Paul Michael Levesque, globally recognized by his ring name Triple H, is an American professional wrestler, corporate executive, and actor. Born in Nashua, New Hampshire, Levesque's wrestling journey began at the tender age of five, sparked by a match featuring Chief Jay Strongbow. With an astounding 23 championships under his belt, including thirteen world championships, Triple H has solidified his place as a wrestling icon. Beyond his in-ring achievements, he holds the esteemed position of Executive Vice President of Talent and Live Events for WWE.
Even though his on-screen presence has decreased, Triple H remains a recognizable figure in WWE. Standing tall at 6'4" and weighing 255 pounds, his impressive physique is a testament to his unwavering commitment to fitness. Triple H has shared insights into his workout and diet principles, offering fans a glimpse into the regime that fuels his success.
Triple H's Evolving Training Philosophy
Triple H realized the need for a change in his training, leading him to collaborate with a trainer. The physical demands and potential for injuries in WWE are very real, with superstars facing challenges akin to those of football players, stunt performers, gymnasts, and bodybuilders. Triple H himself has endured significant injuries, including completely torn quadriceps muscles/tendons in both legs requiring major surgery and rehab, as well as two elbow surgeries to remove bone spurs.
The travel schedule, physical demands in the ring, and the absence of an off-season underscore the importance of WWE superstars prioritizing their physical well-being and training for function.
Addressing Weaknesses and Preventing Injury
When Triple H began training, his most recent injury was a surgically repaired biceps tendon in his left shoulder. The initial three months of training focused on strengthening his external rotators, rear deltoids, mid-trapezius, and rhomboids. This involved isometric holds, bodyweight exercises, and band resistance to target these muscles.
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Strengthening these often-overlooked muscles reduces the likelihood of an inhibitory response from the Golgi Tendon Organ. When smaller stabilizer muscles are not strong enough to support a heavy weight or stabilize during a difficult activity, the Golgi Tendon Organ will "shut off" the bigger muscles to prevent injury to the weak links in the chain. Reducing this inhibitory response minimizes the potential for future injuries while enhancing performance. These exercises ("Y-Handcuffs," Band Face Pull + External Rotation, Band Pull-aparts, etc.) contributed to muscular development in his upper back/rear deltoids.
Conjugated Periodization: A Key to Consistent Peak Performance
Triple H shifted from a linear periodization model to a conjugated method of periodization. The advantage of Conjugated Periodization is that multiple abilities (hypertrophy, maximal strength, power) are developed simultaneously. This is ideal for a WWE superstar because there is no off-season and their wrestling schedule can be unpredictable. With this periodization model, Triple H is never far off from getting in peak physical condition for a big event.
Training Smart, Not Just Hard
Triple H stopped training to failure with forced reps because training to failure compromises the central nervous system and hinders recovery, especially for someone in their 40s. Instead, he leaves one to two reps "in the tank." He has not missed a single rep in two years of training, as weights and percentages are chosen to prevent failure.
The Importance of Variety
Triple H's training system is consistent, but variety is incorporated within the system. His yearly plan is designed in 2-3 week "mini-cycles," with workouts changing every 2-3 weeks based on progress, feedback, strengths, weaknesses, and goals. This variety keeps him motivated and fresh. Over the past two years, he has incorporated over 75 exercises that he had not previously performed. Variety is a key factor affecting hypertrophy, and even though Triple H is now training like an athlete, his physique has improved due to the exercise variety within this training system.
Building a Strong Foundation: The "Strength Infrastructure"
Addressing the "strength infrastructure," referring to the feet, core, and hands, has significantly impacted Triple H’s health and performance. This infrastructure is the foundation for any athlete. The core is the power center, transferring power through the body, which is then displayed through the arms (applied through the hands) or legs (applied through the feet). Strengthening this infrastructure is crucial for reaching full power potential and reducing the chances of injury.
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Barefoot Training
Triple H began training in Vibram FiveFingers. The human foot has over 100 muscles and tendons. Wearing cushioned sneakers weakens these muscles and tendons, increasing the risk of ankle, knee, hip, and low back injuries. Training in Vibrams has helped restore strength, balance, and range of motion in his joints.
Ditching the Lifting Straps
Triple H regularly performs exercises with thick-handled dumbbells and barbells. The larger diameter of thick barbells and dumbbells increases motor unit recruitment, accelerating strength and hypertrophy gains.
Core Strength: The Natural Weightlifting Belt
Triple H stopped wearing a weightlifting belt during training. While belts can be useful during max-effort sets, over-reliance on them weakens core strength and reduces functional strength outside of the gym. Strengthening the core by learning how to brace when lifting without a belt is essential for transferring strength effectively.
Sample Workout Structure
Triple H typically trains four days per week, with two heavy workouts (max-effort upper and lower body) and two lighter ones focused on speed or reps, depending on his goals. Each workout begins with a mobility warm-up that includes foam rolling, and both active and dynamic stretches.
- Day 1: Chest & Triceps
- Day 2: Back, Biceps & Legs
- Day 3: Rest
- Day 4: Chest & Triceps
- Day 5: Back & Legs
Triple H's Nutritional Philosophy: Fueling the Machine
Triple H maintains a balanced diet, consuming six small meals a day to keep his metabolism active. Each meal includes a starch source, a source of meat, vegetables, and water. He avoids junk food because it lacks the fiber, protein, and carbohydrates needed to fuel an active body, opting for fruits like apples or peaches instead. For supplements, he recommends whey protein powder with milk and whole foods, such as a bagel or fruit.
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Carb Cycling and Cheat Meals
Triple H incorporates carb cycling, with very low carb days followed by a day with moderate carb intake (around 200-250 grams). He also allows himself a cheat meal each week.
Eating on the Go: Making Healthy Choices
When eating out, Triple H makes informed decisions to maintain his diet. For example, at McDonald's (or similar fast-food restaurants), he might order two grilled chicken breast sandwiches and discard one of the buns, or order two double cheeseburgers and discard one of the buns. At Subway, he opts for a turkey and cheese sandwich with double meat.
He prioritizes protein intake and moderates carbs, a strategy that has been instrumental in his physique changes over the past five years. At restaurants like Denny's, he looks for good protein choices like egg whites, steak, chicken breast, and whole eggs, requesting that eggs be cooked without oil and hash browns be steamed rather than fried.