Archive for the ‘Fitness Routines’ Category

Antonio Cesaro is a beast. Regardless of how you believe the WWE superstar acquired his physique, there’s no doubting that the guy possesses some serious strength.

Here’s a clip of a workout he did recently for the far too many people that were allowed in the gym to film it:

Because this is just a short clip, we can’t accurately determine his set and rep counts, but we can identify the exercises he performs. But you should be determining reps/sets according to your fitness goals anyway, so Cesaro’s counts don’t really matter.

Let’s break down his routine:

1) He appears to start out with some free-standing body weight squats to warm up.

primary targets: quadriceps, gluteus maximus, hamstrings, hips.

2) Pushups. Standard hands-under-shoulders form. Merging into…

3) ….One-handed pushups, merging into…

4)…clap pushups.

primary targets: pectoralis major, triceps, anterior deltoids.

5) Sagittal Plane pull-ups. That is, palms facing his ears.

primary targets: latisimus dorsi, pectoralis minor, biceps, teres major.

6) Clean and Jerk. 15 kg per side.

primary targets: quads, glutes, hams, erector spinae, arms, shoulders…. pretty well everything.

Everything is pretty run of the mill, until he does this next one.

7) Single Arm Barbell Snatch. Both Arms. 15 kg per side.

primary targets:quads, hams, glutes, back, abdominals, and then isolating the arm and shoulder muscles of the specific side arm.

***note: this is an extremely dangerous exercise, with great potential to cause injury. Do not attempt this exercise without supervision.***

8) Deep Squats. Assuming red plate is 15 kg, black 25 kg, and 2x grey @ 20 kg, then that’s 60 kg per side, and a 20 kg bar, that’s 140 kg total/about 310 lbs.

primary targets: quads, glutes, hams…. with this much weight, low back and abdominals will need to be strong to maintain proper form.

There you have it! You can now go workout like a WWE superstar. With the exception of the last two exercises, this seems like a rather light routine, but it’s all in how you perform it, and how many times. You can crank up the intensity on all of these and make it a killer workout.

Stick with it long enough and maybe you’ll be able to do this someday:


A video recently surfaced of Claude Giroux, the Philadelphia Flyers’ 24 year old assistant captain, and his off-season workout routine, monitored by Tony Greco.

Giroux finished last regular season 2nd in NHL assists (65) and 3rd in NHL points (93), despite missing 5 games.

Here’s what he’s been doing this summer:


Upon inspection of the workout, and without knowing the particular parameters (sets, reps, time, phase, etc) Mr. Greco has prescribed for Giroux’s workouts, here’s what I see the routine breaking down to, in order of exercise appearance:

  1. Three 1-foot hops, into to one lateral side bound, adding a palms-in 2-arm dumbbell shoulder press. Repeat in the opposite direction.
  2. Low side-to-side skater’s bounds, with 2 hanging dumbbells.
  3. 2-foot side hops, with a 2-arm hammer curl every hop.
  4. Single dumbbell squats (dumbbell held vertically, below chin).
  5. 2-foot hop up onto a riser, to 1-arm explosive front shoulder raises (raise on hop).
  6. Stationary barbell low/explosive hip/stride extensions.
  7. Squat to 2-arm dumbbell hammer curl, to palms-in shoulder press.
  8. 1-foot 3 Bosu hops: Bosus placed on floor in a line, approximately two feet apart. With right foot starting to the left of the bosu, hop on to the ball, and then off to the right of it, then back to starting point, and then hop up to the next ball. Switch feet, and repeat the pattern.
  9. While holding pushup position on two dumbbells, Slider socks 3 quick knee drives (will need special socks or a slider board for this one), then one pushup.
  10. While on a step-box holding a medicine ball, quick strides back and then alternating feet, while continuing to hold the medicine ball in front and above.
  11. 2-foot, weight plate distance squat leaps.
  12. Sled pull.

You’ll also notice that Claude is wearing two different color shirts through this video, indicating to me that this is a combination of multiple workouts — either on completely different days, or perhaps he’s on two-a-days. If you sort them together, the exercise groupings land as follows:

  • Routine 1: 1, 2, 3, 6, 8, 12
  • Routine 2: 4, 5, 7, 9, 10, 11

These routines seem to be primarily comprised of a heavy focus on combination exercises involving linked movements between the legs (glutes, hamstrings, quads, calves), shoulders (deltoids) arms (biceps in particular) and core, in hopes of mimicking the motions of hockey, which are far from isolated. I support this approach, though I do recommend taking the time to isolate single muscle training, so that said muscles are strong enough to perform the afore mentioned combination movements when required.

The equipment used seems to be minimal: dumbbells, medicine ball, barbell, and a step-up.

Serious hockey players are working out 4-6 times per week, so this is also obviously only a glimpse into Claude’s full routine. And as my friend Justin Bourne at The Score pointed out, it’s August, and guys are going hard now to be difference makers come opening day.

And of course, Giroux WORKS OUT WITH A TRAINER. This guy is at the top of his game, and one of the best players in the NHL. He’s not naive enough to think that he can do this stuff on his own. Sure, training with a trainer can be pricy, especially to a young hockey player not making “show dough” yet, but it’s clearly worth the investment, and such a better way to make your workouts efficient and pointed, and to eliminate the guesswork you’d be doing on your own. Think about it.

So there you have a 90 point scorer’s NHL level summer hockey training routine. What do you think? Can you keep up? If it’s good enough for an All-Star NHLer/NHL ’13 cover athlete, it’s probably good enough for you too.