Train like a wrestler

Can somehow relate to wrestling, but you can’t deny the fact that it is very fun to play, though, and staged. If by «2×2» its OK commented, it would be just swell.

But to writhe in pain, and perform an epic flip in the ring, you need a good physical training and proper diet. Therefore, all wrestlers are Jumpy and mighty. We have put together a training program and diet of the three great fighters dramatized the ring. These guys have a lot to learn.

Dwayne Johnson

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Dwayne «the Rock» Johnson is not very lucky. Knowing Hollywood the fashion for thinness, he had to change his training and get rid of 11 pounds in just 4 months, having fallen thus to the level of 100 pounds. And the other he had no choice, because captain marvel really want to play. And still have to manage to keep yourself in shape, since the last time Duane pulled back into the ring. Training Rock focuses on the reduction of fat in the human body. To get rid of fat, Johnson changed his workout, pumping each muscle group three times a week. In addition, workout Dwayne constantly altered in order to avoid stagnation. It regulate the rest time, weight, speed and, of course, the number of sets and reps.

Here’s how it looks:

Monday, Wednesday, Friday

Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 seconds rest between sets.

Cardio: 5 minutes warm up, 12 minutes high intensity.

Tuesday, Thursday, Saturday

Quadriceps, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 seconds rest between sets.

Cardio: 5 minutes warm up, 12 minutes high intensity.

Of course, to keep yourself in shape, you need to eat right. Diet Year was quite severe, so Dwayne tried to avoid fried foods and stay away from fast food. But there were moments when Johnson indulged in a large cheese pizza, cheeseburger or donuts.

Johnson did not eat, and literally ate 6 times a day. Food – a classic gentleman’s set: proteins, carbohydrates, fibrous vegetables and limited fat.

10 whipped egg whites, 1 Cup oatmeal, 3 rice cakes, 0.7 l water

170 g chicken breast, 1 Cup grits, 170 grams of meat, 1 Cup asparagus, 0.7 l water

170 grams of tuna, 1 Cup brown rice, oddly enough 1 cucumber, 0.7 l water

170 g perch fillet, 1 Cup barley, 170 g baked potato, 1 Cup green beans, 0.7 l water

170 g pork tenderloin, 1 Cup brown rice 170 g sweet potato, 1 Cup peas, 0.7 liters of water

10 whipped egg whites, 1 Cup oatmeal, 0.7 liters of water

John Cena

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His Majesty «pretty face», the mind, honor and conscience of all the wrestling johnny Cena, of course, is an outstanding athlete. And if you dare to argue with that, most likely, just hate this unit. Love Mr Ruseva.

Sina has built not only an amazing body and an amazing career – all of his life, based on love of the sport. His motto: «Choose the program that fits you.» So, if you want to have a beautiful and strong physique, you can borrow several techniques of building the perfect body. It’s what the majority of American citizens adore cute handsome. Well, what can you say, really handsome, as if you did not belong to him. But if this program doesn’t suit you, suck it up and pay attention to the other masters of the genre. Hay will not be offended.

Day 1 – Legs

Rises on socks sitting: 4 sets, 10-20 reps

Lifting on socks standing: 4 sets, 25 reps

Flexion of one leg standing: 4 sets, 20-25 reps

The leg press: 5 sets, 20 reps

The leg extension: 4 sets, 15 reps

Squats: 4 sets, 10 reps

Gakk-squats: 3 sets, 15 reps

Extension of one leg: 3 sets, 10 reps

Day 2 – Chest

Inclined presses lying in the simulator: 3-4 passes, 20 reps

Inclined presses lying on the bench: 3-4 passes, 20 reps

The reduction of arms in the simulator: 3-4 approach, 15 reps

Information in the crossover through the upper units: 3-4 approach, 15 reps

Bench press: 3 sets, 10 reps

Day 3 – Hands

Bending hands with a barbell on Scott bench 5 sets, 12 reps

Bending hands standing with a barbell: 3 sets of 10-12 reps

Bending of hands with dumbbells while sitting: 3 sets of 10-12 reps

The bending of the arms on the block standing: 3 sets, 12 reps

The extension arms on the block with rope: 3 sets, 20 reps

Extension of one hand on a block: 3 sets, 10 reps

French bench press: 6 sets to failure

Sitting French press: 3 sets, 20 reps

Dips (hands pressed against the trunk): 4, to failure

Day 4 – Shoulders

Breeding hands in trainer: 5 sets, 20 reps

Bench because of the head sitting in the simulator: 5 sets, 20 reps

The rise of hand-to-hand in the simulator: 5 sets, 20 reps

Bench press with dumbbells sitting: 3 sets, 10 reps

Lifting dumbbells in hand: 3 sets, 12 reps

A press of a bar standing: 3 sets, 10 reps

Day 5 – Back

Pull down on the block wide grip: 5 sets, 20 reps

Deadlift barbell: 5 sets, reps 12-20

Dumbbell pull in slope: 5 sets, reps 12-20

Deadlift: 4 sets 8-15 reps

Thrust rod to the chin: 4 sets, 20 reps

Pullups: 4 sets to failure

Sragi with a barbell: 5 sets, 20 reps

At the end of each training day, John Cena has completed 60 twists.

As for the food, here it all is called, laid out on shelves. Eats Hay like Satan, but they are in such good shape. Products the right:

– oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites;

– protein bar;

brown rice with veggies and 2 chicken Breasts;

– tuna with pita bread wholemeal;

a banana and a cocktail of whey protein;

– durum pasta, salad, chicken or fish;

– low fat cottage cheese with a cocktail of casein protein.

Brock Lesnar

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For its rich in the trophies and achievements the story of Brock Lesnar has managed to Excel in the mixed martial arts world, and in classic wrestling. That big guy with a fierce grin, well everybody who even slightly enjoys wrestling. Looking at just the face, it is scary. What opponents feel when facing him one on one?

From childhood it was clear that this guy will come to success. Was born on a farm Lesnar could not afford to purchase the equipment and shells. So had to make do with improvised means. Fortunately, the farm load was missing. The sport so captured Broca, that in time, a big guy who runs with 90-pound tree trunk on a rural road, no one was surprised.

Now Lesnar has its own gym and his own training program that uses normal tools, but not all trees. Brock trains twice a day, four days a week. The morning session is dedicated to the development of fighting qualities, and the evening is running and strength training. Once a week, conducts training, which aims not only to strengthen muscles but also to strengthen the cardiovascular system and endurance training.

In the brackets indicated the number of sets and repetitions. One of the toughest workouts. Apparently, the effect of MMA-the past. And Brock is enough 4 days a week, to tear the ring rivals. So be on guard when they start training. Where Lesnar and where you are. Although, to be honest, I don’t really like.

Day 1 – Chest/Triceps

Bench press: 6/12

Dumbbell bench press at 45°: 4/10

Breeding dumbbells lying: 3/8

Crossovers: 3/8

Dips: 4/10

The extension arms on the block: 4/10

French bench press: 3/10

Day 2 – Back/Biceps

Pullups wide grip: 4/6

Pullups medium grip: 4/6

Pull-UPS narrow grip: 4/6

Pull the lower block: 4/6

Deadlifts: 4/6

Bending of the hands on the Scott bench: 4/12

Flexion with dumbbells in the style of «SICKLE»: 3/10

Flexion with dumbbells on incline bench: 3/10

Day 3 – Shoulders

Bench press bar from behind the head: 4/10

Dumbbell bench press sitting: 3/10

Lifting dumbbells in front of him: 3/10

Lifting dumbbells in hand: 3/10

Pull rod to the chest: 4/6

Day 4 – Legs

The leg extension: 3/10

The leg curl: 3/10

Squats in the simulator Smith (narrow stance): 4/6

Squats in the simulator Smith (the average position of the feet): 4/6

Squats in the simulator Smith (wide foot position): 4/6

The leg press: 4/6

Deadlift on straight legs: 4/6

In addition, Lesnar performs an intensive program of endurance. Five rounds of five minutes each. In each round of five exercises, each of which is performed the maximum possible number of repetitions for 1 minute. Between exercises in the round stay is no more than 30 seconds to put the breath. Rest 1 minute only after the conclusion of the round.

Round 1 – Bench press (muscular endurance)

Push-UPS in the style of spider

Plyometric pushups

Blows to the pear with resistance

Pushing tires

Alternating push-UPS

Round 2 – Pull (muscular endurance)

Inclined pull-UPS with a barbell

Inclined pullups with a rope

Push-pull tires

Pull-UPS jumping

Rotation in the throwing the punching bag

Round 3 – Cardio

The Airdyne exercise bike (70 rpm)

Manual Ergometer

Inclined treadmill (max incline)

Standing on the bike (max difficulty level)

The Airdyne exercise bike (70 rpm)

Round 4 – Hybrid power

Bench press in the simulator hammer (without bench)

Hammer

Bear crawl

Throwing medical ball

Moving

Round 5 – intensive

Exercise with 3 rounds, no rest

As a rule, Lesnar has a lot of protein and sometimes takes advantage of substitutes, the power when do not have enough time for a full meal. Also after a workout, Brock takes 30 grams of quality protein don’t forget about good carbs to replenish depleted glycogen stores after an intense workout. During the day the wrestler drink at least 3 liters of water with electrolytes.