AEW Star Ricochet's Workout Routine: Build Strength, Agility, and Endurance Like a Pro Wrestler

Ricochet, a renowned professional wrestler known for his high-flying maneuvers and athletic prowess, has shared insights into his training regimen that contribute to his exceptional in-ring performance. Here's a breakdown of his workout routine and exercises:


1. EMOM Chest Workout

Ricochet incorporates an "Every Minute on the Minute" (EMOM) chest workout to enhance his upper body strength and endurance. This method involves performing a set number of repetitions at the start of each minute, followed by rest for the remainder of the minute. This cycle is repeated for a predetermined number of rounds. Such workouts are effective in building muscle endurance and cardiovascular fitness.

2. Arm Training Sessions

In collaboration with fellow wrestlers, Ricochet engages in dedicated arm training routines. These sessions focus on exercises targeting the biceps and triceps, aiming to build muscle mass and definition in the arms. Consistent arm training is crucial for wrestlers to execute powerful maneuvers and maintain an imposing physique.

3. Comprehensive Strength and Conditioning

Beyond specific muscle groups, Ricochet emphasizes overall strength and conditioning. This includes a combination of weightlifting, bodyweight exercises, and cardiovascular training to ensure peak physical performance. Such a holistic approach is essential for the demands of professional wrestling, where both strength and agility are paramount.

4. Nutritional Considerations

Diet plays a pivotal role in Ricochet's training regimen. He meticulously tracks his macronutrient intake to support muscle growth and recovery. A typical daily intake might include approximately 85 grams of fat, 310 grams of carbohydrates, and 270 grams of protein. This balanced approach ensures he meets the energy demands of his rigorous training schedule.

5. Wrestling-Specific Drills

To maintain his in-ring agility and technique, Ricochet incorporates wrestling-specific drills into his routine. These drills focus on enhancing agility, flexibility, and technical proficiency, ensuring he remains at the top of his game.

Sample Weekly Workout Routine

  • Day 1: Chest and Triceps

    • EMOM Chest Workout
    • Tricep Dips
    • Push-Ups

  • Day 2: Back and Biceps

    • Pull-Ups
    • Single-Arm Dumbbell Rows
    • Bicep Curls

  • Day 3: Cardio and Agility

    • HIIT Sessions
    • Agility Ladder Drills
    • Jump Rope

  • Day 4: Legs and Core

    • Squats
    • Lunges
    • Planks

  • Day 5: Wrestling Drills

    • Takedown Techniques
    • Reversal Drills
    • Sparring Sessions

  • Day 6: Active Recovery

    • Yoga or Stretching
    • Light Jogging

  • Day 7: Rest

By integrating these elements into his training, Ricochet maintains the athleticism and strength required for his dynamic wrestling style. Aspiring athletes can draw inspiration from his disciplined approach, tailoring their workouts to align with their specific goals and fitness levels.

For a visual demonstration of Ricochet's chest workout, you can watch the following video:

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