How to Train For Competition?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hello everyone, I train in submission wrestling and I’m having a tournament in 4 weeks. For two weeks now I have been following this type of program -

Monday:

30 min running changing between sprints, fast running, 10 push ups every now and then

muscular endurance:

3x 1min breaks

40 pushups

15 janda situps

30 waist

30 back

30 back nr.2

30 waist

15 jumping(don’t know what its called)

End, strecthing finger training, calf training

tu.

sport training

we.

Weight day.

wrist: 3x3
clean and press 15x
Deadlift 3x3
rowing 4x 15

Pullups with weights: 3x3

push ups with weights: 3x10
ab-wheel 3x15

sport training

Thursday.

sport training

Fri.

Sport training

Saturday

sport training

sunday.

rest

The last week before comp is going to be rest week with more rest

Do you have any suggestions what I could add to make my program more complete?

Thanks for all the ideas

2

you say you have 4 weeks before your tournament so im just curious why you arent wrestling more i dont compete until mid-March and am in the same boat as you but i wrestle M-F for 2 hours a day the intensity is different for each day according to my lifting the higer the volume or intensity during my weight training the lesser the intensity wrestling i cant really comment on your weight training routine because im not an expert in that field at all i just use a westside based approach with more unilateral movements i have found that its the best for me but it may not be the best for you i wouldnt know the best suggestion i could make though is to drop the weight training 2 weeks before you compete and for one week really jack up the full speed wrestling and cardio then for the week prior to the tournament rest but still practice

3

correction on my last post you are wrestling 5 days a week my mistake i misread the post

4

Thanks, I will try your advice!