After securing a win in the 2023 Arnold Strongman Classic, Mitchell Hooper is getting ready for his upcoming participation in the World’s Strongest Man (WSM) contest. The highly anticipated event, which is widely regarded as the most prestigious competition in the sport, is set to take place on April 19-23, 2023, in Myrtle Beach, SC. Hooper aims to improve his eighth-place finish from last year.
Despite his rigorous training regimen for WSM, Hooper remains committed to sharing his knowledge and expertise with his 17,000-plus subscribers on YouTube. The accomplished strongman released videos on March 8 and March 15, 2023, detailing the best ways to program training and nutrition for fellow strongman athletes. The first video is available for viewing below:
Despite being a newcomer to the world of competitive strongman, Mitchell Hooper credits his swift ascent to his athletic background and educational approach. With a focus on programming and a cerebral perspective on the sport, he sets himself apart from his top-tier competitors.
For Hooper, mechanics take precedence over all else when it comes to events. By prioritizing proper technique, he maximizes his chances of success. However, he is quick to point out that training and recovery must go hand-in-hand, with sufficient recovery needed to counteract the increased intensity of training. Without adequate recovery, injury becomes a serious risk.
While many view strength sports as inherently dangerous, Hooper argues that they actually have a lower incidence of injury compared to other sports. This is due to the relative lack of variables in competition. A dead weight lift, for example, doesn’t have the unknown variables that can cause injuries in other sports.
Optimizing Nutrition for Strongman Competitions:
When it comes to nutrition for strongman, Hooper believes in breaking it down into two key components: macronutrients and micronutrients. Macronutrients, which include fats, carbohydrates, and protein, are essential for providing the body with energy during events. Since strongman events are generally short bursts of energy lasting no longer than 75 seconds, carbohydrates are the primary fuel source after the initial five seconds, during which creatine provides the energy boost.
According to Hooper, everyone in strength sports should be taking between five to ten grams of creatine per day. Protein is necessary for muscle recovery, and fats are important for maintaining joint health. However, when cutting weight, cutting carbs for extended periods can be counterproductive. Additionally, the body requires micronutrients like vitamins and minerals, which are absorbed through the consumption of whole foods like meats, fruits, and vegetables. Without micronutrients, the body cannot efficiently utilize the energy provided by macronutrients.
Hooper stresses that diets should consist of whole foods rather than solely relying on protein shakes or supplements. If there is a lack of meat, fruits, or vegetables in one’s diet, he recommends taking a multivitamin to offset any deficiencies.
Developing a Training Program Tailored for a Specific Strongman Contest:
As per Hooper’s analysis, strongman events can be categorized into two areas: maximal strength or muscular endurance, which guides programming for strongman contests. Athletes need to move weights in events like the log or Atlas Stone to score points, and without sufficient strength, they are unlikely to do so. Similarly, events like yoke walks, loading races, or events for reps require muscular endurance, and athletes without it will struggle to score fast times.
Hooper has analyzed the events for the 2023 WSM contest and categorized them as either maximal strength or muscular endurance. The events include:
Qualifying Events for the 2023 World’s Strongest Man CompetitionEvent One — Loading Race — Muscular Endurance:
Event Two — Deadlift Machine — Muscular Endurance
Event Three — Log Ladder — Muscular Endurance
Event Four — Conan’s Wheel — Muscular Endurance
Event Five — Kettlebell Toss — Maximal Strength
Event Six — Stone Off — Muscular Endurance
2023 World’s Strongest Man — Final
Event One — Fingal’s Fingers — Muscular Endurance
Event Two — KNAACK Deadlift — Muscular Endurance
Event Three — Reign Shield Carry — Muscular Endurance
Event Four — Max Dumbbell — Maximal Strength
Event Five — Vehicle Pull — Muscular Endurance
Event Six — Atlas Stones — Muscular Endurance
According to Mitchell Hooper, who recently won the 2023 Arnold Strongman Classic, training for the upcoming 2023 World’s Strongest Man (WSM) contest requires a focus on muscular endurance rather than maximal strength. This is due to the varied nature of the events, which require different types of strength and endurance.
In the lead-up to the competition, strength training will be an essential component of an athlete’s programming. However, about five weeks before the contest, the frequency of strength training will taper off to ensure adequate recovery time. Meanwhile, training for muscular endurance will become increasingly important as the contest nears.
Individual training programs may differ, but typically, strength training involves one- to five-rep ranges, while muscular endurance training involves six or more reps. By focusing on building muscular endurance, athletes can improve their performance in events that require sustained effort, such as yoke walks and loading races.
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Weekly Training Schedule for WSM Contest Preparation:
To optimize training during contest prep, movement patterns must take priority when structuring training each week. The specific movement patterns are determined by the events in the contest. For the 2023 WSM, events like the Deadlift Machine and Kettlebell Toss in Qualifying require training a hinge movement pattern, while the Log Ladder necessitates training for an overhead press. The Loading Race calls for training carries, while the outlier movement patterns are squatting and pulling.
When determining which days to train, Hooper recommends considering the total weekly volume as the primary metric. Regardless of whether an athlete trains three days in a row and takes four days off or trains every other day, burnout is equally likely if the total weekly training volume is the same.
Training for Muscular Endurance vs. Maximal Strength in Strongman Contests:
According to Hooper, when it comes to training, it’s not just about targeting specific muscles but rather focusing on movements. The goal is not to recover muscles but rather to recover the nervous system. To progress in weight, Hooper suggests aiming for a range of two to five percent every week.
When it comes to recovery, Hooper emphasizes three key pillars: sleep, nutrition, and stress management. To optimize sleep, he recommends avoiding the use of phones before bedtime, ensuring a dark and cool sleeping environment, and maintaining a consistent bedtime and wake time each day.
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