Warm Up
-wrestling practice
RE Upper
Gymnast Pullup Routine
went overhand wide, overhand narrow, chins ups (2:oo rest)
7,3,3
6,2,3
5,3,4
36 Total
[quote]NLS wrote:
RiVaL6 wrote:
I can tell you are very intense about getting stronger for the upcoming season. I wish you much luck btw. I have 6 years of wrestling under my belt, so I know what its like.
I’m looking over your workouts, and none of it is indicative of your primary goals.
You’re working on a semi mass building program, and yet you want to stay light.
Besides the jumping split squats, you have no other ‘explosive’ exercises.
Unnecessary muscle is going to hinder you. It’s gonna make the weight cut harder. And during the season, when you are already fucked up from regular practice, you wont have any time to lift.
What I mean is that you’re gonna end up losing all that unnecessary muscle anyway.
I agree that you should focus on explosiveness. But rather focusing on strength, look to encourage POWER from your workouts.
That rope pull is probably the best exercise you got on here.
I would try focusing on these movements/exercises
Hill sprints
power jukes
deadlifts
squats
sled drag
car/sled pulling
pistol squats
zercher squats
hang/power clean
and wtf is this
Bulgarian Split Squat Jump
6x3xBW each leg
I have no idea how to format my reps and sets, so I always go sets, reps, weight.
I was specfic with my goals but they’ve changed a bit. I want to get very strong and according to what I’ve read, a bigger muscle is more likely to become a strong muscle. When I said I don’t want to get bigger, I was a bit too strict with that because I can afford gaining a bit of mass, (I was the smallest out of the top guys last year) and I like where my weights sitting at right now.
All my big lower body movements are on rotation, so next week will be box squats and the next cycle will be deadlifts.
As for the power movements, cleans take a while to learn. I practice them about once a week and as soon as Im comfortable with them ill add them in, because I know how important they are.
I can’t do any of that underground strength stuff either, it’s just not really avalible. The only time I can fit it in is saturday and my coach wants me to have one day a week off from training.
Also I don’t really have an inseason. Im always going to be wrestling the same amount of practices, because I don’t wrestle at my school, I just coach. The only difference “inseason” and “offseason” is the tournaments and I’ll be doing conditioning on my own time.
I think after the season ends, Im going to change to a program involving more power movements. I started this program about a month ago and I hate changing things halfway through, I feel like Im not going anywhere doing half of one program and half of another.
I understand everything your saying, Im just not ready and/or don’t have the time to implement it all in my program.
Where’d you wrestle and why’d you stop?[/quote]
understood. Yea, a lot of athletes dont have the luxury of having all the necessary gear for the ‘best’ training. i put best in parenthesis because a wrestler with more heart will beat out any other.
You’re on the right path with your intentions. I just wanted to add that if you’re SPECIFICALLY training to be a better wrestler, you’re going overkill, and also doing some unnecessary exercises. But who am I to judge first off. I’m just giving you critique, but whatever works for you is what you should stick with.
I just know that if I had the knowledge I have now… back in high school when I wrestled, I would’ve been a much more efficient wrestler.
I have only 6 years of wrestling under my belt, but I made it very far with only minimal training. It’s now I realize why my coach was all up in my grill when I slacked. I guess I had some king of talent that only he noticed.
I miss wrestling, A LOT. I hope you enjoy it as much as I wish I could’ve.
I’ll give you one more piece of advice. Wrestling is not about strong quads, chest, or any of that. It’s definitely necessary, but it’s not the most important.
Technique and explosion.
I wish you much success dude. And again, it’s just suggestions I offer.
[quote]RiVaL6 wrote:
NLS wrote:
RiVaL6 wrote:
I can tell you are very intense about getting stronger for the upcoming season. I wish you much luck btw. I have 6 years of wrestling under my belt, so I know what its like.
I’m looking over your workouts, and none of it is indicative of your primary goals.
You’re working on a semi mass building program, and yet you want to stay light.
Besides the jumping split squats, you have no other ‘explosive’ exercises.
Unnecessary muscle is going to hinder you. It’s gonna make the weight cut harder. And during the season, when you are already fucked up from regular practice, you wont have any time to lift.
What I mean is that you’re gonna end up losing all that unnecessary muscle anyway.
I agree that you should focus on explosiveness. But rather focusing on strength, look to encourage POWER from your workouts.
That rope pull is probably the best exercise you got on here.
I would try focusing on these movements/exercises
Hill sprints
power jukes
deadlifts
squats
sled drag
car/sled pulling
pistol squats
zercher squats
hang/power clean
and wtf is this
Bulgarian Split Squat Jump
6x3xBW each leg
I have no idea how to format my reps and sets, so I always go sets, reps, weight.
I was specfic with my goals but they’ve changed a bit. I want to get very strong and according to what I’ve read, a bigger muscle is more likely to become a strong muscle. When I said I don’t want to get bigger, I was a bit too strict with that because I can afford gaining a bit of mass, (I was the smallest out of the top guys last year) and I like where my weights sitting at right now.
All my big lower body movements are on rotation, so next week will be box squats and the next cycle will be deadlifts.
As for the power movements, cleans take a while to learn. I practice them about once a week and as soon as Im comfortable with them ill add them in, because I know how important they are.
I can’t do any of that underground strength stuff either, it’s just not really avalible. The only time I can fit it in is saturday and my coach wants me to have one day a week off from training.
Also I don’t really have an inseason. Im always going to be wrestling the same amount of practices, because I don’t wrestle at my school, I just coach. The only difference “inseason” and “offseason” is the tournaments and I’ll be doing conditioning on my own time.
I think after the season ends, Im going to change to a program involving more power movements. I started this program about a month ago and I hate changing things halfway through, I feel like Im not going anywhere doing half of one program and half of another.
I understand everything your saying, Im just not ready and/or don’t have the time to implement it all in my program.
Where’d you wrestle and why’d you stop?
understood. Yea, a lot of athletes dont have the luxury of having all the necessary gear for the ‘best’ training. i put best in parenthesis because a wrestler with more heart will beat out any other.
You’re on the right path with your intentions. I just wanted to add that if you’re SPECIFICALLY training to be a better wrestler, you’re going overkill, and also doing some unnecessary exercises. But who am I to judge first off. I’m just giving you critique, but whatever works for you is what you should stick with.
I just know that if I had the knowledge I have now… back in high school when I wrestled, I would’ve been a much more efficient wrestler.
I have only 6 years of wrestling under my belt, but I made it very far with only minimal training. It’s now I realize why my coach was all up in my grill when I slacked. I guess I had some king of talent that only he noticed.
I miss wrestling, A LOT. I hope you enjoy it as much as I wish I could’ve.
I’ll give you one more piece of advice. Wrestling is not about strong quads, chest, or any of that. It’s definitely necessary, but it’s not the most important.
Technique and explosion.
I wish you much success dude. And again, it’s just suggestions I offer. [/quote]
Thanks alot man
What are the unnecessay excerises? Is it just the benching, because basically the only reason I have it in is injury prevention and a better posture. (and a bit of hypertrophy, just a little) I was constantly reading that people who bench too much end up with bad posture and are more susceptible to injury, so I assumed that it would be the same the other way around.
In the future, a few months maybe, I plan to change my strength training program to something similar to a friend of mines. It goes like this.
Everything is autoregulated
-
Power Movement (cleans, snatches, box jumps)
-
Strength Movement (squats, weighted pullups, bench)
-
Accessory Movements (optional) (split squats, pistols, rows, dips, abs, prehab)
Imagine you are going for an ankle pick. Are you going to be tugging at the guys heels for 20 reps?
Imagine you sink in deep for a double leg. Are you planning on hoisting him up and down 15 times?
Imagine your on bottom for referee’s position. Are you going to do a stand up, fall down, and stand up 20 times?
Now, I am truly an advocate for high rep training, and you should DEFINITELY include it in your program. Endurance and stamina is of course extremely important in wrestling.
Strength and speed is important when you shoot in for a leg, but you need POWER and EXPLOSIVENESS to fully execute the takedown. For example, picking him up before he begins to sprawl. It doesn’t matter if you can pull in his legs to your chest if you cant score two off of it.
You score the two points by exploding him off of his feet, and onto his body. Therefore, 7 sets of 5 zercher squats might not be indicative of what you want to accomplish. It’s not a bad template, but you could try
10 x 3 235lbs zercher squats. Perform it by exploding with each rep, and slowly lowering the weight. The low reps and high sets will ensure you train for explosion, rather than repetitive effort.
Likewise with every other exercises that you do. Seated rows or bent over rows will somewhat simulate you dragging his thighs close to your body when shooting in for a double or single. Try 10 x 3 for those also.
It’s as close as to ‘sports specific’ as you can get. Just make sure that by the third rep, your grinding your teeth and shaking uncontrollably. Not literally, but make sure it’s heavy enough to give a challenge on every set.
The faster and harder your pull is, the less time the other guy has to sprawl or try any other counter.
Alright, thanks. Ill try to add change some things up next time.
Warm Up
-wrestling practice
ME Upper
Palms In(Supinated?)Pull Up/Close Grip Bench Superset
3xBW/5xbar
3x25/5x95
3x30/5x115
3x35/5x125
3x40/5x135
3x45/5x145
/5x155 (PR!!)
-CG Bench was very surprising, went into the workout planning on going submaximal but I just kept adding weight. first time supersetting two max effort excerises, wasn’t bad or tiring at all, and it didn’t really affect my numbers either. Bent Over Rows next week, hopefully
Supplemental Excerise
Dips
11xBW
11xBW
-if I was suppose to max out on these and got the same number, i obviously didn’t give it my all, gotta fix this, forgot to RE my upperback after pullups
Abs/Back/Grip Triset (kinda)
Defranco’s new high rep ab workout/Deadlift technique with fat grips
12/don’t really know
12/"
20/"
Notes: Took like 55mins but it has the potential to take under 45. Workout schedule really messed up at the moment, but I should be able to make it work.
Warm Up
-rope 1min
-various lunges
-hip mobility
-goblets
-dynamic flexiblity
-wideous
DE Lower
High Hops
6x3xBW
ME Lower
Box Squats
5x135
5x185
5x205
5x215
5x225
5x245
-all easy, first time doing these so I tried to ease it in. Didn’t stay as tight as i could on the box, and kinda rocked back, also lacked speed. fun excerise though, i like it
Reverse Lunges (+ROM) with fat grips
3x8x35
-really easy, maybe 45 next week?
Notes: My right knee is really bothering me, probably a combination of lifting heavy and wrestling. Didn’t bother me when I squatted but I felt it with the (+ROM) reverse lunges, thats why I went light. I kind of embraced it though, in the hopes that it’ll help strengthen it. Took 1hr.
Warm Up
-Couple of trips up a long stair case (skipping steps, sprinting etc)
Complex
Evil 8 (i think?)
Deadlift
RDL
Bent Over Row
Powerclean
Front Squat
Push Press
Back Squat
Good Morning
Reps went, 8,7…2,1 x65lbs 1:30 rest, decreased as I continued
Notes: Harder than I thought but not as hard as I would of liked, it has potential though. Im not in the shape I want to be in right now, hopefully when I am, I still find these affective.
Warm Up
-Cosgerves Complex
-around the worlds
-bent over row
(very short 2-3mins)
ME Upper
Close Grip Bench/Pull Up(palms together) Superset
5xbar/3xBW
5x65/3x25
5x95/3x35
5x115/3x40
5x135/3x45
5x150/2x50
5x160(PR)
Dips/Pullups
10xBW/12xBW
Notes: This workout was completly unexpected. I had a chance to workout at a gym while helping at a wrestling tournament and I took it. Planned to go submaximal but the weight was moving up just too easy on the CG Bench. I feel like I had 185 in me. I was done in about 25 mins, INCLUDING WARMUP. That shows me that I’ve just been screwing around at my school gym.
Complex
Same as last week, Cosgerves Complex
1:00 rest, 4th set and down :30 rest
65lbs
Notes: Very easy, maybe I miscounted last time, or maybe becaouse I did it in the morning? Going to up the weight by 20lbs next time.
Warm Up
-school wrestling practice(not much)
DE Lower
High Hops
6x3xBW
ME Lower
Box Squats
135x5
185x5
205x5
225x5
245x5
275x5 (PR!! 30lbs)
-My left hamstring was really bothering me, but didn’t really seem to effect me much. I noticed that when I squat my hips sway to the right, gotta fix this. Next week, THREE PLATES!!!
Reverse Lunges (+ROM)
8x3x40 w/ fat grips
-easy, don’t have 45, which is what I intended on using. Going with the 50’s next week. Still hurt my right knee though
Notes: On my first set of my ab/low back superset, I had a huge cramp in my bottom left ab. Cut the workout right there. Can’t wait for next week, Im going for 3 plates. Good intensity, good speed, especially considering it was after practice. Im gaining more weight then expected so Im going to cut the max rep supplemental exercises to 1 set, or even none at all.
I haven’t been following the program as closely as I would of liked lately, and its partly because I don’t like the way it’s set up. So this is the new one with a few tweaks.
ME LOWER
Warm Up
-stair sprints
-calisthenics
-mobility
-wideouts
1.DE Lower
2.ME Lower
3.a)Unilateral Lower
3.b)Grip
4.a)High Rep Ab
4.b)High Rep Lower Back
ME UPPER
Warm Up
-complex
-YTW
-calisthenics
1.DE Upper
2.ME Upper
2.a)Push
2.b)Pull
3.a)High Rep Push
3.b)High Rep Pull
4.a)Heavy Ab
4.b)Heavy Posterior Chain
Alright, Im sitting at about 82-83kgs right now. The weight class I intended on wrestling at is 77kgs, and 76kgs for some other tournaments. Im not up to cutting the weight. I’ve decided to go up a weight class. Which would be 83kgs for some and 85kgs for most. So for all my workouts from here on out, I will have the sole intention of getting faster, stronger AND bigger.
ME UPPER
Warm Up
-wrestling practice
DE Upper
Med Ball Chest Pass/Overhead Slam
5x3/5x3
ME Upper
Bent Over Row/CG Bench
5x65/5x95
5x95/5x115
5x115/5x135
5x135/5x155
5x155/4.5x165
5x165
-on the heavy BBR’s my form wasn’t what I wanted.
High Rep Pull/Push
Inverted Row/Dips
15xBW/15xBW
12xBW/12xBW
11xBW/10xBW
-pushed pretty hard on these, I think after I can’t get any more GOOD inverted rows, ill continue with partial reps to get some extra work in
Heavy Ab/Posterior Chain
Back Extensions
1x20xBW
-went light because Im going for a big PR on wednesday on the box squat
Grip
70lbs with fat grips
30secs,22,17
with 30 facepulls
Notes: Pumped for the 315 on Wednesday. Gotta get big
ME LOWER
Warm Up
-wrestling practice
-wideouts
DE Lower
High Hops
4x3
-wasn’t getting as high as I wanted
ME Lower
Box Squats
135x5
185x5
225x5
245x5
265x5
-I was going to go hard today but I have a tournament this saturday so I decided not to. My technique is getting much better on these, except for the hip sway thing.
Unilateral/Grip
Reverse Lunge(+ROM) w/ fat grips
3x8x50lbs
High Rep Ab/Posterior Chain
3xab circuit/3x20xBW back extensions
-easy, abs not so much though
Notes: Went easy due to the tournament on saturday. Next week will be good though.
Warm Up
-wrestling practice
RE Upper
Gymnast Pullup Routine
Set 1: 7,5,4
:60 rest
Set 2: 5,3,3
:60 rest
Set 3: 5,3,3
Total: 38 (2 rep PR?)
Notes: Didn’t get great numbers. A little banged up from yesterday, my back and neck are pretty sore. My kness are still bothering me, my left one might be a little inflamed. I think I might go for that box squat PR tomorrow, I’ll see how my knees feel.
Warm Up
-wrestling practice
DE Lower
High Hops
5x2xBW
ME Lower
Box Squats
5x135
5x185
5x225
5x255
5x275
5x285 (10lbs PR!!)
-i know earlier I made a statement about squatting 315, after todays 285 i thinkits out of reach for now. The 285 was pretty hard. Technique- Im not really looking up, my core isn’t as tight as I want but the hip sway was at a minimum.
Unilateral Lower
Reverse Lunges (+ROM)
3x8x50lbs
-went at a much faster pace than usual, felt good(harder)
High Rep Abs/Grip
3xAb circuit
3xFat grip 70lbs 30sec hold
Notes: I was suppose to have a ab/lowback superset today, but my ab cramped up AGAIN! So I guess it wasn’t me and it was just what usually happens with those two exercises. Decent workout, doing it after practice isn’t helping the intensity but Im trying my best.
Warm Up
-wrestling practice
DE Upper
Med Ball Slams/Throws
5x3
ME Upper
BBR/Floor Press
5x65/5x95
5x95/5x115
5x115/5x135
5x135/5x155
5x155/3.5x165
-BBR, much better technique, better ROM and no kipping. Floor presses, surprised it was so low, thought it’d be easy to lift that weight.
Dips/Inverted Row
13/16
11/13
Heavy Ab/Grip
Eagle Situps/Fat Grips DB Hold
3x10x35/3x30secx80lbs
Notes: Going to do the heavy posterior chain work on friday. I need an IPOD!! HOLY SHIT!!
Warm Up
-stairs
-walking lunges
-complex
RE UPPER
Gymnast Pullup Routine
Set 1:8,4,3
Set 2:5,3,3
Set 3:5,3,2
Total 36
Notes: Wanted to get a much better workout in but the baseball team was working out, making it almost impossible.
Warm Up
-running
-bodyweight movements
-dynamic streching
GOOD Warm Up
DE PUSH/PULL
Med Ball Throw/Slam
5x3/5x3
ME PUSH/PULL
Floor Press/BBR
5x95/5x95
5x115/5x115
5x135/5x135
5x145/5x155
5x155/5x165
5x165/5x175 (PR!!)
5x175(PR!)
-double PR felt great! Floor presses were clean. Never ever using BBR for a ME again, form gets away from me went I get heavy.
PUSH/PULL
Dips/Pullups
3xMax…ish for both
Notes: Ended early because I was running late for practice. Going to deadlift on Wednesday but will go easy due to my first highschool tournament of the season on saturday.
Warm Up
-wrestling practice
DE LOWER
High Hops
3x3
ME LOWER
Deadlift
5x135
5x185
5x205
5x215
5x225
5x245
-first time doing these, pretty confident about the technique. I think Im going to like this exercise.
Unilateral Lower
Reverse Lunges (+ROM)
2x3x40
Notes: Went real easy because of my tournament. Good and fast. Buying an IPOD TONIGHT!