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11-01-2009, 09:55 AM
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#1 |
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Wannabebig Member
Join Date: Jul 2009
Posts: 76
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Wrestling Training
I'm going to be wrestling this year. Plain and simple, are their any work out exercises that can help out before season?
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Goals By November 25th
Bench Press 160 lbs for 6 reps Deadlift 200 lbs for 6 reps Squat 200 lbs for 20 reps Weigh 160 - 165 lbs Current Stats Bench Press - 130 lbs Deadlift 140 lbs Squat - 140 lbs Weight - 153 lbs |
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11-01-2009, 10:44 AM
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#2 |
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Da Bears
Join Date: Dec 2008
Location: Joliet, IL
Posts: 1,898
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ws4sb is a good routine. The RE days will be good to help with muscular endurance and add mass. The ME days will build some serious strength. Sprints after workouts and super sets that are written into the routine will help with endurance.
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11-02-2009, 04:03 PM
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Strongman / Moderator
Join Date: Jul 2008
Location: Charlotte, NC
Posts: 3,051
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Quote:
Are you doing any technique work in the off-season or just weight training?
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Height: 5'8 Weight: 225 lbs Years Training: 10+ 2009 Southern Slam Strongman Series Champion 2007 North American Strongman 200 lbs National Champion Standing Overhead Press: 275 lbs x 9, 335 lbs 12" Log Deadlift: 685 lbs suited, 600 lbs x 5 RAW Squat: 385 lbs x 17, 585 lbs x 3 box squat, Front squat 475 lbs Power Clean: 295 lbs x 6 Tom Mutaffis Strongman Training Journal AtLarge Nutrition - Your #1 Choice for Strength Sports Supplements |
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11-02-2009, 05:04 PM
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Da Bears
Join Date: Dec 2008
Location: Joliet, IL
Posts: 1,898
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Quote:
Also i would check out elitefts logs and look for Joe defrancos training section. There is a highschool wrestlers log. You may get some good ideas from there. |
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11-03-2009, 08:08 AM
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#5 |
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Wannabebigger
Join Date: Jun 2009
Location: California
Posts: 2,051
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Stick with the routine you are doing. You are making great progress for a change. You are way stronger than you used to be and that will help you a lot.
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11-03-2009, 01:59 PM
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#6 | |
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Wannabebig Member
Join Date: Jul 2009
Posts: 76
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Quote:
__________________
Goals By November 25th
Bench Press 160 lbs for 6 reps Deadlift 200 lbs for 6 reps Squat 200 lbs for 20 reps Weigh 160 - 165 lbs Current Stats Bench Press - 130 lbs Deadlift 140 lbs Squat - 140 lbs Weight - 153 lbs |
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11-04-2009, 07:47 AM
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#7 |
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Wannabebigger
Join Date: Jun 2009
Location: California
Posts: 2,051
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You can add some grip work to the end of your workouts without messing anything up. Try hanging from a chin-up bar for timed holds. That's pretty simple and effective.
For conditioning, you can pull a sled the day after your workouts. You can build a cheap/free sled out of a tire and some rope. Search around this site for some tips on sled pulling.
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11-05-2009, 12:33 AM
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#8 |
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IRL my name is Trent
Join Date: Sep 2004
Location: Chicago
Posts: 1,242
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Block weight and hex weight holds are also good too. Any sort of thickbar work is beneficial. Wrist stuff is all over the board... thickbar wrist curls, thickbar reverse curls, sledge hammer levering, etc.
As long as your strength is improving in your big 3, don't worry too much about exercises that are is "wrestling specific." Once your lifts are good you can worry about that, but at the moment you'll find the most carryover from a good big 3. Also, if this is your first year wrestling, don't cut any weight. Don't listen to whatever the hell your coach says, unless it has to do with fitting you into a particular spot (in which case, if i were you, I would go up a weight class). Looking at your strength levels you have no business cutting weight.
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“I swear it upon Zeus an outstanding runner cannot be the equal of an average wrestler.” -Socrates Stats: 5/15/06----11/15/07-First-meet--2nd Meet Weight: 159--------185-----187---------198 Max Bench: 200---255---220-----------280 Max Squat: 320---405----395----------440 Max Dead:365----475-----485----------551 CHINUPS - Bodyweight + 135, x1, dead hang. Last edited by Hazerboy; 11-05-2009 at 12:36 AM.. |
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