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    Wednesday, July 17, 2019

    Smark Healthy: Come Back Like A Champ

    It's Wrevolution X 2017.

    Chino Guinto finally became a true Golden Boy when he won what was then called the Philippine Hybrid X Championship by beating the then-champ, Peter Versoza and two other equally worthy contenders, Ralph Imabayashi and SANDATA, in a 4-Way Match. The crowd roars in their applause. Guinto follows that up with two successful defenses at PWR Live: RE5BAK and PWR: Renaissance. He was on top of the world.

    Then on July 2, 2017, Chino Guinto suffers a freak injury during one of the drills that he had probably run hundreds of times ever since he started wrestling. A complete ACL tear, a strained MCL, and vertical tears on the menisci led him to consider surgery. The PHX title reign of the Golden Boy came to an abrupt halt.

    In true championship spirit, Chino Guinto took on the challenge, taking the long, hard journey of rebuilding himself. He was given 10 to 12 months between surgery and rehab before he was given clearance to jump back on the saddle. It also depended on how the actual rehab panned out.

    Guinto made the decision of only coming back to the ring if he was confidently better physically than he was pre-injury. He therefore followed what the doctor ordered and focused on rehabilitation to lay down a foundation for his knee to be in much better condition. 

    At this point, it wasn't just about strengthening. Better stability (to overcome his flat-footedness), improved explosiveness, and agility were what he wanted to work on. Therefore, he requested a sports-focused program for an eventual return to competitive athletics.

    He shares that majority of the early weeks of rehab were focused on knee motion with bends, curls, and cycling, along with isometric exercises focusing on quad, hamstring, and hip sets. This period was the most frustrating for Guinto as simple movements proved difficult. This evolved to doing more aggressive leg strengthening exercises, including leg weights, and focusing on single leg exercises to manage bodyweight.

    During the middle and towards the tail end of the program, his routine included more agility training with stepladder and footwork drills, as well as working on single leg holds and squats. It was also at this point when he was given the green light to go back to the gym unaided and work on leg presses, raises, and other related exercises.

    Chino Guinto was kind enough to share his workout program post-rehab, which requires a mix of strengthening, flexibility, dexterity, and improvement of mobility. He notes that some of these workouts are influenced by sports strength coaches, such as Jeff Cavaliere of AthleanX. Another source of inspiration is WWE Superstar Sheamus, whose Celtic Warrior Workouts push the idea of brave change, meaning to take what one can learn from other people's own workouts, especially those who are in the same field of professional wrestling.

    Here's Chino Guinto's workout:

    Warm-up: 30-minute workout combining spinning and/or stairclimbers (to warm up the knee and leg muscles), treadmill drills (footwork sets, uphill jogs, sprints), and assault bike (20-36 cal) while incorporating dynamic stretching and warm-up exercises (check out Ali's Celtic Warrior Jumping Jack workout below)

    Chest: Dumbbell Flys, UCV raise (upper chest flyes)

    Shoulder: Rotator cuff rotations using a plate to warm up, Shoulder Killer X (named as such because it is an all-in-one shoulder movement he got from AthleanX, which hits the delts and upper traps. It starts with a hip-hugger dumbell pull to a rack scoop press.)

    Legs: Low bar squats, single leg press to isolate strength focus, single leg curls, single leg squats

    Back: Seated cable rows, alternating front and back press

    Arms: Full extension bicep curl (to also hit the tricep), barbell curl with triceps push (which he got from Sasha Banks), and at least 100 pushups a day for the pythons

    And now, just over two years since the injury, Chino Guinto has risen to even greater heights. A successful return at PWR Live: New Year's Wrestle-ution paved the way for a path that would eventually culminate at Wrevolution X 2019 against then-PHX champ John Sebastian and Vlad Sinnsyk.

    After regaining the title that he was forced to relinquish and now defending it, he sets his sights on taking the other two singles titles, namely Quatro's PWR Championship and Martivo's All Out Warla Championship in a Winner Take All 3-Way Championship Match at PWR Live: Championship Spirit. And with how much grit he's shown in his battle to get back into the ring, the odds seem to be in his favor.

    To close this out, The Golden Boy of Excellence gave some parting words of advice to anyone out there who's currently going through what he had to endure.

    "First and foremost is to never skip leg day," he shares. "Secondly, there's no fun in being injured because you can literally go back to as much as zero with whatever it is you're doing.

    But at the same time, this situation will also allow you to think, re-assess and re-evaluate yourself as you head back to recovery. Keeping your head down and working hard are really just the key things to keep in mind, but it helps to have a goal and direction when you do survive your injury. Because at the end of the day, it's always about being better than yesterday."


    Will Chino Guinto manage to take all the gold for himself? Find out at PWR Live: Championship Spirit which is happening on July 28, 2019. The event will be held in the Power Mac Center Spotlight in Circuit Makati. Bell rings at 2 p.m. Tickets are now available at early bird and Barkada Bundle discounted prices. Please contact the PWR Facebook page or any of PWR's wrestlers, personalities, and staff to order tickets.


    Photo credits go to Hub Pacheco, Fight Sport Manila, Chino Guinto, and Philippine Wrestling Revolution.

    Disclaimer: Smark Henry is independently owned and managed by a group of Filipino pro wrestling fans, but includes members affiliated with Philippine Wrestling Revolution.
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    Item Reviewed: Smark Healthy: Come Back Like A Champ Rating: 5 Reviewed By: George Carlos Pastor
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