Mariusz Pudzianowski's Training Cycle

Mariusz Pudzianowski's Sample Training Cycle

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.

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.

I'm tired just reading all that! That is defo hardcore!

You forgot to mention the injections before and after each workout.

God help us mere mortals! He must have carry his juice around with him in an IV and a drip.

Like, where is the recovery?

ORIGINAL: SquatBenchDead

You forgot to mention the injections before and after each workout.

You can't cut and paste that information from his website.

Although I'm sure he takes loads of gear, I don't understand why every thread about Mariusz turns to talk of drugs.

Surely, just because he has a good relative physique doesn't mean he takes more gear than the other competitors?

Awesome workload, brilliant fitness and recovery to maintain that training. The guy is better to see in the flesh than on TV, he really is an athlete.
One thing about the figures puzzles me a little though, his weights on the big 3. They are huge weights, and I'm not disputing his power, but this is the guy named (until recently) as the worlds 'strongest' man. Is it just me or do they seem a bit low for someone with that title compared to other guys out there?

I was thinking that aswell Andy.

ORIGINAL: Little A
One thing about the figures puzzles me a little though, his weights on the big 3. They are huge weights, and I'm not disputing his power, but this is the guy named (until recently) as the worlds 'strongest' man. Is it just me or do they seem a bit low for someone with that title compared to other guys out there?

I can see what you mean, however a 616lb squat for 2 olympic style with only knee wraps and a belt is huge.

Especially when you consider he isn't actually training for powertlifting! I'm sure if he was he could get those numbers up even more.

Am i being stupid, or does Ronnie Coleman lift more?

He squats 360k for 2, benches 220k for 5, and deads about 360k for a couple, at least in his DVDs anyway.

Maybe Ronnie should train for Strongman???

Jimbo

Yea,but wat u must realise is that strongman in this day and age is about mobility not just strength,I think ronnie would have to loose some mass before even thinking about strongman and that would proberly mean loss of strength.

Nice workout!!

Ronnie was wearing a squat suit in his video

ORIGINAL: Cheggers


I can see what you mean, however a 616lb squat for 2 olympic style with only knee wraps and a belt is huge.

Especially when you consider he isn't actually training for powertlifting! I'm sure if he was he could get those numbers up even more.

Its huge mate, but not 'worlds strongest' tackle. A 280 squat (no wraps, no belt) is being blitzed by OLers weighing 10 stone. At super heavy Reza zadeh, Shane hammond etc, all knocking out 400-450K. And then theres the PL's.
As I said I'm a great admirer of the Pud, he is a brilliant example of strongman, but these weights dont ring true.
I guess it comes back to the question of what is the worlds strongest person?

ORIGINAL: Little A

ORIGINAL: Cheggers


I can see what you mean, however a 616lb squat for 2 olympic style with only knee wraps and a belt is huge.

Especially when you consider he isn't actually training for powertlifting! I'm sure if he was he could get those numbers up even more.

Its huge mate, but not 'worlds strongest' tackle. A 280 squat (no wraps, no belt) is being blitzed by OLers weighing 10 stone. At super heavy Reza zadeh, Shane hammond etc, all knocking out 400-450K. And then theres the PL's.
As I said I'm a great admirer of the Pud, he is a brilliant example of strongman, but these weights dont ring true.
I guess it comes back to the question of what is the worlds strongest person?

Good points!

ORIGINAL: ox000000

Yea,but wat u must realise is that strongman in this day and age is about mobility not just strength,I think ronnie would have to loose some mass before even thinking about strongman and that would proberly mean loss of strength.

Indeed. From the accounts I've read from people who've encountered him, Coleman has considerable trouble just heaving his own bulk around on a day to day basis. In his current bodybuilder condition he'd be a laughing stock at Strongman.

ORIGINAL: lil_jimmy

He squats 360k for 2

1. He was wearing a suit
2. His squats weren't even to parallel

If that is even his proper routine, I'm sure he's putting the most effort into the event stuff. He's a strongman, not a powerlifter.

BTW, Ronnie would probably collapse and die if he had to do the farmers walk or something...

Gary Taylor squatted 385kg Olympic style when he was a Strongman!

ORIGINAL: DerMalePhonkMann

If that is even his proper routine, I'm sure he's putting the most effort into the event stuff.

Thats another way of looking at this. Personally I feel sure he can do a lot more than these weights, even for training purposes.
These guys are always putting out false info to throw other competitors. Thats the game.

HEy fellas, does anyone know where to get Mariusz's DVD.

I know it was supposed to come out in english but could never find it. I cant even find the polish version now.

Any help would be appreciated.