Wrestling...

[The_Beast]

Well, Wrestling Season is starting up again, and "club" practice also. Im doing Cardio/Practice, Five days a Week, and Working out on Friday since it is the only available day that would give me adequate time to recover along with not doing any type of cardio/etc. then I feel it would be the best day to put in a Full Body Workout. If you wrestle you know what im talking about, because sparring for 20minutes straight, and doing drills for 45minutes for even me, is one hell of a body and mind workout. This isnt to get me more powerful, since Im lowering the reps and volume I can actually do on everything where I will have enough nutrients to recover by monday, But basically I just to keep my strength up to date, if you understand.

Friday:
3x8-12 225lb Seated Barbell Shoulder Press
50-60lb Single Arm dumbell Clean and Press 3x5
3x3 405lb Deadlifts
2x8 405lb Squats
3 x 8-12 135lb Weighted Dips (super set) 135lb Standard Barbell Curls


Any Input from fellow athletes on the board about this? And what sport specific workouts would you add?

[BitterNdThenSome]

Well, Wrestling Season is starting up again, and "club" practice also. Im doing Cardio/Practice, Five days a Week, and Working out on Friday since it is the only available day that would give me adequate time to recover along with not doing any type of cardio/etc. then I feel it would be the best day to put in a Full Body Workout. If you wrestle you know what im talking about, because sparring for 20minutes straight, and doing drills for 45minutes for even me, is one hell of a body and mind workout. This isnt to get me more powerful, since Im lowering the reps and volume I can actually do on everything where I will have enough nutrients to recover by monday, But basically I just to keep my strength up to date, if you understand.

Friday:
3x8-12 225lb Seated Barbell Shoulder Press
50-60lb Single Arm dumbell Clean and Press 3x5
3x3 405lb Deadlifts
2x8 405lb Squats
3 x 8-12 135lb Weighted Dips (super set) 135lb Standard Barbell Curls


Any Input from fellow athletes on the board about this? And what sport specific workouts would you add?

when i wrestled i either worked out in the a.m. before school or id run a quick body part circuit (basically a giant set from hell made up of 5-6 exercises all designed to fry one body part). if i had a match/tourny that week id halt lifting on wednesday to give myself time to recover. ultimately, its gonna come down to what is more important to you, wrestling or lifting.

[NickSP]

when i wrestled i either worked out in the a.m. before school or id run a quick body part circuit (basically a giant set from hell made up of 5-6 exercises all designed to fry one body part). if i had a match/tourny that week id halt lifting on wednesday to give myself time to recover. ultimately, its gonna come down to what is more important to you, wrestling or lifting.

What a terrible, terrible thing to have to decide.....I fuckin hate it, I'll figure it out eventually, I just need to go on a self-searching journey

[dominatetheiron]

Well, Wrestling Season is starting up again, and "club" practice also. Im doing Cardio/Practice, Five days a Week, and Working out on Friday since it is the only available day that would give me adequate time to recover along with not doing any type of cardio/etc. then I feel it would be the best day to put in a Full Body Workout. If you wrestle you know what im talking about, because sparring for 20minutes straight, and doing drills for 45minutes for even me, is one hell of a body and mind workout. This isnt to get me more powerful, since Im lowering the reps and volume I can actually do on everything where I will have enough nutrients to recover by monday, But basically I just to keep my strength up to date, if you understand.

Friday:
3x8-12 225lb Seated Barbell Shoulder Press
50-60lb Single Arm dumbell Clean and Press 3x5
3x3 405lb Deadlifts
2x8 405lb Squats
3 x 8-12 135lb Weighted Dips (super set) 135lb Standard Barbell Curls


Any Input from fellow athletes on the board about this? And what sport specific workouts would you add?


whats up bro how are workouts? it is good to see a fellow wrestler on the board where are you from where do you wrestle? I wrestle at a college in michigan im a 165/174 lber what weight are you at your workouts look decent. I still do one body group per workout and i do cardio twice a day and wrestle in the afternoon so thats what i do good luck hit me up sometime.

[The_Beast]

whats up bro how are workouts? it is good to see a fellow wrestler on the board where are you from where do you wrestle? I wrestle at a college in michigan im a 165/174 lber what weight are you at your workouts look decent. I still do one body group per workout and i do cardio twice a day and wrestle in the afternoon so thats what i do good luck hit me up sometime.

180lbs Bodyweight, but will be wrestling in the 189lb Class at Middleburg High School down in Florida. Im also doing boxing training, 3 days a week on top of that with a few people at the fight club. So, its going to be intense. Highschool Weight Classes, go 171lbs-189lbs. There isnt any in-between. so, Im pretty much baised any direction, but I'd much rather not cut 10lbs, yet stay at my weight and get all the nutrition possible. Right now, Im the strongest person at our entire highschool, so, We'll see how that goes to my advantage.

[Genetix]

I agree with the split workouts throughout the week, possibly early a.m. if that is feesible for you. I wrestled and have trained in mma so I completely understand where you are coming from.
I feel your attitude toward staying at a higher weight class is great. I coached at the high school level this past year and that philosophy worked for quite a few of our guys. As long as your cardio and conditioning are spo on you should have no problem at all staying at a higher weight class, though it could be possible to drop to 171 after the practices start. Play it by year and I wish you the best. Keep us updated.

[cshudson]

Hey Bro, I train brazilian jiu Jitsu and Judo, I train atleast 4 days a week for example: Chest, Back & Bis, Shoulders, and Legs, I do cardio after every workout. 30 minutes to be exact or 3 mile run which ever comes first.

I compete at 185 and looking to compete at 174.9

Good Luck with your training.

[The_Beast]

I agree with the split workouts throughout the week, possibly early a.m. if that is feesible for you. I wrestled and have trained in mma so I completely understand where you are coming from.
I feel your attitude toward staying at a higher weight class is great. I coached at the high school level this past year and that philosophy worked for quite a few of our guys. As long as your cardio and conditioning are spo on you should have no problem at all staying at a higher weight class, though it could be possible to drop to 171 after the practices start. Play it by year and I wish you the best. Keep us updated.

AM workouts with school at 7AM, Isnt really possible. My Gym is around a 30 Minute Drive from my house. Im thinking I might Go through just the school's Wrestling "club" for a few weeks since its practices dont interfere with my job hours, then, start up at the PAO in Orange Park where I will still have a positive cash flow for food etc. I will be boxing twice a Week up there and depending if im going to start grappling right away (brazilian jiu-Jitsu) that adds 2-3more days, so training 7 days a week total. I will start a 3 day split in the gym but low volume 1-2 workouts per muscle group where im not sore for sparring etc.

Mondays:Barbell Curls (Biceps) Military Shoulder Press/Hang Cleans (deltoids)
Tuesdays:boxing.
Wednesday:Rear Squat/Front Squats (Legs)
Thursday:boxing
Friday:Close Grip Bench/Weighted Dips(Triceps) Barbell Rows(back)
Saturday:A.M. Boxing
Sunday:off

[dominatetheiron]

180lbs Bodyweight, but will be wrestling in the 189lb Class at Middleburg High School down in Florida. Im also doing boxing training, 3 days a week on top of that with a few people at the fight club. So, its going to be intense. Highschool Weight Classes, go 171lbs-189lbs. There isnt any in-between. so, Im pretty much baised any direction, but I'd much rather not cut 10lbs, yet stay at my weight and get all the nutrition possible. Right now, Im the strongest person at our entire highschool, so, We'll see how that goes to my advantage.

thats cool man i wish you luck, i am kinda the opposite i wrestled 125,130,130,152 in high school and since i went to college i have seen weight classes 149,157,165 and soon to be 174. So its all about what works for you its cool you do boxing i do MMA its a good workout and believe it or not it does help a little bit just dont confuse the ring with the mat on of my buddies did that once and jacked a dude in the face. so be careful keep talking about how your training and shit is going. what year are you in school? have you ever considered wrestling in college. check out my school Olivetcollege.edu just go to the athletics section who cares about academics right? lol j/k stop by my journey if you like see you around good luck with things.

http://forum.animalpak.com/showthread.php?t=6085

[Macrobolic]

Well, Wrestling Season is starting up again, and "club" practice also. Im doing Cardio/Practice, Five days a Week, and Working out on Friday since it is the only available day that would give me adequate time to recover along with not doing any type of cardio/etc. then I feel it would be the best day to put in a Full Body Workout. If you wrestle you know what im talking about, because sparring for 20minutes straight, and doing drills for 45minutes for even me, is one hell of a body and mind workout. This isnt to get me more powerful, since Im lowering the reps and volume I can actually do on everything where I will have enough nutrients to recover by monday, But basically I just to keep my strength up to date, if you understand.

Friday:
3x8-12 225lb Seated Barbell Shoulder Press
50-60lb Single Arm dumbell Clean and Press 3x5
3x3 405lb Deadlifts
2x8 405lb Squats
3 x 8-12 135lb Weighted Dips (super set) 135lb Standard Barbell Curls


Any Input from fellow athletes on the board about this? And what sport specific workouts would you add?

I totally understand where you are coming from. If it were me, here are the lifts that I would focus on for wrestling:

Clean and Jerk, explosive movement. This is good for explosive movements at the hip which is extremely improtant in wrestling.

Incline Barbell Presses: will give you strenght in the shoulder girdle and this also mimicks some movements when in the bottom position.

Squats: again, for overall strenght and especially at the hip.

Gripping movements: grip is so important in wrestling that you can't go wrong.


Above all, don't worry about putting on slabs of muscle while on season. That is for the off season. Plus, the more muscle you put on on-season, that's more weight you have to drop if you are wrestling at a specific weight. Hope that helps.

[powerhouse]

grip and forearm is a must need u cant go wrong now

u look like a beast from yh myspace

[TheBassGuy]

When I was wrestling in high school I would practice from 3:30-5:30 with the team. Then I'd put in about an hour of training in the weight room or extra cardio. Usually focusing on big movements for strength. I was doing something like this:

Monday: Squats 5x5
Tuesday: Clean and Jerk 5x5
Wednesday: Deadlift 5x5
Thursday: Run stairs for 15-20 minutes
Friday: rest

[ThaiFighter]

when i wrestled in college, we would train after practice and focus more on explosive movements... cleans, push press etc. every once in awhile the team would meet up in the gym in the AM.

[DMBIG]

180lbs Bodyweight, but will be wrestling in the 189lb Class at Middleburg High School down in Florida. Im also doing boxing training, 3 days a week on top of that with a few people at the fight club. So, its going to be intense. Highschool Weight Classes, go 171lbs-189lbs. There isnt any in-between. so, Im pretty much baised any direction, but I'd much rather not cut 10lbs, yet stay at my weight and get all the nutrition possible. Right now, Im the strongest person at our entire highschool, so, We'll see how that goes to my advantage.

Hey bro, your lifts sound good. Great strength at that weight class. I'm planning on getting to that weight class and do my best. Check out my journey bud. Keep up the good work. What your doing sounds fine to me.

[BricksAndStones]

I used to wrestle 189-215 and it's a tough field. At least for me you were one of the top dogs, or you just got wiped around the mat. But for us our coach actually gave a specific day each week to do weights. We'd do back and chest one week and legs the other. So we were lucky in that aspect I guess. But most def wishing you luck in the season. Sadly my college doesn't have a team or a club, plus I'm so busy either way I don't think i could handle those practices

[Big3]

My brother wrestles in high school and went to states as a hwt as a sophomore and his weight program didn't change too much. He focused more on plyos, oly lifts, front squats, and lots of conditioning work.

[strivin for more]

i wrestled 171 up until this year. i gave it up for lifting. 189 is a dogs weight class. i gotta give ya credit. theres some studs there.