Good luck in shooting for your goal. Maybe we'll see you on WWF Monday Night Raw or WCW Nitro! Actually, we have something in common. I recently decided to pursue the same goal of entering professional wrestling. I called a longtime colleague of mine, Larry Pepe, and asked him to create weight-training, cardiovascular and nutritional programs to assist me in reaching this goal. Larry was named as one of the top trainers in the country by Men's Fitness magazine, was a competitive martial artist and bodybuilder, and has taught classes and written extensively on nutrition. He works with a full roster of training and nutritional clients from all walks of life at the Fitness Forum in Marina del Rey, California. The bottom line is that he knows what works. Here's the training program he sent me.

This program is structured as a three-on/one-off schedule. The first three-day segment focuses on power and strength training that is specifically tailored to wrestling. After a day of rest the second three-day segment focuses on muscular endurance and physique development. Each bodypart is stretched during the training of that bodypart, and general full-body stretches are done at the conclusion of each workout. Keep in mind that this program has been specifically designed for me, at my level of conditioning to meet my specific needs and goals. Your conditioning, needs and goals may be different.

	WRESTLING SPECIFIC POWER SERIES DAY 1 Chest Flat bench presses  5... 10-8-6-6-6 (last set is a pause set) Decline Smith presses 4... 10-8-6-6 (last set is a pause set) Delts Standing front Smith presses 4... 10-8-6-6 (last set is a pause set) Seated reverse-grip Smith presses 3... 10-8-6 Triceps Close-grip bench presses 3... 10-8-6 Smith reverse bench presses 4... 10-8-6-6 (last set is a pause set) Lying EZ-bar extensions 3... 10-8-8 Abs Incline situps or crunches 3... to failure Knee raises off end of bench 3... to failure DAY 2 Legs Legs extensions 3... 15-12-10 Smith squats 5... 12-10-8-6-6 (all pause reps) Angled leg presses 4... 12-10-8-6 Bench stepups-Smith machine 3... 15-12-10 Lying leg curls 3... 15-12-10 Seated leg curls 3... 15-12-10 Calves Standing calf raises 4... 20-15-12-10 Seated calf raises 4... 20-15-12-10 DAY 3 Back/Traps/Rear Delts Dead lifts 4... 12-10-8-6 BB rows 3... 8-6-6 1-arm Hammer machine rows 4... 10-8-6-6 1-arm reverse pec-dek 3... 12-10-8 Shrugs 3... 12-10-8 Weighted neck work 3... 15-15-15 Biceps/Forearms/Wrists Barbell curls 4... 15-12-10-8 Dumbell hammer curls 3... 12-10-8 Barbell wrist curls 3... 12-10-8 Barbell finger rolls 3... 15-12-10 Reverse wrist curls 3... 15-12-10 Abs Weighted machine crunches 3... 20-15-12 Weighted leg raises 3... 20-15-12

	PHYSIQUE ENHANCEMENT/MUSCULAR ENDURANCE SERIES DAY 1 Chest Incline Smith presses 4... 20-15-12-10 Pec-dek 3... 20-15-15 superset with Dips 3... 20-20-20 Incline dumbell flyes 3... 20-15-12 superset with Cable crossovers 3... 20-20-20 Delts Dumbell laterals 4... 15-12-10-8 Front dumbell raises 3... 20-15-12 superset with 1-arm cable laterals 3... 20-15-12 Triceps Pushdowns 4... 20-15-12-10 Rope extensions facing away from machine 3... 20-15-12 (last set is a pause set) 1-arm reverse cable pushdowns 3... 20-15-12 Abs Incline situps or crunches 3... to failure Knee raises off end of bench 3... to failure DAY 2 Legs Seated leg curls 3... 15-12-10 superset with Stiff leg deadlifts 3... 20-15-12 Lying leg curls 3... 20-20-20 "Death walks" 2... as far as possible Leg extensions 4... 30-25-20-15 Angle leg press 4... 50-40-30-20 Hack squats 3... 20-15-12 Calves Standing calf raises 4... 20-15-12-10 Seated calf raises 4... 20-15-12-10 DAY 3 Back/Traps/Rear Delts Chins 4... to failure Front pulldowns (wide) 3... 15-12-10 Cable rows 3... 20-15-12 Close-grip pulldowns with parallel handle 3... 20-15-12 Rear lateral raises (dumbell) 3... 20-15-12 superset with Seated dumbell shrugs 3... 20-15-12 Hyperextensions 3... 20-20-20 Biceps/Forearms/Wrists Seated dumbell curls 3... 15-12-10 Preacher curls 4... 20-15-12-10 Cable 21s 2... 21-21 Barbell wrist curls 3... 20-20-20 Barbell finger rolls 3... 15-15-15 superset with Reverse wrist curls 3... 15-15-15 Abs Weighted machine crunches 3... 20-15-12 Weighted leg raises 3... 20-15-12