Wrestling Workout...

[SouthWind]

Monday

Chin Ups 20
Neck Extensions 3X12
Power Cleans 3X5
Leg Press 4X5
Tricep Pull 3X10
Shoulder Shrugs 3X12
Leg Press Calves 3X10
Bicep Curl 3X10
Lat Pull Downs 3X10

Tuesday

Dips 20
Leg Curls 3X12
Bench Press 4X8
Squats 3X8
French Press 3X12
Military Press 3X12
Leg Extension 3X12
Incline Hammer Curl 3X10
Cable Pull Down 3X10

Wednesday

Chinups 20
Deadlifts 3X8
Lunges 4 Sets
Calf Raises 3X12
Skull Crushers 3X12
Straight Bar Curl 3X10
Front Raise Press Combo 3X10
Back Extension 3X10
Hi Pulls 3X8

Thursday

Dips 20
Neck Extensions 3X12
Power Cleans 3X5
Leg Press 4X5
Tricep Pull 3X10
Shoulder Shrugs 3X12
Leg Press Calves 3X10
Bicep Curl 3X10
Lat Pull Downs 3X10

Friday

Chinups 20
Leg Curls 3X12
Bench Press 4X8
Squats 3X8
French Press 3X12
Military Press 3X12
Leg Extension 3X12
Incline Hammer Curl 3X10
Cable Pull Down 3X10


As I said in my other thread, I wanted to gain mass but still do lifts that would help in a wrestling match...

Any advice would be greatly appreciated...

[Gartrell]

u hit every upper body part every day... BIG mistake... u need to go like upper, lower, upper or something. Look up some splits...

[DaRkAnGel]

You need to do more legs, and start with the basics like gart said. Take a look at the splits in my sticky on the newbie section. Also, for an explosive strength sport like wrestling you have too many lifts with too many reps. Don't forget on oly lifts to keep the reps even lower - these lifts are for explosive strength not to achieve hypertrophy.

For lack of a better current example you may want to try somethign like this:
Monday(Bench):
Bench 5 x 5 85%
Clean and Jerk 8 x 1 90-100%
Close Grip Bench 3 x 8 80%
Wednesday(Squats):
Back Squats 5x5 85%
Front Squats(from clean) or Stop Squats 5 x 5 85%
Bent Over BB Rows 3 x 8 80%
Friday(Deadlift):
Deadlift 5 x 5 85%
Partial Javorek Complex 3 x 6 85%
Good Mornings 2 x 8 80%
Saturday(Assisted):
Bent Over BB Rows 3 x 8 80%
Straight legged Deadlift 3 x 8 80%
Push Press 3 x 8 85%
Squats 2 x 20 70-75%(this is not necesary but i added this in to achieve some slow twitch hypertrophy and some more sarcoplasmic hypertrophy)


Some changes you may want to include(in the previous routine) is to lower the reps for the main lifts and up the intensity to work primarily for strength.

[SouthWind]

I thought you only split your training if you're a body builder...

[DaRkAnGel]

You can't do full body everyday, it doesn't make sense and it will bring limited results and overtraining. Take a look at my routine, that is a "powerlifting split". The split that gart is talking about is not necesarily a bb's. It allows for enough rest so you arn't completing annihilating your body.

[Gartrell]

yea, and as a fyi, dark and I both wrestle so we have a good idea of how to weight train for it

[injusinjus]

make sure u work hard on ur neck!! i neglected that and its a important weapon to keep yourself off your back

[DaRkAnGel]

Yea, sorry that was not included in the workout. For wrestling I believe the focus should be on quads, lowerback, and upperbody strength, and especially biceps.

[Gartrell]

nooo! not biceps, back! all of your pulling strength comes from your back! And for neck, I recommend neck bridges...

[mynamesneo]

Hi! I am a junior right now in Highschool, next year I am thinking of joining the wrestling team when I am a senior. I just want to know if its a good idea, I have had no experience wrestling at all. I just thought it would be cool to join, have some fun. I am willing to put forth a LOT of work, I know it is a lot of work. I am about 137lbs 5'10, not really muscular, but not bad, lol.(Im not a body builder) I have been running xc for 6 years now so I have no problems running. What could I do over the summer to prepare? I cant go to a wrestling camp or anything because I will be busy training for xc, and I will be on vacation. As I said, I am willing to work out a lot over the summer, I usually do anyways. I also have a few questions about wrestling, so if you would like to talk, my aim is themystery432, or you can email me at dibble90@hotmail.com. Well hope to hear from you, I am really excited about joining. I know some people on the xc that wrestle too, so I might have a friend to work out with next school year. I already posted this in another forum, just so you dont know im not some bot or something, I am just trying to get as much feedback as possible.

[mikeman90]

have some fun

.. I am on the Longwood JR. Highschool 8th grade team and will be on the 9th grade team next year (09/04).
I dont know if you can call it fun, because you work so hard everyday ( for me it was 2.5-3 hrs 6 days a week (no water during practices) but it is very very rewarding. : .. My school wrestling team is one of the best on Long Island we went 9-0 and I was 3-0 undefeated like a lot of other guys on the team where... we had nearly 100 guys so many of us didn't get a lot of matchs...

[lllSmokell]

either ur coach is a ****in moron or ur lying.


the key is to stay hydrated, ur supposed to have a couple water breaks during practice, ur gonna sweat it off anyways

[mikeman90]

no we get no water during practices...