Zuko Training Plan: Workout like The Prince of the Fire Nation in Real Life
Fandom
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).
Fandom
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!
Fandom
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:
Explosive Push-Ups: 3 sets of 10 reps (clap push-ups or medicine ball push-ups)
Dumbbell Bench Press: 4 sets of 8-10 reps
Standing Shoulder Press: 3 sets of 10 reps
Dips: 3 sets of 12 reps
Battle Ropes: 4 sets of 30 seconds on, 30 seconds off (simulate firebending movements)
Tricep Pushdowns: 3 sets of 15 reps
Day 2: Zuko Kettlebells and Bodyweight Workout
Workout:
Kettlebell Swings: 4 sets of 15 reps
Kettlebell Clean and Press: 3 sets of 10 reps per arm
Plyometric Push-Ups: 3 sets of 12 reps
Kettlebell Goblet Squats: 3 sets of 12 reps
Burpees: 3 sets of 15 reps
Mountain Climbers: 3 sets of 1 minute
Day 3: Zuko Legs and Core
Workout:
Jump Squats: 4 sets of 12 reps
Lunges: 3 sets of 15 reps per leg
Romanian Deadlifts: 4 sets of 10 reps
Box Jumps: 3 sets of 10 reps
Hanging Leg Raises: 3 sets of 15 reps
Russian Twists: 3 sets of 20 reps per side
Day 4: Zuko Kettlebells and Bodyweight Workout
Workout:
Kettlebell Snatch: 3 sets of 12 reps per arm
Kettlebell Front Squats: 3 sets of 12 reps
Kettlebell Turkish Get-Ups: 3 sets of 5 reps per side
Pull-Ups: 3 sets of 10 reps
Plank to Push-Up: 3 sets of 12 reps
Jumping Lunges: 3 sets of 15 reps per leg
Day 5: Zuko Upper Pull Day
Workout:
Pull-Ups: 4 sets of 10 reps
Bent Over Rows: 4 sets of 12 reps
Single-Arm Dumbbell Rows: 3 sets of 12 reps per arm
Face Pulls: 3 sets of 15 reps
Inverted Rows: 3 sets of 15 reps
Renegade Rows with Push-Up: 3 sets of 12 reps per arm
Fandom
