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Wrestling Training
Here is my program please critique.
Monday:
-Lifting
-Finisher 6 100m rows w 10sec rest
-Wrestling open mat for 2hrs
Tuesday:
-1-2 mile run
-Hill sprints
-Core Training
-Grip work
Wedsday:
-Lifting
-Finisher DB swings 3x15
-Wrestling open mat 2hrs
Thursday:
-1-2 mile run
-GPP workout
-Core Training
-Grip work
Friday:
-Lifting
-Warrior challenge or self made workout or density workout
Saturday:
-1-2 mile run
Sunday:
Light run or rest
Lifting-
Monday:
Box Squat 5x5 ramping to top set
Bench 4x5 ramping to top set
Row 4x5 ramping to top set
Wedsday:
Box squat 4x5 last set same as 3rd set of monday
Push press 3x3 ramping to top set
Hang Clean 3x3 ramping to top set
Friday-
Box squat 2x5, 1x3 set of 3 is 10lbs more then mondays last set of 5
Bench 2x5, 1x3 set of 3 is 10lbs more then mondays last set of 5
Row 2x5, 1x3 set of 3 is 10lbs more then mondays last set of 5
Core training workouts-
Workout 1: Workout 2:
-Ab wheel x10 -Turkish get up x5 per side
-V ups x15 -saxon side bends x6 per side
-Crunches x15 -v ups x10+ knee hugs x10 v ups x5 knee hugsx5
-Knee hugs x15 Repeat 3 to 5 times then finish with plank hold
for time.
Repeat 3 to 5 times.
Hill sprints: will be done on a 60yd hill and the rest is either walking or jogging back to the bottom. Things such as burpees pushups sit ups or wrestling moves could be performed at the top of the hill
Grip Work: Will consist of wrist curls with DB, farmers walks, plate holds, barbell holds,pullups with tennis balls or pullups on a with a rope or towel
GPP Workouts:
Workout 1:
100 jump rope
10 burpees
10 pushups
10 body weight squats
repeat 6-10 times as fast as possible
Workout 2:
10 pushups
5 pullups
10 squats
5 med ball slam
Repeat 8-10 times as fast as possible
Warrior challenges:
Magic 50-with a 30 to 50lb db Work capacity 101:
5 snatches each arm -5 pullups
5 swings each arm -5 sledge swings each arm
10 burpees -15 burpees
- 20 jumping jacks
repeat 5 times with little rest. Cycle continues for 20min or until you
complete 10 circuts.
Density Workout:
Fast and the Furious-
10 pullups
10 db swings each arm
10 plyo pushups
10 knee tucks
Self made workouts example:
Round 1:
Tire flips 1min
med ball slam 1min
tuck jumps 1min
Db throw 1min
Frog jumps 1min
Round 2:
BW squats 1min
Recline pullups 1min
DB swing 1min
Pushups 1min
Lunges 1min
Round 3:
run in place then sprawl 1min
resistance band shots 1min
bear crawls 1min
sit outs 1min
Heavy bag lift 1min
I will be stretching and doing neck bridges daily.
Diet:
Meal 1-Oat meal bar and a water
Meal 2-Two chicken breast sandwhices with cheese on whole wheat bread, 2 handfulls of almonds, 3 hard pretzels and a nature valley granola bar
Meal 3-Cytogainer shake w/ whole milk
Meal 4- 4 whole eggs 4 whites and 2 packs of instant oat meal w/milk
Meal 5- Some kind of meat with veggies and rice or a potatoe.
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