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Mitchell Hooper Breaks Down Strongman Vitamin; Programming for Maximal Energy and Muscular Endurance

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 probably the most coveted contest within the sport will happen on April 19-23, 2023, in Myrtle Seashore, 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 along with his 17,000-plus YouTube subscribers. The elite strongman printed movies and March 8 and March 15, 2023, discussing the way to program coaching and diet for strongman athletes. Try the primary video under:

[Related: Evan Singleton’s Tips for Aspiring Strongman Athletes]

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.


On the subject of occasions, I strategy it extra from my mechanics than…every other strongman.

Coaching and restoration go hand-in-hand. As coaching ramps up, restoration have to be enough to compensate for that elevated depth. A deficiency in restoration mixed with intense coaching will increase the chance of damage.

[Many] consider power sports activities to be inherently harmful. They really [have] lowest incidence of damage in comparison with each different sport.

The explanation for the decrease fee of damage, in line with Hooper, is because of fewer variables throughout competitors. A log elevate, for instance, is “lifeless weight,” which means that the purpose 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, brief bursts of power are rewarded; subsequently, carbohydrates are the first gasoline supply after 5 seconds. The primary 5 seconds of power are supplied by creatine.

Each single individual 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 chopping weight, it’s a lure to chop carbs for prolonged durations. By means of 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.

For this reason most diets ought to include entire meals somewhat than solely protein shakes or the like. If there’s a lack of meat, fruits, or greens in a single’s weight-reduction plan, Hooper recommends a multivitamin to offset the deficiency.

Editor’s Be aware: The content material on BarBend is supposed to be informative in nature, nevertheless it shouldn’t be taken as medical recommendation. When beginning a brand new coaching routine and/or weight-reduction plan, it’s at all times a good suggestion to seek the advice of with a trusted medical skilled. We aren’t a medical useful resource. The opinions and articles on this web site are usually not supposed to be used as prognosis, prevention, and/or remedy of well being issues. They don’t seem to be substitutes for consulting a professional medical skilled.

[Related: Brian Shaw to Compete in His Final World’s Strongest Man Contest in 2023]

Program for the Particular Contest

Hooper analyzes if the occasions check considered one of 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, corresponding 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 instances in occasions like yoke walks, loading races, or occasions for reps, they’ll 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 Energy
  • Occasion Six — Stone Off — Muscular Endurance

2023 World’s Strongest Man — Last

  • 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 Energy
  • Occasion 5 — Car Pull — Muscular Endurance
  • Occasion Six — Atlas Stones — Muscular Endurance

Given the unfold of the occasions, programming to enhance muscular endurance is probably going extra helpful than coaching for maximal power for the 2023 WSM contest. Energy coaching shall be frequent when programming a contest like this till roughly 5 weeks earlier than the competition. At that time, it is going to nonetheless be included however taper off as competitors day approaches.

Coaching for muscular endurance follows the other trajectory. Will probably be the main target of sometimes coaching when beginning a program however will improve steadily as the competition nears. Whereas it modifications individually, power coaching often falls in a one- to five-rep vary, whereas coaching for muscular endurance is six or extra reps.

[Related: Here Are the 2023 Europe’s Strongest Man Events]

Weekly Programming

Motion patterns needs to be prioritized when deciding the way to construction coaching every week throughout contest prep. These patterns are primarily based 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 more likely to result in burnout as coaching each different day if the overall weekly coaching quantity is equal.

Strongman coaching will not be like bodybuilding coaching.

We’re not muscular tissues, we’re actions. We’re not attempting to get better muscular tissues, we’re attempting 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 evening and every morning.

Extra Strongman Content material

Featured picture: @mitchellhooper on Instagram



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