Wresttling Program

[Ivan Danko]

Ok here is what i am doing.

Warm-up everyday is jump rope and then dynamic or active stretches.

Monday
Power Cleans 5 sets 3-6 reps 6 to start then taper downwards.
Push-press 4 sets 8-10 reps
Squats 4 sets 8-10 reps
DB bench 4 sets 8-10 reps
Core twisting band chest like press Really letting my upper body turn 4 sets 10 reps
Core abs pick somethiing on ball

Tuesday
Goodmornings 5 sets 8-10 reps
Leg curls 4 sets 8-10 reps
DB bent row 4 sets 8-10 reps
Towel pull-ups 4 sets 8-10 reps
lat pulls behind neck 3 sets 8-10 reps
Rear delt db raises 4 sets 8-10 reps
On the ball rows with band squising shoulders together 4 sets 8-10 reps
Low back hyper ext. on ball

Thurs
Snatch 5 sets 3-6 reps
Squats or single leg squats 4 sets 8-10 reps
Press behind neck 4 sets 8-10 reps
Incline bench 4 sets 8-10 reps
Swiss ball push-ups one hand each ball 4 3 sets 8-10 reps with weight
COre twisting band again
Core hanging pike ups

FRI
Stiff leg deads or single leg reaches
Db bent rows 4 sets 8-10 reps
TOwell pull-ups 4 sets 8-10 reps
Lat pulls behind neck 3 sets 8-10 reps
REar delt 4 sets 8-10 reps
Postural ball band rows again 4 sets 8-10 reps

I am wondering what i am missing what should or could be added.
Also my reps will be dropping again in 2 weeks and i will mostly strenght and power nothing above 6 reps except maybe a few exercises. I am thinking of changing one day of Db rows to thick barbell rows we have a 2.5". I also will be doing 2 days of plyos and wondering were to fit them in. One day will be saturday and i will include some latter quickness stuff maybe in my warm-up every day.

Thanks!

 

[Lee]

are u doing the fake wrestling? if so, you forgot the steroids.

 

[Tony104104]

What exercises are you going to be doing for endurance bro?

 

[BigBadBootyDaddy29]

I would throw in some direct neck work.....bridges and if available, a 4-way neck machine or a harness. Is it hig hschool or college wrestling? If college, D1, 2 or 3? and what conference? (This is just for my own curiosity, has nothing to do with your routine).

 

[Ivan Danko]

Oh yeah sorry it is college wrestling and d-3 New England conference. And This about 8 weeks into my program. I started at 30 reps and have been working my way down for a endurance base. I have been running some interval training on tues and thursdays in the morning bu thurs morning is going to be moved. I never have a problem with my coditioning and i will be wrestling monday and weds or at least 1 day a week.

 

[Ivan Danko]

Another thing to mention is that in the past i have trained about half bodybuilding or more than half just to train with friends but that stuff is out the window this year i have one more year left and then i can bodybuild or lift however i want to for the rest of my life.

 

[Ivan Danko]

No one else. Also i was thinking of adding deadlifts on fri. If i do single leg squats on thurs.

 

[T Bone]

I think is way too much personally. Your doing everthing twice a week. You're also doing things like leg curls (hams) the day after you do squats (hams). Then the next day you do squats again then the next day after that, SLDL's. All that plus wresling training? I just think your over training.

T Bone

 

[BigBadBootyDaddy29]

Brother, you're not overtraining.....you bros need to understand that sport-specific training and bodybuilding are two completely different disciplines.....you'll need the endurance....you'll need it in overtime of a tie match.....the best of the best in any sport rely on conditioning, it separates the men and the boys, train, train long, train hard, train tired........wht weight class Ivan? and fucking blast that neck like there is no tomorrow.

 

[Zander1983]

Brother, you're not overtraining.....you bros need to understand that sport-specific training and bodybuilding are two completely different disciplines.....you'll need the endurance....you'll need it in overtime of a tie match.....the best of the best in any sport rely on conditioning, it separates the men and the boys, train, train long, train hard, train tired........wht weight class Ivan? and fucking blast that neck like there is no tomorrow.

Agree entirely. Have a look at some of John Davies' sport-specific programs, or Christian Thibaudeau's ice hockey and football stuff and you'll get an idea of how hard and how much you really have to work to be the best at any given sport.