Strongman Joey Szatmary is a hybrid athlete who began his journey in CrossFit, transitioned to Olympic weightlifting, and eventually found his passion for strongman.
After a two-year hiatus, Szatmary returns to professional strongman at the Professional Strongman League (PSL) 125KG World Championships (WC) on Aug. 9, 2025, in Irving, TX. As a gym owner and active coach, Szatmary finds time to rebuild his competition pedigree in his private gym.
Joey Szatmary’s New Private Gym
Szatmary’s new gym provides total privacy, enabling training without distractions. Without others, the responsibility of Szatmary’s training is all on him.
If I can do this on my own [without]…external factors…it’s like star power.
—Joey Szatmary
Joey Szatmary’s Training
Szatmary has been training intensely for the past month. The recorded session three weeks out from the PSL WC was a deload — a technique that reduces sets and reps to allow the nervous system time to recover; common practice to combat fatigue or transition training phases. (1)
Szatmary’s training opened with a series of warm-up exercises.
As I get older, I find I have to warm-up longer.
—Joey Szatmary
Szatmary experiences occasional aches, but extra time warming up has improved his performance. (2) His warm-up comprises a three-minute session on the Echo bike, lower-body exercises to address back issues and improve hip mobility, and shoulders exercises..
Cardio
- Echo Bike for three minutes
Warm-Up (Lower Body)
- Inch Worms
- Thoracic Spine Openers
- Hip Circles
- Fire Hydrants
- Scorpions
- 90/90
- Banded Squats
Warm-Up (Upper Body)
- Banded Rows
- Banded Presses
- Banded Upright Rows
- Plyometric Banded Push-Ups
Major Exercise
- Log Press: 6 x 3 (240 pounds)
Szatmary’s log training prioritizes technique and deciphering the best training gear to wear.
[Training gear] matters, especially when trying to put as much weight overhead as possible.
—Joey Szatmary
Szatmary will perform log lifts with 340 pounds and 380 pounds at the 2025 PSL WC. “That’s pretty freaking heavy. That’s almost what the world’s strongest men are doing,” Szatmary noted. “Getting close to 400 pounds in a log press is a big deal.”
After completing six sets, Szatmary had a post-workout drink, which can reduce fatigue and enhance recovery. (3)
“I felt good with the jerk and…making sure I’m putting the log where I need it for the best clean — a good rack position for the press and being explosive,” Szatmary explained.
Accessory Exercises
- Wide-Grip Lat Pulldowns: 4 x 8
- Superset — Dips: 2 x max peps & Dumbbell Seal Rows
- Spread Eagle Sit-Ups: 3 x 15-20
More Strongman Content
- 2025 Official Strongman Games European Championships Women’s Results
- 2025 Official Strongman Games European Championships Men’s Results
- 2025 Strongman Champions League World’s Strongest Latino Results
References
- Rogerson, D., Nolan, D., Androulakis Korakakis, P., Immonen, V., Wolf, M., & Bell, L. (2024). Deloading Practices in Strength and Physique Sports: A Cross-sectional Survey. Sports medicine – open, 10(1), 26. https://doi.org/10.1186/s40798-024-00691-y
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Pritchett, K., & Pritchett, R. (2012). Chocolate milk: a post-exercise recovery beverage for endurance sports. Medicine and sport science, 59, 127–134. https://doi.org/10.1159/000341954
Featured image: @szatstrength on Instagram
