10min Conditioning Circuit | WORLD-BEATER WRESTLING

Welcome to #WorldBeaterWrestling where ‘The World-Beater’ Damian Slater takes you through some of his favourite Pro Wrestling conditioning drills at the EPW School of Pro Wrestling in Malaga, Western Australia.

[Warning: These videos are intended only for trained professionals in a safe and supervised setting. Participants who attempt these techniques are liable for any potential injury that may result.]
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EPISODE 20: ‘10min Conditioning Circuit’

Focuses: Cardio, Endurance

It is difficult to replicate the cardiovascular toll of a Pro Wrestling match, without being in a Pro Wrestling match. However, I find the closest thing to it are high intensity circuits that utilise the entire body through multiple movements.

I am a big fan of alternating which body parts are active during a circuit, so that one recovers while the other works. This way you can still push at close to 100% without a body part failing and consequently limiting your work capacity. Of course if muscular endurance is your prime focus, then you can go back-to-back with the same body-part, but it all depends on your intended outcome.

Today we’re running through 10 exercises, rotating the body part that is being utilised. Aim for 45 seconds on, 15 seconds off, to reach 10 minutes per round. Try for anything from 1-3 rounds with a 1min rest in between. You can change those numbers to suit the level of challenge you desire.

Whole Body - Star Jump + Sprawl
Lower Body - Lunge/Squat/Lunge Plyometrics
Upper Body - Pushup + Shoulder Taps
Explosive Speed - High Knee Sprints
Ab/Core - Ab Cycling w/ 1sec Holds
Whole Body - Burpee + Squat Hold
Lower Body - Jump Squats
Upper Body - Build-Ups
Explosive Speed - Kick-Ups
Ab/Core - 3 Limb Planks

Pro Wrestling is a dynamic activity that incorporates multiple movement patterns and energy systems. With circuit training you can’t really go wrong. Mix up the exercises and work/rest timing to change the outcome and suit your current fitness level.

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