Hello everyone , this off season I really want to lock in with my training and nutrition as a wrestler , Ive decided to go with ws4sb3 but I want to incorperate some extra exercises like overhead presses or maybe push presses , power cleans , and aditional shoulder work the program itself maybe would look like this? I dont know I need tips
Max-Effort Upper Body
Bench press 3x5
Incline db press 2x10 - 15
Barbel rows 3x5
Pull ups or Lat pull dows 2x10
Rear delt flies 2x10
Cable lateral raise 2x10
Preacher curls 3x10
Dynamic-Effort Lower Body
Maybe cleans could be incorporated here?
Box jumps 5x3
front squats 3x6
bulgarian split squats 2x8-10
RDLS 3x8-12
Core really dont know whats best here either
Repetition Upper Body
Incline bench press 2-3x8
Machine flies 2-3x8
Chins ups or lat pull dows 3x8-10
chest supported t bar rows 3x8-10
Rear delt flies 2x10
Cable lateral raises 2x10
Tricep cable pushdows 3x10
Triceip dips 2x8
Max-Effort Lower Body
Power cleans again maybe somehow?
Back squats 3x5
bulgarian split squats 2x8-10
GHR 3x8
core
My bodyweight right now is about 105 kg , I want to cut some body fat so Im thinking on going a 2500 calories diet , so about a 500 calorie deficit
How much wrestling are you doing in the offseason? What are you doing for conditioning? Is there a reason to lose that weight now vs just making your class when the season comes up?
Personally, I think this is a fair bit of lifting volume if you’re wrestling and conditioning and trying to cut weight. I do like your thinking of cleans for your sport.
My focus would be on:
- Power cleans
- Front squats
- Sandbag anything - throw it, carry it, etc
- Push presses
- Chins
The program you listed is definitely popular for young athletes, so I’m not knocking it at all. I just don’t remember it specifically well enough to really comment on what you’ve got going here.
No wrestling at all during the summer, il do conditioning work probably 1-2 times a week like the assault bike, sprinting, rowing etc
And I just want to lose some fat, because I want to look better and feel better.
Gotcha! Totally fair.
How serious is the wrestling? Like is this something that’s going to pay for college or it’s closer to hobby level?
Are you already eating according to a meal plan or counting macros? 2500 calories seems pretty aggressive for a 231 lbs (I’m assuming) teenager. We could probably tighten you up just focusing on food quality/ choices depending on what you’ve been doing so far.
Your lifting plan, again, is likely fine. What have you been doing up to this point? Is this a big departure from your norm? I’m guessing it’s probably not, and you’re just ramping it up while out of season.
Highschool european level
Currently just eating normal I guess breakfast, lunch, dinner with no meal plan or anything
Been doing ws4sb3 for about 2 weeks now,
And before that just lower volume compound lifting.
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Honestly it sounds like you’re in a fine place. I’d just hate to see a teenager stressing himself or his mom out counting calories, personally. You’re also in prime metabolism time - let’s not mess that up.
That said, there’s certainly fat teens… so what are we to do? Let’s build great habits. We want to ensure we eat 3-4 balanced, nutritious meals daily. If you really have questions what those are, I can give some examples (just tell me what country), but you can probably figure it out. If you have a meat (or dairy, eggs, fish, etc), and a starch/ fruit/ veggie on your plate, and it didn’t all come from a bag, you’re on the right track. Typically younger athletes just have to focus a little more on eating more protein and a little less on the starch. From there, just get used to small portion control changes - when you’re feeling a little heavy, eat just a little less.
Do your workouts feel good? Are you performing well and managing soreness? If so, you’re on track! If you’re always sore, you’re probably a little light on protein. If you feel lethargic/ sluggish during the workout, you’re likely eating too many carbs/ fat… or at least too close to the workout.
Anyway, probably more than you needed for me to just say it doesn’t really seem like there’s a huge problem to solve. In your shoes I’d probably do slightly more frequent conditioning, but it’s not a world-changer.
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