exercise, lucha libre, Lucha Libre Volcánica, Professional Wrestling, school of lucha libre, strength, training, wrestling school

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 to 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

Image source: http://static.tumblr.com/3631706e3d5c95a085025092480389c6/axpbzjm/7eOn1s7ra/tumblr_static_dumbbell_rack_2-484338_958x340.png
diet, escuela, exercise, lucha, lucha libre, performance, school of lucha libre, strength, training, wrestling school

A Luchador’s Workout III: Hi-Rep!

I’ve been regularly sharing my workout changes since the inception of Life of Lucha. In accordance with this tradition—and the fact that these posts tend to be quite popular—I am sharing my most recent workout plan.

As was the case with my previous workouts, I built this regimen upon a circuit, which minimizes rest by rotating the muscle groups being worked thereby maintaining an elevated heart rate. Unlike the previous workout routine, I constructed this one so as to build muscle endurance via high repetition and moderate weight—this routine is also good for a bit of trimming and toning. It should also be noted that this workout regimen takes place in between three days of training lucha libre, which is illustrated in the attached chart. Because of the tendency to lose strength gains, I generally will only utilize such a routine for 4-5 weeks instead of the usual quarterly regimen change. Finally, since formatting the text to cover all of the facets of the workout is such a pain in my ass, I’ve decided instead to share a Excel spreadsheet of the routine (isn’t that convenient?).

Download workout chart (.xlsx)

diet, escuela, exercise, lucha, lucha libre, Lucha Libre Volcánica, Mexican wrestling, school, school of lucha libre, training

A Luchador’s Workout II: Increasing Intensity, Pushing Performance

The basic abilities required of professional wrestlers are somewhat narrow in scope. Such abilities, however, can only get one so far in lucha libre, and therefore it’s important–like most other sports–to augment one’s training in order to maximize abilities and minimize the risk of injury for both yourself and your opponent. Continue reading “A Luchador’s Workout II: Increasing Intensity, Pushing Performance”