Training workout with Mariusz Pudzianowski

Mariusz Pudzianowski is one of the world’s strongest men. He won the World's Strongest Man title more times than anybody else. He trains five days a week, twice each day. If one aspires to become like Mariusz, he must train with maximum intensity. Here is a sample training routine and the loads used for a variety of exercises.

On his Monday routine, he warms up by doing eight sets of pyramiding from 60kg to 160kg, then, pyramiding from 160kg to 280kg. In the afternoon, he lifts a 130kg sandbag and a 290kg Conan’s wheel. He does three sets of flips. On Tuesday mornings, he does up to 250 front squats, six sets of calf exercises, standing military presses with seven sets of 60kg to 100kg weights. In addition, he does six sets of pyramiding with 110kg, 120kg, 130kg and 140kg weights. He does deadlifts, six sets of 200kg to 300kg, and eight sets of “good mornings”, a morning exercise with 100kg. In the afternoon, he does Bushman’s Walk, which is carrying 300kg 3 to 15 metres. He does three sets of bench presses with 120kg, and does a parallel crucifix by holding a 40kg weight for 30 seconds. On Wednesday mornings, he does bench presses with up to 180kg in eight sets and eights sets with 150kg to 220kg. Then, he performs barbell extensions up to 80kg and standing French presses. In the afternoon, he does the same as on Monday in addition to powerstairs.

These are just some excerpts of Mariusz's training routine. He ends every session with abdominal work, and he also swims and does karate twice a week. His strict training helps him maintain his strength and power.