Training from Brock Lesnar. Brock Lesnar: Wrestling Star's Pull Workout Intense Endurance Program

We've all heard that wrestling has been experiencing something of a renaissance lately, as some of this century's biggest names have returned to the ring.

We are talking, first of all, about the famous Hulk Hogan, whose foot again set foot on the platform a week ago. Perhaps Hulk fans expected this popular former wrestler and actor to be in better physical shape, but we must not forget that this moment Hulk is sixty-one years old, which also determines the athlete’s physical condition. However, Hulker, who appeared on the stage, managed to create a real sensation. Brock Lesnar is another athlete who has attracted the attention of the public. Recently, Lesnar had to face a wrestler called The Undertaker in the ring, whose return to the stage also became a sensation.

Exercise	Approaches	Repetitions
Pull-ups wide grip	5	10
Pull-ups	5	10
Pull-ups narrow grip	5	10
Weighted pull-ups	1	20
Horizontal row in the simulator	4	12
T-bar row	4	12
Biceps curls with barbell	4	12
Deadlift	4	6

From this table it is easy to conclude that in Brock Lesnar’s training, pulling movements predominate, giving different emphasis on those muscle groups, which are directly involved during the execution of deadlifts. Even the bicep curls that are in this program can be done, including latissimus muscles backs, which are worked during pull-ups and other pulling exercises.

It should be separately noted that Brock Lesnar uses a barbell plate that weighs 45 pounds (twenty-odd kilograms) as a weight for pull-ups. Lesnar reports that he treats his own body quite harshly in training: he sets himself a condition according to which he must complete twenty full repetitions of an exercise in three minutes. This allows the athlete to train as efficiently as possible, preparing him for an uncompromising fight in the ring.

Among the exercises that are listed in Lesnar's program, what attracts attention is that almost all of the exercises are complex. There is nothing strange in this, because traction movements, as a rule, involve the complexes of muscles that carry out the movement. The logic of this training program is such that the most complex and multi-joint exercise - the deadlift - is placed at the end of the workout. This allows the athlete to perform all previous sets of exercises with full dedication, mentally preparing for the fact that the royal exercise of all powerlifters awaits him at the end of the workout. In addition, the number of approaches and repetitions in the deadlift is quite gentle, which allows the athlete to finish the workout with light feeling cheerfulness.

Brock Lesnar is a famous mixed martial artist and participant in numerous wrestling shows. Former UFC champion heavyweight. First of all, what distinguishes this fighter from others is his enormous muscle mass. In one of the articles we already interviewed one of the wrestling wrestlers - Matt Morgan. Now let's talk about Brock Lesnar's training.

Brock grew up in the suburbs of Webster, South Dakota, where, of course, early age learned to work. He got up long before dawn in order to have time to do all his work in the morning. Perhaps due to this, Lesnar differs from other pumped-up athletes in that he uses unconventional methods of increasing strength, speed and gain muscle mass.
With no gym within miles of his home, Brock uses equipment from his farm to sculpt his figure. With the help of incredible strength, Lesnar became the NCAA freestyle wrestling champion in 2000. heavyweight champion and soon after that he joined the WWE wrestling federation.
Despite fame and fortune, Brock's main asset in the early years was his farm. He felt that professional sports as a way of life - not for him, but he decided to move on. Perhaps his innate mentality or his all-or-nothing principle in life did not allow Brock to abandon his values, but forced him to remain true to himself. He felt he had the potential to influence mixed martial arts MMA. In addition, such indicators as height, weight and strength were clearly on his side and helped him become a top heavyweight in the UFC.
Lesnar consumes a huge amount of calories every day, although, as a rule, he does not adhere to strict calculations and does not keep dietary diaries. He takes a lot of protein, including protein supplements when time does not allow him to have a full meal. Immediately after training, he takes up to 30 g of high-quality protein, and approximately 50 g of carbohydrates to replenish glycogen. The day after training, Lesnar drinks at least a liter of water with added electrolytes.
Brock trains twice a day, four times a week. The morning workout is focused on combat skills, the evening workout is focused on weight training (lasting 1 hour). Lesnar shared with us one example of his strength training.
Day 1: Chest/Triceps
Bench press (6 sets of 12 reps [note below - 12x6])
Angle dumbbell press (10x4)
Lying dumbbell flyes (8x3)
Crossovers on a block (8x3)
Dips (10x4)
Pull the block down (10x4)
French press lying down with a barbell (10x3)
Day 2: Back/Biceps
Pull-ups on the horizontal bar with a wide grip (6x4)
Pull-ups on the horizontal bar with a medium grip (6x4)
Pull-ups on the horizontal bar with a narrow grip (6x4)
Seated abdominal row (6x4)

Deadlift (6x4)
Biceps with barbell on Scott bench (12x4)
Hammer with dumbbells (10x3)
Biceps sitting on incline bench with dumbbells alternately (10x3)
Day 3: Shoulders
Seated chest press (10x4)
Seated dumbbell press (10x3)
Swing dumbbells in front of you while standing alternately (10x3)
Swing dumbbells to the sides while standing alternately (10x3)
Raising the barbell to the chin in the Smith machine (6x4)
Shrugs with barbell/dumbbells (6x4)
Day 4: Legs
Leg extensions (10x3)
Leg curls (10x3)
Squats with a barbell in a Smith machine with narrow setting legs (6x4)
Squats with a barbell in a Smith machine with medium setting legs (6x4)
Squats with a barbell in a Smith machine with wide stance (6x4)
Leg press (6x4)
Deadlift on straight legs (6x4)

You can treat it however you like, but you can’t deny that it’s a very funny game, even if it’s staged. If they also commented on him normally on “2x2”, it would be absolutely gorgeous.
But in order to writhe in pain and perform epic performances in the ring, you need a good physical training And proper diet. That's why all wrestlers are so jumpy and powerful. We have put together the training and diet programs of three great theatrical ring fighters. There's a lot to learn from these guys.

Dwayne Johnson

Not very lucky. Knowing the Hollywood fashion for thinness, he had to change his workout and get rid of 11 kilograms in just 4 months, thereby dropping to the 100 kilo mark. And he has no other choice, because he really wants to play Captain Marvel. Moreover, you have to manage to keep yourself in shape, because lately Dwayne has been drawn back to the ring. Rock's workout focuses on reducing body fat. To get rid of the fat, Johnson changed up his workout, hitting each muscle group three times a week. In addition, changes were constantly made to Dwayne's training in order to avoid stagnation. He adjusted rest time, weight, speed and, of course, the number of sets and repetitions.

Here's what it looks like:
Monday Wednesday Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 seconds rest between sets.

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. The Rock's diet was quite strict, so Dwayne tried to avoid fried foods and stayed away from. But there were times when Johnson indulged in a big cheese pizza, a cheeseburger or donuts.

Johnson did not eat, but literally ate 6 times a day. The food contains a classic gentleman's set: proteins, carbohydrates, fibrous vegetables and limited fats.

10 beaten egg whites, 1 cup oatmeal, 3 rice cakes, 0.7 liters water
170 g chicken breast, 1 cup cereal, 170 g meat, 1 cup asparagus, 0.7 liters water
170 g tuna, 1 cup brown rice, oddly enough, 1 cucumber, 0.7 liters of water
170 g perch fillet, 1 cup barley, 170 g baked potatoes, 1 cup green beans, 0.7 l water
170 g pork tenderloin, 1 cup brown rice, 170 g sweet potatoes, 1 cup peas, 0.7 L water
10 beaten egg whites, 1 cup oatmeal, 0.7 liters water

John Cena

His Majesty the “pretty face”, intelligence, honor and conscience of all wrestling Johnny Cena is, of course, an outstanding athlete. And if you decide to argue with this, then most likely you just hate this fighter. Or do you love Mr. Rusev.

Cena has not only built an amazing body, but also an amazing career - his life's work based on his love for the sport. His credo: “Choose the program that suits you.” So, if you also want to have a beautiful and strong physique, you can borrow a few techniques for building a flawless body. It is because of him that most American citizens adore the handsome handsome man. Well, what can you say, he’s truly handsome, no matter how you feel about him. But if this program doesn’t suit you, humble yourself and pay attention to other masters of the genre. Cena won't be offended.

Day 1 – Legs
Seated calf raises: 4 sets, 10-20 reps
Standing calf raises: 4 sets, 25 reps
Standing single leg curl: 4 sets, 20-25 reps
Leg press: 5 sets, 20 reps
Leg extension: 4 sets, 15 reps
Barbell Squats: 4 sets, 10 reps
Hack squats: 3 sets, 15 reps
Single leg extension: 3 sets, 10 reps

Day 2 – Chest
Incline presses, lying in the simulator: 3-4 sets, 20 repetitions
Incline presses while lying on a bench: 3-4 sets, 20 reps
Reduction of arms in the simulator: 3-4 sets, 15 repetitions
Information in the crossover via upper blocks: 3-4 sets, 15 reps
Bench press: 3 sets, 10 reps

Day 3 – Hands
Scott Bench Curls: 5 sets, 12 reps
Standing barbell curl: 3 sets, 10-12 reps
Seated dumbbell curls: 3 sets, 10-12 reps
Standing cable curl: 3 sets, 12 reps
Cable arm extension with rope: 3 sets, 20 reps
Single arm extension on a block: 3 sets, 10 reps
French bench press: 6 sets, to failure
Seated French Press: 3 sets, 20 reps
Dips (arms pressed to the body): 4, to failure

Day 4 – Shoulders
Exercise machine raises: 5 sets, 20 reps
Seated overhead press: 5 sets, 20 reps
Raising arms to the sides in the simulator: 5 sets, 20 reps
Seated dumbbell press: 3 sets, 10 reps
Dumbbell lateral raises: 3 sets, 12 reps
Standing barbell press: 3 sets, 10 reps

Day 5 – Back
Wide-grip pull-down: 5 sets, 20 reps
Bent-over barbell rows: 5 sets, 12-20 reps
Bent-over dumbbell rows: 5 sets, 12-20 reps
Deadlift: 4 sets, 8-15 reps
Barbell Chin Row: 4 sets, 20 reps
Pull-ups: 4 sets, to failure
Barbell Shrugs: 5 sets, 20 reps
At the end of each training day John Cena did 60 crunches.

As for food, here he has everything, as they say, laid out on the shelves. Sin eats like Satan, but that's why he's in such good shape. The products are correct:

– oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites;
- protein bar;
– brown rice with vegetables and 2 chicken breasts;
– tuna with whole grain lavash;
– banana and cocktail whey protein;
– durum pasta, salad, chicken or fish;
– low-fat cottage cheese with casein protein cocktail.

Brock Lesnar

During his history rich in trophies and achievements, Brock Lesnar managed to make his mark in mixed martial arts without rules and in classic wrestling. This hefty fellow with a ferocious grin is well recognized by anyone who is at least a little interested in wrestling. Just looking at his face is scary. And what do your opponents experience when they meet him one on one?
From childhood it was clear that this guy would achieve success. Lesnar, who was born on a farm, could not afford to buy training equipment and equipment. Therefore, we had to make do with improvised means. Fortunately, there was enough load on the farm. The sport captured Brock so much that after a while a healthy guy running with a 90-kilogram tree trunk along a rural road surprised no one.

Now Lesnar has his own gym and his own training program, which uses normal tools, and not all sorts of trees. Brock trains twice a day, four days a week. The morning session is dedicated to the development of fighting qualities, and the evening session is running and power training. Once a week he trains, which is aimed not only at strengthening muscles, but also at strengthening the cardiovascular system and developing endurance.
The number of sets and repetitions is indicated through the fraction. One of the toughest workouts. Apparently, the MMA past is taking its toll. And 4 days a week is enough for Brock to tear apart his opponents in the ring. So be on your guard when you start training. Where is Lesnar and where are you? Although, to be honest, I don't really like him.

Day 1 – Chest/Triceps
Bench press: 6/12
Dumbbell press at 45°: 4/10
Lying dumbbell fly: 3/8
Crossovers: 3/8
Dips: 4/10
Arm extension on the block: 4/10
French bench press: 3/10

Day 2 – Back/Biceps
Wide grip pull-ups: 4/6
Medium grip pull-ups: 4/6
Close grip pull-ups: 4/6
Lower block thrust: 4/6
Deadlift: 4/6
Scott Bench Curls: 4/12
Dumbbell Hammer Curls: 3/10
Incline Dumbbell Curls: 3/10

Day 3 – Shoulders
Barbell Overhead Press: 4/10
Seated dumbbell press: 3/10
Front dumbbell raise: 3/10
Dumbbell lateral raise: 3/10
Barbell row to chest: 4/6

Day 4 – Legs
Leg extensions: 3/10
Leg Curls: 3/10
Smith machine squats (narrow leg position): 4/6
Smith machine squats (mid leg position): 4/6
Smith machine squats (wide leg position): 4/6
Leg press: 4/6
Deadlift on straight legs: 4/6

In addition, Lesnar performs an intense endurance program. Five rounds of five minutes each. Each round contains five exercises, each performed as many reps as possible within 1 minute. Between exercises in a round, rest for no more than 30 seconds to get your breathing in order. Rest - 1 minute only after completing the round.

Round 1 – Press (muscular endurance)
Spider push-ups
Plyometric push-ups
Hitting the bag with resistance
Pushing a tire
Alternating push-ups

Round 2 – Deadlift (muscular endurance)
Incline pull-ups with a barbell
Incline pull-ups with cable
Tire Pull/Push
Jumping pull-ups
Rotation in throwing a punching bag

Round 3 – Cardio
Handheld ergometer
Inclined treadmill(maximum slope)
Standing on an exercise bike (maximum difficulty level)
Airdyne Exercise Bike (70 RPM)

Round 4 – Hybrid Power
Hammer press (without bench)
Hammer blows
Bear crawl
Throwing a medicine ball
Moving

Round 5 – Most Intense
Exercises from round 3, only without rest

As a rule, Lesnar eats a lot of protein and sometimes takes advantage of meal replacements when he simply doesn't have time for a proper meal. Also after training, Brock consumes 30 grams of quality protein and does not forget about good carbohydrates to replenish depleted glycogen stores after intense workout. During the day, a wrestler drinks at least 3 liters of water with electrolytes.

Of course, any normal man is interested in the question: is bodybuilding useful in a real street fight? After all, we all want to be confident in our abilities and give a worthy rebuff to the enemy who encroaches on your honor. I propose to slowly begin to understand this issue. After all, the truth, as always, is somewhere in the middle! Let's look at one of the top American fighters, Brock Lesnar.

He was born on a farm next to an Indian reservation. At the age of 5, obeying an unknown call, Brock Lesnar began lifting large stones. This persistent hobby initially greatly surprised his parents and neighbors. Over the years, Lesnar switched to concrete blocks. This serious work yielded results. At school, Lesnar was the strongest. Today his working weight in the bench press is 220 kg, and his deadlift exceeds three and a half centners.

“I owe my strength to living in the wilderness,” Lesnar says. - If there was some fitness club nearby, I would do the same until retirement. However, your home gym Lesnar equipped with the latest technology. “As I got older, I switched to pure bodybuilding,” explains Lesnar. - This technique allows you to keep all the muscles of the body in good shape at once. Experienced athletes they will understand me. To properly warm up in the wrestling ring, you need at least 1.5-2 hours. Well, here everything takes 45-50 minutes.” You need to immediately clarify that it’s good physical form means a lot to Lesnar. After all, he is among the elite of the American Ultimate Fighting League.

After school, Lesnar went to serve in the army. Military service gives a soldier the right to study at a higher educational institution, despite low grades in high school. This was exactly the case with Lesnar. He took the chance and started his college studies. There he took up wrestling and even won a national collegiate title. After graduating from college, Lesnar began to besieged by emissaries of professional wrestling. They promised exorbitant fees, and although Lesnar himself did not like all this clownery in the ring, he eventually broke down.

Professional wrestling is a tough business. A wrestler must weigh well over 100 kg and still maintain circus agility. Acute reaction and excellent muscle coordination serve as insurance when performing risky stunts, the price of which sometimes becomes a broken spine. However, something else is much harder. The wrestler does not have his own home. He constantly travels around the country and wherever he appears, he must not take off the mask that the entrepreneurs offered him when concluding the contract. The fact is that each member of a wrestling team, like an actor, plays the role of a character for life. Someone has the nickname “Monster”, someone – “Psychopath”, someone – “Killer”... If a wrestler has artistic talent, then he can become an idol of millions. If he is not there, the wrestler is doomed to forever remain on the “back-up dancers”, serving obviously losing fights with the stars.

Fortunately, Lesnar quickly learned acting and became popular. The managers did not lie. Already the first television broadcasts brought in a lot of money.

However, Lesnar only lasted two years of the “sweet” life. “Very soon I got tired of everything,” he says. - Yes, I led the life of a rock star, but at the same time I did not have my own home. I kept sitting on my suitcases at the airport. Every evening we entered the ring in a new city. We spent the night in a hotel, and in the morning we went back to the airport... Among us there were pariahs who led this lifestyle for 20 years. They had no family, no children... Only broken noses and knocked out teeth..."

Lesnar decided to try himself in American football. At the age of 25, he became a famous person, so he managed to sign a contract with one of the popular teams worth 230,000 dollars. He made a great impression on the coaches with his strength and speed, but he clearly lacked pure football skills. He was considered a controversial figure in the team and a year later his contract was not renewed. So Lesnar, at the age of 27, became unemployed.

Lesnar did not want to return to wrestling. And then the Ultimate Fighting League appeared on the horizon. The fame of this young organization grew rapidly. Mainly because the organizers adopted a win-win concept: one opponent must finish off the other. As a result, the contractions turned into real ones Gladiator fights. It is worth telling that fights without rules were held in the USA before, but these were ordinary competitions when masters of different specializations met. For example, kungfu and judo. Each blow or successful move was taken into account by the judges, and victory was awarded based on the number of points scored.

In the new league of freestyle fighting, the judge in the ring has nothing to do. The main figure The doctor became the duel.

The fighters of the Ultimate Fighting League are all-rounders. So Lesnar entered the Martial Arts Academy, where he took courses in boxing, kickboxing, Mai Tai wrestling, Brazilian capoeira, combat sambo and jiu-jitsu. Lesnar's first real fight lasted 1 minute 9 seconds and brought him $500,000. It was a duel with the former League champion.

Separate line in training program Lesnar is prescribed to gain muscle mass. With a height of 2 meters, his weight exceeds 120 kg. Lesnar pumps iron according to the classic scheme 4 times a week. “In combat, everything is decided by the laws of physics,” he explains. — The impact impulse, no matter how strong it is, “gets stuck” in a large mass. In competitive sports, the outcome of a fight is decided by skillful technique. When it comes to practice, technique recedes into the background, but the mass of the fighter comes first. And there should be no misconceptions here. I advise everyone who is concerned about the safety of themselves and their loved ones - be bigger and heavier...

Based on materials from Muscle & Fitness #2, 2009

Growing up on a farm creates a strong moral foundation. The young man quickly understands the basic principles of hard work, physical strength and mental stability. Brock Lesnar is no exception. Growing up in a small rural community near Webster, South Dakota, he learned at a very early age what it meant to WORK. Every morning, waking up before dawn, he performed his duties around the house. This was his life and his routine. What makes Brock Lesnar an exception among his class of athletes is that he created an unconventional training program to gain strength, speed and power.

With no gym for miles around, Brock used land and equipment from the farm to sculpt and shape his body. It was normal to see him running full speed down the road with a 90kg tree on his shoulders... just for fun.

He has incredible strength. Lesnar excelled in wrestling and became an NCAA member in 2000. student sports) heavyweight champion. Shortly thereafter, Brock Lesnar began an extremely successful career in WWE. Despite the fame and fortune that came his way, his years on the farm and his core values always remained at the forefront.

Brock Lesnar knew even then that the lifestyle of a professional wrestler would not be a long-term prospect for him, and he decided to move on. His "ALL OR NOTHING" mentality was created from an innate quality about a person's hard work while staying true to his values... which is what brought Brock into the MMA scene.

Having risen to the top of the wrestling world and with the potential to emerge as one of the favorites in the UFC (Ultimate Fighting Championship) heavyweight division, Lesnar realized the importance physical exercise, diets and supplements. Only thanks to quality products is he able to maintain his size, strength and endurance in gym and in a cage.

To increase your strength, muscle mass, and improve overall performance, it is important to include an advanced creatine formula in your diet and reap the benefits of whey protein. Brock Lesnar consumes a large amount of calories every day, although he tends to be less strict about his intake.

He typically eats a lot of protein and sometimes takes advantage of meal replacements when he doesn't have time to eat a full meal. Also, post-workout, you should consume 30 grams of quality protein and don't forget about good carbohydrates to replenish depleted glycogen stores after an intense workout. Drink at least 3 liters of water with electrolytes throughout the day.

Brock Lesnar trains twice a day, four days a week. The morning session is dedicated to the development of fighting qualities, and the evening session is dedicated to running and strength training. Once a week he trains, which is aimed not only at strengthening muscles, but also at strengthening the cardiovascular system and developing endurance.

Brock Lesnar Training Program

Muscle group

Exercise

set/repeat

Day 1 - Chest/Triceps

Bench press6/12
Dumbbell press at 45°4/10
Lying dumbbell flyes3/8
Crossovers3/8
Dips4/10
Arm extension on block4/10
French bench press3/10

Day 2 - Back/Biceps

Wide grip pull-ups4/6
Medium grip pull-ups4/6
Pull-ups narrow4/6
Lower block thrust 4/6
Deadlift4/6
Scott bench curls4/12
Curls with dumbbells in the style of "HAMMER" 3/10
Incline dumbbell curls3/10

Day 3 - Shoulders

Barbell Overhead Press4/10
Seated dumbbell press3/10
Raising dumbbells in front of you3/10
Dumbbell lateral raises3/10
Barbell row to chest4/6

Day 4 - Legs

Leg extensions3/10
Leg curls3/10
Smith machine squats (narrow leg position)4/6
Smith machine squats (mid leg position)4/6
Smith machine squats (wide leg position)4/6
Leg press4/6
Deadlift on straight legs4/6

Intensive endurance program

Five rounds of five minutes each. Each round contains five exercises, each of which is performed as many repetitions as possible within 1 minute. Between exercises in a round, rest for no more than 30 seconds to get your breathing in order. Rest 1 minute only after completing the round.

Purpose

Exercise

Round 1 - Press (muscular endurance)