Hercules Maris’s training plan, the plan requires a lot of effort, MuscleNet is only for reference and reference by bodybuilding enthusiasts, I hope you can train according to your own abilities and needs .
As one of the few professional strong men, Maris trains twice a day, five days a week. The following is an example of his training cycle, using many exercises. Warning! This is a very demanding training program, even for Maris's best friend, the strong Polish guy. Dear reader, if your ideal is to become a strong man, please remember that Rome was not built in a day. Train with extreme intensity and you will know your limit.
Monday
Morning gym 9:00
Back squat
Warm-up: 8 groups, gradually increasing weight from 60 to 160kg
Formal group: Gradually increase the weight from 160 to 280kg, and the number of times per group decreases from 6 to 2
Maris uses an Olympic-style squat (observed shoulder-width stance, squatting to thigh level), using a belt and bandage (knee)
Leg curl (biceps)
6 groups, 20 times each
Leg flexion and extension (quadriceps)
6 groups, 20 times each
Pulley pull-down
6 groups, 15 times each
Pull-ups
6 groups, 10 times each
Pull down the back of the neck
4 sets of 15 reps each
Barbell rowing
4 sets of 15 reps each
Abs: 6 groups, 30 times each
Use movements (hanging leg raises, various sit-ups)
Afternoon training (19.00) using strongman competition equipment
Carrying sandbags (130kg on back)
3 times, 170 meters each time
Conan Carousel - 290kg
3 times 2.5 laps
Flip the tire
3 groups, ten reps per group
Tuesday
Morning gym (9.00)
Front Squat
Add to 250KG
Calf training
6 groups, 15 times each
Standing press
Warm-up – 7 sets from 60 to 100kg
Formal group - 6 groups gradually increasing the weight of 110, 120, 130, 140kg, each group 5-4 times
Deadlift
Warm-up set – 6 times 200kg
Formal group – increased to 300kg
Good morning actions
8 groups 100KG
Afternoon training (19.00)
Walking with weight
300 kg 3 times 15 meters
Use competition equipment to perform standing press
3 sets of 10 times, using 120kg
Horizontal lift
Hold a 40kg weight for 30 seconds
Wednesday
Morning gym (9.00)
Bench Press
Warm-up set – increase to 180kg, 8 sets in total
Formal group – increased weight from 150kg to 220kg, and reduced the number of reps from 8 to 2
Barbell arm flexion and extension increased to 80kg
Standing French press
Afternoon (19.00)
Same as Monday plus climbing stairs with weights
These are some of Maris's training sessions. All classes begin with 15 minutes of jumping rope (like a boxer does). Each workout ends with an ab workout. In addition to these, there are karate training and restorative training, including swimming, and medium-distance running twice a week.