I dont have much time between school, cross country and homework.
I would like to get back in shape for wrestling and improve my times for cross country.
Right now I have a weightlifting class which is about 35-40 mins of actual lifting w/ my lifting partner.
workout schedule: weight room
mon - Bench, Pullovers, Curls; if i have time, Incline bench
tue - leg curls, Dead lift, Weighted crunches
wed - DB Bench, High pulls, Big 21 (curls)
thur - DB Lunge, DB squat, Cleans
Fri - Stripdown bench, Stripdown curls
workour schedule: Cross country
Mon - distance
Tue - Hill Repeats
Wed - Speed
Thur - (whatever the coach decides)
Fri - Short
Sat - usually a xc meet
I need help w/ the weight room part. I wanta get my bench from arround 150 to 200 within the next 2-4 months. Another problem is that my right elbow was almost dislocated last wrestling season and collapses when I try to get 150 and the rest of the way down the chart. What is the best way to re strengthen it? just do a lot of reps of light weight?
I have been using Charles Staley's ESD and have gotten decent results. 30 minutes is plenty of time.
You need a better routine - why are you doing so many curls if you are pressed for time and training for wrestling? Since you have to work fast, you should be efficient - that means no isolation movements, only compounds. Also, you don't need to be training five days a week, especially with cross country in there. I would take it down to 3 days a week and put those on your easier running days.
Bench press (your choice of dumbell or barbell, flat or decline)
Abs (weighted crunches, or something to effect)
Make sure to get your priorities straight: you're going for strength, not beach muscles.