Roman Reigns shares details of Neil Hill’s Y3T training program

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Roman Reigns does not need to be introduced to fans of professional wrestling. The 35-year-old, currently WWE Universal Champion (holding the title for the second time), is one of the biggest names in the promotion – and he’s training like the world-class athlete he needs to. stay at the top.

Reigns, who played high-profile college football at Georgia Tech (with a brief professional career), says he considers his preparation for the ring to be no different than when he trained to make tackles on the grill. “I train like I’m in the NFL, NHL, MLB, NBA,” he said in a broad interview with Men’s health on his career. “I train with the same intensity, focus, dedication and time management as any of the best sports stars in the world. But at the same time, we have to do it without our jersey.”

As a wrestler, Reigns faces a unique challenge that other athletes don’t. Since his in-ring competitions are as much about showmanship and choosing the right character as it is performance, he can’t just train for his specific sport needs. He must also appear to be part of the game. To do this, Reigns uses an unconventional training plan developed for the bodybuilding world: Y3T. The diet, which stands for Yoda 3 Training, was developed by bodybuilding trainer Neil ‘Yoda’ Hill, who has worked with seven-time Mr. Olympia champion Flex Lewis and other top competition winners.

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“Essentially, [Y3T] is a three week phase of all the different types of load, that is, the amount of weight you lift, then the range of reps, ”Reigns said of the program. “Sets and reps change the volume of each workout. Right now I’m in week two which is more like a window of 14-18 reps. Most of the time, each exercise will consist of about four sets of work, which you will want to push though. These repetitions ranges are what should be very close to failure, if not failure. Once you’ve hit that point of no return and failure, you can even try to take a break. [a short, mid-set rest to keep going] a few times to squeeze out a little more and bring this muscle group to extreme exhaustion. “

While the program typically lasts 12 weeks, Reigns likes to double that second week of the split. “This second week is such a perfect threshold,” he said. “And then the third week sucks so much that you don’t want to overdo it.” The third week requires trainees to push the volume even higher, with sets of up to 20-25 reps, starting to take a break from midway through.

For Reigns, joining the program was more about joining Hill as a coach, not just his clients’ successes through his coaching methods. “I was sold once I was with them,” Reigns said, recounting his introduction to Hill and Lewis after a photoshoot in Boca Raton. “From there, Neil and I started talking and building a program. We really just took our time. You know, there’s no Olympia or Arnold. [Classic]- there isn’t a particular step we are working on all year round. That’s a huge monthly performance with a pay-per-view, then sprinkle in a Smackdown here and there. So it’s one of those situations where we kind of have to stay prepared and be in that area of ​​being able to capture a really high performance and also a quality look that we’re looking for. “

Reigns is a pro of the pros, so Y3T might not be the best plan to emulate in your own training without a lot of experience and a discussion with a trainer. If you want to learn more about Reigns’ program and thoughts on cardio, diet, and cancer awareness, check out his full interview.

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