My Wrestling Workout...

[SouthWind]

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...

 

[JohnnyCoho]

Hey there SouthWind,..how goes it. I wrestled all through High School and College and am now The Collegiate and Freestyle Wrestling coach here where I live. We have some of the best wrestlers in Washington State (a few national & world champions as well) & right now I have them on a weight training program through the summer, for building strength. Its a Westside Program and their strength gains are goin through the roof,...dropping PR's every week.

Your current routine looks like over-training about to happen. Check this article out, "The Periodization Bible Part 2" and see if ya cant figure out a better routine for yourself,..for strength training,..here's the link;

http://www.testosterone.net/html/133per.html

If ya'd like PM me and I'll e-mail ya the program I have my wrestlers on.

Ya shoulda' posted this over on the training board,..ya woulda' had a lot more responses,..Its the "Wrestling" that caught my eye.