Brock Lesnar - famous fighter mixed martial arts and a participant in numerous wrestling shows. Former UFC heavyweight champion. First of all, this fighter is distinguished from others by a huge muscle mass. In one of the articles, we have already interviewed one of the wrestling fighters - Matt Morgan. Now let's talk about the training of Brock Lesnar.

Brock grew up in a suburb 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 the work in the morning. Perhaps this is why Lesnar differs from other beefy athletes in that he uses unconventional methods to increase strength, speed and set. muscle mass.
With no gym within miles of his home, Brock uses the equipment from his farm to get in shape. With the help of incredible strength in 2000, Lesnar becomes the NCAA freestyle wrestling heavyweight champion and soon after joins the WWE wrestling federation.
Despite fame and fortune, for Brock, the main value in the early years was his farm. He felt that professional sports as a way of life - not for him, but decided to move on. Perhaps the innate mentality or his life principle of "all or nothing" did not allow Brock to abandon his values, but forced him to remain true to himself. He felt the potential to have an impact on mixed martial arts MMA. In addition, indicators such as height, weight and strength were clearly on his side and helped him become the 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 diet diaries. He takes a lot of protein, including protein supplements, when time does not allow him to arrange 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 the addition of electrolytes.
Brock trains twice a day, four times a week. morning workout focused on combat skills, evening - on weight training (duration 1 hour). Lesnar shared with us one example of his strength training.
Day 1: Chest/Triceps
Bench press (6 sets of 12 reps [note further - 12x6])
Incline Dumbbell Press (10x4)
Lying dumbbell reversals (8x3)
Crossovers on the block (8x3)
Push-ups on uneven bars (10x4)
Block pull down (10x4)
french press in the barbell prone (10x3)
Day 2: Back/Biceps
Pull-ups on the horizontal bar with a wide grip (6x4)
Pull-ups on the horizontal bar with an average grip (6x4)
Pull-ups on the horizontal bar narrow grip(6x4)
Block pull to the stomach while sitting (6x4)

Deadlift(6x4)
Biceps with a barbell on the Scott bench (12x4)
Hammer with dumbbells (10x3)
Biceps sitting on incline bench with dumbbells alternately (10x3)
Day 3: Shoulders
Bench press from the chest sitting (10x4)
Seated Dumbbell Press (10x3)
Mahi dumbbells in front of you standing alternately (10x3)
Mahi dumbbells to the sides while standing alternately (10x3)
Lifting the bar 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 the Smith machine with an average position of the legs (6x4)
Squats with a barbell in the Smith machine with a wide stance (6x4)
Leg press (6x4)
Deadlift on straight legs (6x4)

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 from a very young age what "WORK" means. 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.

The lack of a gym for miles around forced Brock to use land and equipment from the farm to sculpt and shape his body. It was normal to see him running at full speed down the road with a 90 kg tree on his shoulders...just for fun.

He has incredible strength. Lesnar excelled in wrestling and in 2000 became the NCAA (national association student sports) heavyweight champion. Shortly thereafter, Brock Lesnar began to extremely successful career in WWE. Despite the fame and fortune that came to him, his years on the farm and his core values ​​always came to the fore.

Brock Lesnar already knew 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 built on an innate quality about a person's hard work while staying true to their values... that's what brought Brock to the MMA (mixed martial arts) scene.

Rising to the top of the wrestling world and with the potential to emerge as one of the heavyweight favorites UFC champion(ultimate fighting championship), Lesnar realized the importance exercise, diets and supplements. It is only through quality products that he is able to maintain his size, strength and endurance in the gym and in the cage.

To increase your strength, muscle mass and improve your overall performance, it is important to include an advanced creatine formula in your diet and take advantage of the benefits of whey protein. Brock Lesnar consumes a large number of calories every day, although he tends to be not very strict about volumes.

He tends to eat a lot of protein and occasionally takes advantage of meal replacements when he doesn't have time for a full meal. Also, after training, it is worth consuming 30 grams of quality protein and do not forget about good carbohydrates to replenish depleted glycogen stores after intense workout. Drinks 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 running and power training. Once a week, he conducts a workout that is aimed not only at strengthening muscles, but also at strengthening of cardio-vascular system and development of endurance.

Brock Lesnar workout program

muscle group

An exercise

set/repeat

Day 1 - Chest/Triceps

• Bench Press6/12
• Dumbbell press at 45°4/10
• Breeding dumbbells lying3/8
• Crossovers3/8
• Push-ups on bars4/10
• Extension of arms on the block 4/10
• French bench press3/10

Day 2 - Back/Biceps

• Wide grip pull-ups4/6
• Medium grip pull-ups4/6
• Pull-ups narrow4/6
• Lower block pull 4/6
• Deadlift4/6
• Scott Bench Curls 4/12
• Bending with dumbbells in the style of "HAMMER" 3/10
• Incline dumbbell curls 3/10

Day 3 - Shoulders

• Bench press from behind the head 4/10
• Seated Dumbbell Press3/10
• Lifting dumbbells in front of you3/10
• Lifting dumbbells to the sides3/10
• Barbell Row 4/6

Day 4 - Legs

• Leg extension3/10
• Leg curls3/10
• Smith machine squat (narrow leg position) 4/6
• Smith machine squats (middle leg position) 4/6
• Smith machine squat (wide leg position) 4/6
• Leg press4/6
• Deadlift on straight legs 4/6

Intensive Endurance Program

Five rounds of five minutes each. In each round there are five exercises, in each of which the maximum possible number of repetitions is performed within 1 minute. Between exercises in the round, the rest is no more than 30 seconds to bring the breath in order. Rest 1 minute only after completing the round.

Purpose

An exercise

Round 1 - Press (muscular endurance)

• Spider-style push-ups
• Plyometric push-ups
• Punching with resistance
• Tire pushing
• Alternate push-ups

Round 2 - Deadlift (muscular endurance)

• Bent over barbell pull-ups
• Incline pull-ups with cable
• Tire pull/push
• Jump bar pull-ups
• Rotation in punching bag throw

Round 3 - Cardio

• Hand ergometer
• oblique Treadmill(maximum slope)
• Standing on an exercise bike (maximum difficulty level)
• Airdyne Exercise Bike (70 rpm)

Round 4 - Hybrid Power

• Hammer bench press (without bench)
• hammer blows
• bear crawl
• Throwing a medicine ball
• moving

Round 5 - Most intense

• Exercises from round 3, only without rest

Workout video (6 minute intensive endurance program)

We've all heard that wrestling has been experiencing something of a renaissance lately, with some of the most famous athletes of this century returning 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. Hulk fans may have expected this former popular wrestler and actor to be in better physical shape, but we must not forget that on this moment Hulk is sixty-one years old, which also determines the physical condition of the athlete. Nevertheless, the Hulker, who appeared on the scene, managed to make a splash. Brock Lesnar is another athlete to whom the attention of the public is riveted. Recently, Lesnar had to face a wrestler called The Undertaker in the ring, whose return to the scene also became a sensation.

From this table, it is easy to conclude that traction movements predominate in Brock Lesnar's training, giving a different emphasis on those muscle groups that are directly involved in the performance of traction. Even the biceps curls that this program has can be done, including latissimus dorsi backs that work during pull-ups and other pulling exercises.

It should be noted separately that as weights for pull-ups, Brock Lesnar uses a plate from the bar, which weighs 45 pounds (twenty-odd kilograms). Lesnar reports that he treats quite harshly with own body in training: he sets a condition for himself, according to which it is necessary to complete twenty complete repetitions in 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 the Lesnar program, it attracts attention that almost all exercises are complex. There is nothing strange in this, because traction movements, as a rule, include the muscle complexes that carry out the movement. The logic of this training program is such that the most complex and multi-joint exercise - deadlift - is carried out at the end of the workout. This allows the lifter to fully commit to all previous sets of exercises, 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 sets and repetitions in the deadlift is quite gentle, which allows the athlete to finish the workout with a slight feeling of vigor.

Of course, any normal man is interested in the question: is bodybuilding useful in real life? 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 take a look at one of the top American fighters, Brock Lesnar.

He was born on a farm near an Indian reservation. At the age of 5, obeying an unknown call, Brock Lesnar began to lift large stones. This persistent passion at first greatly surprised his parents and neighbors. Over the years, Lesnar switched to concrete blocks. This hard work paid off. At school, Lesnar was the strongest. Today, his working weight in the bench press is 220 kg, and the deadweight goes off scale for three and a half centners.

“I owe my strength to living in the wilderness,” says Lesnar. - If there were some fitness club nearby, I would have done this bench press until retirement. However, Lesnar equipped his home gym with the latest technology. “As I got older, I switched to pure bodybuilding,” Lesnar explains. - This technique allows you to keep in good shape all the muscles of the body at once. Experienced athletes will understand me. To properly warm up in the wrestling ring, you need at least 1.5-2 hours. Well, here everything about everything takes 45-50 minutes. It needs to be clarified right away what is good physical form means a lot to Lesnar. After all, he is one of the elite of the American MMA League.

After school, Lesnar went to serve in the army. Military service gives the soldier the right to study at a higher educational institution, despite low grades in high school. It was just Lesnar's case. He took the chance and started his studies in college. There he took up wrestling and even took the national student title. After graduating from college, Lesnar began to be besieged by professional wrestling emissaries. They promised sky-high fees, and although Lesnar himself did not like all this clowning in the ring, he eventually broke down.

Professional wrestling is hard work, the Wrestler must weigh well over 100 kg and still maintain circus agility. Sharp reaction and excellent muscular coordination serve as insurance when performing risky stunts, the price of which is sometimes 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 at the conclusion of the contract. The fact is that each member of the wrestler team, like an actor, plays the role of a characteristic character for life. Someone has the nickname "Monster", someone - "Psychopath", someone - "Killer" ... If a wrestler has artistic talent, then he can become the idol of millions. If he is not there, the wrestler is doomed to forever remain on the “dancers”, serving obviously losing fights with the stars.

Fortunately, Lesnar quickly learned how to act and became popular. The managers did not disappoint. Already the first television broadcasts brought big money.

However, Lesnar survived only two years of "sweet" life. “Pretty 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 house. Every now and then I sat 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 to the airport again ... Among us 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 his hand at American football. At the age of 25, he became a famous person, so he was able to sign a contract with one of the popular teams worth 230,000 dollars without much difficulty. He made a big impression on the coaches with his strength and speed qualities, but he clearly lacked purely football skills. He was considered a controversial figure in the team and a year later his contract was not renewed. So Lesnar became unemployed at the age of 27.

Lesnar did not want to return to wrestling. And then the League of Fights without Rules appeared on the horizon. The popularity 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 fights turned into real ones. Gladiator fights. It is worth mentioning 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 hit or successful reception was taken into account by the judges, and the victory was awarded according to the number of points scored.

In the new league of fights without rules, the judge in the ring has nothing to do. The main figure of the duel was the doctor.

MMA Fighters are all-rounders. So Lesnar entered the Academy of Martial Arts, 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 former champion League.

in a separate line in training program Lesnar prescribed a set of muscle mass. With growth under 2 meters, its weight goes off scale for 120 kg. Lesnar pumps "iron" according to the classical 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, skillful possession of technique decides the outcome of the fight. When it comes to practice, the technique recedes into the background, but the mass of the fighter comes to the fore. And there shouldn't be any confusion. I advise everyone who is concerned about the safety of their own and loved ones - be bigger and harder ...

Adapted from Muscle & Fitness #2, 2009

You can treat it as you like, but it cannot be denied that this is a very fun game, albeit staged. If even on "2x2" he was normally commented on, it would be generally gorgeous.
But in order to writhe in pain and perform epic in the ring, you need a good physical training and proper diet. That's why all wrestlers are so jumpy and powerful. We've put together a workout and diet program for three great pageant fighters. These guys have a lot to learn.

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. Yes, you also need to manage to keep yourself in shape, because recently Dwayne was pulled back into the ring. Rock's workout focuses on reducing body fat. To get rid of fat, Johnson changed his workout, pumping each muscle group three times a week. In addition, changes were constantly made to Dwayne's training in order to avoid stagnation. He regulated the 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
Quads, 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 fit, you need to eat right. Rock's diet was quite strict, so Dwayne tried to avoid fried foods and stayed away from. But there were moments when Johnson indulged in a big cheesy pizza, cheeseburger or donuts.

Johnson did not eat, but literally ate 6 times a day. Eating is 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 of water
170 g chicken breast, 1 cup cereal, 170 g meat, 1 cup asparagus, 0.7 l water
170 g tuna, 1 cup brown rice, oddly enough, 1 cucumber, 0.7 l of water
170 g perch fillet, 1 cup barley, 170 g baked potatoes, 1 cup green beans, 0.7 liters of 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 of water

John Cena

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

Cena built not only an amazing body, but also an amazing career - his life's work, based on his love of sports. 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 do you say, and the truth is handsome, no matter how you treat him. But if this program does not suit you, humble yourself and pay attention to other masters of the genre. Sina will not 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 reps
Incline Bench Press: 3-4 sets, 20 reps
Hand reduction in the simulator: 3-4 sets, 15 reps
Information in the crossover via upper blocks: 3-4 sets, 15 reps
Bench press: 3 sets, 10 reps

Day 3 - Hands
Scott Bench Curl: 5 sets, 12 reps
Standing barbell curl: 3 sets, 10-12 reps
Seated Dumbbell Curls: 3 sets, 10-12 reps
Standing Block Curl: 3 sets, 12 reps
Rope Pulldown: 3 sets, 20 reps
Extension of one arm on the block: 3 sets, 10 reps
French bench press: 6 sets to failure
Seated French Press: 3 sets, 20 reps
Push-ups on the uneven bars (press hands to the body): 4, to failure

Day 4 - Shoulders
Breeding arms in the simulator: 5 sets, 20 reps
Press from behind the head, sitting in the simulator: 5 sets, 20 reps
Raising arms to the sides in the simulator: 5 sets, 20 reps
Seated Dumbbell Press: 3 sets, 10 reps
Dumbbell Side Raise: 3 sets, 12 reps
Standing Barbell Press: 3 sets, 10 reps

Day 5 - Back
Pulldown on the block with a wide grip: 5 sets, 20 reps
Bent Over Row: 5 sets, 12-20 reps
Incline Dumbbell Row: 5 sets, 12-20 reps
Deadlift: 4 sets, 8-15 reps
Barbell row to the chin: 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 everything that is called is laid out on the shelves. Eating Sin like Satan, but in such good shape. 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 whey protein shake
- durum pasta, salad, chicken or fish;
- fat-free cottage cheese with a casein protein shake.

Brock Lesnar

For his history rich in trophies and achievements, Brock Lesnar managed to be noted in mixed fights without rules, and in classic wrestling. This hefty kid with a ferocious grin will be well recognized by everyone who is at least a little interested in wrestling. Looking at his face alone, it becomes scary. And what do rivals experience when they meet with him one on one?
From childhood, it was clear that this guy would come to success. Born on a farm, Lesnar could not afford to buy simulators and shells. Therefore, it was necessary to manage with improvised means. Fortunately, there was enough workload on the farm. Sports captured Brock so much that after a while a healthy guy running with a 90-kilogram tree trunk along a rural road did not surprise anyone.

Now Lesnar has his own gym and its 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 devoted to the development of fighting qualities, and the evening session is running and strength training. Once a week, he conducts a workout that is aimed not only at strengthening muscles, but also at strengthening the cardiovascular system and developing endurance.
Through the fraction indicates the number of sets and repetitions. One of the toughest workouts ever. Apparently, the MMA past is affecting. And Brock is quite enough 4 days a week to tear rivals in the ring. So be on the alert when you start training. Where is Lesnar, and where are you. Although, to be honest, I don't like him very much.

Day 1 - Chest/Triceps
Bench press: 6/12
45° Dumbbell Press: 4/10
Breeding dumbbells lying: 3/8
Crossovers: 3/8
Dips: 4/10
Extension of arms 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
HAMMER dumbbell curls: 3/10
Incline dumbbell curls: 3/10

Day 3 - Shoulders
Bench press from behind the head: 4/10
Seated Dumbbell Press: 3/10
Lifting dumbbells in front of you: 3/10
Lifting dumbbells to the sides: 3/10
Barbell row to chest: 4/6

Day 4 - Legs
Leg extension: 3/10
Leg curls: 3/10
Smith machine squat (narrow leg position): 4/6
Smith machine squats (middle leg position): 4/6
Smith machine squat (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 has five exercises, each of which performs the maximum possible number of repetitions within 1 minute. Between exercises in the round, the rest is no more than 30 seconds to bring the breath in order. Rest - 1 minute only after the end of the round.

Round 1 - Bench Press (Muscular Endurance)
Spider-style push-ups
Plyometric push-ups
Punching with resistance
Tire pushing
Alternate push-ups

Round 2 - Deadlift (Muscular Endurance)
Bent over barbell pull-ups
Incline pull-ups with cable
Tire pull/push
Jump bar pull-ups
Rotation in punching bag throw

Round 3 - Cardio
Hand ergometer
Incline treadmill (maximum incline)
Standing on an exercise bike (maximum difficulty level)
Airdyne Exercise Bike (70 rpm)

Round 4 - Hybrid Power
Hammer bench press (without bench)
hammer blows
bear crawl
Throwing a medicine ball
moving

Round 5 - Most intense
Exercises from round 3, only without rest

Typically, Lesnar eats plenty of protein and sometimes takes advantage of meal replacements when there just isn't enough time for a full meal. Also after training, Brock consumes 30 grams of quality protein and does not forget about good carbohydrates to replenish depleted glycogen stores after an intense workout. During the day, the wrestler drinks at least 3 liters of water with electrolytes.