For Bill Hartman

[Waittz]

I got an e-mail from JP saying this

"Hey Steve,
Just read your post on the workout... I think you need to post your workout over at my forum for Bill Hartman to read. Especially since you are training for sport as well as looks. Are you already registered over there?"

So um...here it is.

originally posted on the MH forum


right now i only work out if im lucky twice a week do too excessively intense 3 hour wrestling practices, not to mention making wieght and running around 2-3 miles in my spare time for endurance. That number will soon turn to zero.

But i can tell you this, in the off season, i try hit the weights no more than 4 days a week, no less than 3, and never more than 2 days in a row without rest. On my rest days i like to stay active.

As for lifting, i try to keep push/pull/legs together. here would be a sample for each day. I tend to go heavy and about 10-6 reps for 3, or i will do a 5x5. depending on what my current goals are. I am a beleiver in sticking to the basics. But i do switch it up ever now n then with some more advance moves and techniques.


sample push

barbell bench press
incline dumbell press
dips
either close grip bench or lying scull crushers

sample pull

PULL UPS
barbell rows
power cleans
chins or barbell curls

sample legs
Squats to where my hams touch my calves
Deadlifts
(after doing these intensly i never have enough left for additional thigh work)
standing calf raise

if i do go in for a 4rth day its usually core/shoulders but if not i split up my shoulder training with push and pul days according the the exercise.


My training style and philosophy have changed drastictly since i stoped "bulking". I no longer have the body building mentality. I was mainly caught up in the muscle and fitness juice monkey hype and forgot to realize i am not only a natural athelete, but also a kid.

I rarely do isolation moves anymore and try to stick with heavey compound movements. The beggining of the school year when i stopped "bulking" and started to eat very clean around maintanence and lift very heavey compound lifts mainly gave me amazing results. Now im just trying to keep my strentgh while i attmept to make 145 for matches. Once season is over i will try to get up to around 165 before i graduate.

If there is anything i missed out or any criticism please address it.

-Steve


well there it is, still kinda confused as to who you are and why i just posted that. later

[Bill Hartman]

Oh, that JP... always trying to help out [img]smile.gif[/img]

You said, "If there is anything i missed out or any criticism please address it." That's probably why JP sent you here.


Hard to tell what your goals are from your post. Could you clarify?

You stated that you don't have a bodybuilding mentality, but your program design shows differently .

Why are you running 2-3 miles for endurance? Endurance for what? If it's wrestling, it won't help. It also seems terribly unnecessary if you are participating in "excessively intense" 3 hour practices.

If your goal is to maintain strength consider a full body, lower volume approach:

Athletic lift (oly variation or combo)
Press
Pull (optional)
Squat variation

It covers everything and won't tax your recovery abilities so much.

Happy to discuss things further if you like.

Bill Hartman, HARTMAN Certified

[Waittz]

That was the basically the routine i used pre season to gain mas and strength. And it seemed to work. I went up about 8 lbs about 2 months with little added bf and a good amount of weight to my lifts. I really cant workout much now and if i do its usually just power cleans squats n pull ups follwed by speed roping.


What i ment by the "body building" mentality was more about "bulking" by eating tons of cals a day and hitting the gym 5 days a week and all the isolation work.sorry if i didnt state it that way.

and for the running, well wether i like it or not this sport takes more than just the practices to be able to go full out on the mat for 6 mins. Not to mention i mainly do it for cutting wieght puproses(please spare me the whole "how cutting wieght is bad"speech, i hear it plenty and agree with it, but i have accepted the fact that i am goign to cut weight this season)

I really like your sample workout you gave me, it kinda looks like what i do now when i dont have practice. And thanks for tearing into my previous posts. If i have any questions further in the season i hope you dont mind me asking.

[Jean-Paul]

Here is JP sparing you the "cutting is bad" speech...

Oh, I just can't do it!

I was a varsity wrestler in HS and my success rate went way up when I quit trying to wrestle at 132 and allowed myself to go up to a natural 140. Granted, I was wrestling guys that looked much bigger than me because they dropped so much to get down in my weight class, but they were also dehydrated and carb depleted, and I usually cleaned their clocks! It isn't too bad because everyone else does it, but some of the stuff we did was not just stupid, it was dangerous.

I also ran cross country up till I weighed 140 my jr year, at which point I switched to pole vaulting. Talk about staying SKINNEY! Geez, a brisk breeze would have picked me up and carried me off! I think that when I switched to sprint training vs. the endurance training I had done previously I noticed that I had a lot more power and endurance in a match. Have you tried sprint work?