A Luchador’s Workout: Break it All (Bonus: Death Match 2015!)

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The quarterly workout update is back!

To those who follow the workout updates, I apologize for missing the first quarterly update of 2015. This occurred for two reasons: one, I spent two weeks in Mexico City training, which due to the increased training load, my workouts were slightly more sporadic and irregular in their intensity and workload; two, due to the increased number of performance opportunities early this year (including 3 dates already this year, and 3 more dates in the first week of May alone!), I’ve had trouble pinning down a workout that will continue to build strength and endurance without sacrificing my in-ring training stamina. While I think that I have constructed a regimen that will satisfy the former, this week will be a test-run to see if I need to make any adjustments regarding the latter.

On the note of shows—which I’ll write more about at length at a later date—I am happy and honored to say that I performed in Death Match 2015 alongside former WWE stars Cryme Tyme, & Ezekiel Jackson (now known as Big Ryck on Lucha Underground), as well as Lucha Underground talents Mariachi Loco, Willie Mack, Little Cholo, and Famous B, amongst others. La Avispa, Gringo Loco, Guerrero Aguila and myself were ecstatic to be a part of the show. I can’t thank Ryck enough for the opportunity, and for being so remarkable friendly and accessible. I also want to give a huge shoutout to Josh Black (of Seattle’s 3-2-1 Battle fame), for connecting me to Ryck for the event.

As per usual, the workout is listed below, and I’ve attached a spreadsheet in case you want to sing along.

Weekly Overview

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Lucha training X X Training X Training X Training
Weight training Legs X X Push X Pull X
Cardio/plyometrics/agility Box jumps, 3×2@max height Swimming Sprints X Sprints 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 X

Weight regimen

Sunday

Squats (4×12, 1×3 heavy)
Dead lift (4×10, 1x max)
Kettlebell swings (4×12-15)
Leg Press (4×15)
Step ups (4×10)
Calf raises (4×6)

Wednesday

Pull-ups (4×10)
Chin-ups (3×10)
Bent-over row (3×10, 2x max)
Reverse flies (4×10)
High pull (4×10)
Hammer curls (4×6)
Bicep curls (4×6)
Shrugs (4×6)

Friday

Bench press (4×10, 1x max)
Weighted dips (4×10)
Incline press (4×10, 1x max)
Chest flies (4×8)
Front/rear/side deltoid isos (3×10)
Tricep isolations (4×6)
Jammer press (4×8)

Circuit Guide

Sunday Monday Tuesday Wednesday Thursday Friday
Cardio/plyometrics/agility X Swimming ~ 20 minutes 1:2 interval sprints, 5x sprints Ladder drills 1:2 interval sprints, 5x sprints 1:2 interval sprints, 2x sprints, 1x 2 minute sprint
Core exercises 3 exercises (abs), 2 exercses (obliques) 2 sets of each exercise X X 3 exercises (abs), 2 exercses (obliques) 2 sets of each exercise X 3 exercises (abs), 2 exercses (obliques) 2 sets of each exercise
Neck 3×3, 10-15 reps X X X X X

One Comment Add yours

  1. betunada says:

    woah dood ~~ you been able to keep this up? looks like it should “work” — that is, produce the desired results!

    (if you’d asked about my ‘regular’ workouts, you’d laugh, of course. but i do try to stand on my head a few times a week, mostly to see if i can still do it)

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