Wednesday, February 22, 2017

"The King's Power" Workout

The ability to pick up another human being forcefully and to generate jumping power are essential in the high-intensity sport of pro-wrestling and in combat in general. This workout is to help develop the strength and power necessary to lift a heavy opponent and to leap into the air. This is going to come from having a strong posterior chain (hamstrings, glutes, back) and core.


I'm gonna pick you up and throw you. A lot.



“The King’s Power” Workout
  1. Deadlift- 10 x 1 Rep (Same as above.) 
  2. Barbell OHP- 10 x 1 Rep (Same as above.) 
  3. Power Clean- 3 x 10 Reps @ 60% OHP 1RM (1 Minute Rest) 
  4. Romanian DL- 3 x 10 Reps @ 30% Deadlift 1RM (1 Minute Rest) 
  5. Vertical Leap- 3 x 1 Rep (As high as possible, 1 Minute Rest) 
  6. 100 Meters of Walking Lunges

Notes:
  • Romanian Deadlifts start from standing/the top of the normal DL position. Keeping your weight in your heels, push back into your hips, knees slightly bent, keeping your back straight and the bar close your your legs. Glutes should remain tight and when your hamstring mobility will not let you go any lower, squeeze your butt hard to return to standing. You should not bend at the spine at any time. 
  • On your vertical leap, it must be done without a walk or run up, but you can squat into it in order to generate more power. 

That's all for today! Until next time, good luck and train hard!
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