Brock Lesnar is a renowned mixed martial artist and participant in numerous wrestling shows. Former UFC Champion in heavyweight... 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 Brock Lesnar's training.

Brock grew up in the suburbs of Webster, South Dakota, where of course he learned to work from an early age. He got up long before dawn in order to have time to do all his work in the morning. Perhaps because of this, Lesnar differs from other pumped up athletes in that he uses unconventional methods of increasing strength, speed and set. muscle mass.
With no gym within miles of his home, Brock uses the equipment from his farm to shape his figure. With incredible strength in 2000, Lesnar becomes the NCAA freestyle wrestling champion in heavyweight champion and soon thereafter joins the WWE Wrestling Federation.
Despite fame and fortune, Brock's primary 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 "all or nothing" did not allow Brock to give up his values, but forced him to remain true to himself. He felt the potential to influence mixed martial arts MMA. In addition, stats 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 have a full meal. Immediately after training, he takes up to 30 g of high quality protein, and approximately 50 g of carbohydrates for glycogen replenishment. The day after training, Lesnar drinks at least a liter of water with added electrolytes.
Brock trains twice a day, four times a week. Morning workout focused on combat skills, evening - for training with weights (lasting 1 hour). Lesnar shared with us one example of his strength training.
Day 1: Chest / Triceps
Bench press (6 sets of 12 reps [approx. Further - 12x6])
Dumbbell bench press at an angle (10x4)
Laying dumbbells lying (8x3)
Crossovers on the block (8x3)
Dips on the uneven bars (10x4)
Downward pull of the block (10x4)
French press in a barbell lying (10х3)
Day 2: Back / Biceps
Pull-ups on the horizontal bar wide grip(6x4)
Pull-ups on the horizontal bar with an average grip (6x4)
Pull-ups on the horizontal bar narrow grip(6x4)
Seated pulldown (6x4)

Deadlift (6x4)
Scott Bench Barbell Biceps (12x4)
Dumbbell Hammer (10x3)
Biceps sitting on incline bench with dumbbells alternately (10x3)
Day 3: Shoulders
Seated Barbell 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)
Lifting the bar to the chin in the Smith machine (6x4)
Barbell / Dumbbell Shrugs (6x4)
Day 4: Legs
Leg extension (10x3)
Leg curls (10x3)
Squats with a barbell in a Smith machine with narrow setting legs (6x4)
Squats with a bar in the Smith machine with a medium stance (6x4)
Squats with a bar in the Smith machine with a wide stance (6x4)
Leg press (6x4)
Deadlift on straight legs (6x4)

Growing up on a farm builds 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 it means to WORK. Every morning, waking up before dawn, he did his chores 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 the soil 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 possesses incredible strength... Lesnar excelled in wrestling and became the NCAA (National Collegiate Athletic Association) heavyweight champion in 2000. Brock Lesnar embarked on a hugely successful WWE career shortly thereafter. Despite the fame and fortune that came to him, his years on the farm and core values ​​have always remained at the fore.

Brock Lesnar already knew then that the lifestyle of a professional wrestler would not be a long-term perspective for him, and he decided to move on. His "ALL OR NOTHING" mentality was built around an innate quality about human hard work, staying true to his values ​​... that is what brought Brock onto the MMA (Mixed Fighting) 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 title, Lesnar realized the importance of physical 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.

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

He usually eats a lot of protein and sometimes takes advantage of food substitutes when he does not have enough time for a full meal. Also, after training, you should consume 30 grams of high-quality protein and do not forget about good carbohydrates in order to replenish depleted glycogen stores after intense workout... Drinks at least 3 liters of water with electrolytes during 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 about running and power training... Once a week conducts a workout that is aimed not only at strengthening the muscles, but also at strengthening of cardio-vascular system and the development of endurance.

Brock Lesnar Workout Program

Muscle group

An exercise

set / repeat

Day 1 - Chest / Triceps

• Bench press
• Dumbbell press at 45 ° 4/10
• Breeding dumbbells lying
• Crossovers
• Dips on the uneven bars
• Extension of arms on the block
• French bench press

Day 2 - Back / Biceps

• Wide grip pull-ups
• Medium grip pull-ups
• Pull-ups narrow
• Lower block thrust
• Deadlift
• Scott Bench Curls
• Hammer Dumbbell Curl 3/10
• Dumbbell curls on an incline bench

Day 3 - Shoulders

• Press the bar from behind the head
• Seated dumbbell press
• Lifting dumbbells in front of you
• Lifting dumbbells to the sides
• Barbell Row to the Chest

Day 4 - Legs

• Leg extension
• Leg curls
• Smith Machine Squat (Narrow Leg Position) 4/6
• Smith Machine Squat (Mid Leg Position) 4/6
• Smith Machine Squat (Wide Leg Position) 4/6
• Leg press
• Deadlift on straight legs

Intensive endurance program

Five rounds of five minutes each. Each round has five exercises, each of which performs the maximum possible number of repetitions for 1 minute. Between exercises in a round, rest is no more than 30 seconds to get your breathing in order. Rest 1 minute only after the end of the round.

Appointment

An exercise

Round 1 - Bench Press (Muscle Endurance)

• Spider-style push-ups
• Plyometric push-ups
• Punching the bag with resistance
• Pushing the tire
• Alternating push-ups

Round 2 - Deadlift (muscle endurance)

• Oblique pull-ups with a barbell
• Inclined pull-ups with a cable
• Tire thrust / push
• Pull-ups on the crossbar in a jump
• Spinning in a punching bag throw

Round 3 - Cardio

• Handheld ergometer
• Oblique treadmill(maximum slope)
• Standing on a stationary bike (maximum difficulty level)
• Airdyne Exercise Bike (70 rpm)

Round 4 - Hybrid Power

• Bench press in hammer machine(without bench)
• Hammer blows
• Bear crawl
• Throwing medical ball
• Moving

Round 5 - Most Intense

• Exercises from round 3, only without rest

Workout video (6 minute intensive endurance program)

You can treat it as you like, but it cannot be denied that this is a very funny fun, albeit staged. If even on "2x2" it was normally commented, 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 correct diet... Therefore, all wrestlers are so jumpy and powerful. We have compiled a training and diet program for three great theatrical ring 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 kilos 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 in recent times Duane was pulled back into the ring. Rock workout focuses on reducing body fat. To lose fat, Johnson changed his workout, pumping each muscle group three times a week. In addition, Dwayne's training was constantly being modified to avoid stagnation. He controlled rest time, weight, speed and, of course, the number of sets and reps.

This is how it looks:
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 yourself in shape, you need to eat right. Rock's diet was pretty strict, so Dwayne tried to avoid fried foods and stayed away from. But there were times when Johnson indulged in big cheese pizza, cheeseburger, or donuts.

Johnson did not eat, but literally ate 6 times a day. The food 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 L 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 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 L water

John Cena

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

Sina has built not only an amazing body, but also an amazing career - his life's work based on his love for sports. His motto: "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 really handsome, no matter how you treat him. But if this program doesn't suit you, put up with it 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 one leg curl: 4 sets, 20-25 reps
Leg Press: 5 sets, 20 reps
Leg extension: 4 sets, 15 reps
Barbell Squat: 4 sets, 10 reps
Hack Squats: 3 sets, 15 reps
Extension of one leg: 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
Reduction of hands in the simulator: 3-4 sets, 15 reps
Crossover information 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 Curl: 3 sets, 10-12 reps
Standing Block Curl: 3 sets, 12 reps
Rope Block Extension: 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 your hands to the body): 4, to failure

Day 4 - Shoulders
Breeding hands in the simulator: 5 sets, 20 reps
Press from behind the head while sitting in the machine: 5 sets, 20 reps
Raising arms to the sides in the simulator: 5 sets, 20 reps
Seated Dumbbell Press: 3 sets, 10 reps
Side Dumbbell Raises: 3 sets, 12 reps
Bench press standing: 3 sets, 10 reps

Day 5 - Back
Wide Grip Rows: 5 sets, 20 reps
Bent-over barbell row: 5 sets, 12-20 reps
Dumbbell Rows: 5 sets, 12-20 reps
Deadlift: 4 sets, 8-15 reps
Barbell 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 performed 60 crunches.

As for food, here he has everything that is called, laid out on the shelves. Sina eats like Satan, but because of that in such good shape. The products are right:

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

Brock Lesnar

For his history rich in trophies and achievements, Brock Lesnar managed to be noted both in mixed fights without rules and in classic wrestling. This hefty fellow with a fierce grin is well recognized by everyone who is even a little fond of wrestling. Looking at his face alone, it becomes scary. And what do rivals feel when they face him one on one?
From childhood it was clear that this guy will come to success. Lesnar, who was born on the farm, could not afford to buy equipment and equipment. Therefore, we had to make do with improvised means. Fortunately, there was enough load on the farm. Sport 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.

Lesnar now has his own gym and its own training program, which uses normal tools, and not all kinds 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 dedicated to 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.
The number of sets and repetitions is indicated through a fraction. One of the toughest workouts. Apparently, the MMA past affects. And Brock is quite enough 4 days a week to tear up 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 really like him.

Day 1 - Chest / Triceps
Bench press: 6/12
Dumbbell press at 45 °: 4/10
Breeding dumbbells lying: 3/8
Crossovers: 3/8
Dips on the uneven bars: 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
Pull-ups with medium grip: 4/6
Pull-ups with a narrow grip: 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
Press the bar from behind the head: 4/10
Seated Dumbbell Press: 3/10
Raising 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 curl: 3/10
Smith Machine Squat (Narrow Leg Position): 4/6
Smith Machine Squat (Mid 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 intensive program endurance. Five rounds of five minutes each. Each round has five exercises, each of which performs as many repetitions as possible for 1 minute. Between exercises in a round, rest is no more than 30 seconds to get your breathing in order. Rest - 1 minute only after the end of the round.

Round 1 - Bench Press (Muscle Endurance)
Spider-style push-ups
Plyometric push-ups
Punching the bag with resistance
Pushing the tire
Alternating push-ups

Round 2 - Deadlift (muscle endurance)
Oblique pull-ups with a barbell
Inclined pull-ups with a cable
Tire thrust / push
Pull-ups on the crossbar in a jump
Spinning in a punching bag throw

Round 3 - Cardio
Handheld ergometer
Incline treadmill (maximum incline)
Standing on a stationary bike (maximum difficulty level)
Airdyne Exercise Bike (70 rpm)

Round 4 - Hybrid Power
Hammer press (no bench)
Hammer blows
Bear crawl
Throwing the 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 food substitutes when there is simply not enough time for a full meal. Brock also consumes 30 grams of quality protein after training 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.

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 strength 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 is, as always, somewhere in between! Let's take a 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 to lift large stones. This persistent hobby at first greatly surprised his parents and neighbors. Over the years, Lesnar switched to concrete blocks. This serious work gave its result. Lesnar was the strongest at school. Today, his working weight in the bench press is 220 kg, and the deadweight is off scale for three and a half centners.

“I owe my strength to living in the wilderness,” Lesnar says. - If there were some fitness club nearby, I would have done the press down until retirement. However, his 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 in good shape all the muscles of the body at once. Experienced athletes will understand me. To warm up properly in the wrestling ring, you need at least 1.5-2 hours. But here everything about everything takes 45-50 minutes. " It should be clarified right away that good physical shape means a lot for Lesnar. After all, he is one of the elite of the American Ultimate Fighting 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 the low grades in high school. This was just the case of Lesnar. He took the chance and started 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 exorbitant fees, and although Lesnar himself did not like all this clownery in the ring, he eventually broke down.

Professional wrestling is a tough job, a wrestler must weigh a lot more than 100 kg and at the same time maintain circus agility. Acute reaction and excellent muscle coordination serve as insurance when performing risky stunts, the price of which is sometimes a broken spine. However, the other is much more difficult. The wrestler does not have his own home. He constantly travels around the country and wherever he appears, he should not take off the mask that entrepreneurs offered him at the conclusion of the contract. The fact is that each member of the wrestling 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 remain forever on the "dancers", serving deliberately losing fights with the stars.

Fortunately, Lesnar quickly learned acting and became popular. The managers did not cheat. Already the first television broadcasts brought in a lot of 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 did not have my own home. 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 had led this way of life 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 managed to easily 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 qualities, 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 League of Fights without rules appeared on the horizon. The fame of this young organization grew rapidly. Mainly because the organizers have 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 mentioning that fights without rules were held in the United States before, but these were ordinary competitions when masters of different specializations converged. For example, kungfu and judo. Each hit or successful trick 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 in the fight was the doctor.

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

A separate line in Lesnar's training program is a set of muscle mass. With an increase of under 2 meters, its weight exceeds 120 kg. Lesnar pumps "iron" according to the classical scheme 4 times a week. “In battle, the laws of physics decide everything,” he explains. - Impact impulse, no matter how strong, "gets stuck" in a large mass. In competitive sports, skillful technique decides the outcome of a match. When it comes to practice, technique recedes into the background, but the mass of the fighter comes to the fore. And there should be no delusions. I advise everyone who is concerned about safety, their own and those of their loved ones - be bigger and harder ...

Based on materials from Muscle & Fitness # 2, 2009

We have all heard that wrestling is experiencing something like a rebirth in recent years, because some of the most eminent athletes of this century 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 formerly popular wrestler and actor to be at his best. physical form, however, we must not forget that at the moment the Hulk is sixty-one years old, which also determines the physical condition of the athlete. Nevertheless, Hulker, who appeared on the stage, managed to make a splash. Brock Lesnar is another athlete who has received close public attention. Lesnar recently had to face a wrestler called The Undertaker in the ring, whose return to the stage was also a splash.

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

It should be noted separately that Brock Lesnar uses a barbell pancake as a weight for pull-ups, which weighs 45 pounds (twenty-odd kilograms). Lesnar reveals that he is rather harsh with own body in training: he sets himself a condition, according to which it is necessary to perform twenty full 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 indicated in Lesnar's program, what attracts attention is that almost all exercises are complex. There is nothing strange in this, because the traction movements, as a rule, include the complexes of the muscles that carry out the movement into the work. The logic of this training program is such that the most complex and polyarticular exercise - deadlift- moved to the end of the workout. This allows the athlete to complete all previous sets of exercises with full dedication, mentally preparing for the fact that royal exercise all powerlifters will have it at the end of the workout. In addition, the number of sets and reps in the deadlift is gentle enough to allow the athlete to finish the workout with a slight feeling of alertness.