Randy Ortons workout

kayashi

DAY 1: Legs
superset Thigh Extensions w/ Leg Curls : 4 sets - 12-20 reps.
Box Squats : 5 sets - 12 reps.
Straight Leg DLs : 4 sets-10 reps.
Calve Raises : 10 sets - 8 - 15 reps

DAY 2: Chest
Incline BB Bench : 3 sets - 20 reps.
Incline DB Bench : 5 sets - 6 reps.
Flat Bench : 4 sets 8 - 12 reps
Cable Crossovers : 3 sets - 15 reps
*every other week I do 10 sets of 10 pushups, with hands on a bench

DAY 3: Back
Pull downs : 3 sets - 20 reps
Seated Cable Rows : 3 sets - 12 reps.
T-Bar Rows : 3 sets - 10 reps
Bent Over Rows : 3 sets - 20 reps
Lower Back Ext. : 3 sets - 15 reps.
*one set of pull-ups to failure*

DAY 4 : Shoulders
Side Laterals : 3 sets - 15 reps
Front Laterals : 3 sets - 15 reps
Rear Laterals : 3 sets - 15 reps
Arnold Presses : 4 sets - 8 - 12 reps
Upright Rows : 3 sets - 8 - 12 reps

DAY 5 : Triceps + Biceps
Pushdowns : 3 sets - 20 reps
French Curls : 3 sets - 8-12 reps
Overhead Tri Ext : 3 sets - 8-12 reps
Close grip Pushdowns : 3 sets - 15 reps
Alt. DB Curls : 3sets - 10reps
Alt. DB Hammer Curls : 3 sets - 8 reps
BB Curls : 3 sets - 8 reps
Cable Curls : 3 sets - 8 reps

randomguy88

Same as every other famous persons routine, they always seem to be fairly high rep, split body part workouts. They're nothing like the heavy, low rep, compound movement based workouts that are always recommended. I'm just wondering do all these people do programs like Starting Strength at some stage, before moving onto the type of workout posted here?

amacachi

Anything mentioned about genes? He's basically got the body I would love, but my shape isn't compatible with his.

mdc5065

Where was this published? I have it on good authority that sometimes the famous fitness guy workouts are propagandized to fit what's trendy and no where near what they actually do (tends to be for bodybuilders though). Sounds like a solid, legit split in this case though.

orestes

Would the users/mods of this forum mind if I linked to this thread in the Pro Wrestling forum? With HHH on the cover of Muscle & Fitness recently and Stone Cold Steve Austin being interviewed in the November issue it just seems like something that the wrestling fans would be interested in and the thoughts of the folks here might be of interest to them. Cheers

Killme00

ugh..i thought it said Randy Couture. who the f is Randy Orton?

ragg

randomguy88 wrote: »

I'm just wondering do all these people do programs like Starting Strength at some stage, before moving onto the type of workout posted here?

Of course they did - these guys are essentially body builders. I have a good article on this stuff somewhere.
I'll try dig it out for you a little later

Hanley

ragg wrote: »

Of course they did - these guys are essentially body builders. I have a good article on this stuff somewhere.
I'll try dig it out for you a little later

You're speculating. You've absolutely NO idea whether they did or not. I'd be willing to be 90% of "these guys" have never even heard of starting strength or similar.

And if they are bodybuilders, why would they be using starting strength? Do you know any bodybuilders? Have any of them used a starting strength type program as a foundation for their training??

Hell I doubt that even is Orton's workout. And if it is;
-does he use it all year round?
-is it a template or does he stick to it specifically?
-does he do any cardio?
-etc etc

More importantly, who cares if that's what he does NOW?? What I want to know is what he did to get where he is. Professional wrestling's notoriously demanding on the body and heavy weight and low reps probably aren't gonna be all that do-able "in season". But that's not to say he didn't do them before to build his base.

I hate when people post routine's like this and others latch on like it's some cure to their muscle building problems. There's just too little information and too many variables.

ragg

Ok, then Hanley, ignore the body builder comment. Lets look at how a wrester would train. Do you think in a strength based sport, they don’t train for functional strength? Do you think Randy orten can lift 300lb guys over his head by doing a body building split? I'm willing to say 100% he started out strength training. To suggest that someone like randy orten "has never heard of" one the most popular strength routines in the world, is a little bit myopic in my opinion.

Also, yes, a friend of mine is just training to try his hand at natural body building & have a guess at where he started? Thats right, Bench, Deads, M.press, rows & of course squats.

You need to build your house before you decorate it

Hanley

ragg wrote: »

Ok, then Hanley, ignore the body builder comment. Lets look at how a wrester would train. Do you think in a strength based sport, they don’t train for functional strength? Do you think Randy orten can lift 300lb guys over his head by doing a body building split? I'm willing to say 100% he started out strength training. To suggest that someone like randy orten "has never heard of" one the most popular strength routines in the world, is a little bit myopic in my opinion.

I never said bodybuilders were weak did I?? You don't get to be that size without getting ridiculously strong as well. Just because you train to get stronger using squats, deads etc doesn't mean you're using "Starting Strength".

The only place Starting Strength is popular is on the internet, and believe it or not, not everyone gets their training advice from there. Especially the guys who've been around longer than that particular routine. Hard to believe, I know.

As for the strength aspect, he's not lifting 300lb of dead weight anyway. The guys jump into all their moves. I'm not saying he's not strong, but it's as much skill as strength getting those guys over head.

Also, yes, a friend of mine is just training to try his hand at natural body building & have a guess at where he started? Thats right, Bench, Deads, M.press, rows & of course squats.

And? Of course that's where everyone starts. That doesn't mean it's "starting strength". Those lifts have been around a lot longer than Rippetoe's book, you do realise that right??

justsomebloke

I have to agree with Hanley, this programme really doesn't indicate anything at all. Is it his bulking phase, his maintenance phase his I'm on the so many days of the year this is my when I get a chance to train phase etc etc.

Also given the amount of in ring training and lifting that he probably has to do chances are a good bit of his strength is derived from that as well so he may have to specifically have a programme tailored for him that involves rehab and prehab workouts and he may have to avoid certain exercises as they may take too much out of him and thus effect his performance in the gym

So without knowing the when and why he uses this programme it is pretty much useless.

ragg

I didn't know we were talking specifically about Ripptoes "Starting Strength"

The question posed was

I'm just wondering do all these people do programs like Starting Strength at some stage

so i just took it to mean, strength training - which as I said, i believe randy orten has or indeed does train for strength

Hanley

ragg wrote: »

I didn't know we were talking specifically about Ripptoes "Starting Strength"

The question posed was
"I'm just wondering do all these people do programs like Starting Strength at some stage "


so i just took it to mean, strength training - which as I said, i believe randy orten has or indeed does train for strength

"Starting Strength", Rippetoe's program, is distinctly different to the myriad of different styles of training which could be used to gain "strength" (ie to get stronger at squatting, benching and deadlifting say). SS is more akin to a Russian moderate intensity, frequency based cycle than the traditional American style.

With traditional Western/Linear Periodisation you'll usually see a daily split like (using DL's as an example);
Deadlift, stiff leg deadlift, rows, pulldowns, biceps.

It might look like a "body part" split, but the progression on the deadlift would be structured so that you get stronger at it as the weeks go by, same with the SLDL. That's still "strength" training, but it's doesn't even remotely resemble Rippetoe's model.

I think we're sorta arguing different points. So if what you're saying is; "Randy Orton and most other big people began their training careers with an eye to getting both stronger AND bigger" then I'll definitely agree with you!!

ragg

Agreed :pac:

DamienH

I can remember watching Louis Theroux and he went went to a wrestling training camp and it wasn't pretty. They were doing wrestling bridges and a shed load of what looked like pretty disgusting cardio, along with skills and weightstechnique pretty much daily. There wasn't anything about weights though, not that I saw anyway.

randomguy88

http://www.youtube.com/watch?v=ZfzgbHjYgMg

At least one of these wrestlers lifts properly, or did.