Wrestling workout

[CCSWrestling]

I'm trying to get ready for wrestling season and I was wondering if anybody knew any good workout programs for wrestling, and how often I should work out. I need to build strength, endurance, speed, and agility. I try to work out as much as possible. Last week I worked out 5 days. This is what I normaly do.

Day 1
Bench press (3 sets of 6 reps)
Power clean "
Leg extension (2 sets of 10 reps)
Leg Curl "
Preacher Curl "
Tricep extension "
Rows "
Shoulder Press "
(run a mile)
100 sit-ups
100 crunches

Day 2
Incline Bench (3 sets of 6)
Decline Bench "
Preacher Curl (2 sets of 10)
Tricep extension "
Rows "
Shoulder press "
(half mile)
100 sit-ups

I alternate these workouts everyday. I also try to max out once a week. I warm up everyday by jump-roping and stretching. I also use whey protein. I workout at home so I dont have access to a squat rack or anything like that (not yet anyway). Please let me know what I can do to improve this workout.

[Keith S.]

I used to workout with my friend who was on a college wrestling team, and I remember doing: lunges, squats, curls, reverse curls, t-bar rows, flat bench, incline/decline bench, tricep extensions, seated row, and a ton of running.

I would also suggest looking for a premade wrestling routine. Maybe you could ask your coach? If not I'm pretty sure there has been posts here about wrestling (if I remember correctly); you could simply do a search to find it.

http://bodybuilding.com/fun/bbinfo.php?page=Wrestling

[CCSWrestling]

Yeah, I already did a search. I found a couple of articles. Thanks for the info though.

[Bill2380]

I think you have too many isolation exercises in your program. Preacher curls and tricep extensions may give you pretty arms but don't build practical wrestling strength. Same for leg curls and knee extensions. My son is a college wrestler. His work outs are mostly compond movements such as bench, squats and olympic lifts. Also you should add some pull up type movements. Think about it, how many wrestling move involve pushing an oponent away from you?
If you want to email me your address I'd copy and mail you the workout his college strength coach gave him for the summer before freshman year. It's specifically for wrestling and includes a cardio program as well.

[Kevin T.]

Check out this: Westside for Skinny Bastards

It's by Joe DeFranco, who works with some of the best high school, college, and pro players athletes in his place in NJ. I'm starting this tomorrow. He has wrestlers, football players, baseball players, basketball players, etc. All these guys have put on muscle. The best part of this program, IMO is that it takes into account the running and conditioning that we athletes have to do to stay in playing shape.

Check that out and ask any questions you got [img]smile.gif[/img]