I am thinking about using this variation of Chad Waterbury’s High Frequency training stuff. 4x a week whole body, with different set/rep paramters each day. Mon-Tues-Thurs-Fri split. Monday will be 8 x 3, Tuesday 2 x 12, Thursday, 4 x 6, and Friday 3 x 8. Each workout (except deadlift day, as I don’t want to superset with deads) will include a pull off the floor, an upper body pushing exercise, upper body pulling exercise, a squat/lunge, a third upper body exercise and an abdominal exercise.
I wrestle and this is the only time of year (Spring) where I don’t do any actual wrestling so I want to make the best of it and make the most rapid strength and hypertrophy gains possible. I have been using a modified Westside template but that is getting old and I want something to change it up.
doesnt look bad. try it. I would say though if in season I would over due it and really with cutting weight etc, Hell id do your best to maintain strength. lift brief and heavy. Use practice running stairs etc to do the conditioning.
I may even make it VERY simple on a plan like your and go with NOTHING but big exercises. One push, one pull one legs, one abs. thats it Oh and those can be supersetted as well. the push and pull in one pair the legs and abs in another
A few days may be
a1 squat
a2 wood choppers
b1 clean and press
b2 Chins
day 2
a1 DL
a2 Weighted decline crunches
b1 Bench
b2 BO ROWS
day 3
a1 Lunges
a2 leg raises
b1 dips
b2 upright rows
Day 4
a1 RDL, or step ups
a2 side bends (DB, BB, or cable)
b1 incline DB bench
b2 DB row to hip, machine rows, etc
[quote]Phill wrote:
doesnt look bad. try it. I would say though if in season I would over due it and really with cutting weight etc, Hell id do your best to maintain strength. lift brief and heavy. Use practice running stairs etc to do the conditioning.
I may even make it VERY simple on a plan like your and go with NOTHING but big exercises. One push, one pull one legs, one abs. thats it Oh and those can be supersetted as well. the push and pull in one pair the legs and abs in another
[/quote]
I am not in-season. The season starts in November and ends around February so thats a long wayss off. I am going to do a plan similar to yours and have one superset of squat/push, another of whole body pull/upper body pull, and finish it off with some grip work. If I break my balls on the first two supersets I am fried by the third superset anyway, so the grip and ab stuff works out perfectly.
Fri
Calf raises
Seated leg curls
Leg presses
machine crunch
seated row
lat pulldowns
cable flyes
front raises
bent raises
scott curls
pushdowns
wrist curls