Wrestler Workout Critique

Training Bodybuilding
1

Here’s the deal. I’m in high school for wrestling right now and I’m looking to lower my bf % while still keeping a solid frame and getttin stronger. I have wrestling 8times a week after skewl 2hours on monday & friday 3hours on tues wednesday thursday. Then i have 3 sessions of cardio steady jogging for about 30minutes at a good pace. Weightlifting on friday and sunday.

Here’s the breakdown for the workout:
Friday (Legs/Shoulders/Triceps)
4Sets 12/10/8/6 30second rests
Military Press
Upright Rowing
Side Laterals
Squats
Leg extension
Leg press
Close grip bench
Skull crushers
Kickbacks

Sunday (Back/Chest/Biceps)
4Sets 12/10/8/6 30second rests
Deadlifts
Bent Over rowing
Bench press
Chest press
Chest press
Single Curls
Double curls
Push ups

Plus i do abs both days, also as far as diet goes ill be eating clean consuming about 100g of carbs 20g of fat or less and about 100-200g of protien. Critique workout? Advice? thanx.

2

You have too many goals in your training cycle. You are wanting to decrease bodyfat, get stronger, and still perform in wrestling.

I take it you are participating in meets and tournaments?

Your resistance training workout needs some work. I would assume you do not have experience performing Olympic movements?

Why all the exercises? Keep it simple. With all the athletic activity you are doing, you will not have the energy to perform that routine.

I am not good at nutrition, but you are barely consuming enough calories. I understand you are trying to lose weight, but having so few carbs will leave you without energy.

3

[quote]Rookie21 wrote:
Here’s the deal. I’m in high school for wrestling right now and I’m looking to lower my bf % while still keeping a solid frame and getttin stronger. I have wrestling 8times a week after skewl 2hours on monday & friday 3hours on tues wednesday thursday. Then i have 3 sessions of cardio steady jogging for about 30minutes at a good pace. Weightlifting on friday and sunday.

Here’s the breakdown for the workout:
Friday (Legs/Shoulders/Triceps)
4Sets 12/10/8/6 30second rests
Military Press
Upright Rowing
Side Laterals
Squats
Leg extension
Leg press
Close grip bench
Skull crushers
Kickbacks

Sunday (Back/Chest/Biceps)
4Sets 12/10/8/6 30second rests
Deadlifts
Bent Over rowing
Bench press
Chest press
Chest press
Single Curls
Double curls
Push ups

Plus i do abs both days, also as far as diet goes ill be eating clean consuming about 100g of carbs 20g of fat or less and about 100-200g of protien. Critique workout? Advice? thanx.[/quote]

That is a HELL of a workload, you are doing too much and eating too little. Infact, with this workload and amount of calories, you would even higher calories, you’d still lose weight.
As far as running, if it is’nt mandatory, substitute the 3 running sessions for one session of short duration, high intensity (85%+) running. On Friday, take out the side laterals, your going to overtrain your shoulders. Substitute the leg extensions for stiff D.L’s, and every 2 weeks, switch from the squats to the Dead lift. Only do these 2 exercises for legs, since your wrestling workload is so high.Dont do deadlifts with your back day because you dont have enough recuperation time between lifting ,running and wrestling.
Look, just PM me so I can give you much more advice, I can tell you are a hard worker and I’d hate to see you train yourself into the ground.
Drop me a message so I can help you out
MAKO

4

as a former wrestler, I want to give you just one piece of advice-develop an absolute vice-like grip. Five seconds after the whistle blows and you clamp a death grip on your opponents arm, neck, etc. and it will strike the fear of the Almighty into the majority of all wrestlers at the high school level. train your grip using a thick bar, chin holds, captains of crush and towel chins.

Keith W.

Note: My babies during a break in their wrestling training-lol

5

No i am a new lifter however i do have basic knowledge as far as for me not having the energy to do such. The weightlifting is set on a day where wrestling is not taking place so really weightlifting is all i do on those days thus the program is ment to put as much stress on the muscles during the off days. However again im just a new lifter and i am probably wrong :slight_smile:

6

I’d take a long look at NB3 by Waterbury…look in the archives.

It’s much more appropriate for your purposes than what you’ve got down…although you may have to tweak it to fit it into your weekly workload…

Deadlift walks or ‘Waterbury’ walks are terrific…however, you’d do well, as Keith says, to add in extra grip work, as it won’t be terribly taxing on your CNS.

Not trying to give offence, but there’s a good bit of useless junk in your program…kickbacks? leg extensions? leg press? curls? Go with NB3 and add some extra grip work…

Best of luck

7

rookie, just to sum it up, like i said in your other post, the lifting 3 times a week, and none of that junk stuff, although to be fair im gonna go on a limb here and say that maybe you should cut out squats…

ok now that my crufixation is over, unless you are a legs guy, and to be fair, i want to know what kind of a wrestler you are (folk, free, or greco-roman) you dont need insane amounts of leg mass, just leg strength, which is why walking deadlifts and alot of strongman type work would be good for you. Throwing logs and kettle balls, flipping giant tires, empty kegs (you are canadian, so i KNOW you can find empty kegs).

And last but not least, don’t fret so much about the training details. Simplfy your workout and go balls to the walls, you should honestly lift about 45min to an hour in your workouts, get in, bench, dead, clean, a few supp exercises, grip work, get out. We both know how taxing wrestling can be, so your current workout really perplexes me, partly because you aren’t give your central nervous system enough time to recover. Beleive me, NB3, or any 3 full body workouts a week routine, minus the mass building effectivness of squats, would be benieficial to you.

[quote]Ramo wrote:
I’d take a long look at NB3 by Waterbury…look in the archives.

It’s much more appropriate for your purposes than what you’ve got down…although you may have to tweak it to fit it into your weekly workload…

Deadlift walks or ‘Waterbury’ walks are terrific…however, you’d do well, as Keith says, to add in extra grip work, as it won’t be terribly taxing on your CNS.

Not trying to give offence, but there’s a good bit of useless junk in your program…kickbacks? leg extensions? leg press? curls? Go with NB3 and add some extra grip work…

Best of luck
[/quote]