Thanks to “The Moose,” the cat is officially out of the bag.
Mitchell Hooper, the 2023 World’s Strongest Man and winner of the 2024 Giants Live World Tour Finals, has become a trusted resource as he’s etched his name into strongman record books time and time again. Eager to share his knowledge about training, nutrition, and his favorite sport, Hooper didn’t hesitate to divulge key strategies that have enabled him to become one of the most dominant figures in strongman history.
In a video posted on his YouTube channel on Oct. 16, 2024, the Canadian native revealed five secrets to his success, including one that you may not immediately associate with athletes who lift ridiculously heavy objects for a living. Check it out below:
Mitchell Hooper’s Five Secrets to Strongman Success
With a beefy resume of athletic feats backed by a kinesiology degree and years of experimentation, Hooper has a lot of wisdom to offer. So, what does it take to be the best in your business?
Let’s dive into his five “secrets” that are no longer a secret.
5. Consistency, Consistency, Consistency
If you think you’re committed to excellence, listen to what Hooper had to say about his level of dedication.
“For 15 years, I have non-negotiably hit whatever program I’ve decided to make myself or I’ve had a coach give me.”
While he’s focused primarily on heavy strength training, Hooper acknowledged he’s gone through phases that include more running, too. Either way, he embraces the challenge of pushing his body to the limits.
“I love to be able to look myself in the mirror and know that I am inarguably, objectively getting better in some way of my life,” Hooper explained. “For some people that could be their bank balance—for me it’s how much can my body do.”
Being blessed with excellent genetics will certainly give you a leg up. Where Hooper really separates himself from the pack is his intimate knowledge of how the body operates.
With a master’s degree in clinical exercise physiology and a bachelor’s degree in human kinetics, the former World’s Strongest Man believes he has a “big mental competitive advantage” over his brethren. Whether in bed or in the shower, Hooper brainstorms different biomechanical improvements he can make to enhance his strongman performance.
If you want to become an elite strongman, stop skipping cardio. Although Hooper’s profession centers around lifting heavy objects, he’ll be the first to admit that aerobic fitness plays a key factor in his success.
“I’m not aerobically fit compared to the average active person, but I do my best to stay moving, to go for runs, to consider my aerobic fitness.”
How does this translate to strongman? Hooper noted that improved lactate removal will reduce the burning feeling in your muscles, which can provide a psychological boost.
“That burning feeling results in neural inhibitionanddecreased force production as a result,” he explained.
Like strongmen, stressors come in different forms. Rather than getting overwhelmed by family, finances, and staying fit, Hooper maintains a particular mindset to remain as calm, cool, and collected as possible.
“Ultimately, I see this more as doing things that you enjoy than not doing stressful things.”
Nutrition
While many fitness enthusiasts focus on hitting their fat, carb, and protein goals, Hooper has a totally different outlook.
Instead, the strongman pays close attention to micronutrients, which are equally (if not more) important than macros. Hooper highlighted several reasons for prioritizing micros over macros:
They help with energy production
They help with digestion
They help with your ability to store food as energy for the future
Although he admittedly doesn’t eat clean all the time, Hooper takes the 80-20 approach, which is more practical for the everyday person, too.
Sleep
Getting quality zzz’s is an instrumental yet often overlooked aspect of health and fitness. As Hooper put it in bluntly:
“Sleep is the best performance-enhancing drug that most people choose not to take with no negative side effects.”
How much sleep is enough?
According to Hooper, eight hours is the “absolute minimum,” but you should shoot for nine to 10 hours for optimal recovery.
1. Nutrition
“Nutrition is the worst done thing in strongman.”
Coming from a former champion who carefully considers every performance-related factor, that should serve as a wake-up call to other athletes. Hooper called out competitors for “gorging on pizzas and cheesecakes,” comparing strongmen to giant 5-year-olds.
“If your body is inflamed and toxic and you have free radicals everywhere, it’s going to be very difficult for you to perform at your best.”
What does a typical day of eating look like for Hooper? Harkening back to his first secret to success, he keeps things consistent.
Hooper eats 5,500 calories across six meals a day “virtually all year” to maintain his 325-pound frame.
He believes anywhere between 15-25% body fat is optimal for strength sports.
Ultimately, it takes dedication, diligence, and discipline to support elite performance. While following Hooper’s five secrets doesn’t guarantee you’ll hoist a strongman trophy one day, implementing his principles should foster a healthier lifestyle that allows you to maximize your potential.
Stephen is an ISSA-certified personal trainer and nutrition coach as well as a Certified Strength and Conditioning Specialist. A two-time University of Florida graduate and longtime rugby player, he brings over ten years of strength training experience to BarBend, with particular expertise in personal training, nutrition, weight loss, and sport-specific strength and conditioning tactics. When he’s not writing or hitting the gym, he enjoys traveling, cooking, and practicing his DJ skills.
