Mariusz Pudzianowski’s Diet and Workout Schedule
OK, now the following is going to look outright insane. And it is. But, then, so is Mariusz, the multiple time Worlds Strongest Man (WSM) Winner.
I remember the first time I saw Mariusz competing in the WSM, I couldn’t believe my eyes. The guy looked, and performed, unlike any of the other competitors. He was leaner (much leaner), faster, and unstoppable.
How did he get that way? A ridiculous training program and an even more insane diet. Mariusz trains twice a day, 6 days a week. He’s got 3 workouts that he alternates. In the morning he does gym training, and in the evening he does event training.
Let’s take a look:
Day One – Morning Workout – 9am
Back Squats: 8 x 6-2 (sets x reps)
Leg Curls: 6 x 20
Leg Extension: 6 x 20
Pull ups: 6 x 15
Chin ups: 6 x 10
Behind the neck Pull down: 4 x 15
Rows: 4 x 15
Abs: 6 x 30 (on exercises like hanging leg raises, side bends, etc)
That is not a joke! He does all of that in one session only lasting 90 minutes! He works FAST. No wonder he’s so ripped.
Day One – Evening – 6pm
Sandbag Carry: 3 x 170 meters
Conan’s Wheel: 3 x 2.5 revolutions
Tire Flip: 3 x 10 flips
Day Two – Morning – 9am
Front Squats: Up to a single at 250 kilos
Calf Work: 6 x 15
Overhead Press: Work sets – 6 x 5-4
Deadlifts: Up to a set with 300 kilos (for a few reps, 2 or 3)
Good Mornings: 8 x multiple reps
Day Two – Evening – 6pm
Bushman’s Walk: 3 x 15 meters @ 300 kilos
Presses with Machine Used in Competition: 3 x 10 @ 120kg
Crucifix Hold: 40 kilos for 30 seconds
Bench Press: Multiple sets of 8 to 2 reps
Barbell Triceps Extensions: work up to 80 kilos
Standing French Press
Day Three – Evening – 6pm
Same as Day One plus Power Stairs and Parallel Stairs
Doesn’t seem like enough? Well, apparently Mariusz didn’t either. So, he also does Karate twice a week, swimming, and medium distance running! He also jump ropes daily.
What about diet? Here’s a quote from Muscle and Fitness magazine:
“My energy comes from my diet. 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.”
Yes, he said “candy”. But, if you trained like he did, you could eat all the candy you wanted also!
Personally, I think the “secret” is the sauerkraut.