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How to Workout Like a Pro Wrestler

Even if you're not a wrestler, pro wrestling workouts will get you results.

Are you getting bored doing the same monotonous workout day after day? Then it’s time to change things up so you don’t get burned out. If you’ve never tried wrestling workouts to get in shape, now’s the time. Pro wrestling exercises aren’t just for pro athletes and will get you the results you’re seeking in no time.

Abdominal Workouts

Keeping your core strong is a must in the sport of pro wrestling, and is a key component of wrestling workouts. According to, pro wrestler John Cena completes 60 crunches at the end of each workout and trains five to six days per week.

Strength Training

Pro wrestlers lift weights to stay strong during matches. Strength workouts also help you tighten, tone, and build mass. notes that John Cena, for example, trains with weights 5 days per week and works different muscle groups during each session. For example, train your legs on day one and incorporate squats, leg press, leg curls, leg extensions, and calf raises into your routine. On training day two, work your chest. Training day three includes an arm workout (biceps and triceps), day four is a shoulder workout, and training day 5 includes back exercises — like lat pull-downs, rows, dead lifts, pull-ups, and shrugs.

Cardiovascular Workouts

Pro wrestlers generally begin training by incorporating three to four steady-state cardiovascular workouts into their routine. Such workouts often include steady-paced jogs for at least 30 minutes at a time.

Speed and Conditioning Training

Speed, conditioning, and endurance are musts for pro wrestlers. Therefore, it’s important to incorporate some high-intensity workouts, like interval training, into your routine. Alternate sprints with bouts of slower jogs to build speed. Try circuit training (with little or no rest between sets) with exercises like sprints, pushups, high-intensity cycling, chin-ups, burpees, rope pummels, jumping rope, side to side hops, squats jumps, and medicine ball throw-downs.

Wrestling Workouts

Of course to be an effective pro wrestler you have to add wrestling training to your regimen. This means training with another wrestler to work on your technique, strength, and endurance. Such mock wrestling matches are important for competitive wrestlers.

Bottom Line

Regardless of the type of athlete you are, cross training by mixing up your workouts will get you results. Pro wrestling workouts use a variety of strength training, speed, and conditioning, endurance, and wrestling workouts to maximize performance during matches.

[Image via Getty]

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