My Wrestling Workout

[SouthWind]

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Day 1
Bench 4 10-8-6-4
Hack Squat 4 10-8-6-4
Cleans 4 5-5-5-5
Push Press 4 10-8-6-4
Pull Downs 3 10-10-10
Skull Crushers-3 8-8-8
(Super Set Wide Grip and Close)
Curls- 4 10-10 Straight Bar and Curl
Dips-20
Back Raises-3 10-10-10


Day 2
Squats 3 10-10-10
Foreams
Dumbell Pulls 4 10-8-6-4
Incline Bench 4 10-8-6-4
Leg Ext/Curl 3 10-10-10 (Super Set)
Lunges 3 8-8-8
Curl Tri/ Ext. 3 10-10-10 (Super Set) (Mini Bench Preacher Curls
Calve Raises 15-15-15

Day 3
Max Reps should be 20-25
Bench-2 Sets
Squat 2
Pull Ups 2
Dips 2
Seated Hammer Curls 2
Military 2
Leg Ext/Curl 2
Shoulder Raises 2
Tricep Kick Backs 2

Tell me what you think...

 

[UA_Iron]

Sublimezm should chime in on this thread, his coach has him doing some kind of similar workout for wrestling.

 

[Sub-Zero]

looks sort of like my first one...ive changed it up ALOT, like changed the middle bench day to just an all shoulder and tri day to give my chest a rest, and added deads into the 2nd leg/back day, and made it more focused on back, leaving the first leg/back day more focussed on legs.


Monday- chest, triceps and biceps

Cardio
Abdominals
Flat Bench
Incline Bench
Fly Machine
Pull-downs
Barbell curls
15 minutes
300x
4 sets of 12, 10, 8, 6
3 sets of 8
3 sets of 10
4 sets of 12
4 sets of 10

Tuesday- legs and back

Abdominals
Squat
Leg curls
Leg extensions
Shrugs
Seated Row
Upright Row
300x
4 sets of 12, 10, 8, 6
3 sets of 12
3 sets of 8
3 sets of 10
4 sets of 12
2 sets of 8

Wednesday- chest, triceps and biceps

Cardio
Abdominals
Flat Bench
Military Press
Dumbbell Curls
Dips
Preacher Curls
15 minutes
300x
4 sets of 12, 10, 8, 6
3 sets of 10
4 sets of 12
3 sets of 12
3 sets of 8

Thursday- legs and back

Abdominals
Leg Press
Dumbbell Lunges
Calve Raises
Reverse Fly
Bent over Rows

300x
4 sets of 12, 10, 8, 6
3 sets of 8
4 sets of 12
3 sets of 10
3 sets of 8

(i have it on columns in word, so pretend instead of under you pick up and move the column with numbers ot the right of the workouts they are under

 

[JohnnyCoho]

E-Mailed ya the program I've got my wrestlers on SouthWind,..did ya get it? Take it to yer coach and have him take a look at it.

"When they get the feeling,... we'll show them the ceiling!!"

 

[Lord_Suston]

Is this off-season training??? or during season. I would change a lot if I was grappling again. Also depends on what type of grappling or wrestling-freestyle,Ju-jitsu,greco-roman ect....

 

[Sub-Zero]

its off season and its highschool wrestling im guessing... like greco roman i guess it would be... not freestyle, but whatever folkstyle is

 

[JohnnyCoho]

Lord Sust, its off season right now, at least for Collegiate & Freestyle (dunno much about folkstyle) Collegiate is late Fall through Winter, Freestyle begins right after and depends if you travel the circuit doing Nationals & the World Championships, then it usually ends mid to the end of April.

Right now I've got my wrestlers on a bit modified Westide routine through mid Summer for strength building, then its wrestling camp for most for a few weeks, and those that aren't playing football at the end of Summer will most likely go through the program again with me. (wishin' I still had that Test rage like I did when I was a teen; these kids are breakin PR's every week) Program is working great for them; going into week 6 with them on Monday.

 

[SouthWind]

Yeah I got it, and I'm going to send it to my coach...Thanks.

I'm in High School and this is Folkstyle. I want to use this workout for the off season, but I'm going to join a wrestling club here next week and I'm still going to do the workout (the club is 3 days a week and I'll do the workout on the alternate days).

 

[JohnnyCoho]

KEWL SouthWind !!! I'm sure your coach will like it if he's serious about putting you guys on a strength building program.

If anyone else is interested in the program, PM me with your e-mail address and I'll send it to ya as an attachment,...its 11 pages long. Look it over and see what ya think.

* As a side note: This program may not be for everyone and can lead to overtraining if not followed right. As a Wrestler I'm already assuming you have a strong core (This program will drill your core but I am assuming a lot of core strength already exists) I have 17 Highschool Wrestlers on this program all of which are extremely dedicated to the sport and all of which I have coached since between the ages of 5 and 8 yrs old, so I already know their strengths and weeknesses. Know yours!!

Biggest problems so far;
- Highschoolers drink far to much Pop (soda) and not near enough water! DRINK YOUR WATER!!!
- Dont buy into the Sups!!! A simple Whey Protein Shake and Multi Vitamin are all you need!! ( I get questioned on this all the time )
- and lastly FORM BEFORE WEIGHT!!! The weight will come, guys need to work as a team and support their teamates on all lifts. Some guys we've noticed make far better pullers than pushers & the opposite can also be said.

P.S. What do ya think of it Sublime Z Man? E-mailed it to ya this morning

 

[Lord_Suston]

I'm sorry but I would not advocate this split to a high school athlete or any wrestler, 3 days in a row, c'mon who you trying to kid, even if these kids repair fast their body need time to heal from being in season for a few months and for them to heal their tendonds and ligaments. I know I sound like a dick but I wrestled and box for year as a kid and these types or routine were good at first but not what we need when we got older and more advanced. On day one you have 4 excercises for tris and want to do inlcine the next day+more tri ext??? WTF


I could spend all day ripping this shit apart, but I won't. Give me a little time and I will put up what I think would work best for me back then