Lucha libre workout
arena mexico, exercise, lucha libre, Mexican wrestling, Professional Wrestling, strength, training

Lucha Libre Workout: The Mexico Regimen

It’s been a while since I’ve shared a workout. Since the my last published workout, I’ve done both heavy and hypertrophy regimens, both of which were built around my training and show schedules. For example, when I was only training on Saturday and/or Sunday and doing shows on Friday and Saturday, I could work a muscle group to complete exhaustion Monday through Wednesday and still have time to recover. Although I’ve got back to heavier lifting days, I carried over one particular element from my pervious hypertrophy program: tempo lifts. After 12 weeks of assorted hypertrophy exercises at various tempos, I not only saw muscle growth, but slowing down my lifts also made me more conscious of my range of movement and thus a better lifter. 

Now that I’m in Mexico Citythe Mecca of lucha libre—I’ve adapted my lifting program to my rather-busy lucha training schedule. To reflect the entirety of my week, I’ve included both lifting and lucha days in my training overview. Below you’ll find said overview, and a preview of the workout. Because this program was written by La Avispa—who is an ACSM Certified Personal Trainer with a Bachelor’s degree in Exercise Science—it is subject to patronage of her Patreon. If you want full access to this workout, new workout plans, and other cool shit, check out her Patreon for more deets.

Note about neck exercises: I learned this simple, three-way neck exercise regimen from CMLL Profesor Tony Salazar. It’s a means through which to safely strengthen your neck without the potential for spinal compression—a problem that traditional neck bridges can often cause. Essentially, there are three basic movements: nodding “yes,” shaking your head “no”, and a circular motion. The workout is as follows:

  • Lay on your back in crunch position, with your knees up, feet tucked near your bum. 
  • Once you start, do not rest your head on the floor until after you have completed all reps from all three exercises. That means once you start, you will not rest until you’ve done all. Of. The. Reps. 
  • Lift your neck about 1-2 inches from the floor.
  • In a controlled manner, nod your head “yes” 20 times. 
  • After completing 20 reps, shake your head “no” 20 times. Again, do not touch your head to the floor between reps, nor after you complete all 20 reps.
  • After completing 20 reps, move your head in a circular motion to the right. STILL Don’t touch rest head to the floor—you’re almost done. 
  • After 20 reps, move your head in a circular motion to the left. Once you finish all 20 reps, you can rest your head on the ground. 

Depending on your current neck strength, you can add reps as needed. I was advised to perform the exercise at least twice per week, and to add 10 reps to each exercise every two weeks (meaning +10 to “yes,” +10 to “no”, +10 to circles to the right, +10 for circles to the left for a total of 40 additional reps) until you hit 50 of each. Adjust accordingly, but 20 reps of each should be an easy baseline for anyone who fancies them self a pro wrestler. 

Now to the workout: 

Monday: 

  • Horizontal push & pull exercises 
  • Weighted ab exercise 
  • Neck exercises 

Tuesday: 

  • Lucha libre (~2 hours high-impact, interval-based cardio)

Wednesday:

  • Fasted HIIT exercises (10 rounds @ 15 secs, 1 minute rest between intervals) 
  • Vertical push & pull exercises 
  • Weighted ab exercises 
  • Neck exercises 

Thursday: 

  • Lucha libre (~2 hours of high-impact, interval-based cardio)

Friday:

  • Squats, deadlift, misc legs 
  • Weighted ab exercises 
  • Neck exercises 
  • Lucha libre (~2 hours low-impact chain wrestling) 

Saturday & Sunday: rest and/or perform 

 

As promised, here’s a snippet of the first three exercises for Friday:

Lucha libre workout

What’s your current workout plan? Interested in seeing the whole program? Hit up my comments and let’s chat.

 

Guerrero Gym Lucha Libre
arena mexico, exercise, lucha, lucha libre, Mexican wrestling, mexico, performance, Professional Wrestling, training, wrestling school

Passion, Fear, and Life (In Mexico)

I have a fear. 

It’s not a fear of failure, nor success. Not spiders (okay, kind of) nor death—not irrationally, at least. 

I don’t lose sleep over finances, bad performances, or soured relationships. Injury? Maybe. I mean, lucha libre is innately a dangerous sport, and many careers and lives have been ended as a result of injuries sustained in and around the ring. 

Such fear is, of course, attached to an auxiliary fear: The fear that I’ll lose skills that I do not use. As the old adage states, “practice makes perfect.” Therefore it stands to follow that an unpracticed practice makes imperfection, and imperfection can lead to injury, and injury can lead to the end of a career. 

But mostly this self-flagellation isn’t even about injury, training, or practice: I train my ass off, all of my teachers have regarded me as a good student, and I generally practice a policy of consent—meaning I’m not willing to spontaneously experiment a potentially dangerous move without knowing that both my partner and I are capable of pulling it off safely. 

So no, it’s not the potential for injury that worries me. 

Occasionally these fears are induced by the thought that what I do, that which I pursue, that which compels me “to do,” could ultimately be tantamount to nothing. The fear that outside of itself, the work, the training, the traveling, the countless hours of sweat and practice and exertion and pain and body dysmorphia and late nights covered in grime and glitter and sweat will all be swept into the dustbin of history, essentially amounting my career in lucha libre to a masturbatory act. This is especially true when considering the possibility of failure, of not succeeding in the business. 

But I enjoy lucha libre in and of itself: my level of commercial success doesn’t necessarily directly impact my happiness. So no, it is not failure that I fear. 

It’s more difficult to triangulate what scares me: it’s much more abstract. 

I have a fear of the will-and-can-never-be-known, of being forced to consider those alternative timelines. 

A fear of “what if?”

That in my old age a fit of nostalgia will incite that often painful stroke of hindsight: what if I had trained harder? More often? Where would lucha libre have taken me if had I truly pushed myself to my limits? 

What if I had made different choices? What if I had taken different  performance opportunities? What if I had come to Mexico sooner? What if I had started lucha libre sooner? Chosen a different name? A different mask? No mask? 

I fear those moments of steeping in deep reflection and the unforeseen— yet inevitable and obnoxious— sting of regretful hindsight, to which I can merely retort “that time has come and gone” and hope that I’ve soothed the self-induced guilt. In moments of clarity I realize this is all, of course, trivial: these are decisions I made at another time and in another place. Many decisions were also made out of ignorance (how could I possibly have known that I’d want to go to Mexico to wrestle?). 

Negro Navarro lucha libre
Sometimes you get to train with legends.

But something is different now: I’ve noticed that as of late, such moments of regret are infrequent and fleeting. Perhaps it is because several years of preparation, work, training, traveling, countless hours of sweat and practice and exertion and pain and body dysmorphia and late nights covered in grime and glitter and sweat, have all lead me to what I’m doing right now: living in Mexico City and training with Consejo Mundial de Lucha Libre. This is not to say that I’ll be debuting in a CMLL ring in the next month or so. But for now that’s not the point: this is the most accomplished and happy I’ve felt in lucha libre in a long time. 

Years ago I tried to move to Mexico City and eventually ran out of money. Nearly 7 years later, I’ve made it back here with purpose and focus. And I couldn’t be any fucking happier. 

Well, maybe I will be once I get a puppy. 

Arena Mexico

academic, Cultural Studies, lucha libre, masculinity, Mexican wrestling, Professional Wrestling

The Big Comeback (Post)

I can’t stay away.

There, I said it.

No apologies, no profound reasons: there was no magical moment wherein I realized that I wanted to continue writing about pro wrestling.

Well, maybe. There was one particular interaction with a fellow luchador which reminded me that my work is not done.

In the wake of Richard Spencer’s well-deserved punching, I came across a shirt that read “Punch More Nazis.” I had one printed for myself to wear during and upcoming show, and attempted to rally the rest of my colleagues at Lucha Libre Volcánica to follow suit. Sónico, the other half of Los Sexi Mexis, responded by stating that “we’re luchadors; not activists.”

Sónico’s argument is perhaps not inaccurate. However it presupposes that professional wrestling is completely devoid of political significance. Assuming that wrestling was somehow completely isolated from the realm of politics, I may have conceded. However, knowing that professional wrestling is thoroughly steeped in ideology, I continued with my original plan to wear the shirt. Our exchange did remind me that I still have work to complete in this realm.

Accordingly, I am compelled to again write about pro wrestling. Within the next week I intend share a proposed outline and itinerary for completing this project. It is admittedly an ambitious one, and incredibly multifaceted. As is customary for my approach, I will address professional wrestling in a critical academic fashion. However, in order to make the topic accessible as well as to offer a thorough exploration, I will utilize a multimedia approach that will include images, video, and audio, in addition to writing. The aforementioned approach ensures that each post will be unique, but also that completing each one will be no small task. Consequently, I may not be able to provide weekly updates, save for the occasional unrelated musings.

As previously stated, this will only be a pure “wrestling blog” in that it will be demonstrably using examples from wrestling for argumentative purposes. That is to say I will be writing about wrestling in an academic sense, but I will not be “chronicling” the history of wrestling, writing about my own wrestling adventures, nor providing fan insights like a damned mark.

It has been a while, but I’m stoked to be back. 🙌🏽

academic, arena mexico, art, Cultural Studies, culture, exercise, lucha, lucha libre, Lucha Libre Volcánica, Lucha Volcánica, masculinity, Mexican wrestling, mexico, performance, Performance Art, Professional Wrestling, school, strength, training, travel, Washington, wrestling school

The Final Post Edition, or Goodbye For Now

Friends,

It is with some sadness, albeit zero trepidation, that this will serve as my final blog post. My reasons are few: mostly I have just become too busy to dedicate the time required to write at the level that I demand of myself. Although I have not talked about it here, I recently began picking up stunt work for commercials and film, which—in addition to regular lucha gigs, full time employment, and my 7-day training regimen—not only occupies more of my time, but also has forced me to broaden my focus from just lucha libre. Given this personal shift, I’ve found it increasingly difficult to dedicate the same rigor to thinking and writing about lucha libre that I was once capable of maintaining.

I started training as a luchador in 2011 during my senior year of college. During that same year I applied for the Watson Fellowship, which would have funded an entire year of studying lucha libre abroad in South America, Spain, and Japan. Unfortunately I was selected as an alternate awardee, Although disheartened, I was undeterred, and redirected my existential flightiness: I moved to Mexico City to immerse myself in lucha libre. The exodus was relatively brief: I quickly ran out of money and my lack of Spanish made employment opportunities scarce. Despite emptying my savings account, my experiences were invaluable, and the relationships I forged with locals and other luchadors during my tenure continue to this day.

Another byproduct of the trip was this blog, which I had originally intended to use as a diary to chronicle and share my experiences from the road. But now that I was no longer pursuing lofty goals within lucha libre’s mecca, what would be the scope of this blog? After returning to the States, the blog unintentionally became a smattering of cultural theory approaches to lucha libre—to mixed reactions from many readers who just wanted a “wrestling blog”—as well as observations about interpersonal relationships within the sport. Although the theoretical lens seems a bit far afield from professional wrestling, I am by no means the first person to give pro wrestling an academic treatment.

Despite the breadth of topics, my quarterly workouts (which were initially just filler posts) proved to be my most popular posts. I feel it’s safe to say that post-Mexico, I had no coherent vision for the blog and thus it never found a voice.

To that end it should be noted that I am not abandoning the blog on account of it not gaining monumental popularity: I knew quite well that the blog of a non-famous luchador would garner only a specialized, rather small audience (nevermind the fact that the blog was simultaneously academic in tone). Rather, this blog represents a particular chapter in my life that was rife with uncertainty, fear, and passion: uncertainty in the wake of moving to Mexico City to pursue the impossible; fear of said uncertainty; the unbridled passion for a sport. I was in an intense, naive, love affair with lucha libre, for which I flung myself into a personal exodus, into Mexico City, into the birthplace of lucha libre.

While I still love lucha libre, our relationship is now an established one; the maddening, lusty, honeymoon phrase has passed. And although my visions of performing in CMLL during my time in Mexico City did not come to be, I have not abandoned my passion for lucha libre nor the pursuit of excellence, and opportunities within the sport. In fact, I will achieve one of many lucha goals this August when I perform in Arena Naucalpan alongside three of my colleagues from Lucha Volcánica.

I am leaving behind this blog because of it’s significance from a specific period within my relationship with lucha libre, and by extension, a period within my life. I am instead shifting my focus to my future with lucha libre.

Put differently, I am moving on.

No, I am not moving on from lucha libre: when I started this blog I was pursuing, thinking, and dreaming about doing lucha libre. Now? Now I am simply too busy with the doing to be dreaming, a luxury that I was dreaming about back when I first started here.

And I like it that way.

With love,

Ave Rex

PS: You can still find me on Facebook, Twitter, and Instagram.

 

 

 

academic, Cultural Studies, exercise, lucha, lucha libre, Lucha Libre Volcánica, Lucha Volcánica, Mexican wrestling, observations, performance, podcast, Professional Wrestling, school of lucha libre, strength, training

Why I Haven’t Been Writing: A Explanation for Both You and Me

For those of you who follow my adventures, you’ve probably noticed a distinct descrease in posts over the past few months, something that I would like now to address.

For me there seems to be a inverse causal relationship between doing and thought: the more I’m doing something, the less time I have to think about it abstractly. Conversely the less I’m doing a thing (e.g., when I first started Rex N Effect), the more time I may spend exploring it intellectually. Beginning back in January, Lucha Volcánica has had monthly shows in Seattle. We have scaled back our training regimen from daily, to 3-hour sessions on Saturday & Sunday. This schedule affords me more time to focus on weight training and conditioning, as well as to train for stunt work. However the increased frequency of shows also means that I’ve been spending more time preparing for shows than I have previously, which in turn, seemingly leaves me less time to ponder the sport in which I am participating.

While I never set a particular scope for Rex N Effect, I did pride myself on writing a non-wrestling wrestling blog of sorts. Further, I never wanted this blog to merely a newsletter of my activities, but now that my activity level within the sport has increased, it may mean that I will need to take a different approach to how I share on Rex N Effect. Although I still intend to explore lucha libre through writing, I will likely be diversifying how the exploration occurs, including more photos, videos, and perhaps (maybe) the resurrection of the mythical podcast.

Exciting things have been happening: I recently won my first mask vs. mask match, and Lucha Volcánica hosted a training seminar featuring the legendary Negro Navarro, both of which I intend to talk about at a later date. Today however, is another training day

Image Source: Wikipedia
lucha libre, Lucha Libre Volcánica, Mexican wrestling, Professional Wrestling, Washington, wrestling school

All Politics is Local III: Back at the Capital

As some of you may remember from last year, myself and other local performers took to the capital in attempt to change Washington’s strict regulations on pro wrestling. Because many of you asked about the legislation, and it’s a consistent inquiry from colleagues and fans, I thought I’d share a recent statement I gave to Seattlish.

Lucha Libre Volcánica was established in 2011 as the premier lucha libre company and training school in the Pacific Northwest. Since our inception, we’ve had a successful training school, and have performed for regional festivals such as Seattle’s Taco Truck Rodeo, to our own annual show scholarship fundraising show at the University of Puget Sound.

Theatrical pro wrestling has innate hazards like any other athletic endeavor. Accordingly we’ve always emphasized proper technique, safety, and protection amongst our students and performers. Unlike athletic competition, the competition in lucha libre is more akin to theatre—it’s an intellectual and performative competition. Our acrobatics almost always require cooperation between two or more individuals, an essential characteristic that both pro wrestling and lucha libre share. Because of this important distinction between combative sports and pro wrestling, the regulations that have hitherto hindered any development of a pro wrestling scene in Washington are superfluous, and horribly misguided—they demonstrate a fundamental misunderstanding of pro wrestling.

Fortunately a handful of active supporters managed to gain attention of the Washington State Reps and the DOL, both of whom agreed that the regulations are constrictive, not constructive. Through a series of meetings with the DOL, 3-2-1 Battle’s Josh Black, local performer Jake Stratton, and Lucha Libre Volcánica’s Michael Leveton and owner José Gómez have been able to shape a series of regulations that will hopefully cultivate an active pro wrestling scene in Washington State. While we have been actively petitioning our State Reps, the DOL’s cooperation has been integral to any victories pro wrestling has won in Washington.

Hitherto the regulations have been cost-prohibitive, particularly for small family-owned companies like LLV. Paying for performers, a venue, and promotional materials is already an assumed cost. However the previous regulations would hold that a promoter would also have pay for the following: ringside security; an ambulance and an EMT on site; a promoter’s license; $1 from each ticket sale to the DOL; 10% of the overall door to the DOL. While some companies like the WWE (World Wrestling Entertainment) may be able to afford these costs, the average promoter cannot. Furthermore these costs deter any would-be trainers from operating a training facility school, as the performance opportunities are scarce.

HB 2388, in conjunction with the changes made with the DOL, will create and incentive for wrestling companies to operate in Washington by removing some of the restrictive and costly regulations imposed upon promoters, owners, and performers. By doing so, we hope not only to create a opportunities for touring companies such as Lucha Libre USA and WWE to visit Washington, but also for small business entrepreneurs such as LLV’s José Gómez.

Further, because of the current restrictions many companies end up hosting guerilla shows and operating underground training facilities. The removal of the regulations will attract professional companies, sincere entrepreneurs, and higher-quality performers, thereby increasing the legitimacy of the professional wrestling scene in Washington. Such competition will increase the accountability of self-described (read: hack) “trainers,” and therefore both the safety of performers and the quality of performances.

With the (hopeful) passing of HB 2388 and the less restrictive DOL regulations, we’re hoping to build a better and more robust pro wrestling scene in Washington State.

Image courtesy of Erich Von Tagen
Documentary, lucha, lucha libre, Mexican wrestling, mexico, observations, performance, podcast, training

On “Lucha Doc”: A Chat with Director and Producer Erich Von Tagen

As mentioned in previous posts, I’ve been the subject of an upcoming lucha libre documentary which is being produced under the working title “Lucha Doc.” During a recent visit to Portland, Oregon, I had a drink and a chat with my friend Erich Von Tagen, the Director and Producer of Lucha Doc. We discussed (of course) Lucha Doc, La Avispa’s most recent blog post, Erich’s experiences watching wrestling in Mexico and Japan, and our upcoming trip to Mexico City together.

Follow Lucha Doc at:

On a side note, there are two obviously censored moments within the interview wherein Erich accidentally mentioned luchador’s real names. Also, moving forward I’ll be publishing podcasts here, but I will eventually archive them on the iTunes store for all of you iPhiles.