Canadian strongman Mitchell Hooper, the reigning 2023 Arnold Strongman Classic champion, is currently in the midst of preparing for his next competition — the 2023 World’s Strongest Man (WSM), which is scheduled to take place in Myrtle Beach, South Carolina from April 19-23, 2023. The transition from the Arnold Strongman Classic to the World’s Strongest Man didn’t leave Hooper with much time to rest, so he’s been training hard in anticipation of the upcoming event.
Mitchell Hooper Focuses on Wellness and Training for World’s Strongest Man Competition
In addition to training hard, Hooper is also prioritizing his wellness in the lead-up to the World’s Strongest Man competition. He recently documented some of his wellness practices in a video posted on his YouTube channel on April 3, 2023. In the video, Hooper explained that he’s been doing other work to maintain optimal wellness, such as foam rolling and stretching, to prevent injuries and ensure his body is in the best possible condition for the competition.
Mitchell Hooper Shares His Workout Strategy for World’s Strongest Man Competition
To prepare for the World’s Strongest Man competition, Hooper is utilizing what he calls a “boring” workout routine that focuses on the basics of strength training. The routine includes deadlifts, squats, overhead presses, and other compound exercises that are key to building full-body strength. In a recent interview with BarBend, Hooper explained that he prefers a simpler approach to training and believes that mastering the basics is crucial for success in strongman competitions.
Champion Strongman Prioritizes Shoulder Health for World’s Strongest Man Competition
Mitchell Hooper, the reigning champion of the Arnold Strongman Classic, is gearing up for the World’s Strongest Man competition. Despite the quick turnaround between events, Hooper has been training hard and prioritizing his shoulder health in the lead-up to the competition.
Accessory Movements Take Priority in Champion Strongman’s Training Regimen
At a recent training session at Athletic Kulture in Canada, Mitchell Hooper focused on “accessory” movements rather than the major lifts typically associated with strongman training. Hooper performed exercises like bent-over lateral raises, standing lateral raises, face pulls, and kettlebell walks to target his shoulder muscles and improve joint stability.
Champion Strongman Tailors Training to Meet Demands of World’s Strongest Man Finals
When asked about his focus on shoulder health, Mitchell Hooper cited the events in the finals of the World’s Strongest Man competition. The competition’s events typically require a great deal of shoulder strength and stability, and Hooper’s training regimen reflects his focus on preparing for these challenges.
“If you think about the events in the [WSM] Finals, max dumbbell and Fingal’s Fingers can be particularly taxing on shoulder stability. So, (I’m) dedicating a day to that … I’m not as big and as strong in the chest and shoulders as most. So, working on weaknesses while preparing for [competitions] …
This is the hardest bit of all of the training, to me. Doing some of this basic, boring stuff. Because you don’t get into this sport because you enjoy building a base. You get into the sport because you enjoy lifting heavy things.”
Mitchell Hooper’s Shoulder-Health Focused Routine: Tips for Better Results
During his training session at Athletic Kulture in Canada, Mitchell Hooper’s videographer asked him to elaborate on his choices for the day’s routine. With a master’s degree in exercise physiology and his own training studio, Hooper shared some expert advice on how to get the most out of a shoulder-health-focused workout.
When performing bent-over dumbbell lateral raises, Hooper provided some tips for targeting the rear deltoids more effectively:
“Biomechanically, if you externally rotate your arm, you’re taking [the muscular stress] off of your rear delts and you’re taking it off of your back, and you’re turning it into more of a [side deltoid-focused] lateral raise. So try to keep the elbows pointed out to the side.”
As he completed the “waiter’s walk,” Hooper provided valuable insights into how to improve shoulder stability during the overhead exercise.
“Elevated scapula — bring your AC joint to your ear. And actively stabilize the shoulder. Actively squeeze everything around the shoulder. Keep it protected.”
During the session, Hooper also performed bottoms-up kettlebell walks, which required him to invert the weight and aim the ball of the kettlebell towards the ceiling, further challenging his shoulder stabilizers. As he completed the exercise, Hooper offered practical tips to enhance performance.
“Anyone can squeeze the handle so hard that inertia doesn’t matter. The key is to have a super-loose hand, so the responsibility is on your elbow to stay under your hand, rather than your hand doing the work for you.”
At the end of the workout session, Hooper stepped onto the scale and shared with his 18,400 subscribers that he weighed in at 145.4 kilograms (320.5 pounds). He also revealed that he was five pounds heavier than he was at the 2022 WSM. To finish off the routine, Hooper performed cable external rotations to strengthen his rotator cuffs, and ended with a three-minute treadmill run with the goal of achieving maximum distance.
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Mitchell Hooper, the former marathon runner and current Arnold Strongman Classic champion, wrapped up his recent workout with a three-minute treadmill run, covering a distance of 608 meters (.37 miles). In his YouTube video, he emphasized the significance of the treadmill work and how it could potentially benefit his performance in the upcoming World’s Strongest Man competition.
“Think about this. What’s the most important quality for us to be able to do well at World’s [Strongest Man]? Think of the events … Start with the Loading Medley — obviously running. Conan’s [Wheel] — obviously direct carryover in terms of endurance of the legs. Shield Carry — obviously endurance of the legs. Truck pull — obviously endurance of the legs. Deadlift, you could train that indirectly.
I’m going to say there’s four or five events that all directly relate to your ability to run. So it’s sort of, arguably, one of the most important things to do, you’d think.”
Hooper’s shoulder-health focused routine may not be the most exciting, but he believes it could make all the difference in his upcoming competition. At the 2023 World’s Strongest Man (WSM), Hooper hopes to improve upon his eighth place finish from last year, which was won by Tom Stoltman. The two strongmen last faced off at the 2023 Arnold Strongman Classic, where Hooper’s victory placed him six spots ahead of the two-time WSM champion.
Overview
Mitchell Hooper, the Canadian strongman and reigning champion of the 2023 Arnold Strongman Classic, is currently preparing for the 2023 World’s Strongest Man competition in Myrtle Beach, South Carolina. Despite the limited time between events, Hooper has been prioritizing his wellness and training hard to ensure he is in optimal shape for the upcoming competition. He has been focusing on shoulder health, as the events in the World’s Strongest Man competition finals typically require a great deal of shoulder strength and stability. To target his shoulder muscles and improve joint stability, Hooper has been incorporating accessory movements into his training regimen, such as bent-over lateral raises, standing lateral raises, face pulls, and kettlebell walks. During his training session, he also provided tips on how to effectively perform these exercises and enhance performance. Hooper ended his recent workout session with a three-minute treadmill run, covering a distance of 608 meters.
Courtesy Image @ MitchellHooper (Instagram)
Courtesy Streaming @ MitchellHooper (Youtube)
