Omos | Train Like - video Dailymotion

Men'sHealth

05/01/2024

Omos | Train Like

Transcript

00:00 Wow, look at this place.

00:01 This is a 100 pound place.

00:02 Oh yeah.

00:05 Yup, a little bit 100 pounds.

00:11 Hello everyone.

00:12 This is WWE Superstar.

00:13 The name's Jiren "Giant" Omos.

00:15 And let me show you what a day of training looks like.

00:19 (upbeat music)

00:29 Typically, I have my first training in the morning.

00:32 This is about an hour of training

00:33 where it's mostly focused on mobility,

00:36 ankle mobility, hip activation,

00:38 and just getting strength in my hips, my lower back,

00:40 just making sure all those are functioning properly.

00:43 And then that goes for about an hour.

00:45 And then I have another session later in the day,

00:47 which is about an hour and a half to two hours

00:48 where I focus on lifting heavy weights.

00:51 Chest, shoulders, biceps, triceps one day.

00:54 The next day I have legs,

00:55 but I'm gonna focus on the glutes, the hamstrings,

00:58 the calves.

00:59 This next day is more chest, shoulders, trice.

01:02 And then the fourth day, more legs,

01:04 but more focused on the quads.

01:07 Started working out properly, I think,

01:08 about the age of 14.

01:10 I was a basketball player before I started wrestling.

01:12 My training then was more focused

01:13 towards speed and agility.

01:15 Now it's become more of a hybrid of still finding

01:17 that speed and agility,

01:18 but finding the ability to generate a lot of power.

01:22 It was a lot.

01:23 You know, basketball, you always had to cut weight.

01:25 And for what I do now, you know,

01:26 I still have to look jacked and look good

01:28 for what I do in the ring.

01:29 Playing weight when I was a basketball player

01:31 was about 330 in off season

01:33 and about 315 during in season.

01:36 And right now I'm currently about 4'10", 4'6"

01:39 7'3".

01:41 I'm a massive human being, what can I tell you?

01:43 My current training goal is to continue looking

01:47 as good as I can.

01:48 I can look, that's always been the goal.

01:49 Lean body fat, lean body fat,

01:51 but slow progression over time.

01:54 I don't wanna rush into where like I do this big cut

01:56 and then have a huge crash.

01:58 I wanna continually cut the fat and cut the fat.

02:01 So that way I don't have a huge crash.

02:02 So today we're gonna focus more on the legs.

02:05 You know, I gotta grow this thighs.

02:08 So we're gonna start off with some activation,

02:12 some mobility work,

02:14 and then we're gonna go into some fun stuff like squats.

02:17 Let's get into the workout.

02:18 The first mobility drill is a half kneeling

02:24 hip flexor stretch.

02:25 I wanna open my hips, my groins,

02:28 tuck in my glutes and squeeze.

02:31 And you're gonna feel that stretch

02:32 as you're right there on the quad here.

02:35 You just gotta stay there for one minute,

02:37 30 seconds if you want.

02:39 If you wanna make it more challenging,

02:42 you can stretch your hand up.

02:44 And the next trick,

02:50 swing your hips slightly from side to side.

02:53 Oh yeah.

02:54 The second mobility drill

03:01 is an ankle and hamstring stretch.

03:04 To get into a dip squat,

03:05 you need to have great ankle mobility.

03:07 So what we're gonna do is,

03:08 as much as you can,

03:09 without the heel coming off the bench,

03:12 to the front of me as much as you can.

03:14 Stay right there.

03:15 Count to like five seconds.

03:17 For me as a giant,

03:18 mobility is especially important.

03:20 I did a lot for WWE Superstar.

03:21 We travel a lot.

03:23 Like I'm talking about almost every weekend.

03:26 Flights, drives from city to city.

03:28 So mobility is a huge part of my life.

03:31 Which is why I'm making cognizant efforts

03:36 to make sure I do my mobility drills

03:39 almost every other day.

03:40 The third mobility stretch,

03:42 I call it the airplane.

03:43 So essentially what we're gonna do is,

03:44 single leg RDL while holding the bar.

03:48 And we're gonna open our hips to the sky.

03:51 I want to feel a contraction in our glutes.

03:53 Try to make sure that back leg

03:55 is pointed all the way straight.

03:58 Ta-da!

04:20 This is Mr. Mike.

04:21 Mr. Mike built this exceptionally wonderful gym

04:24 here at WWE HQ.

04:25 Mr. Mike, can you tell them about

04:26 the equipment we have here?

04:27 - We have all types of equipment here.

04:29 We got arsenal, lancers.

04:30 We have all the cardio equipment,

04:32 everything available according to body part,

04:35 legs, back, chest, shoulders,

04:38 all separated into different areas

04:40 so that you don't have to run from one area of the gym

04:43 to the other to finish legs or back or chest.

04:46 So we try to keep it all together

04:48 so you can really get an intense workout.

04:50 - Thank you, Mr. Mike.

04:51 - You got it.

04:52 - I'm doing my workout.

04:52 - Good seeing you, my man.

04:53 - Good seeing you as well.

04:55 First exercise we're gonna do today is a squat.

04:59 And for being someone like myself,

05:01 I'm not really a fan of back squat,

05:03 but I do like the pit shot.

05:05 It's a hip squat.

05:06 Take the chains, you hook it up to the lever right there,

05:09 and you just drop your booty

05:11 all the way to 90 degrees and come back up.

05:13 I go, they have a second go,

05:14 and then I go six to eight.

05:17 And then the next set I drop the weight.

05:19 I go eight to 10.

05:20 And next set I go 10 to 15, drop the weight.

05:23 I feel it mostly in my glutes, my hamstrings.

05:27 I'm able to get a nice depth when I use this.

05:30 You know, that's a struggle for a giant,

05:32 you know, getting that ass down.

05:34 It doesn't put any pressure on my lower back.

05:36 I can get more of a depth when I squat,

05:38 and also it doesn't put pressure on my knees.

05:39 Damn, I love this machine.

05:42 This machine is just so freaking awesome, man.

05:45 This beautiful machine here is also a squat machine,

05:47 but it can double as an easy for Romanian deadlifts.

05:50 I'm feeling it in my glutes and in my hamstrings.

05:54 Keep my mind distracted.

05:56 What I'm gonna have for dinner, my next cheat meal.

05:58 There's some anime I'm gonna watch later on tonight.

06:01 I start with the heaviest weight,

06:03 and I go down with a lot more reps.

06:07 So for this one, you know, it's kind of light,

06:10 probably 10 to 15.

06:11 Do your four sets, be slow, and take your time.

06:15 The next exercise I have, this is the hamstring curls.

06:19 And typically, the same idea.

06:21 I wanna go the heaviest I can go in my first set.

06:23 And I'm gonna try to go, shoot for six to eight.

06:27 Slow tempo, and take our time, and just breathe.

06:31 You know, nature of my business,

06:37 as a giant, I catch people, toss people.

06:40 You can generate a lot more power and force

06:43 from your legs and from your hips

06:46 than from your chest and shoulders.

06:48 So I try to train them as often as I can.

06:51 I can have the biggest legs,

06:58 if it's not strong and mobile, then it's useless.

07:02 There's no point in having a giant ass leg,

07:03 and I can't do this.

07:06 And now, for the most important workout of the day,

07:09 to make sure that I am victorious,

07:12 the shoulder press.

07:13 (upbeat music)

07:16 As a giant, it's awesome to have a balance,

07:20 individuals, actually not individuals,

07:22 little minions of a man.

07:24 That's why getting a strong shoulder is important.

07:42 So the workout is completed, as you saw,

07:45 we did some activation, some mobility,

07:47 we did some squats, some hamstring curls,

07:51 we did some RDLs.

07:52 Thank you everyone for joining me here today.

07:56 I'm glad I was able to show you

07:57 what the workout of a giant looks like.

07:59 And don't forget, don't ever skip leg day.

08:04 (upbeat music)

08:06 [BLANK_AUDIO]

Omos | Train Like

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