A Luchador’s Workout: 2016

I admittedly intended to stop posting the quarterly training updates, but due to the bizarre popularity of these posts, I am compelled to continue sharing said workouts.

Historically, my workout updates have always featured moderate regimen changes. However Lucha Volcánica’s recent relocation has forced us to change our training schedule, which in turn has altered my personal exercise schedule. LLV now trains in 3-hour blocks on Saturday & Sunday, which includes 1 hour of conditioning—lead by La Avispa—and 2 hours of in-ring training and drills. While this change has hindered my usual MWF lifting schedule, the increased time between in-ring sessions does permit me to maximize my lifting time, as I have more recovery time between lucha training sessions. Accordingly, while my exercise regimen itself has undergone fairly modest changes, I’ve increased the number of repetitions whilst maintaining moderate t0 heavier weights as well as maintained various max rep sets throughout. Essentially I am able to work harder during the week without fear of muscle failure or exhaustion whilst in the ring.

Additionally I’ve included a sort of high intensity interval-based “second leg day” at the end of the week, which allows me to work on endurance with low weights. Elsewhere I’ve also added a few short runs to switch up the cardio schedule, as well as a yoga day to force myself to focus on general flexibility and take stock of any sore muscles.

I’ve included a printable PDF below which outlines the entire program, including weight regimens as well as the HIT/Tabata circuits. If you happen to try any of the training programs, message or leave a comment: I’m always open to feedback!

Early 2016 workout program

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