On YouTube’s “Celtic Warrior Workouts” episode 110, WWE Superstar Sheamus teams up with the high-flying “Ricochet” (real name: Trevor Mann) for an efficient every minute on the minute (EMOM) chest workoutDemonstrated at Doc’s Gym in sunny Fresno, CA.
Ricochet is no stranger to hard work. having fallen in love with professional wrestling from a young age and practicing his scintillating aerial attack on his front lawn, the “Future of Flight” made a name for himself on the independent pro wrestling scene before signing with WWE. Since then, he has earned the right to call himself the “Triple Crown Champion,” which means that he has thus far won the WWE United States, North American, and Intercontinental titles.
Ricochet is known for constantly staying marked and is a defender of the EMOM training method. Check out his 35 minute EMOM chest workout in the video below:
[Related: WWE’s Bianca Belair Shares the “EST” of Lower Body Workouts]
What is an EMOM training?
EMOM is a pacing strategy: a high-intensity training style that requires the athlete to complete a certain number of repetitions within a 60-second window. Once all repetitions have finished, any remaining time in those 60 seconds the window is rest.
EMOM workouts are flexible because the rep range can increase as you working capacity enhancement EMOMs are great for increasing stamina and strength while burning fat
There is no limit to the number of sets or repetitions. This type of training can be designed for any part of the body or for full body sessions. EMOMs can be included as a quick five minute addition to a workout or increase the duration of the entire training session.
Ricochet’s 35-Minute EMOM includes five different exercises, repeated for seven rounds/sets, totaling 35 sets of 60 seconds each. a timer or chronograph it’s a must when doing EMOM workouts, but a Tabata timer is probably the best option. Set the timer for “Interval Workouts” for one minute each, with no “Rest Intervals” because rest time occurs within the workout window.
“Once you do your 10 (reps), whatever’s left on the timer, whether it’s 20 seconds, 30 seconds, 15 seconds, whatever’s left, that’s your rest time,” Ricochet explains. “So make sure your reps represent how much rest you want to take.”
Ricochet 35 Minute EMOM Chest Workout
Here are the movements involved in Ricochet’s EMOM chest workout, followed by a breakdown of each:
This is how the training progressed:
Incline Dumbbell Chest Press and Chest Fly
Ricochet says that he normally aims for 10-12 reps on each set. Sheamus felt that he completed his reps too quickly and could have increased the weight or the number of reps, but Ricochet reminded him that he had 34 more minutes to go.
EMOM workouts require trial and error to gauge proper ability. Still, it’s a great way to learn how to maximize rest time and control. breathing to recover.
You play with it. You just find what you can do.
The boys complete the first set with 10 seconds to go. As the rounds progressed, Sheamus, the EMOM rookie, began to run out of juice. Always a fighter, Sheamus waited for the clock and attacked the next set without flinching.
Dumbbell Flat Press
Sheamus realized that ongoing sets, with little rest time, have a cumulative effect. He acknowledged that he initially mistook the exercise window for the time it took to run the series. In the case of the flat press, Sheamus nailed his first set in 27 seconds, leaving him with 33 seconds to recover.
[Related: Pro Wrestler Matt Cardona Talks Gym Bag Essentials, Chest Workouts, and Staying in Shape on the Road]
Underhand Dumbbell Front Raise
“You don’t want to do a curl,” Ricochet advised during his initial run-through of the standing exercise. weight raise. “Keep a little bit of flexion (in your arms), but keep your arms straight, so you don’t focus on lifting (the dumbbell).”
Basic exercise: personal choice
Ricochet likes to give his chest a break by performing a set of sit-ups for about 30 seconds to keep the blood pumping. I’m already at 122 beats per minute,” says Ricochet, after his first full round.
Getting your heart rate up to around 60-70 percent of your maximum heart rate is a great way to maximize fat burning potential. You will also build stamina at the same time. (1)
Last set, best set
As the rounds go by, Ricochet advised that adaptations, such as lowering the weight of the dumbbells, are a good idea to round out the workout. The grunts and groans grew louder as the fighters began to appreciate the cardio Y endurance required with EMOM.
But, just like in the wrestling ring, the boys continue to fight, visibly animated. “Strength is out of the question now,” Sheamus shared. Laughing through the pain, they continue to push themselves further and further out of their comfort zone until it’s over.
It’s just a matter of resistance.
“I’m proud of my efforts,” Sheamus says, and rightfully so, having given it his all in his first EMOM, pushing his body to the limit in 35 minutes, culminating in a minute plank. The WWE legend has kept up with “King” Ricochet and proved that even when the clock is ticking, there are no excuses for missing out on a chance to make a bold change.
References
- Explanation of exercise heart rate zones. (2021). Retrieved November 16, 2022, from https://health.clevelandclinic.org/exercise-heart-rate-zones-explained/
Featured Image: @wwesheamus on Instagram
