Zuko Training Plan: Workout like The Prince of the Fire Nation in Real Life

Zuko Workout Plan

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In this segment of the Character Training Series, we will review the real-life workout plan inspired by Zuko from Avatar: The Last Airbender!

This workout aims to make you strong, fast, and explosive, like the fire-bending characters in the series.

We've also covered many more characters in the ATLA universe, which you can check out here: Avatar Aang Workout, Iroh Prison Workout, Ty Lee Workout, and Avatar Korra Workout.

Let's get into the training breakdown, beginning with the physique ranking!

Zuko 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 PED's for maintenance)

Zuko's physique is ranked at Tier 1 - Realistically Achievable (Natty).

Zuko Avatar Physique

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Zuko Workout Principles

This is the part where we break down some of Zuko's performance-based feats and use them as a guide to making a workout plan!

Adaptive Training: One of the focal areas of Zuko's training throughout the show is that he had to go through a series of training disciplines as he was a nomad with his uncle, Iroh. This meant learning new techniques.

How can we do this in real life? Simple.

In order to train like Zuko, we would have to use the hybrid approach. This means navigating through different training modalities on a day-by-day basis. For example, three days can be dedicated to lifting, two days to athletic performance, and the rest to active rest via martial arts. This way, you can consistently put your body through something different and not hinder your progress.

Explosive Workouts: Fire bending revolves around power output, and for this specific modality, we will include workouts that involve power output and more excellent force production. This highlights the training days that are put into athletic performance.

Strength and Conditioning: As mentioned earlier, we must lift weights to achieve Zuko's performance. Here is how we can do just that:

Strength training will involve free weight-focused exercises that help train for muscular strength and performance. The days of athletic performance will focus on kettlebell movements and plyometrics, and the bodyweight week will focus on balance, agility, and martial arts.

How would Zuko Workout in Real Life

From a gym bro's perspective, here is what we need for this workout plan:

  • Zuko's Athletic Performance

  • Zuko's Adaptability

  • Zuko's Control

Now, let's get into the workout!

Zuko Workout Plan Avatar

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Workout Schedule: 5 weeks

Training Description: This workout includes an athletic bodybuilding style of training for strength days and a mix of Kettlebells and Bodyweight training to ensure we put our bodies through something unique daily without hindering progress!

Day 1: Zuko Upper Push Day

Workout:

  1. Explosive Push-Ups: 3 sets of 10 reps (clap push-ups or medicine ball push-ups)

  2. Dumbbell Bench Press: 4 sets of 8-10 reps

  3. Standing Shoulder Press: 3 sets of 10 reps

  4. Dips: 3 sets of 12 reps

  5. Battle Ropes: 4 sets of 30 seconds on, 30 seconds off (simulate firebending movements)

  6. Tricep Pushdowns: 3 sets of 15 reps

Day 2: Zuko Kettlebells and Bodyweight Workout

Workout:

  1. Kettlebell Swings: 4 sets of 15 reps

  2. Kettlebell Clean and Press: 3 sets of 10 reps per arm

  3. Plyometric Push-Ups: 3 sets of 12 reps

  4. Kettlebell Goblet Squats: 3 sets of 12 reps

  5. Burpees: 3 sets of 15 reps

  6. Mountain Climbers: 3 sets of 1 minute

Day 3: Zuko Legs and Core

Workout:

  1. Jump Squats: 4 sets of 12 reps

  2. Lunges: 3 sets of 15 reps per leg

  3. Romanian Deadlifts: 4 sets of 10 reps

  4. Box Jumps: 3 sets of 10 reps

  5. Hanging Leg Raises: 3 sets of 15 reps

  6. Russian Twists: 3 sets of 20 reps per side

Day 4: Zuko Kettlebells and Bodyweight Workout

Workout:

  1. Kettlebell Snatch: 3 sets of 12 reps per arm

  2. Kettlebell Front Squats: 3 sets of 12 reps

  3. Kettlebell Turkish Get-Ups: 3 sets of 5 reps per side

  4. Pull-Ups: 3 sets of 10 reps

  5. Plank to Push-Up: 3 sets of 12 reps

  6. Jumping Lunges: 3 sets of 15 reps per leg

Day 5: Zuko Upper Pull Day

Workout:

  1. Pull-Ups: 4 sets of 10 reps

  2. Bent Over Rows: 4 sets of 12 reps

  3. Single-Arm Dumbbell Rows: 3 sets of 12 reps per arm

  4. Face Pulls: 3 sets of 15 reps

  5. Inverted Rows: 3 sets of 15 reps

  6. Renegade Rows with Push-Up: 3 sets of 12 reps per arm

Zuko Fire Bender Workout

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Ty Lee Training Plan: Workout like An Acrobat!