Stoltman reveals a brand new warm-up routine; methods to win his subsequent two elite contests.
Final up to date on December sixteenth, 2024
In early December 2024, three-time reigning World’s Strongest Man (WSM) champion Tom Stoltman vlogged his first exercise to arrange for the 2025 Arnold Strongman Classic (ASC).
After a string of subpar performances and injuries in late 2024, Stoltman parted along with his title-winning coach, Dan Hipkiss, and employed MSc Osteopath Aaron Caseley to supervise his coaching.
“I’m far more muscular, far more conditioned,” Stoltman stated throughout a high-rep hypertrophy session.
Stoltman begins contest prep on Dec. 17, 2024, and says, “Subsequent 12 months, I’ll be the primary British to win the Arnold.” Right here’s a take a look at how he plans to do it.
[Related: 2024 World’s Strongest Woman Results]
Let the Beneficial properties Start
“Heat-up is so essential. I didn’t [warm up properly] earlier than Aaron got here,” Stoltman confessed. His warm-ups are a compulsory 20 to 25 minutes. “It’s the distinction between [winning and not winning]. I realized that the exhausting method.”
Stoltman credit Caseley along with his current second-place end on the 2024 Rogue Strongman Invitational, the place he tied with 2018 WSM champion Hafthor Björnsson.
Revamped Routine
The nice and cozy-up regime consisted of needle threading, standing wall foam rolls, behind-the-back banded exterior rotations, and I-Y-T raises. Then, a couple of units of straight-arm cable pushdowns fired his lats for overhead presses.
The primary workouts had been:
The main focus was on mild weights and strict kind to ease into heavy coaching.
Log Press & Longer Breaks
One main enchancment to Stoltman’s coaching is resting longer between units to optimize his power potential. “I used to do an train then have 30 seconds [interset breaks],” he famous.
Power is the power to maneuver a weight, making one-rep max a key measure of peak drive output. Totally recovering between units helps to elevate extra weight, and analysis reveals that two to five-minute breaks optimize power efficiency (1).
Stoltman famous his log press changes, “Maintain the shape with my knees pushing out of the way in which as an alternative of right down to hold that nice-looking log press.”
Single-Leg Squat for Bulletproof Knees
Stoltman stood with one foot on a weight plate along with his heels elevated. He hinged at the hips, pushed his butt again, and squatted in brief motions. “It’s superb for bulletproofing the knees and coordination,” Stoltman stated. “[The goal] is to really feel your glutes.”
Stoltman’s Plans for 2025
“I’m specializing in massive competitions.” Stoltman can also be the three-time reigning Britain’s Strongest Man champion, however he’ll sit out of subsequent 12 months’s occasion on Feb. 1, 2025, to as an alternative prioritize the 2025 ASC. “My physique can be battered,” Stoltman predicted. “I’m not the one man representing Britain at Arnold’s. It’s loads of stress.”
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Reference
- Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The Significance of Muscular Power: Coaching Concerns. Sports activities medication (Auckland, N.Z.), 48(4), 765–785. https://doi.org/10.1007/s40279-018-0862-z
Featured picture: @tomstoltmanofficial on Instagram