Cardio training is one of, if not, the most important part of pro wrestling training. No other cardio workout is as intense as it is to train to be a pro wrestler.
In pro wrestling, you shouldn't be interested in that mindless cardio where your brain goes to a different place. No, you need to focus on your heart and lungs while also concentrating on stimulating your mind. This is a thinking mans sport, all the meat head spots are already taken!
The Pro Wrestlers cardio workout will be intense, but will begin slow.
Start off with some basic forward and backward rolls, nothing major, just enough to kick start your heart beats per minute. (About 20 total will do).
The Forward roll. Make a fist in both hands, plant the flat part of your wrist on the mat, kick your feet over your head using the moment to get back to your feet.
The backward roll. Start back pushing off your feet to a quick seated position, using the moment to roll back, planting your fist on the mat (protecting your neck) and coming back to your feet.
Next move on to quick core workouts.
Push ups: 15 Military Push ups (Kaos Push ups) Straight form, body as flat and stiff as a board. Head up, and knock out the first 15, take a 15 count rest (in the perfect push up position) then move to 14, with a 14 count rest so on and so forth all the way down to 1. Now that you've at least broken a sweat. Move on to some Standing squats.
Squats: Minimum of 150. Legs shoulder width apart. Hands either on top of your head, cross your chest or your sides lifting them up (directly in front of you) on the squat down. Back straight, head up, and squat to a seated position, 150 times.
Now that your warmed up, time to start the muscle fatigue cardio. Submission Wrestling. Starting in standing position, the first man (or woman) steps into the squared circle, going 10 one minute rounds with a fresh opponent. (Doesn't matter if you submit or win, everyone goes the full minute) 30 second rest between matches and first match is 3 minutes. (Total 11 rounds)
Now it's time to bring it home. Just when you thought you gave all that you can give. Just when you thought you have nothing left in the tank. Just when you thinks it's all over. This is the time that you have to dig down deep. Bring out your inner fighting spirit! When an every day Joe says I quit, that's you kick it times 10! That never say die attitude. Bring out the fire that breathes inside. It's time for the Universal Pro Wrestling sequence.
Start off by whipping your opponent off the ropes with a right handed Latigo (similar to an arm drag for the American Wrestling fans out there). Bypass his return charge to you. Follow up with a drop down and a quick leap frog. Try to blast your opponent with a vicious clothesline. Watch out, cause if he duck he may hit you with a devastating shoulder block. No worries, if he does, do your drop down, leap frog sequence and catch him with a big hiptoss. Cover (Pin) and repeat, 5 times. Switching roles (Doing both sides of this sequence counts as 1) Absorb each fall with your feet as much as possible, you want to take the least amount of damage as you can. And remember, only a trained Pro Wrestler can perform this task. This all done in 30 minutes time. You can't beat this intense workout.
Check out the video of the Cardio workout (ends at 0:50)
Rolls - 2 mins
Push ups 4mins
Squats 3 mins
Wrestling 18 mins
Sequence 4 mins
Santino Bros. Wrestling Academy
Joey 'kAos' Muñoz
Santino Bros. Wrestling Academy
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04262010
1. Don't neglect your leg muscles
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