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.