After successful the 2023 Arnold Strongman Traditional to cap off a historic rookie season, Mitchell Hooper is making ready for his second look on the World’s Strongest Man (WSM) contest. The 2023 version of essentially the most coveted contest within the sport will happen on April 19-23, 2023, in Myrtle Seaside, SC. Hooper will try to enhance upon his eighth-place end in 2022.
Nevertheless, coaching for WSM doesn’t imply Hooper is taking time away from sharing his experience together with his 17,000-plus YouTube subscribers. The elite strongman printed movies and March 8 and March 15, 2023, discussing the right way to program coaching and diet for strongman athletes. Try the primary video under:
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Regardless of solely stepping into aggressive strongman three years in the past, Hooper attributes his blazingly quick success to his athletic and academic background. Not solely has he applied programming to nice impact off that athletic baseline, however his mental strategy to the game separates him from a lot of his top-tier competitors.
In terms of occasions, I strategy it extra from my mechanics than…some other strongman.
Coaching and restoration go hand-in-hand. As coaching ramps up, restoration should be ample to compensate for that elevated depth. A deficiency in restoration mixed with intense coaching will increase the chance of damage.
[Many] imagine power sports activities to be inherently harmful. They really [have] lowest incidence of damage in comparison with each different sport.
The rationale for the decrease charge of damage, in accordance with Hooper, is because of fewer variables throughout competitors. A log carry, for instance, is “useless weight,” that means that the objective of lapping and urgent a log overhead doesn’t have unknown variables like different gamers on a area to account for.
Hooper breaks down the diet for strongman into two classes: macronutrients and micronutrients. The previous consists of fat, carbs, and protein. Since each occasion in strongman not often lasts longer than 75 seconds, quick bursts of power are rewarded; due to this fact, carbohydrates are the first gasoline supply after 5 seconds. The primary 5 seconds of power are supplied by creatine.
Each single particular person in power sports activities ought to take 5 to 10 grams of creatine per day.
Protein is especially for muscle restoration, and fat are “used to maintain joints wholesome.” When slicing weight, it’s a lure to chop carbs for prolonged intervals. Via the absorption of macronutrients, the physique receives micronutrients (i.e., nutritional vitamins and minerals) from meals like meats, fruits, and veggies. With out micronutrients, the physique is not going to make the most of the power supplied by macronutrients optimally.
This is the reason most diets ought to include complete meals moderately than solely protein shakes or the like. If there’s a lack of meat, fruits, or greens in a single’s food plan, Hooper recommends a multivitamin to offset the deficiency.
Editor’s Notice: The content material on BarBend is supposed to be informative in nature, however it shouldn’t be taken as medical recommendation. When beginning a brand new coaching routine and/or food plan, it’s at all times a good suggestion to seek the advice of with a trusted medical skilled. We’re not a medical useful resource. The opinions and articles on this web site should not supposed to be used as prognosis, prevention, and/or therapy of well being issues. They don’t seem to be substitutes for consulting a professional medical skilled.
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Program for the Particular Contest
Hooper analyzes if the occasions check one among two areas: maximal power or muscular endurance. This informs programming for strongman contest. If an athlete can’t transfer a weight that an occasion requires, equivalent to a log or an Atlas Stone, they’re unlikely to attain any factors. If an athlete doesn’t have the muscular endurance to attain quick occasions in occasions like yoke walks, loading races, or occasions for reps, they are going to equally rating poorly.
For instance, the 2023 WSM occasions include the next and their categorization as maximal power or muscular endurance:
2023 World’s Strongest Man — Qualifying
- Occasion One — Loading Race — Muscular Endurance
- Occasion Two — Deadlift Machine — Muscular Endurance
- Occasion Three — Log Ladder — Muscular Endurance
- Occasion 4 — Conan’s Wheel — Muscular Endurance
- Occasion 5 — Kettlebell Toss — Maximal Power
- Occasion Six — Stone Off — Muscular Endurance
2023 World’s Strongest Man — Ultimate
- Occasion One — Fingal’s Fingers — Muscular Endurance
- Occasion Two — KNAACK Deadlift — Muscular Endurance
- Occasion Three — Reign Defend Carry — Muscular Endurance
- Occasion 4 — Max Dumbbell — Maximal Power
- Occasion 5 — Automobile Pull — Muscular Endurance
- Occasion Six — Atlas Stones — Muscular Endurance
Given the unfold of the occasions, programming to enhance muscular endurance is probably going extra useful than coaching for maximal power for the 2023 WSM contest. Power coaching might be frequent when programming a contest like this till roughly 5 weeks earlier than the competition. At that time, it would nonetheless be included however taper off as competitors day approaches.
Coaching for muscular endurance follows the other trajectory. It will likely be the main focus of sometimes coaching when beginning a program however will improve steadily as the competition nears. Whereas it adjustments individually, power coaching normally falls in a one- to five-rep vary, whereas coaching for muscular endurance is six or extra reps.
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Motion patterns ought to be prioritized when deciding the right way to construction coaching every week throughout contest prep. These patterns are based mostly on what the competition’s occasions name for. On the 2023 WSM, the Deadlift Machine and Kettlebell Toss in Qualifying name for coaching a hinge. The Log Ladder requires coaching an overhead press. The Loading Race requires coaching carries. The 2 outlier motion patterns are squatting and pulling.
When deciding which days to coach, Hooper talked about that complete weekly quantity is the metric that issues. Coaching three days in a row and 4 days off is simply as prone to result in burnout as coaching each different day if the overall weekly coaching quantity is equal.
Strongman coaching just isn’t like bodybuilding coaching.
We’re not taking a look at muscular tissues, we’re taking a look at actions. We’re not making an attempt to get better muscular tissues, we’re making an attempt to get better nervous system.
Hooper suggests progressing in weight by two to 5 p.c each week is the vary to focus on. Hooper’s three pillars for restoration are optimizing sleep, diet, and stress. For improved sleep, Hooper recommends not going to mattress along with your telephone, sleeping the place it’s darkish and chilly, and having a bedtime and wake time keep constant every night time and every morning.
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Featured picture: @mitchellhooper on Instagram