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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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Interview with MMA fighter Ryan Makitra

MMA fighter Ryan Makitra

Bio

Born – August 22, 1983

Born in – Riverside California

Current residence – Corning New York

Fighting Organization – Knockout Promotions

Height – 5ft 4 in

Weight- 125lbs at fights, 135lbs offseason

Amateur MMA record: 1-0

Ryan is married with two kids and works a full time job at Dresser Rand.

I met Ryan while I was working at Snap Fitness in Corning, New York. He was a regular in the gym and immediately his strong work ethic and determination stood out to me. I knew his style of training was exactly what huntfitness is all about. Before long we were getting together for training sessions on a consistent basis. Now Ryan is training for his upcoming fight against Dennis Brown June 19 in Salamanca at 125lbs. Here is a question and answer session we had following a wrestling workout we did this afternoon.

Q (Kyle) – Ryan, let’s start by telling everyone how you got into MMA.

A (Ryan) – Well I always used to watch UFC on T.V when I was a kid back in California and I still love watching the fights to this day. So I would have to say watching the fights on T.V got me into MMA.

Q. How long have you been training specifically for MMA?

A. Really not that long. I started a few weeks before my first fight in early March of this year.

Q. How long have you been involved in weight training?

A.I first started lifting weights when I was a junior in high school so around eleven years.

Q. What got you into the weight room?

A. Building muscle and strength has always been my reason to lift weights. Since I am a smaller guy (5ft 4 in tall and 125 lbs) I at least wanted to have quality muscle and strength. Plus I have always been strong for my size.

Q. I understand where you are coming from there (Ryan and I are the same height).  How has the time in the gym paid off in your fighting career?

A. I feel like the added strength and explosive power helps in most aspects of fighting.

Q. I completely agree. What is your favorite exercise?

A. That’s a hard question. It’s probably between Squats and Deadlifts.

Q. Those are two of the best exercises out there. How about your favorite and least favorite muscles to train?

A. My favorite would be shoulders and my least favorite is definitely biceps.

Q. What is your favorite workout routine?

A. That’s an easy one, our legendary leg days. I always get a great workout after we do legs. I normally can’t even sit down the next day!

Note. Ryan and I meet together to train legs once per week. These workouts are intense and brutal. Here is a bonus look into a typical “legendary leg day”.

  • Squats 4 sets 8-12 reps * drop set on 4th set
  • Leg Extension 4 sets 8-15 reps * 2 forced reps on last 2 sets and last set is a drop set
  • Dumbell Walking lunges 3 sets 8-12 reps * we walk across the gym and back
  • Romanian Deadlifts 4 sets 8-12 reps
  • Lying Leg Curl with cable machine 3 sets 8-12 reps * 2 forced reps and drop set on the 3rd set
  • Standing Calf Raise 3 sets 8-12 reps
  • Seated Calf Raise 3 sets 12-15 reps

Some times to add intensity we super set two exercises together. Talk about a tough workout.

Q. What is your current training routine?

A. Currently it is something like this.

Mon – (A.M) Chest, shoulders, Calf’s (P.M) Hit heavy bag and pads, ground and pound heavy bag and cardio.

Tue – (A.M) Legs and Abs (P.M) Tractor tire flips down street, wood sled sprints.

Wed – (A.M) Circuit training and cardio (P.M) Ground training

Thru – (A.M) Light cardio (P.M) Wrestling Practice

Fri – (A.M) Circuit training and cardio (P.M) Hit heavy bag and pads

Sat – Wrestling practice, tire flips and sled drags

Sun – Rest

* During our wrestling practices Ryan and I go over technique and do live wrestling. They normally last around two hours.

Q. Where do you do your training?

A. I weight train and do cardio at Snap Fitness in Corning New York. I also have a home gym at my house with a bunch of equipment.

Q. What supplements do you take? What is your favorite one?

A. Mainly I just take a protein drink and creatine. If I could only have one it would be the protein powder.

Q. What is your current nutrition plan?

A. Right now it looks like this.

Meal 1 (after morning workout) – Protein drink, oatmeal and banana

Meal 2 – 6oz Lean meat, baked potato, veggies

Meal 3 – 1 cup cottage cheese, whole grain baked crackers

Meal 4 (after afternoon workout) – Protein drink, Gatorade

Meal 5 – 6 oz lean meat, 1.5 cup orzo pasta, veggies

Meal 6 – Protein drink, oatmeal, peanut butter

Q. What is your favorite meal?

A.  Protein drink with oatmeal

Q. How about your favorite cheat meal?

A. Vanilla bean ice cream with protein powder and peanut butter.

Q. How does your nutrition plan change as you start preparing for a fight?

A. I increase protein and carbohydrates. My main goal is to take in enough calories to maintain muscle and have enough energy to train.

Q. What is on the horizon for Ryan Makitra in the future?

A. Well my main goal is to become a pro fighter. I would like to make it into the WEC (the UFC’s sister organization).

Q. I know with your work ethic you are well on your way. We are going to do whatever it takes to get you to the top. Thanks for sitting down with me today.

A. No problem. Thanks for having me.