Rogelio
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- May 2, 2025
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Tom Stoltman's five-day split for strongman training focused on three main areas: event-specific work, maximal strength, and increasing overload. Atlas Stone training three to five times a week is important to him. He also eats 8,000 to 14,000 calories every day and does physiotherapy and physical recovery at the same time.
Visualization and controlled breathing are part of his mental game. Stoltman is not just stronger than his rivals; he also has a more complete plan to become the strongest man in the world.
You'll notice that Stoltman doesn't just lift big weights. He uses progressive overload in a planned way over the course of his five-day training split, which goes above and beyond what is required for competition. Tuesday's deadlifts and Friday's five-hour strongman sessions lay the groundwork. Wednesday's active recovery practice focuses on recovery.
He uses targeted physiotherapy and oxygen chamber sessions as part of a full recovery plan. This approach lets his body heal between intense workouts. Stoltman's mental preparation includes breathing and visualizing, which are psychological tools that help him stay focused during long, hard competition days.
Stoltman's stone training focused on increasing the amount of work he does. He usually lifts several stones three to five times a week. You'll notice that he stresses grip strength by using special tools and applying them in a tacky way. He doesn't just lift big things once; he does several sets at 80–90% of his max to build muscle endurance.
What makes his method unique is that he practices competition simulations, which are exact event formats with exact rest times. He will train with stones that aren't round and are harder than the competition stones.
When it comes to winning the title, Tom Stoltman relies just as much on smart recovery as he does on hard training.
After deadlifts on Monday and upper body work on Tuesday, Stoltman makes Wednesday a busy recovery day with physiotherapy and mobility exercises. This strategic method keeps the momentum going without overtraining.
His rehab plan includes more than just rest days. He uses an oxygen chamber to speed up the healing process and does core stability work to support his body during strongman competitions. He now does conditioning drills like 2K runs to improve his stamina for races that last more than one day.
This balanced method lets Stoltman push himself during training while still giving his body time to get stronger.
Every morning, he eats a huge breakfast of 10 eggs, bread, bacon, and sausage. He eats a lot of protein-rich meals throughout the day, with 400g of meat at each meal. This extra intake of calories helps him power through his tough workouts, which include log press and deadlift versions.
Stoltman eats two breakfasts and several lunches before tournaments to keep his energy up for events like the yoke carry and farmer's walk. Even when it's hot, he sticks to his diet plan and orders extra food on top of what the managers give him to keep up his world-class strength.
You'll notice that Stoltman uses both controlled breathing and meditation techniques. It is a powerful way for him to stay focused during long competition days. They help him stay calm when titles are on the line because they help him practice them during training.
After losing to Mitchell Hooper in 2023, Stoltman changed how he did things. He kept his training progress secret and focused on himself. This mental reset helped him win back the title in 2024, showing that mental toughness is often what sets winners apart from contenders in strongman competition.
Visualization and controlled breathing are part of his mental game. Stoltman is not just stronger than his rivals; he also has a more complete plan to become the strongest man in the world.
Core Principles of a 2x World Champion
Three basic pillars support Tom Stoltman's training method, which has helped him win back-to-back World's Strongest Man titles. He makes sure he's ready for every competition task by combining event-specific training with building up his maximum strength.You'll notice that Stoltman doesn't just lift big weights. He uses progressive overload in a planned way over the course of his five-day training split, which goes above and beyond what is required for competition. Tuesday's deadlifts and Friday's five-hour strongman sessions lay the groundwork. Wednesday's active recovery practice focuses on recovery.
He uses targeted physiotherapy and oxygen chamber sessions as part of a full recovery plan. This approach lets his body heal between intense workouts. Stoltman's mental preparation includes breathing and visualizing, which are psychological tools that help him stay focused during long, hard competition days.
How Stoltman Trains Atlas Stones to Beat World Records
A lot of strongman athletes have trouble with Atlas Stones, but Tom Stoltman is so good at them that people call him the "King of the Stones." Not by chance is he so good; it's because he trains in a way that has led to world-record performances.Stoltman's stone training focused on increasing the amount of work he does. He usually lifts several stones three to five times a week. You'll notice that he stresses grip strength by using special tools and applying them in a tacky way. He doesn't just lift big things once; he does several sets at 80–90% of his max to build muscle endurance.
What makes his method unique is that he practices competition simulations, which are exact event formats with exact rest times. He will train with stones that aren't round and are harder than the competition stones.
Stoltman's Weekly Workout Plan and Resting Plans
Strongman competition at the highest level takes a lot of physical work, but Tom Stoltman's success also depends on how well he recovers. His weekly plan includes dedicated recovery days after hard workouts and training periods.When it comes to winning the title, Tom Stoltman relies just as much on smart recovery as he does on hard training.
After deadlifts on Monday and upper body work on Tuesday, Stoltman makes Wednesday a busy recovery day with physiotherapy and mobility exercises. This strategic method keeps the momentum going without overtraining.
His rehab plan includes more than just rest days. He uses an oxygen chamber to speed up the healing process and does core stability work to support his body during strongman competitions. He now does conditioning drills like 2K runs to improve his stamina for races that last more than one day.
This balanced method lets Stoltman push himself during training while still giving his body time to get stronger.
Stoltman's 12,000-Calorie Nutrition Plan
For a two-time World's Strongest Man to keep his engine running, he needs to eat in a way that most people could not even imagine. Tom Stoltman eats between 8,000 and 14,000 calories every day, based on whether he's working out or competing.Every morning, he eats a huge breakfast of 10 eggs, bread, bacon, and sausage. He eats a lot of protein-rich meals throughout the day, with 400g of meat at each meal. This extra intake of calories helps him power through his tough workouts, which include log press and deadlift versions.
Stoltman eats two breakfasts and several lunches before tournaments to keep his energy up for events like the yoke carry and farmer's walk. Even when it's hot, he sticks to his diet plan and orders extra food on top of what the managers give him to keep up his world-class strength.
Stoltman's Psychological Edge in Competition
Strongman competitions are hard on the body, but Tom Stoltman may have an even bigger edge between his ears. The two-time World's Strongest Man champion has put a lot of work into his mental game and sees a sports psychologist on a daily basis to get better.You'll notice that Stoltman uses both controlled breathing and meditation techniques. It is a powerful way for him to stay focused during long competition days. They help him stay calm when titles are on the line because they help him practice them during training.
After losing to Mitchell Hooper in 2023, Stoltman changed how he did things. He kept his training progress secret and focused on himself. This mental reset helped him win back the title in 2024, showing that mental toughness is often what sets winners apart from contenders in strongman competition.
