A luchador’s Workout IV: Pushing For Gains

We’re in the last quarter of 2014, meaning that it’s once again time to change the exercise regimen!

As I have mentioned in previous installments, changes to my routine are usually more of an ongoing, gradual, organic process instead of drastically changing my workout. If you’ve been following my workout updates you’ll notice that changes are often as subtle as increases or decreases in the amount of weight, a change in the number of reps or sets, to swapping flat bench press for dumbbell press. Ideally this would help me continually make gains in both size and strength whilst simultaneously changing enough to avoid plateaus.  As always I avoid working until complete exhaustion, as I still train lucha libre in between my lifting days.

Noteworthy changes in this installment: moving into the holidays, us luchadores at Lucha Volcánica tend to miss more practice days. Accordingly I’m using this time to work on heavier gains, which is noticeable in the increase in the number of overall sets, and low-repetition, heavy-weight sets. Because of the increased number of sets, I’ve also shaved off a few isolations in the interest of time conservation—after all not everyone can or wants to spend several hours at the gym. That being said, the entire program is a circuit, ergo employing active rest in between sets.

I’ve outlined the workout below, but have also included an Excel spreadsheet which gives a little more coherence to the circuit.

Overview:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Lucha training X Yes Yes X Yes X Yes
Weight training Legs X X Push X Pull X
Cardio/plyometrics/agility HS walkovers Swimming X Sprints X Sprints X
Core exercises Balance X X Low rep/high weight X High rep/no weight X
Neck 3×3, 10-15 reps X X X X X

Circuit Guide:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Cardio/plyometrics/agility Handstand walkovers (2 sets, 15 feet), tuckup into handstands (2×10) Mixed swim workout, ~ 20-30 minutes + Lucha training 4 varied sets, 80-120 contacts 2 sets plyometrics, 2 sets box jumps (5x max height)
Core exercises Balance: 3 exercises (abs), 2 exercises (obliques) 2 sets of each exercise Lucha training Weights: 3 exercises (abs), 2 exercises (obliques) 2 sets of each exercise Lucha training High-rep: 3 exercises (abs), 2 exercses (obliques) 2 sets of each exercise Lucha training
Neck 3×3, 6-8 reps X X

Routine:

Deadlifts (2×15, 3×6, 1×10)
Squats (2×15, 3×6, 1×10)
Thigh adductors (3×6, 1×10, 2×15)
Hamstring curls (4×6, 1×10, 1×15)
Calf raises (4×6, 2×15)
DB Press (2×15, 3×6, 1×10)
Weighted dips (2×15, 3×6, 1×10)
Overhead DB press (2×15, 2×8 HS pushups, 1×10)
Jammer press (4×8)
Front deltoid raises (4×6)
Tricep pulldown (4×6, 2 sets burnouts)
Chest flies (4×6, 1×10, 1×15)
Wide-grip pullups (2×15, 3×6, 1×10)
Seated rows (2×15, 3×6, 1×10)
TRX Bodyweight Reverse flies (4×10)
Bicep curls (4×6, 2 sets burnouts)
Shrugs (3×6, 1×12, 1×15)

Downloadable spreadsheet (.xlsx)

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