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In Season Wrestling Workout

In Season Wrestling Workout

 

Wrestling is arguably the most grueling sport on not only the body but on the mind as well. Between intense practices, yearlong competition and not to mention weight cutting, wrestling truly is for the hardcore and dedicated!

Last year I wrote an Offseason Wrestling Workout article that generated a lot of interest. I received emails from athletes across the country that followed this program and gained a lot of success from it. Being November, the time of year when wrestling programs are starting up, I figured it would be a good time to put out an in season program.

Some of the most important aspects for wrestlers to develop to become successful are strength, power, and endurance. Most wrestlers do a good job working on these things in the offseason but it should not stop there. In my opinion in season workouts are more important for wrestlers than any other athlete. It is real easy to lose strength and power throughout a wrestling season when you are cutting weight combined with intense 2 hour practices along with not following any type of resistance training program.

I first got into working out following my freshman year of high school. I worked out very intensely that entire offseason and by the time my sophomore season rolled around I was in great shape in all three aspects of strength, power and endurance. However, once the season started I assumed my wrestling practice would be enough to help me maintain the progress I made during the offseason. Unfortunately, I was terribly wrong. The first few months of the year I was in amazing shape but as the season progressed I became weaker and weaker. Of course my endurance stayed around the same level due to the practices but because of “sucking weight” and no resistance training I lost a lot of strength and power.

This was me during my sophomore wrestling season at 15 years old at 96 lbs.

The main goal of this in season program is to help the athletes maintain and even gain strength and power throughout the season. A wrestler wants to be at their very best for sectionals and states at the end of the year when it is most important. Following an in season resistance training program like this is the best way to accomplish that goal!

 

Here are a few points to consider when dealing with student athletes.

–          The workouts need to be adjustable. Student athletes have a lot going on in their lives so there needs to be varying intensity and volume. It is important for the coach/trainer to know and understand how the athletes are feeling on that given day. The sample workout program in this article allows for adjustments based on how the athletes are feeling on that day. Also time needs to be taken into consideration. With school, practice and daily life the workouts need to be quick and to the point. Overtraining is also something to be aware of.

–          During the season the main goal is not necessarily to build muscle or put on any type of weight therefore the workout program should be suited for what is important which is strength and power.

–          The workouts do not need to include much cardiovascular work because practice will take care of that! Also I do not recommend any direct abdominal, neck or forearm training because live wrestling hits those areas indirectly.

 

 

The Workout Program

 

The workout program is designed to be done twice a week divided up into a lower body and upper body day.

 

The program is designed assuming the wrestlers have a tournament on Saturday and a dual meet on Tuesday or Wednesday. The first workout is to be done on Sunday the day after a tournament and the second workout is to be done the day after the dual meet so Wednesday or Thursday.

 

Each day will include exercises focused on developing strength, power, and muscular endurance.

 

Just because this is an in season program does not mean you have to go light. The goal should always be to try and increase weight each workout. Progressive overload is an important stimulus for improvement.

 

Adjust the amount of sets depending on how you feel.

 

Additional cardio can be added on these days depending on how much conditioning is done in practice.

 

 

Sunday Workout – Lower Body

 

–          5-10 minute light cardio warm up

–          5-10 minute dynamic stretching warm up

 

 

–          Barbell Front Squats                           2-3 sets x 6-10 reps

 

 

–     Barbell overhead Squat                      2-3 sets x 10-15 reps

Or Bulgarian Split Squats

 

–          Romanian Deadlift                              2-3 sets x 6-10 reps

Or Deadlifts

 

–          Walking Lunges                                   2-3 sets x 10-15 reps

–          Leg extensions                                                2-3 sets x 15-20 reps

 

–          Glute Ham Raises                               2-3 sets x 15-20 reps

 

Circuit (2-3 rotations)

–          Box Jump         20 reps

–          Squat Jump      20 reps

–          Burpees           15 reps

–          Stand ups         10 reps

 

 

Wednesday or Thursday Workout – Upper Body

–          5-10 minute light cardio warm up

–          5-10 minute dynamic stretching warm up

 

 

–          Barbell or Dumbell Clean and Press              2-3 sets x 6-10 reps

 

–          Barbell or DB Flat Chest Press                                    2-3 sets x 6-10 reps

 

–          Weighted Dips                                                            2-3 sets x 10-15 reps

 

–          Barbell Rows                                                   2-3 sets x 6-10 reps

 

–          Barbell or DB curl                                           2-3 sets x 8-12 reps

 

Circuit (3-4 rotations)

 

–          Plyo Pushups               20 reps

 

–          Pullups                         Failure

 

–          Handstand pushups     10 reps

 

 

If you have any questions about this workout feel free to contact me at huntfitness@aol.com

 

Until next time….”One Dream. One Reality”

Kyle Hunt

Hunt Fitness

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/