Off Season Wrestling Training Program

Hunt Fitness Offseason Wrestling Workout

The offseason program is designed to build strength, add lean muscle and improve upon the athletes conditioning. The bulk of the program is going to be built around basic compound movements because they are the best for developing both muscle and strength. The offseason training program is broken down into two six-week phases.

Phase one is called “Basic Strength and Hypertrophy”. The beginning phase is to get the athletes used to resistance training and to prepare them for the more advance training to come in phase two. In phase one the emphasis is on learning the movements and building a base to work with. Phase two is where the priority shifts to performance and sports specific training.

Phase two is called “Maximum Strength and Power”. As the title suggests this phase is designed to get the athletes stronger and more explosive. A focus is put on constant improvement and performance in this phase. Having the team work together or athletes budding up in this phase can be very beneficial to promote competition. Muscular endurance and sport specific training will be added into this phase as well.

The aerobic conditioning is going to come from a mix of lower and higher intensity training throughout both phases.

The use of plyometrics is going to be incorporated into both phases of the training program.

Phase 1: Basic Strength and Hypertrophy

Weeks 1-6

Warm up – Fast walk or jog for 5 to 10 minutes followed by a series of dynamic stretches. Do this before every workout, mon-fri.  (Same every day)

            Dynamic stretching-  Arm circles 20 each direction, Arm swings 20, Side bends 20 each side, Lying scorpions 10 per leg, 10 Deep lunges, High knees across gym floor, “Butt- kicks” across gym floor, Straight legs across gym floor. More can be added to this.

Cool down- Light walk for 5 minutes to help remove lactic acid build up followed by static stretches. Do this after every workout.

Static stretching-  is to be done after the workout because research has shown that static stretching reduces strength if done before the workout and has tremendous recovery benefits if done following the workout. For each day do static stretching for the muscle group that was worked. For example on leg day focus on leg stretches and on chest day focus on chest stretches. Only stretch to a point of mild to moderate discomfort and hold it for 15 to 20 seconds.

Cardio- After the resistance training sessions on Mon, Wed, Fri. – Do 30-45 minutes of moderate intensity cardio. Examples include jogging, biking, elliptical, stationary bike, treadmill. Hear rate should be around 60-75 percent of max. High intensity cardio on Tuesdays and Thursdays combined with plyometrics.

 

Training Program:     

Monday- Chest, Shoulders, Triceps, abs

  1. Barbell Bench Press 4 sets 6-8 reps
  2. Incline Dumbell Press 4 sets 6-8 reps
  3. Barbell Military Press 4 sets 6-8 reps
  4. Barbell Upright Row 3 sets 6-8 reps
  5. Lying Triceps Extensions 3 sets 6-8 reps
  6. Cable Triceps Press down 3 sets 8-12 reps
  7. Weighted crunches 2 sets 15-20 reps
  8. Hanging knee raises 2 sets 15-20 reps
  9. Twisting medicine ball crunch 2 sets 15-20 reps
  10.  Plank holds 2 sets 60 sec

*30-45 minutes of cardio

Tuesday- Lower Body Plyometrics and High Intensity Cardio

*Same warm up every day.

Lower Body Plyometrics Workout

  • Bodyweight lunge: Perform a lunge one leg at a time. Keep your back straight and make sure the knee is in line with your ankle. 3 sets 20-25 reps
  • Squat Jumps: stand with your legs open at a shoulder width stance. Go down to a squat position and jump up in a fast and explosive manner. Perform each repetition without stopping. 3 sets 15-20 reps.
  • Side to Side Hop:   Stand in the same position then jump to one side and land on foot then jump to then next side and land on the other foot. Pretend like you are a speed skater and you get the idea of how to do it. 3 sets 15-20 reps
  • Standing Jump and Reach: Stand in the same position and in front of a wall or a basketball rim. Raise your arms up and jump as high as possible. With each jump try to reach the highest point on a wall. 3 sets 10-15 reps.

High Intensity Cardio

-          Light jog for 5 minutes

-          5 x 50 yard sprints (90 seconds rest in between sprints )

-          Light jog for 5 minutes

           

Wednesday- Back, Biceps, Forearms, Traps, abs

  1. Deadlifts 4 sets 6-8 reps
  2. Barbell Rows 3 sets 6-8 reps
  3. Lat Pulldown 3 sets 8-12 reps
  4. Barbell Curl 3 sets 6-8 reps
  5. E-Z Bar Reverse Curl 3 sets 6-8 reps
  6. Wrist Roller 3 sets 8-12 reps
  7. Barbell Shrug 3 sets 6-8 reps
  8. Machine crunches 2 sets 15-20 reps
  9. Bicycle crunches 2 sets 15-20 reps
  10. Leg lifts 2 sets 45-60 sec holds
  11. Side plank 2 sets 45-60 sec holds

*30-45 minutes cardio

Thursday- Upper body plyometrics and High Intensity Cardio

Upper Body Plyometrics Workout

  • Plyometric pushup: Perform a push up but explode up so your hands come off the ground. 3 sets 15-20 reps
  • Overhead throw: Using a medicine ball, stand about 10 feet in front of a wall. Pull the medicine ball over your head and forcefully throw it into the wall and catch it on the rebound. 3 sets 15-20 reps.
  • Medicine ball slam:  Using a medicine ball thrown the ball onto the ground as forcefully as possible. 3 sets 15-20 reps
  • Squat throws: Holding a medicine ball, squat down and throw the ball into the air as you come up. 3 sets 10-15 reps.

High Intensity Cardio

-          Light jog for 5 minutes

-          5 x 50 yard sprints (90 seconds rest in between sprints)

-          Light jog for 5 minutes

Friday- Legs, Calves

  1. Barbell Squats 4 sets 6-8 reps
  2. Leg Press 3 sets 6-8 reps
  3. Walking Dumbell Lunges 3 sets 6-8 reps
  4. Leg Extensions 3 sets 8-12 reps
  5. Lying or seated Leg Curls 3 sets 8-12 reps
  6. Standing Calf Raises 3 sets 8-12 reps
  7. Seated Calf Raises 3 sets 8-12 reps

*30-45 minutes of cardio

Weekends- No scheduled training session. Rest up for next week

 

Phase 2: Maximum Strength and Power

Weeks 7-12

Note: Same warm up, dynamic stretching, cool down, static stretching and cardio as phase 1.

Warm up – Fast walk or jog for 5 to 10 minutes followed by a series of dynamic stretches. Do this before every workout, mon-fri.  (Same every day)

Dynamic stretching-  Arm circles 20 each direction, Arm swings 20, Side bends 20 each side, Lying scorpions 10 per leg, 10 Deep lunges, High knees across gym floor, “Butt- kicks” across gym floor, Straight legs across gym floor. More can be added to this.

Cool down- Light walk for 5 minutes to help remove lactic acid build up followed by static stretches. Do this after every workout.

Static stretching-  is to be done after the workout because research has shown that static stretching reduces strength if done before the workout and has tremendous recovery benefits if done following the workout. For each day do static stretching for the muscle group that was worked. For example on leg day focus on leg stretches and on chest day focus on chest stretches. Only stretch to a point of mild to moderate discomfort and hold it for 15 to 20 seconds.

Cardio- After the resistance training sessions on Mon, Wed, Fri. – Do 30-45 minutes of moderate intensity cardio. Examples include jogging, biking, elliptical, stationary bike, treadmill. Hear rate should be around 60-75 percent of max. High intensity cardio on Tuesdays and Thursdays combined with plyometrics.

 

Phase 2 of the workout Program is located on my new website. 

Click the Link below to check it out

http://www.kylehuntfitness.com/off-season-wrestling-training-program/

 

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About huntfitness

My name is Kyle Hunt, I have a Bachelor's Degree in Exercise Science and I am a Certified Fitness Trainer and Specialist in Fitness Nutrition. I own the fitness website Hunt Fitness. www.KyleHuntFitness.com

Posted on March 20, 2011, in Workouts and tagged , , , , , , , , , . Bookmark the permalink. 30 Comments.

  1. Samantha Landers

    What would be the best diet to have during this training program?

    • The best diet would involve enough calories to meet the demands of the training program. The priority would be on making sure the athlete is recovering properly between each session. The physiological and metabolic demands are pretty high so the calorie demand is going to be as well! I offer custom nutrition programing on my website http://www.kylehuntfitness.com/services/ let me know if you have any more questions!

  2. This is awesome! thanks!

  3. Will going into the sauna after every workout increase your endurance and stamina?

  4. Do I increase the weight while doing the sets?

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