Lucario Training Plan: Real Life Pokémon Workouts
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In this segment of the Character Training series, we will continue our week of Pokemon workouts with Lucario, another fighting type!
Usually, the fighting types are more plausible when we consider real-life workouts, and I love combat conditioning.
If you haven't already, you can check out our previous episode, where we covered Machamp!
Rather than the brute strength we covered in the last episode, this workout will focus on being lean, swift, and fluid with movements through various training modalities.
Let's get into the breakdown, beginning with the physical stats and ranking!
Lucario Physical Stats
Name: Lucario
Height: 3'11
Weight: 119 lbs
Abilities: Fighting Type Pokémon
Lucario Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires peds for maintenance)
Lucario's physique is in the Tier 1 category - Realistically Achievable (Natty).
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Lucario Workout Principles
This is the part where we discover some performance-based feats to guide us in making a Lucario workout!
Focus: Here is one of Lucario's most unique strengths. He has the focus to detect just about anything, including auras. Let's see how we can apply this to training!
How to apply:
Proprioceptive Training: This means applying training strategies to enhance focus and mind-muscle connection.
Meditation: While this is optional, it's a good resource for feeling more grounded mentally.
Power: Lucario has excellent reflexes, power, speed, and agility, and he is incredibly swift in his movements.
How to apply:
Reflexes and timing: Incorporating different workouts, like jumping rope and mitt work, is very effective for testing reflexes and timing and even for gaining the bonus of endurance.
Plyometrics: We often see this in our workouts, especially in fighting types, because plyometrics is essential for any form of combat conditioning. It's only subjective to the way they perform. For Lucario, being so quick, we would incorporate some form of sprinting and upper-body plyometrics for power and coordination.
Strength and Conditioning: There's nothing too specific about Lucario's strength - he doesn't seem to be the type of Pokemon to rely on brute force like Machamp but relies more on his swiftness, reflexes, and speed. Here are some ways to train this way, which are related to strength and conditioning.
How to apply:
Bells and Bodyweight: It was bound to happen. We are going to incorporate the ultimate form of bodyweight training that balances muscular strength and performance, using kettlebells and calisthenics. That way, we aren't neglecting any muscle development while prioritizing overall body weight control. We actually wrote an in-depth article about this topic.
Calis-statics: To increase bodyweight control and further enhance proprioception, we will use static exercises to challenge ourselves regarding body control.
How to Workout Like Lucario in Real Life
From a gym bro's perspective, here is what we need to create a Lucario workout in real life:
Lucario's Bodyweight Control
Lucario's Speed and Agility
Lucario's Awareness
Now, let's get into the training!
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Workout Frequency: 5 days
Training Description: We genuinely believe this is the most complete combat conditioning workout we've put out yet, helping you master all avenues of combat performance without neglecting development in other areas! Kettlebells and bodyweight for strength in all planes of motion, as well as sports-specific plyometrics and drills for getting in fighter shape!
Day 1: Lucario Kettlebells and Calisthenics Upper Body
Warm-Up (10 minutes)
Jump Rope: 2 minutes
Arm Circles: 1 minute each direction
Dynamic Shoulder Stretches: 2 minutes
Push-Ups: 1 set of 15 reps
Workout
Kettlebell Swings
3 sets of 15 reps
Kettlebell Clean and Press
3 sets of 10 reps per arm
Push-Ups
3 sets of 15 reps
Pull-Ups or Assisted Pull-Ups
3 sets of 10 reps
Kettlebell Rows
3 sets of 12 reps per arm
Dips (using parallel bars or a bench)
3 sets of 12 reps
Cool Down (5-10 minutes)
Static Stretching (focus on arms, shoulders, and chest)
Deep Breathing Exercises
Day 2: Lucario Combat Agility and Plyometrics
Warm-Up (10 minutes)
Jump Rope: 3 minutes
High Knees: 2 minutes
Dynamic Stretches: 5 minutes
Workout
Agility Ladder Drills
High Knees, Lateral Shuffles, In-and-Outs (3 sets of each)
Cone Drills
T-Drill, Zigzag Drill (3 sets of each)
Box Jumps
3 sets of 12 reps
Lateral Bounds
3 sets of 20 reps
Burpees
3 sets of 15 reps
Mountain Climbers
3 sets of 30 seconds
Cool Down (5-10 minutes)
Static Stretching (focus on legs and core)
Breathing Exercises
Day 3: Lucario Kettlebells and Calisthenics Lower Body and Core
Warm-Up (10 minutes)
Jump Rope: 2 minutes
Bodyweight Squats: 1 set of 15 reps
Leg Swings: 1 minute per leg
Dynamic Lunges: 2 minutes
Workout
Kettlebell Goblet Squats
3 sets of 15 reps
Kettlebell Lunges
3 sets of 12 reps per leg
Kettlebell Deadlifts
3 sets of 15 reps
Bodyweight Step-Ups
3 sets of 15 reps per leg
Plank
3 sets of 1 minute
Russian Twists (with kettlebell)
3 sets of 20 reps per side
Cool Down (5-10 minutes)
Static Stretching (focus on legs and lower back)
Breathing Exercises
Day 4: Lucario Combat Training
Warm-Up (10 minutes)
Jump Rope: 3 minutes
Dynamic Stretches: 5 minutes
Shadow Boxing: 2 minutes
Workout
Punching Drills
Jab-Cross Combo: 3 sets of 2 minutes
Hooks and Uppercuts: 3 sets of 2 minutes
Kicking Drills
Front Kicks: 3 sets of 15 reps per leg
Roundhouse Kicks: 3 sets of 15 reps per leg
Defensive Drills
Slip and Weave: 3 sets of 2 minutes
Parry and Block: 3 sets of 2 minutes
Combination Drills
Jab-Cross-Hook-Kick Combos: 3 sets of 3 minutes
Sparring (if possible) or Bag Work
3 sets of 3 minutes
Cool Down (5-10 minutes)
Static Stretching (focus on full body)
Meditation and Deep Breathing
Day 5: Lucario Kettlebells and Calisthenics Full Body and Static Training
Warm-Up (10 minutes)
Jump Rope: 2 minutes
Dynamic Stretches: 5 minutes
Burpees: 1 set of 15 reps
Workout
Kettlebell Swings
3 sets of 15 reps
Kettlebell Clean and Press
3 sets of 10 reps per arm
Push-Ups
3 sets of 15 reps
Pull-Ups or Assisted Pull-Ups
3 sets of 10 reps
Kettlebell Goblet Squats
3 sets of 15 reps
Plank
3 sets of 1 minute
Static Training
Isometric Squat Hold
3 sets of 1 minute
Wall Sit
3 sets of 1 minute
Hollow Hold
3 sets of 1 minute
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