I always have people asking me what my workout is. This page is for those people and whoever else is curious.

I need to be able to perform at a high level in the ring, avoid injury, and look good while doing it. Developing fast twitch muscle on the track, and in the gym is important for performance in the ring. Stretching and strengthening my core and joints is important for injury prevention. Muscle hypertrophy (building muscle) is what I do to look the best I can-

I believe that the harder you work out, the more you will see results. That being said, it is also important to listen to your body to avoid overtraining. If you are just starting a new workout routine, start slow and then increase your work load. I always try to push myself as hard as I can and I think that I probably over train sometimes... but I would rather over train than under train.

I lift weights 5 to 6 days a week. My pattern is 4 days on, 1 day off, 2 days on, 1 day off- Sometimes if I'm really sore, or if I've been wrestling a lot I do 2 days on 1 day off, 2 days on 1 day off. I alternate between DAY 1 and DAY 2.

Source: JohnHennigan.com