"The King's Mobility"- Mobility for Professional Wrestling

Being a professional wrestler is hard on the body, both in training and in practice. And this is especially so for one that also is a real fighter. In order to make sure that an athlete stays healthy in the sport, it is essential that they learn to take care of themselves and stay loose to prevent injury. It's very easy to become so focused on getting stronger and faster that you forget to work on your mobility and end up with an injury that sidelines you for weeks. Let's prevent that.

LOOK HOW MOBILE I AM!!!

This workout is designed to make sure that you can maintain good movement, flexibility, and general mobility. It should take you about an hour to complete this workout. 

Mobility for Professional Wrestling

1. 10 Minutes Cardio of Choice (Break a Sweat!) 
2. Cossack Squat- 10 Reps (Supported if needed) 
3. Joint Rotations- 10 Reps per joint
4. Hold Bottom Position of Squat- 1 Minute 
5. External Hip Rotation Stretch- 1 Minute/Side 
6. Deep Lunge Stretch (Runner’s Stretch)- 1 Minute/Side 
7. Seated Split Stretch- 1 Minute 
8. Deadman Hang- 1 Minute 
9. Band Pull-Aparts OR Light Cable Rear Delt Flyes- 50 Reps 
10. Glute Bridge- 50 Reps
11. YTW- 5 Sets, 15 Second Hold Per Position 
12. High Front Kick- 15 Reps/Side 
13. High Round Kick- 15 Reps/Side 
14. Repeat 2-13 

Notes:

• The cardio can be any kind you like. You can jog, jump rope, shadowbox lightly, ride a bike, use an elliptical, or even play Dance, Dance Revolution. Keep it fun!
• Cossack Squats start from the bottom of the squat. Lean your weight all onto one foot and straighten your other leg out to the side with the toes pointed up toward the ceiling. Transition your weight back to the other foot, shifting it into the squat position and the other one pointing up to the ceiling. 1 on each side is 1 Rep. You may need to use a bench in front of you to support yourself. Keep your heels on the ground and don't roll to your toes at any point during the movement.
• For the rest of the movements, use the search function if you have questions about them. We'll be adding more and more movements in video form to make it easier for reference.

"The King's Power" Workout

The ability to pick up another human being forcefully and to generate jumping power are essential in the high-intensity sport of pro-wrestling and in combat in general. This workout is to help develop the strength and power necessary to lift a heavy opponent and to leap into the air. This is going to come from having a strong posterior chain (hamstrings, glutes, back) and core.

I'm gonna pick you up and throw you. A lot.

“The King’s Power” Workout

1. Deadlift- 10 x 1 Rep (Same as above.) 
2. Barbell OHP- 10 x 1 Rep (Same as above.) 
3. Power Clean- 3 x 10 Reps @ 60% OHP 1RM (1 Minute Rest) 
4. Romanian DL- 3 x 10 Reps @ 30% Deadlift 1RM (1 Minute Rest) 
5. Vertical Leap- 3 x 1 Rep (As high as possible, 1 Minute Rest) 
6. 100 Meters of Walking Lunges

Notes:

• Romanian Deadlifts start from standing/the top of the normal DL position. Keeping your weight in your heels, push back into your hips, knees slightly bent, keeping your back straight and the bar close your your legs. Glutes should remain tight and when your hamstring mobility will not let you go any lower, squeeze your butt hard to return to standing. You should not bend at the spine at any time. 
• On your vertical leap, it must be done without a walk or run up, but you can squat into it in order to generate more power. 

That's all for today! Until next time, good luck and train hard!

"The King's Armor" Workout

King is sporting a massive chest, wide back, and abs of steel. This workout is designed to build strength and size and to be used in conjunction with all of the other "King" workouts. The ability to push and pull your opponent with amazing force is important in grappling and will require strong and conditioned muscles. It's time to start that process. 

I want YOU to do go work chest!

“The King’s Armor” Workout

1. Bench Press- 10 x 1 Rep (Increasing from 50% to 1RM for the day. May not actually be 1RM. Rest only as long as it takes to change out the weights and get a drink of water.)
2. Dumbbell Bench- 3 x 8 Reps (Palms turned in. Use a weight you can barely get 8 reps with. 1 Minute Rest between sets.)
3. Pull-ups or Lat-Pull Downs- 3 x Max Reps or 15 Reps (Use a weight you can barely get 15 reps with. 1 Minute Rest Between Sets)
4. Weighted Sit-ups- 3 x 20 Reps (1 Minute Rest)
5. DB Side Bends- 3 x 20 Reps (1 Minute Rest)

Notes:

1. On the pull-ups, if you get to 15 reps for all three sets, you can add weight to the movement OR you can do more reps. 
2. On the weighted sit-ups, keep the weight high on your chest for the whole movement. 

That's all for today! Until next time, good luck and train hard!

"The King's Foundation" Workout

King (and eventually King II... and then just King, again) is a pro-wrestling stylist with real ass-kicking skills. He fights with a variety of full-power strikes, submission, and ridiculously powerful throws. His strength is amazing and is grounded in his fantastic leg strength, capable of leaping into the air while carrying a heavy opponent. These feats will require a person to have the ability to hold a large amount of weight on their back and the ability to quickly pull a similarly weighted weight from the ground as quickly as possible.


King rushes headlong into battle, using his overwhelming strength to crush his opponents. This workout is the first step in the creation of that strength. Try this on your next leg day and see how much strength you can draw out!

In all of his masked-wrestler glory.

"The King's Foundation" Workout

1. Back Squat- 10 x 1 Rep (Increasing from 50% to 1RM for the day. May not actually be 1RM. Rest only as long as it takes to change out the weights and get a drink of water. Focus on depth as long as possible. Squats must be at least tops-of-thighs parallel.)
2. Power Clean- 10 x 1 Rep (Same as above. Focus on driving with your glutes with a flat back. Avoid rounding the spine.)
3. Box Jumps- 10 x 1 Rep (Jump higher on each set, until you reach the highest you can jump for the day.)
4. Sprint or Hill Sprint- 5 x 50 Meters (1 Minute Rest Between Sets)
5. Plank- Max Time x 3 Sets (1 Minute Rest)
6. Side Plank- Max Time x 3 Sets (1 Minute Rest)

Notes:

• If you are new to lifting, take it easy and try not to push yourself to your absolute limit. Familiarize yourself with the movements and gradually increase the weight over time. 
• If you are not sure about jumping on a box, don't do it. Always be certain about a jump or you may end up being smacked in the shins. 
• Try to push yourself as hard as possible in the sprints, as you'll have to accelerate as quickly as possible for the short distance. 

That's all for today! Until next time, good luck and train hard!

Tekken Workouts Master Post

King

1. "The King's Foundation" Workout
2. "The King's Armor" Workout
3. "The King's Power" Workout
4. "The King's Heart" Workout
5. "The King's Mobility"- Mobility for Professional Wrestling

Lei Wulong

1. Lei Wulong's Old School Training
2. Lei Wulong's Modern Training
3. Lei Wulong- Jackie Chan's Real Life Training

Tekken: Lei Wulong- Jackie Chan's Real Life Training

Jackie Chan has been known to train a lot.  He favors high volume and endurance training, because it takes a lot of energy to shoot fighting scenes over and over and over again. Jackie's real life training is very simple, but it keeps him in the shape necessary to practice his skills and continue to film his movies. 

Just in case you needed a reminder what he looks like. 

Lei Wulong- Jackie Chan's Real Life Training

1. Run 3 to 5 Miles 
2. Knuckle Push-ups- 5 x 10 Reps
3. Decline Sit-ups- 5 x 20 Reps
4. Bench Press- 3 x 15 Reps
5. Pulldowns- 3 x 15 Reps
6. Incline Bench Press- 2 x 15 Reps
7. Seated Row- 2 x 15 Reps
8. Dumbbell or Cable Overhead Press- 2 x 15 Reps
9. Barbell Squat- 3 x 15 Reps
10. Dumbbell Lunges- 2 x 15 Reps
11. Leg Curls- 2 x 15 Reps
12. Dumbbell or Machine Biceps Curls- 2 x 15 Reps
13. Cable Triceps Pushdowns- 2 x 15 Reps
14. Focus Mitt or Thai Pad Work- 3 x 5 Minute Rounds
15. Practice Martial Arts- 30 Minutes (Focus on High Repetition of Basic Moves)

Notes:

• As you can see, there's not anything special here, but they say that the simplest training methods are the most effective. 
• When you are running, you can pick any distance in between 3 to 5 miles. If you are feeling sore, lower the distance and/or pace, but if you're fresh, you can up the distance and/or pace. 
• On your weightlifting exercises, make sure the 15th rep is the last rep you can do. 
• Try to rest approximately 30-60 seconds in between sets. 

That's all for today! Until next time, good luck and train hard!

Tekken: Lei Wulong's Modern Training

As time has progressed, Jackie Chan's movie counterparts have not stuck with the ancient kung fu brutality on which he was brought up. Instead, we see a modern representation of Wushu training that resembles some more Western styles of training.  We see this in a few movies, namely Wheels on Meals, Gorgeous, and Rumble in the Bronx. 

Look how modern this crap is!!

Fortunately, since these are so modern, a lot of the equipment you need for this workout can be found in a Boxing or MMA gym, a dojo, or many normal gyms. Even though Lei Wulong's style is overtly kung fu, since he's patterned after Jackie, I figured it would be good to throw this in here for both authenticity and to keep you guys from getting bored. Here we go!

Lei Wulong's Modern Training

1. Wing Chun Dummy*- 5 Minutes
2. Running Hills- 15 Minutes
3. Decline Push-ups- 3 x 20 Reps
4. Cable Chest Flys- 3 x 15 Reps
5. Cable Overhead Press- 3 x 15 Reps
6. Ab Wheel- 2 Sets MAX Reps
7. Sit-ups w/Twist- 3 x 25 Reps
8. Jump Rope- 5 Minutes
9. Jogging w/Jump Rope- 5 Minutes
10. Speed Bag Work- 5 Minutes
11. Double End Bag Work- 5 Minutes
12. Run 1 Mile
13. Sparring- 3 x 5 Minutes

Notes:

1. If you don't have access to a Wing Chun Dummy or you have no idea how to use one, feel free to sub out any other martial arts training, such as Kata practice, throwing individual techniques, or even additional bag work. 
2. When running hills, after you reach the top, you should be completely spent.  Naturally, if the hill is longer, you'll run slower and if it's shorter, you'll run faster, up to full speed. Walk down after each length up the hill. 
3. For the decline push-ups, you can start with your feet on a small bench and gradually work your way up to something taller.
4. If you don't have access to cable machines, you are welcome to use dumbbells for the flys and overhead press. Your 15th rep should be the last rep you can do. If you can do more than 15 reps with the weight, you need to increase the weight. 
5. If you are unable to do the ab wheel exercise from standing, you may do it on your knees. If you are unable to do it on your knees, you can do only partial reps and work your way up to full reps. 

That's all for today! Until next time, good luck and train hard!

A tie AND fighting gloves?
Somebody was gunning for a promotion.

Tekken: Lei Wulong's Old School Training

Lei Wulong, from the game and anime movie Tekken, is based on the real life kung fu movie superstar Jackie Chan. The training is broken up into three sections and will focus on the three different types of training that you generally see Jackie Chan doing in his movies as well as his real life. This particular workout is based on Jackie's "Old School" training in his kung fu movies, so you're likely to see some unconventional things, but you can rest easy knowing that the intensity will be nice and easy...

Wait, what am I saying? It's training from kung fu movies!  You'll be lucky to survive!!!

Workout comes with complimentary creep to screw with you during training.
(Don't ask about the thing under his butt. O_O)  

But that's why we break things into levels sometimes. :D

They're like twins!

Lei Wulong's Old School Training

LEVEL ONE

1. Horse Stance- 2 Minutes
2. Practice Handstands- 3 Minutes
3. 50 Push-ups
4. 100 Sit-ups
5. Hold Top of Push-up Position on Fingertips- 1 Minute
6. Hold Top of Push-up Position on Backs of Wrists- 1 Minute
7. Gymnastic Bridge- 1 Minute
8. Balance Walking- 3 Minutes (see notes)
9. Shoulder-to-Feet Reverse Plank- 2 x 1 Minute
10. Practice Cracking Nuts- 3 x 2 Minutes 
11. Pull 50# Sled with Various Arm Movements- 10 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL TWO

1. Horse Stance- 5 Minutes
2. Handstand- 1 Minute (see notes)
3. 50 Push-ups w/15#
4. 100 Decline Sit-ups
5. Hold Top of Push-up Position on Fingertips- 3 Minutes
6. 20 Wrist Jumps on Pads
7. Gymnastic Bridge- 3 Minutes
8. Balance Walking w/Dumping Water- 3 Minutes
9. Neck-to-Feet Reverse Plank- 2 x 1 Minute
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 100# Sled with Various Arm Movements- 20 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL THREE

1. Horse Stance w/2# on each wrist- 5 Minutes
2. 5 Handstand Push-ups
3. 50 Push-ups w/45#
4. 50 Hanging Sit-ups
5. Hold Top of Push-up Position on Fingertips w/25#- 3 Minutes
6. 25 Wrist Jumps on Soft Dirt
7. Moving in a Gymnastic Bridge- 10 Yards Forwards and Backwards
8. Balance Walking w/Dumping Water- 5 Minutes
9. Neck-to-Feet Reverse Plank to Hip Drive- MAX Reps in 3 Minutes
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 150# Sled with Various Arm Movements- 35 Yards
12. Practice Martial Arts- 30 Minutes

LEVEL FOUR

1. Horse Stance w/5# on each wrist- 5 Minutes
2. 5 Handstand Push-ups on fists
3. 50 Push-ups w/65#
4. 100 Hanging Sit-ups
5. Hold Top of Push-up Position on Fingertips w/50#- 3 Minutes
6. 50 Wrist Jumps on Soft Dirt
7. Moving in a Gymnastic Bridge- 50 Yards Forwards and Backwards
8. Balance Walking w/Dumping Water- 5 Minutes
9. Neck-to-Feet Reverse Plank to Hip Drive w/50#- MAX Reps in 3 Minutes
10. Practice Cracking Nuts- 3 x 2 Minutes
11. Pull 200# Sled with Various Arm Movements- 50 Yards
12. Practice Martial Arts- 30 Minutes

Notes:

• Don't do more than you can and always stop if you feel pain. You are not here to hurt yourself. 
• When on the backs of your wrists, the fingers of each hand should be facing the center line of your body and, therefore, each other.  The wrist jumps are shown here. 
• In the second level, you must do the handstand non-stop for 1 minute. If you cannot hold it for one minute, you must continue practicing for that session for an additional two minutes. If you cannot complete the reps of handstand push-ups listed, you must also go back and complete 3 minutes of handstand practice. 
• The balance walking should ideally be on the tops of giant jars, full of water (for authenticity's sake), but if you don't have access to that, I recommend laying on their sides a series of CMUs (concrete masonry units-- otherwise known as a concrete block) in a grid pattern. Essentially, you'll have three lines of blocks going in each direction, leaving a total of four open spaces. You'll walk like Jackie did in Drunken Master on top of the jars. In the later levels, you'll place a bucket in each of the spaces, one filled with water. At this point, you will dump the water from the first bucket into one of the others while walking, replace the empty bucket, pick up the full bucket and empty that new bucket into one of the other buckets for the allotted time period. The video is here.
• For the Shoulder-to-Feet Reverse Plank, you'll have two chairs facing one another underneath your shoulder blades (place your hands behind your head) and a chair at your heels. You'll stay completely straight during this exercise. Later, when you move up in levels, the two chairs will be underneath your neck only with your hands still in place underneath your head. The "hip drive" is done from this position as well. You'll lower your hips and then lift them back to the starting position. You may have to move the chair under your feet in just a little for this one. For an example, see here. 
• The technique for cracking nuts is shown here. This is very hard to do. 
• The example of the various types of arm movements for the sled pull are here. You can row or curl or pull while twisting. Lots of options here. 
• For practicing martial arts, you may do forms, techniques, work with the wooden dummy or a heavy bag, or shadowbox. 

That's all for today! Until next time, good luck and train hard!