns)
- Run with suitcases of 125kg each
- The walk of farmer
- Combined competition (embarking of sacks and run with an anvil)
- Biceps 56 cm
- Nape 54 cm
- Waist 92 cm
- Thigh 80 cm
- Weight 132 kg
- Height 186 cm
- Chest 148 cm
- Forearm 45 cm
Own records:
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
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.
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.
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
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
Deadlifts
Warm-up sets - 6 with 200kg
Work sets - work up to 300kg
Good Mornings
8 sets with 100kg
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
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.
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
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"