I am a Wrestler for Powerhouse Highschool in Illinois I could really use a good Wrestling lift to help bulkup for next year A monday through friday lift program perhaps would someone in this field Help make a program for me or show me one of theirs?
2007-03-01 15:06:13 · 4 answers · asked by William 1 in Sports ➔ Wrestling
It has been a few years but as I remember my workouts were something like this.
Mondays-Back and Bi's plus cardio
Tuesdays-Chest and tri's plus cardio
Wednesdays-Legs, abs, shoulders plus cardio
Thursdays-Cardio only
Friday's circuit routine at cardio rate
This was all in addition to normal wrestling practice, where you will be, or should be doing plenty or bridges, and neck building exercises.
Lifting on Monday thru Wednesday should consist of a weight that you can not lift more than 6 time in repetition, the idea here is heavy weight and explosive lifts to increase the strength and explosiveness of the muscles. No more than 2-3 sets of each exercise.
On the cicuit routine you are basically gunna hit every muscle group at lighter weight but in a very fast routine that allows very minimal rest between sets and between exercises. Typically a weight you can lift 12-15 times on the first set, a short rest no more than 15-30 seconds, then maybe roughly half that number of reps on the second set, then change to the next exercise. You will want to do this after you have either warmed up and gotten your heart rate to a cardio level then try to maintain that rate throughout the workout. Basically you are going to do every lift you do on Monday, Tuesday, and Wednesday, ALL on Friday, again, with lighter weight and more reps, this will help with muscle stamina as well as your cardio conditioning.
On Monday thru Wed- I preffered to do Cardio in the morning and weights in the evening, but whatever would fit a schedule I imagine would be fine.
Good luck with it.
2007-03-01 17:12:57 · answer #1 · answered by Mike N 2 · 2⤊ 0⤋
heavy weight low reps only every 2 to 3 days allowing the muscle to heal itself and become bigger and stronger. Between workouts wrestle with someone bigger than you or at least do some type of stamina increasing activity.
I recommend squats, flat bench, tricep pull downs and bicep curls. The main muscles you will be using for take downs. Also, laying flat on your back and doing neck body lifts like Kurt Angle did in the ring.
2007-03-01 23:16:43 · answer #2 · answered by John P 6 · 1⤊ 0⤋
Based on my personal wrestling career in high school, I suggest that you first master technique. I had to wrestle up a weight classes a few times and was able to beat opponents 20 pounds heavier then me thanks to technique. Second important is stamina. Last is pure strength. It can help you, but not as much as technique and stamina.
2007-03-02 02:02:36 · answer #3 · answered by no more heroes 2001 5 · 1⤊ 0⤋
little but skip around dont do it everyday it couls actually make u weaker and dont do it till u pass out or rip ur pants that was so funny.
2007-03-01 23:09:52 · answer #4 · answered by Anonymous · 0⤊ 1⤋