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mariusz pudzianowski

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trickyricky
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2003/11/07 23:15:58 (permalink)
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mariusz pudzianowski

i dont supose any of you guys have pudzianowski's training program it would be interesting to see, ive heard it incorporates a good mixture of bodybuilding and strength training. i have moved from oly lifting to powerlifting for the last 6 months or so but am probably going back to the oly stuf (with a bit of benching still) but wouldnt mind having a go at pudzianowski's routine for a bit first, or maybe somthing similar just so i can put a few pounds on but keep my strength high, chers
#1

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    mb
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    RE: mariusz pudzianowski 2003/11/08 12:34:47 (permalink)
    The following is apparently what he does. I find it pretty hard to believe.
    quote:
    15 mins skipping rope before each workout, crunches to failure at the end of each workout, karate practice twice per week, swimming practice twice per week, track&field practice twice per week and boxing practice once per week. He is able to eat whatever he wants and lots of it.


    Monday
    (am)
    Olympic Squats - 6x20, 240kg x 6, 280kg x 4, 320kg x2 (try to increase 320kg by 2.5kg each month)
    Leg Curls - 6x20
    Leg Extensions - 6x20
    Calve Raises - 6x20
    Leg Raises - 6x20
    Knee Twists - 6x20

    (pm)
    6 walks of 200 metres with 150kg bag on his back, 4 walks of 150 metres with 200kg bag on his back
    Tire Flip - 6 sets of 20 flips with 300kg, 4 sets of 15 flips with 400kg
    Conan's Circle - 3 sets to failure with 300kg


    Wednesday
    (am)
    Deadlifts - 6x20, 280kg x 6 reps, 320kg x 4 reps, 360kg x 2 reps (try to increase 360kg by 2.5kg each month)
    Good Mornings - 6 sets to failure with 200kg
    Overhand Chins - 6x20
    Underhand Chins - 6x15
    Pulldowns- 4x15
    Bent Over Rows - 4x15

    (pm)
    Farmers Walk - 6 walks of 20 metres with 150kg per hand, 4 walks of 15 metres with 200kg per hand
    Viking Press - 6 sets of 20 reps with 100kg on hands, 4 sets of 15 reps with 120kg on hands
    Crucifix - 3 sets to failure with 20kg per hand


    Friday
    (am)
    Front Squats - 6x20, 200kg x 6, 240kg x 4, 280kg x 2 (try to increase 280kg by 2.5kg each month)
    Leg Curls - 6x20
    Leg Extensions - 6x20
    Calve Raises - 6x20
    Leg Raises - 6x20
    Knee Twists - 6x20

    (pm)
    Power Stairs - 6 sets of 20 steps with 175kg, 4 sets of 15 steps with 275kg
    Log Lift - 120kg x 6 reps, 140kg x 4 reps, 160kg x 2 reps
    Medicine Ball - 30kg, 3 throws for height, 3 throws for distance


    Sunday
    (am)
    Push Press - 6x20, 160kg x 6, 180kg x 4, 200kg x 2 (try to increase 200kg by 2.5kg each month)
    Bench Press - 6 sets to failure with 200kg
    Dips - 6x20
    Bicep Curls - 6x15
    Standing French Presses - 4x15
    Power Cleans - 4x15

    (pm)
    Duck Walk - 6 sets of 20 metres with 175kg, 4 sets of 15 metres with 275kg
    Atlas Stones - 120kg x 6 loads, 140kg x 4 loads, 160kg x 2 loads
    Sled Drag - 300kg, 3 trips for speed, 3 trips for distance




    #2
    help2001
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    RE: mariusz pudzianowski 2003/11/08 13:15:29 (permalink)
    I find it rather hard to believe also
    #3
    trickyricky
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    RE: mariusz pudzianowski 2003/11/08 18:05:55 (permalink)
    what bit is hard to believe (i must be naive today)chers for the routine though, do you have any of the other strong man competitors routines, just to compare them? thanx lads
    #4
    suggy3001
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    RE: mariusz pudzianowski 2003/11/08 18:31:28 (permalink)
    hmmm. I believe that routine is possible IF you have built up to that kind of output, but the routine itself doesnt seem that great tbh. is he to be on gear?
    #5
    Knighty
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    RE: mariusz pudzianowski 2003/11/08 21:29:27 (permalink)
    Why would somebody who has to be so focussed on being the world's strongest man piss around with crappy exercises like leg extensions and hamstring curls?
    They have no functional value (Unless you want to be the world's best quad extender or hamstring curler), same applies to him doing pulldowns and french presses - why would he waste his time?

    Also, another thing that's caught my attention is the swimming practice? Swimming should NOT be incorporated into a land based training program - so again, what's the use in wasting his time with something that will offer him nothing?
    #6
    veganlifter
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    RE: mariusz pudzianowski 2003/11/08 21:54:33 (permalink)
    knighty, i've seen similar routines with other strongmen as well, check out the mad norwegian for instance:
    http://www.power-viking.com/

    #7
    mb
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    RE: mariusz pudzianowski 2003/11/09 07:58:07 (permalink)
    quote:
    Originally posted by trickyricky

    what bit is hard to believe (i must be naive today)chers for the routine though, do you have any of the other strong man competitors routines, just to compare them? thanx lads



    I can't believe such volume and high reps as 6x20 would be beneficial for a strongman. But if someone can get something out of it, I suppose it's him.

    As a comparison, here is Svend Karlsen's schedule, it has much less in the way of volume and high reps:

    quote:

    Training for season 2004 !

    Day 1

    Barbell curl, or Log curl 2-3 set of 6-12 reps.

    Tier flip 3 set of 6,8, and 10 flips.
    Stones 3 set of 5 reps.

    Close grip bench press 1 set of 4-6 reps and 1 set of 10-14 reps.
    Laying French press 2 set of 8-12 reps.
    Push down 2 set of 8-12 reps.

    Crunches with weights 3 set of 12 reps +.


    Day 2

    Front squat 2 set of 4-6 reps.
    Karlsen Squat 3 set of 8-12 reps.
    Leg extension 3 set of 12-16 reps.


    Calf raise 3 set of 20 reps +.

    Concept II row 3 set of 500 meters.


    Day 3

    Fast walking, or easy swimming for 1 hour !


    Day 4

    Apollon axle 1 set of 1-3 reps and 1 set of 6-10 reps.
    Log lift 1 set of 4-8 reps and 1 set of 8-12 reps.
    Side lateral 1 drop set.
    Karlsen Crusefix flies 2 set of 3*8.
    Upright row 2 set of 8-12 reps.


    Incline log 1 set of 3-6 reps and 1 set of 12 reps +.
    Cross over 3 set of 8-12 reps.


    Day 5

    Dead lift 2 set of 3-6 reps.
    Seated row 3 set of 8-12 reps.
    Pull downs 3 set of 8-12 reps.
    Shrugs 3 set of 12 reps +.
    Bent over side lateral 3 set of 8-12 reps.


    Day 6

    Fast walking or swimming for 1 hour !


    Day 7

    Yoke race 3 set of 25 meters.
    Farmers walk 2 set of 2*35 meters.
    Conans wheel 2 set of 3 laps, increase weight.
    Truck pull training 3 set of 5-10 meters for start.
    Loading 3 set of 5 kegs/sack 5 to 10 meter.

    PS ! On this day u can work other events also if needed ! And also change them from training to training !


    Day 8

    Rest and take massage and sauna if u can !




    Even more so, Jamie Reeves:

    quote:

    Monday
    Squats - 2x3-5
    Half Squats - 2x3-5
    Quarter Squats - 2x3-5
    Sled Pulls forwards
    Sled Pulls backwards

    Wednesday
    Decline Press - 2x3-5
    Bench Press - 2x3-5
    Incline Press - 2x3-5
    Med Ball throws for height
    Med Ball throws for distance

    Friday
    Deadlift from toes - 2x3-5
    Deadlift - 2x3-5
    Deadlift from knees - 2x3-5
    Floor Bent-Over Rows - 2x3-5
    Hang Bent-Over Rows - 2x3-5

    Sunday
    Seated Dumbell Press - 2x3-5
    Seated Hammer Press - 2x3-5
    Seated Reverse Press - 2x3-5
    Floor Upright Rows - 2x3-5
    Hang Upright Rows - 2x3-5
    #8
    trickyricky
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    RE: mariusz pudzianowski 2003/11/09 14:23:16 (permalink)
    im surprised there isnt any zercher squats or that many cleans,but what they do seems to work for them -chers fellas
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    bigmac
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    RE: mariusz pudzianowski 2003/11/11 11:06:22 (permalink)
    alot of front squatters there. i would think marius could handle the routine as i would estimate he is on a boatload of test and halo's.

    i remember seeing him interviewed and he was saying he had a bad time when he was in prison. the guy is 280 ripped and a former top kickboxer and karate specialist. jesus how tough are the guys in polish prisons if marius got some ****
    #10
    DerMalePhonkMann
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    RE: mariusz pudzianowski 2003/11/11 12:02:00 (permalink)
    What's a Karlsen squat?
    #11
    trickyricky
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    RE: mariusz pudzianowski 2003/11/11 12:25:35 (permalink)
    a pause squat i think (could be wrong)
    #12
    DerMalePhonkMann
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    RE: mariusz pudzianowski 2003/11/11 14:24:52 (permalink)
    Like a box squat?
    #13
    suggy3001
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    RE: mariusz pudzianowski 2003/11/11 17:05:42 (permalink)
    presumably a squat with an isometric pause at the bottom, not a box squat
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    DerMalePhonkMann
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    RE: mariusz pudzianowski 2003/11/13 11:26:37 (permalink)
    So it's just a regular squat, but you pause at the bottom. What is the point of that?
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    suggy3001
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    RE: mariusz pudzianowski 2003/11/13 12:21:45 (permalink)
    you would develop a lot of strength in that position. not that essential to a SM that i can see, although the endurance factor would no doubt be beneficial.
    #16
    bigmac
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    RE: mariusz pudzianowski 2003/11/13 12:46:48 (permalink)
    if you do a search on here i posted a video link to Marius squatting about 7 months ago. takes a while to load if you aint got broadband though
    #17
    APB
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    RE: mariusz pudzianowski 2003/11/13 16:22:43 (permalink)
    quote:
    Originally posted by bigmac

    if you do a search on here i posted a video link to Marius squatting about 7 months ago. takes a while to load if you aint got broadband though



    Here ya go, save you a little time searching:

    ftp://ftp.pudzian.pl/video/DVD_sample.mpg
    #18
    Boxer
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    RE: mariusz pudzianowski 2003/11/14 00:10:30 (permalink)
    Doh. It doesn't seem to be working now :(
    #19
    Big Ed
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    RE: mariusz pudzianowski 2003/12/04 14:29:05 (permalink)
    Got to meet the big guy today, I couldn't believe it to see him in person. Well I'm a Hugo Girard fan, but he'll do. Mariusz was in Southend-on-sea today for the opening of a GNC store in town. I managed to get a few pics aswell as an autograph. But to stand next to the guy was awesome, just the size of his arms blew me away. And when I actually shock his shovel of a hand my knees were shaking like anything. I am sure when I get the pics developed. I'll post them on the site.
    #20
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