Unleashing Power at 40: Alistair Black’s Ultimate Martial Arts and Powerlifting Workout Revealed
Alistair Black, known off the ring as Tom Büdgen, has made a significant mark in the world of professional wrestling. Although he hails from Amsterdam, his European roots have profoundly influenced his wrestling style globally. With a diverse background in martial arts, Black’s performances in WWE combine striking techniques and chain wrestling—an art form that is slowly fading in today’s era of “sports entertainment.”
In a recent conversation with M&F, the meticulous Dutch athlete shared insights into his evolving training regimen and his commitment to mentoring future generations of pro wrestlers.
On January 2, 2026, WWE fans were taken aback when Black suffered a dramatic fall from the top of an ambulance during an episode of SmackDown, crashing through a table. Fortunately, initial concerns that this misstep would end his career were exaggerated. “I had a small hairline fracture in my tailbone,” he clarified. He was unaware of the injury until a routine physical therapy session revealed swelling in his lower back. “I had no idea,” he admitted, highlighting the physical realities of pro wrestling. Luckily, Black has proven to be resilient through this setback.
The Martial Arts Foundation Behind Black’s Conditioning
Standing at 6 feet tall, Black’s admiration for professional wrestling extends back to his early days, where he honed his craft in smaller venues with modest pay. He was not only a fan of WWE as a child but was also inspired by Japan’s strong-style wrestling, prompting him to embark on martial arts training at the age of nine. His passion extended to learning Muay Thai under world-class champions Liam Harrison and Andy Howson.
Beginning his professional wrestling journey at 15, Black traveled to The Hague and later to England and Germany, immersing himself in chain wrestling—a discipline known for its focus on limb locks and submission holds. “It was definitely a grind,” he reflects, acknowledging the personal and financial sacrifices he made along the way. His determination paid off, as he now headlines large-scale events with WWE, yet maintains an evolving training regimen.
How Powerlifting and Nutritional Changes Helped Alistair’s Physique at 37
Black has seamlessly blended martial arts into his wrestling craft, making the evolution of his in-ring style a continual journey. “I’m not built for bodybuilding,” he admits but finds joy in weightlifting. Powerlifting has been transformative for him, setting tangible goals beyond mere aesthetics. “I could work towards a specific goal instead of just focusing on bicep size,” he notes, passionately sharing his excitement for achieving new milestones in deadlifts, squats, and bench presses.
When he inked his WWE contract nearly a decade ago, Black was in excellent shape, but the taxing lifestyle of being on the road began to impact his health. “I was mostly a rice and chicken kind of guy, lifting weights without a lot of finesse,” he reflects. His breakthrough came when he collaborated with nutrition coach Austin J. Sims, who understood that Black was a combat athlete rather than a bodybuilder. Interestingly, he found himself in peak condition at the age of 37.
High-Rep Training for Strength & Cardiovascular Endurance
Now at 40, Black emphasizes that achieving fitness goals rests on balance and consistency. He meticulously tracks his calories and macronutrients to make healthy choices, even while traveling with WWE. “Having a healthy relationship with food is crucial, and it doesn’t have to be bland,” he notes, highlighting the importance of enjoying one’s diet while maintaining functionality.
With a busy schedule on the road, Black has adapted his training approach, shifting his focus from powerlifting to functional fitness and longevity. Although he still enjoys powerlifting, he now prioritizes high-rep training, often completing up to 100 reps per exercise to build both strength and endurance.
Alistair Black is Preserving Chain Wrestling & Mental Health in the Next Generation Pro Wrestlers
Having undergone extensive training in England earlier in his career, Black integrates those lessons into his matches today. “I try to use every opportunity to showcase elements of wrestling, whether it’s a quick hook or wrist lock,” he explains. He believes that maintaining the integrity of professional wrestling is vital, especially considering the prevalence of striking in the current format.
Beyond his wrestling career, Black is deeply committed to training aspiring wrestlers at his school in Florida, which he runs with his wife, fellow WWE star Zelina Vega. “I have high standards for my students, but I want to create a supportive environment for growth,” he asserts. Given the struggles associated with mental health in the wrestling industry, Black ensures that this crucial conversation is part of the training regimen.
With valuable lessons from his impressive career that includes a championship title in NXT, Black looks forward to his return to the ring. He remains optimistic about chasing WWE gold once again. “I still feel really good!” he shares, looking ahead with excitement.
