Seth Rollins, a prominent figure in WWE, has captivated audiences with his in-ring prowess and impressive physique. As the cover star of WWE 2K18, Rollins exemplifies the dedication required to excel in professional wrestling. This article delves into the diet and workout regimen that fuels his success.
The Interplay of Diet and Exercise
Rollins acknowledges that achieving defined abs is a combination of both diet and exercise. While being naturally lean can contribute to abdominal definition, building noticeable abs requires targeted core exercises and resistance training. These exercises build muscle in the core, enhancing their visibility.
Demands of a WWE Superstar
The WWE schedule is notoriously demanding, involving constant travel, media appearances, workouts, and performances. Rollins emphasizes the importance of consistency in his diet to manage this hectic lifestyle.
A Typical Day of Eating on the Road
When on the road, Rollins prioritizes finding a local breakfast restaurant to maintain a sense of normalcy. A balanced meal typically includes three to five whole eggs (he's not a fan of egg whites), potatoes, and occasionally a single pancake for carbohydrates. He also enjoys coffee in the morning, foregoing pre-workout supplements to avoid excessive caffeine intake. During workouts, he primarily drinks water, sometimes with a Nuun tablet for electrolyte replenishment.
Post-workout, Rollins consumes a shake rich in carbohydrates and protein, followed by another meal. To maintain dietary consistency while traveling, he packs frozen meals in a cooler, ensuring he always has access to nutritious food.
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Dietary Philosophy
Rollins believes in balance and avoids extreme dietary restrictions. He incorporates fats, carbohydrates, and protein into his diet, emphasizing that finding what works for one's body is crucial. Avocados are a favorite source of healthy fats, and he prefers flavorful cuts of meat like chicken thighs over leaner options like chicken breasts.
Rollins advises young wrestlers to prioritize eating a lot to gain size. He suggests tracking calorie intake to ensure they consume enough to support their training. He estimates that many young wrestlers consume only half the calories they need, recommending an increase to around 4,000 calories per day for those seeking to gain weight.
Rollins' Workout Routine
Rollins is a proponent of CrossFit, which he credits with increasing his metabolic output. He appreciates the constant challenge of tearing down and rebuilding his body through fitness.
Weekly Workout Schedule
Here's a breakdown of Rollins' typical weekly workout routine:
Monday:
- Handstand push-ups (1 set, 5 minutes)
- Muscle-up (1 set, 5 minutes)
- Knees to elbow exercise (1 set, 5 minutes)
- Military presses (6 sets, 3 reps)
- Full squat snatches (3 sets, 9, 7, 5 reps)
- Bar muscle-ups (3 sets, 9, 7, 5 reps)
Tuesday:
- Tripod tuck to headstand
- Tripod straddle to headstand
- Tripod pike to headstand
- Clean & jerk (6 sets, 3 reps)
- Metcon (5 minutes)
Wednesday & Sunday: Rest
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Thursday:
- Parallette push-ups
- Handstand Walks
- Front squat (6 sets, 3 reps)
- Box jumps (50 reps)
- Jumping pull-ups (50 reps)
- Kettlebell swings (50 reps)
- Walking lunge (50 steps)
- Knee to elbows (50 reps)
- Weighted push press (50 reps)
- Back extensions (50 reps)
- Weighted wall-ball (50 reps)
- Burpees (50 reps)
- Double under (50 reps)
Friday:
- Box Jump
- Hollow Body
- Strict Pull-Up
- Power snatch (6 sets, 3 reps)
- Muscle-Ups
- Burpees (30 reps)
Saturday:
- Warm-up
- Metcon (row for 5000 meters)
Rollins' Diet
- Breakfast: 5 eggs, Potatoes, Pancake, and Coffee.
- Snack: Protein shake
- Lunch: Chicken and Rice
- Snack: Protein shake and Fruits
- Dinner: Potatoes, Red meat, and Vegetables
Rollins' Supplement Stack
Rollins uses the following supplements to help fuel his gains:
- Pre-workout
- Protein shakes
- Electrolytes
Additional Workout Examples
Here are some additional workout examples that Rollins might incorporate:
- Three rounds as rapidly as possible: 12 front squats with a barbell, 10 pull-ups, and 8 push presses.
- A quarter-mile run, followed by 40 air squats, 30 sit-ups, 20 burpees, and 10 pull-ups.
- Five rounds of 10 push-ups and 10 pull-ups.
- Squat with a barbell, holding the down position for two minutes (or as long as possible).
- 75 to 100 turns of the jump rope, then countdown sets of 10, 9, 8, etc.
- Wall balls (squats with a medicine ball).
- Sumo deadlift high pulls.
Warm-Up Routine
Rollins' warm-up routine includes:
- Jumping jacks x 10 reps
- Gate swing x 10 reps
- Pogo hop x 10 reps
- Seal jack x 10 reps
- Bodyweight squat x 10 reps
- Side lunge x 10 reps (each side)
- Lunge and rotate x 10 reps (each side)
- Reverse lunge and reach over top x 5 reps (each side)
- Carioca x 10 yds
- Lizard crawl x 10 (each side)
- Skipping forward x 10 yds
- Skipping backwards x 10 yds
- Frankenstein walks x 10 yds
- Frankenstein skips x 10 yds
- Inchworm x 5-10
The Mental Aspect of Fitness
Rollins emphasizes the importance of patience and consistency in achieving fitness goals. He believes that it takes years of hard work and discipline to reach one's desired physique. He also advocates for a healthy relationship with food, avoiding overly restrictive diets and allowing for occasional indulgences.
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