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Strongman Mariusz Pudzianowski Tribute

Mariusz Pudzianowski TributeBio Mariusz Pudzianowski

Official Site:

Mariusz Pudzianowski has been involved in strength sports since the December of 1990. At the young age of 16, he entered his first national bench press competition and managed to press 160kg (353lb). Two years later, Mariusz joined the four-wheel club with a 205kg (452lb) lift. His domination of the Polish Championships in the four years that he entered would be the beginning of a pattern of victories that would lead him to become the Word's Strongest Man in 2002.

Aside from being a world-class strength athlete, Mariusz maintains and constantly improves his agility, conditioning, and general physical preparedness through other athletic endeavors. He is an exponent of Kyokushin karate (fourth kyu), which he has been practicing since the age of 11. He was also a competitive boxer for seven years, three of which were spent in the Kosedowski League. On May 1, 1999, Mariusz entered his first Strongman competition, which was held in Plock, Poland. Mariusz is a favorite every Strongman competition he enters, having been defeated only twice in Poland through 2002, and his worst placing being a respectable second.

Strong Man's World Records held by Mariusz Pudzianowski:

- The clock
- The parallel stairs (carrying 3 weight on the stairs)
- The walk of lumberman (carrying of 180kg heavy block)
- Over - rolling of tire (8 turns)
- Run with suitcases of 125kg each
- The walk of farmer
- Combined competition (embarking of sacks and run with an anvil)

The measurements of Mariusz Pudzianowski:

Pudzianowski- Biceps 56 cm
- Nape 54 cm
- Waist 92 cm
- Thigh 80 cm
- Weight 132 kg
- Height 186 cm
- Chest 148 cm
- Forearm 45 cm

Own records:

- Bench Press 275 kg
- Squat 360 kg
- Deadlift 395 kg

Mariusz Pudzianowski's Sample Training Cycle Workout

As one of only a handful of Strongmen, 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.

Warning! This is a very demanding schedule even for Mariusz's closest friends and fellow Polish strongmen. Dear reader, if your aspiration is to become a strongman, remember that Rome wasn't built in a day. Train with utmost intensity, but know your limits. (...)

Python's Training


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.

Mariusz Pudzianowski 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)

Mariusz Strongman 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

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.

"Sport dla wszystkich. Kulturystyka i fitness"

Mariusz Pudzianowski Workout Video

Mariusz Pudzianowski's Pics

Mariusz Pudzianowski Mariusz Pudzianowski Mariusz Pudzianowski Mariusz Pudzianowski

Return to the World Strongman Competitor Index


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