Program for Wrestling

Bigger Stronger Leaner
1

I wrestle in the 180 pound weight class and I’m looking for a good lifting/conditioning program (we’re in the middle of our season right now). My team really doesn’t do anything worthwhile in terms of weights/cardio (we like to stay on the mat more, especially since we’re in the middle of the season).

I was wondering if you guys have tried anything that’s worked well in the past? My strength is pretty good (I’ve been lifting for a little more than a year–260 bench, 350 squat, 400 dead), but my conditioning (in terms of my endurance) isn’t where it needs to be (I’m hoping to qualify for state this year, I was just one match short last year and my technique is solid). I’m also a little bit soft (~17% body-fat), so I’m hoping this program will allow me to get rid of some fat (my diet is in check).

Hope you guys can help out. Thanks in advance.

2

Nothing its the middle of the season.

3

I just do a 2 a week workout that involves squats (switch off with deadlifts on the second workout), bench, jammer, a back exercise. I can’t really get much more in though. I am just trying to maintain strength right now. Also, for conditioning wise, our coach is pretty good at getting us in shape, but for one part of our conditioning, we use kettlebells.

4

i think you should look at using complexes ( Strength Training, Bodybuilding & Online Supplement Store - T NATION ), bodyweight circuits, and sprints/HIIT.

keep it brief, though, to avoid injury/overtraining…