Friday, 27 July 2012

Mariusz Pudzianowski Sample Training Cycle

Here is a quote from Mariusz' of his diet. He eats everything and anything he wants,

Breakfast is 10 eggs and 2-3 pounds of bacon.
Between meals, I eat lots of candy. I need it for energy.
Lunch, at 1 or 2 p.m., is a double meal of a Polish pork chop, sauerkraut and potatoes.
An hour later, I work out, then take lots of supplements: magnesium, creatine, amino acids, all that stuff, and more chocolate.
Dinner is whatever meat I can get: steaks, pork chops, bacon, plus more sauerkraut and potatoes.
After I work out I have a protein shake and more chocolate.

This is just a sample of his full training program.

As one of only a handful of Strongmen, Mariusz trains twice a day, five days a week.

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

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

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

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 power-stairs 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.