TRAINING

Training for the Wrestlers of My Company

The Professional Wrestlers make their bodies before they debut, they look for different training styles and techniques to bill a STRONGER body. Now I'll show you one week of training in the New.Japan.Pro-Wrestling Dojyo.
These exercises are basic training and everybody works together.
After their debut they constantly search for different training techniques in order to get bigger and stronger.
l don't have to explain how to do the exercises because by the time they make it to the Dojyo, they are already familiar with them.
The average person probably won't be able belive this exhausting routing but is very real and l have been this reality for the last 21 years in New Japan Pro-Wrestling.

<<<Warning>>>

If You decide to try this routine, l highly recommend training slow for the first couple weeks.
So, are You o ready? O.K let's go ...

Basic training routin!

１day 9:45 a.m.合同練習スタート。 10分ぐらいかるく走る。その後リングに上がりウォーミングアップ。次に２つのグループ(A.B）に別れて開始。 ＊ ヒンズースクアット３００〜５００回 ＊ 縄跳び・ＡとＢで交互に１セット５分、２セット３分、３セット１分、４セット二重飛び３０秒。 （ 選手によって二重飛びが 出来ない場合、脚踏みををしながらの縄跳び。） ＊ Ａ．Ｂ交互にリングの上でプッシュアップバーを使ってレスリングプッシュアップ５０回、４０回、３０回、２０回。 ＊ ショルダープッシュアップ１０回を２セット。 ＊ ５分休憩 ＊ ＊ ウエイトトレーニングだいたい２時間。それぞれが自分なりのメニューでトレーニング部位をやっていく。 ＊ それぞれリングシューズに履き替えリング上で３組がスパーリングを１ラウンド５分で選手を入れ替えながら５セット。 ＊ 先輩が後輩にテクニックを教える。 ＊ リング上で２人組になり腹筋１００回、７５回、５０回、２５回。 ＊ 体半分をリングからだし背筋２５回４セット。 ＊ 首の練習。後ろ、前、右と左をそれぞれ２０回３セット。 ＊ ２人組でブリッジ５分づつ。１人がブリッジをしもう１人が胸の上に座り脚を腕に乗せる。 ＊ ブリッジの姿で首はそのまま脚を前後にかえす。１０回５セット。 ＊ 全員で受け身の練習。３０分〜４５分。 ＊ ２人組でクールダウン１５分。 終了。 ＊ その後それぞれが教えてほしい事、覚えたい事などを指導してもらう。 ＊ 夕方〜夜はそれぞれが苦手な事などの練習。 This hard training routine is for wrestlers, but now after get my certified from ISSA I'm make the routine apropiate for your body depend of your goal,

Here are pictures with somegood hold's:











"The top10, most popular Submission HOLDS"

ARMBAR= An arm look in which the opponent arm is Hiperextended at the elbow.

FOOTLOCK= A move that traps an opponent foot and ankle between the upper arm and torso.

GUILLOTINE CHOKE= A choke in which the neck is trapped between the upper arm and torso.

HEELHOOK= A hold on the heel that's executed by twisting the knee joint.

KIMURA= A Jujistu technique that twists the shoulder joint. KNEEBAR= A hold that hyperextends the leg at the knee.

OMOPLATA= A move that applies pressure to the opponent's arm and shoulder with a triangular leg hold.

REAR NAKED CHOKE= A choke applied from behind an opponent.

TOE HOLD= A hold where you use the foot and toe as levenage to attack the opponent heel, ankie or hip flexors.
TRIANGLE CHOKE= A choke using one leg in a triangle around an opponent neck.



For Beginners...
Here are some Streng and Cardiovascular Workout Routines for Men and Women.

Before try this routines read this training tips.
Consult your Physician before beginnig a reduced calorie diet or exercise program.
Perform all exercises in the order that are listed.
Perform all exercise movements in a controlled with good form.
Start with 1 or 2 sets of each exercise and increase to 3 or 4 sets, if you are a beginner.
Not rest more then 30 to 45 seconds between sets.
Not use weight that is too heavy or too light.
Determine Target Hear Rate.

Strength Training Workout 1.

• Incline Dumbbell Bench press. (chest) 12 to 15 reps.
• Lat. Pull Downs to the front. (back) 12 to 15 rep.
• Dumbbell Shoulder Press. (shoulders) 12 to15 reps.
• Barbell Squats. (legs) 12 to 15 reps.
• Hamstring Curls.(legs) 12 to 15 reps.
• Barbbell Biceps curls straight bar. (arms) 12 to 15 reps.
• triceps Push downs. (arms) 12 to 15 reps.
• Standing calf raises.(lower legs) 12 to 15 reps.
• Abdominal crunches.(midsection) 15 to20 reps.

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Strength Training Workout 2.

• Barbell bench press,flat bench.(Chest) 12 to 15 reps.
• Seated Rows.(Back) 12 to 15 reps.
• Lateral raises.(shoulders. 12 to 15 reps.
• Dumbbell Lunges.(Legs) 12 to 15 reps.
• Hyperextensions.(Lower Back) 12 to 15 reps.
• Alternating Dumbbell Curls.(arms) 12 to 15 reps.
• Lying Triceps Press.(Arms) 12 to 15 reps.
• Seated Calf Raises.(Lover Leg) 12 to 15 reps.
• Reverse Abdominal curls.(Midsection) 12 to 15 reps.

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Free weight Strength training workouts.

• Push ups.(Chest and arms) 15 to 20 reps.
• Chin ups.(Back and Arms) 5 to 10 reps.
• Book lateral raises.(Shoulders) 10 to 15 reps.
• Gorilla Jumps.(legs) 10 to20 reps.
• Band Curls.(Arms) 10 to 15 reps.
• Standing Calf Raises.(Lower Leg) 15 to 25 reps.
• Good Mornings.(Lower Back) 20 to25 reps.
• Abdominal crunches.(M9dsection) 15 to 20 reps.

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Recomended Cardio Vascular Exercises.

• Aerobics.
• Cross country skiing.
• Jogging.
• Rowing Machine.
• Treadmill.
• Swimming.
• Exercicle.
• Speed walking.
• Stair Machine.
• Bicycling.
• Jumping Rope.

Can't You training? Just walking !!!

Walking is one of the easiest ways to exercise. You can do it almost anywhere and at any time. Walking is also inexpensive. All you need is a pair of comfortable shoes.

Walking will:
Give you more energy Make you feel good Help you to relax Reduce stress Help you sleep better Tone your muscles Help control your appetite Increase the number of calories your body uses For all these reasons, people have started walking programs. If you would like to start your own program, read and follow the information provided here.

Is It Okay for Me To Walk? Answer the following questions before you begin a walking program: Has your doctor ever told you that you have heart trouble? When you exercise, do you have pains in your chest or on your left side (neck, shoulder or arm)? Do you often feel faint or have dizzy spells? Do you feel extremely breathless after mild activity? Has your doctor told you that you have high blood pressure? Has your doctor told you that you have bone or joint problems, like arthritis, that could get worse if you exercise? Are you over 50 years old and not use to a lot of exercise? Do you have a condition or physical reason not mentioned here that might interfere with an exercise program? If you answered yes to any of these questions, please check with your doctor before starting a walking program or other form of exercise.

How Do I Start a Walking Program? It is important to design a program that will work for you. In planning your walking program, keep the following points in mind: Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed. Wear shoes with thick flexible soles that will cushion your feet and absorb shock. Wear clothes that are right for the season. Cotton clothes for the summer help to keep you cool by absorbing sweat and allowing it to evaporate. Layer your clothing in the winter, and as you warm up, you can take off some layers. Stretch before you walk. See the warm up exercises here. Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes. Try to walk at least three times per week. Add 2 to 3 minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk more slowly. To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time. The more you walk, the better you will feel. You also use more calories.

Safety Tips Keep safety in mind when you plan your route and the time of your walk.
Walk in the daytime or at night in well-lighted areas. Walk in a group at all times. Notify your local police station of your group's walking time and route. Do not wear jewelry. Do not wear headphones. Be aware of your surroundings.

How Do I Warm Up? Before you start to walk, do the stretching exercises shown here. Remember not to bounce when you stretch. Perform slow movements and stretch only as far as you feel comfortable. Side Reaches Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side. Wall Push Lean your hands on a wall with your feet about 3-4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg. Knee Pull Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg. Leg Curl Pull your foot to your buttocks with your opposite hand. Keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with the other foot.
Taking the First Step Walking right is very important. Walk with your chin up and your shoulders held slightly back. Walk so that the heel of your foot touches the ground first. Roll your weight forward. Walk with your toes pointed forward. Swing your arms as you walk.

Frequently Asked Questions (FAQ) list (last update 2002.8.1)