How to Qualify & Train Like a Pro
The World’s Strongest Man (WSM) competition is the world’s premier strength event, where top-tier athletes from around the globe showcase unimaginable levels of power, endurance, and mental fortitude. Hosted annually since 1977, this event is the ultimate test of total-body strength and often features jaw-dropping challenges like truck pulls, log presses, and the iconic Atlas Stones.
But what exactly does it take to compete at this level? Whether you’re an aspiring strongman or a fan of strength sports, our team at Generation Iron will walk you through everything you need to know—from what the WSM competition entails to how you can qualify and the best training practices to prepare for it.
What Is the World’s Strongest Man Competition?
The World’s Strongest Man is an invitation-only annual strength competition organized by IMG. It’s considered the most prestigious title in the strongman world and is televised globally, making it the most widely recognized event in strength sports.
Format and Structure
Each year, around 25 to 30 elite strongman athletes are invited to compete. The competition is divided into two parts:
- Qualifying Rounds: Athletes are split into groups and compete in 5–6 events. Top performers from each group move on.
- The Finals: The best 10 athletes face off in the final round, which includes some of the most grueling and iconic events.
Typical Events
Events change slightly each year but often include:
- Atlas Stones – Lifting and placing large spherical concrete stones on pedestals.
- Log Press – Overhead pressing a weighted log for reps or max weight.
- Truck Pull – Pulling a massive vehicle while harnessed.
- Keg Toss – Throwing weighted kegs over a high bar.
- Deadlift Variations – Often involving cars, frames, or heavy bars.
- Fingal’s Fingers – Flipping giant poles in succession.
Each event tests different types of strength: explosive power, grip, static strength, endurance, and even mental toughness under extreme pressure.
How to Qualify for the World’s Strongest Man
Contrary to popular belief, you can’t just sign up to compete at WSM. This is an elite competition, and it’s an invite-only event, and the path to getting there is highly competitive and structured.
Step 1: Compete at the National Level
To get noticed, start by competing in local and national strongman competitions in your country. These may be organized by:
- Strongman Corporation (USA)
- United States Strongman (USS)
- Giants Live (UK)
- Arnold Amateur Strongman World Series
- Official Strongman Games (OSG)
Doing well in these shows, especially national championships, will raise your profile in the strength community.
Step 2: Qualify Through Giants Live
Giants Live is the exclusive qualifying tour for WSM. If you place at the top of a Giants Live event, you will receive an invitation to compete at the World’s Strongest Man.
Giants Live events are high-profile, internationally broadcast competitions that serve as a proving ground for WSM hopefuls. Examples include:
- Britain’s Strongest Man
- Europe’s Strongest Man
- World Tour Finals
Step 3: Earn a Direct Invitation
While most invites come through Giants Live, organizers may also extend invitations based on:
- Performance at other major competitions (e.g., Arnold Strongman Classic)
- Reputation and prior experience
- International rankings and consistency
Many top athletes build their resume over years, competing in multiple national and international shows before earning a WSM invite.
Best Exercises to Train for the World’s Strongest Man
Strongman training is unique because it blends brute strength, athleticism, and real-world object handling. Here are the most important exercises and movements to build a WSM-worthy physique.
1. Deadlift and Variations
- Regular Deadlifts: Build posterior chain strength through deadlifting.
- Car Deadlifts: Simulate strongman-specific events.
- Deficit Deadlifts: Improve lockout and grip strength.
Why it matters: Almost every WSM includes a deadlift event.
2. Log Press & Axle Press
- Train strict and push press variations.
- Focus on clean technique and explosive leg drive.
Why it matters: Overhead pressing is critical for events like the Max Log Press or Log Lift for Reps.
3. Farmer’s Walk & Frame Carry
- Carry heavy implements for distance or time.
- Focus on grip strength, core stability, and speed.
Why it matters: These events mimic real-life carrying strength and often appear in qualifiers and finals.
4. Yoke Walk
- Walk with a yoke loaded with 700–1000+ lbs.
- Teaches balance, bracing, and speed under load.
Why it matters: A classic strongman staple that builds mental and physical toughness.
5. Atlas Stones
- Practice with different stone weights and heights.
- Use tacky and proper loading technique.
Why it matters: Often the final, tie-breaking event of WSM.
6. Sled Drags and Truck Pulls
- Simulate heavy drag or harness pulls.
- Train quads, hamstrings, and lungs.
Why it matters: Truck pulls are iconic and demand both raw strength and conditioning.
7. Keg Toss or Sandbag Throws
- Train explosive hip extension and coordination.
- Great for dynamic power and conditioning.
Why it matters: These events test both height and speed.
Recovery, Diet, and Lifestyle of a Strongman
Elite strongmen aren’t just lifting weights—they’re managing recovery, diet, and stress to maintain peak performance.
- Calories: Many strongmen eat 6,000–10,000+ calories per day.
- Protein: High protein intake (1g+ per lb of bodyweight) to support muscle repair.
- Sleep: 8–10 hours a night is common.
- Active Recovery: Sauna, massage, stretching, and cold plunges are all common tools.
- Mental Preparation: Visualization, focus drills, and competitive mindset training are crucial.
Final Thoughts
The World’s Strongest Man is more than just a strength contest—it’s a battle of wills, where the most powerful athletes in the world test themselves against gravity, metal, and each other. If your dream is to compete on the WSM stage, the journey starts with small competitions, consistent training, and relentless dedication.
Whether you’re training for fun or aiming for a pro card, strongman training will make you stronger, more resilient, and mentally tougher than ever before.
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