Randy Orton comes from a long line of professional wrestlers and in 2013, at the age of 33 became, the youngest WWE heavyweight champion in history. An ex-Marine, Orton is not a “mass monster” like so many heavyweight wrestlers tend to be, instead he sports a lean and athletic physique that appeals to men and women alike. Randys athletic physique and good looks have helped him secure several movie roles including, most recently, 12-rounds Reloaded – a sequel to the action flick 12-rounds which starred fellow wrestler John Cena.
Orton only hits the weights three times a week , this gives him plenty of time to work on his wrestling skills and conditioning, that are equally important to his in ring success. Randy’s relatively low volume approach to strength training suggests to us that Orton finds it reasonably easy to gain and maintain muscle and obviously has his testosterone level maximized – hopefully naturally! A program like this is ideal for older exercisers, those with limited time for training and as well as anyone that has recently completed a high volume workout plan like that of bodybuilding legend Ronnie Coleman. Orton does’t follow the same wokrout program all the time but, instead, prefers to rotate exercises every three weeks or so. This, says Orton, “prevents boredom”, as well as ensuring his muscles never get used to one particular workout, keeping him growing the whole year round.
The Randy Orton Workout has three exercises per upper body muscle group and five for legs. For sets and reps, Randy Orton does three to five sets per exercise; the first set acting as a warm up, two to four sets of 12 to 15 repetitions and then the final set to failure. Such high repetitions mean that weights are relatively light but because he only rests 30 to 90-seconds between sets, this results in a big pump which is important for muscle growth. Randy uses training systems like supersets and drop sets to further intensify his routines. Abs and lower back get worked every other session using a variety of exercises performed for high repetitions.
Paul Levesque, also known, as ‘Triple H- the Game,’ is one of the most charismatic and popular faces of the WWE. He may have traded the wrestling ring for the boardroom by taking up the position of Executive Vice president of Talent, Live Events, and Creative, but his passion for bodybuilding and general fitness has not waned over the years. Despite, being a family man who lives a hectic life of relentless traveling, pressing corporate meetings, mentoring new talent and training to perform in the occasional pay-per-view wrestling event; at the age of 47, Triple H shows no sign of slowing down or letting go of his physical conditioning. If anything, his training principles have evolved over the years to help him get into the best shape of his life.
Triple H usually trains four days per week, performing two heavy workouts (max-effort upper and lower body) and two lighter ones focused either on speed or reps, depending on his goals. “Even though the matches are rehearsed,” says Triple H’s trainer, Joe Defranco, “he trains for them like it’s real combat. So while he and Undertaker might be friends in real life, that’s still a 6’7”, 300-lb guy who can hurt you. He told me last year going into the match with Lesnar [at WrestleMania 29] that ‘he’s going to put me in this armbar, but I want to be able to stand up and lift him up and slam him.’ There’s nothing fake about being able to lift Brock Lesnar with one arm.” Each workout begins with a mobility warmup that includes foam rolling, and both active and dynamic stretches.
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