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.

 

lucha libre, Lucha Underground, Professional Wrestling, training

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

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
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)