Cardio/Training regimine that will help Pro wrestler

[Painlayer69]

Hey guys, some of you already know about my wrestling but anyways,

I had a match recently and noticed that i was NOWHERE near in shape enough cardio wise for this guy, And i wrestle him again in one month.

All i have at home for cardio is a stationary bike would this be enough?

Does anyone have ANY suggestions for a cardio AND training program that would still allow me to gain strength and size But also help me gain an endurance edge for this match??

Thanx for ANY advice guys and gals.

[Montague]

We always did sh!t-loads of Hindu squats and wheelbarrow pushups.
Those exercises built strength in the Type I slow twitch endurance fibers while also giving a decent cardio workout.
We were always blown up at the end and sore the next day.

A bike is probably insufficient for what you need.
Are there some stairs you could run – maybe bleacher/stadium steps?

Is there a place the promotion has a ring (or some area) set up for training noobs?
Oftentimes there were experienced guys who came down to the ring to work w/ the trainees just to stay in practice and get a “ring” workout.

Ring drills have just always seemed like the best work for getting in ring shape.

And if that doesn’t work, then feed the your opponent doughnuts and pancakes to slow him down a bit.
If you can’t reach their level, bring’em down to yours.
 

[Painlayer69]

Thanx montauge, Yes actually there is a junior high school right around the corner that has very short sets of stairs

( Maybe 10-12 stairs on 1 set )

We do have practices at the ring BUT its on tuesdays during my shift at work so........ i really have no time to train in ring with the other guys.

Today i was at the Y and did 10 mins on the stair mill ( That almost killed me LOL!!! )only 10 mins i know but it was on a higher seting.

Thinking about doing that atleast every other day.

Think thats enough??

[The Coach]

Hey guys, some of you already know about my wrestling but anyways,

I had a match recently and noticed that i was NOWHERE near in shape enough cardio wise for this guy, And i wrestle him again in one month.

All i have at home for cardio is a stationary bike would this be enough?

Does anyone have ANY suggestions for a cardio AND training program that would still allow me to gain strength and size But also help me gain an endurance edge for this match??

Thanx for ANY advice guys and gals.

You need to define "cardio". If you're doing long sessions (endurance) it's not any wonder why your gassing. You need to set levels for the time it takes you to go beyond your normal time for a match. HIIT will be your best bet when it come to training for a match, if your doing a 5min round or match, you need to train for an intense 20min of HIIT to be in shape for that particular match (if your rounds are 5min per round @ 3 rounds that's 15min, you need to go at least 5 mins beyond that to be absolutley ready and not gas).

Your training program should focus on POWER then strength in that order.

[Painlayer69]

You need to define "cardio". If you're doing long sessions (endurance) it's not any wonder why your gassing. You need to set levels for the time it takes you to go beyond your normal time for a match. HIIT will be your best bet when it come to training for a match, if your doing a 5min round or match, you need to train for an intense 20min of HIIT to be in shape for that particular match (if your rounds are 5min per round @ 3 rounds that's 15min, you need to go at least 5 mins beyond that to be absolutley ready and not gas).

Your training program should focus on POWER then strength in that order.

Im talking endurance here, Im gonna have a match thats atleast 15min's, And thats all the way through NO breaks. I need something that will allow me to bump up my endurance so that i can atleast wrestle decently for that 15 min's.

[Montague]

This is no excuse to be lazy, but you may want to eventually find yourself a tag team partner.
Tag matches are usually more exciting because there’s always two fresh and rested guys in the ring while the other two catch their breaths.

The British Bulldogs were great at using this principle, and until Dynamite Kid injured his back, their tag matches were some of the most exciting of their time – even by Japanese pro wresting standards.

BTW – do you know the guy you’re working with next month?

[The Coach]

Im talking endurance here, Im gonna have a match thats atleast 15min's, And thats all the way through NO breaks. I need something that will allow me to bump up my endurance so that i can atleast wrestle decently for that 15 min's.

Ok, I think I might be missing something here. What kind of wrestling are you talking about?

[jpm101]

With any sort of wrestling your main concern will be stamina (endurance + strength).  Static holds with push/pull power included. As with football, when you want to get and keep the game legs ready, you have serious practice workouts. Same with wrestling, where actually wrestling in training is number one. And  more likely on a daily bases.

I know nothing, or heard, about PL69's degree of wresting. Sounds like semi Pro small town/market style. I do know that ultimate fighters/MMA (and such) do a lot of bwt exercises (personal witness). Something along the lines of Hindu/Dive bombers push-up's, regular push-up's, squats, lunges, step-ups, etc. Including bridges and ab work. Not talking 3X12 reps. More like 100's of reps during a training session. Might PL69 consider these, in such higher reps, to improve his performance in the squared circle. If he is doing these already, than PL69 might consider approaching them with more serious intent. Also doing hill/deep sand running, 40's and stair running is outstanding. 

PL69 should have a trainer or coach to advice him on getting in shape by training the correct way and to avoid injuries. Sounds like he does not. Wonder if he is a freelance player? Most of those guy's do not have insurance  or medical benefits. Tough way to earn food on the table considering the risk taken and the small amount of money earned. Good Luck anyway.

[mass 04]

just call a lot of rest holds.

[BB]

You might try asking over at Elitefts- http://asp.elitefts.com/qa/ . Mark "Jackass" Bell before he took up powerlifting was a semi-pro/regional wrestler for the WWF.

He might have some ideas.

[Painlayer69]

Thanx guys alot of good advice here.

Yeah i know this guy montauge were working together to make a great match but my endurance is so low right now that i cant keep up with him.

Coach i am talking about Pro Wrestling like WWE or TNA.

And thats actually great advice JPM i will think about this kind of training, BUT with this type of training can i still add/keep size?

[Painlayer69]

Oops i forgot to add that JPM this is actually a small town type of thing BUT its not my source of income, I have a job at a local factory that gives pretty decent medical benefits.

And montauge i do have a partner but hes the champ and at this time im really striveing to be a top contender for that very title.

[Montague]

Yeah i know this guy montauge were working together to make a great match but my endurance is so low right now that i cant keep up with him.

All the better.
You have a month to plan this all out together.
Work in a combination of rest holds, some spots where one of you is down and the other can play to the crowd, argue with the ref, etc.

That’s using psychology to buy time and tell a story in the context of the match, and it’s called “working.”
Sadly, many performers today don’t know how to do that – it’s kind of a lost art.

A good teacher can give you examples of this strategy, but you can only learn and acquire it through experience.

[Painlayer69]

All the better.
You have a month to plan this all out together.
Work in a combination of rest holds, some spots where one of you is down and the other can play to the crowd, argue with the ref, etc.

That’s using psychology to buy time and tell a story in the context of the match, and it’s called “working.”
Sadly, many performers today don’t know how to do that – it’s kind of a lost art.

A good teacher can give you examples of this strategy, but you can only learn and acquire it through experience.

Yeah i know how to do this and when to, But this will be kinda like an actual amatuer wrestling match, VERY fast paced and physical.

Also man i here ya on the lost art, Its almost extinct, Especially with guys like Cena.

But anyways Thanx for the advice.

[Painlayer69]

Hey guys i took up the advice on trying H.I.T. training and i love it, It does do a good job at letting me hit some cardio at the same time as lifting again i love it.

But since i am a natural could i overtrain easily with this type of program??

I am training every other day but am thinking of going every 3 days.

Would that be better or worse??

Thanx guys

[Montague]

A lot of that depends on your body.
Try it for a few weeks and judge for yourself.
You can always switch back or try something else.

[Painlayer69]

Ok i also wanted to know what is the best exercise to develop a very strong lower back for someone with a sciatic nerve problem?

I cant do hyper's because it pinches the nerve every time i come to the top and try to contract.

Thanx guys

[Montague]

Sciatica?
Pinched nerves and lower back problems?

Brother, I would never suggest to anyone how to live his or her life, but did you ever think of taking up a different hobby/career?

Bumping for a living – or even just on weekends – messes up a lot of HEALTHY people.

I’m not talking down to you, bro; I just want you to be careful and smart.

[Painlayer69]

Sciatica?
Pinched nerves and lower back problems?

Brother, I would never suggest to anyone how to live his or her life, but did you ever think of taking up a different hobby/career?

Bumping for a living – or even just on weekends – messes up a lot of HEALTHY people.

I’m not talking down to you, bro; I just want you to be careful and smart.

Yeah i here ya man BUT i could never give this up its something that i have loved since i was very little.

Plus i have become a VERY physical person and you only have ONE life,
Might as well do what you want now. Ya know??

And I'm not totally sure if i have sciatica but whenever my lower back hurts i usually have pain down my left leg as well, So thats why i say this.

Hey man i understand LOL!! ive been getting that same reaction for the past 8 years or so...

But thanx man

[jpm101]

Not to be a buzz buster, but..................... you might have one life, though you may not want to spend the rest of it in a wheel chair. Or lose any ability to have a sex life.  Than when your an older man you can tell anyone, who takes the time to listen, how strong and physical you use to be. Hopefully this will not be  while the nurse is changing your diaper.

The sciatica nerve is affected by the spine. Though a deep muscle bruise can damage it also (had those). May also have a future serious disk problem. Speaking from experience, having received  two ruptured disk while playing college football. Underwent surgery, and though I am almost 100%, still have a bad day now and then. Funny thing is I like to lift heavy, SLDL's from the floor for example. Use in the mid to upper 5's. I have never felt pain or  hurt my self when working out. Even surf and off road on some weekends, no problems. I have felt pain, with the  lower back seized up a bit, by just getting in/out of a car. Also reaching, bending or twisting for something.

 PL69 may consider getting some serious medical attention before things get out of hand. Decompression is the newer thing with regard to the spinal disk. If you have the insurance. Check around for alternate methods for back treatment. Might just do yourself a favor for future pain and injury free years. Good Luck.

[Painlayer69]

Thanx alot JPM i really do appreciate the advice, But i know what im doing i never do anything too crazy in or out of the ring to risk further injury.

And i am also looking into going to the chiropractor to see what they could do for me.

Honestly guys i appreciate all the concern but you just cant understand how the love that i have for wrestling WILL NOT let me quit.