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Thread: My Coach's weight training plan

  1. #19

    Default Re: My Coach's weight training plan

    Mir says that if you have larger muscles then you will be able to lift more weight. Wrong!! Just because you have big muscles doesn't mean your strong. Compare the bodybuilders and olympic weightlifters. I see weightlifters who weight like 180-200lbs who can squat over 600lbs with no problem. There is a video of Ivan Chakarov(Olympic Weightlifter) squatting 265kg at 91kg BW. Look at how far down he goes with no wraps, belts, suits, or spotters. Now take your average 180-200lb bodybuilder and see if he can do that or more than that. Also look up Eduardo Guadamud 310x2 Squat. That's 310kg by the way which is 682lbs. He's squatting that at 94kg BW which is about 206lbs. He's squatting over 3.3x his BW! Those are just a few examples; there are plenty more guys out there who alot less but can squat alot more. Bigger doesn't mean better. Just because your big like Jay Cutler or Ronnie Coleman doesn't mean your in better condition or stronger than everybody else. I bet those guys couldn't run 1 mile without stopping. Your average 125lb wrestler is in like 10x better shape than those BB(with the exception of very large muscles). Their conditioning isn't even compared to guy's like wrestlers or strongmen(pretty much all strongmen require the same physical and conditioning demands as of wrestlers.)
    TRAIN LIKE A MADMAN!

  2. #20
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    Default Re: My Coach's weight training plan

    Quote Originally Posted by grecowrestler13 View Post
    Mir says that if you have larger muscles then you will be able to lift more weight. Wrong!! Just because you have big muscles doesn't mean your strong. Compare the bodybuilders and olympic weightlifters. I see weightlifters who weight like 180-200lbs who can squat over 600lbs with no problem. There is a video of Ivan Chakarov(Olympic Weightlifter) squatting 265kg at 91kg BW. Look at how far down he goes with no wraps, belts, suits, or spotters. Now take your average 180-200lb bodybuilder and see if he can do that or more than that. Also look up Eduardo Guadamud 310x2 Squat. That's 310kg by the way which is 682lbs. He's squatting that at 94kg BW which is about 206lbs. He's squatting over 3.3x his BW! Those are just a few examples; there are plenty more guys out there who alot less but can squat alot more. Bigger doesn't mean better. Just because your big like Jay Cutler or Ronnie Coleman doesn't mean your in better condition or stronger than everybody else. I bet those guys couldn't run 1 mile without stopping. Your average 125lb wrestler is in like 10x better shape than those BB(with the exception of very large muscles). Their conditioning isn't even compared to guy's like wrestlers or strongmen(pretty much all strongmen require the same physical and conditioning demands as of wrestlers.)
    ...Explosiveness is the ability for muscles to fire quickly. That how Olympic weightlifters work. that is not what i was referring to. I was referring to traditionally viewed "strength." Slow tension muscle pulls. Whether or not a body builder can run a mile, or if that muscle was good for wrestling, i did not comment on or even say that having bigger muscles would help with wrestling. Its pretty much a fact, a law of physics. More muscle=more muscle fibers=more weight, generally. Yes someone with explosiveness could "lift" more weight, but to say that the 10/12 program doesn't build strength at all would be wrong. I do agree that it does not build the most wrestling-specific strength. In that sense, it not being totally wrestling specific, it could be considered "ignorant."

  3. #21

    Default Re: My Coach's weight training plan

    Like I said, bigger muscles doesn't mean more strength. There are hundreds of examples out there. It's not just weightlifters, but powerlifters, strongmen, and wrestlers. Got to get that out of your head. Let the weights, k/bells, bands, calisthenics, running, sprints, jumprope, and plyotmetrics take care of your strength, speed, power, and overall conditioning. Leave the nutrition to getting bigger and leaner. If you want to get bigger muscles then just eat more and cleaner.
    TRAIN LIKE A MADMAN!

  4. #22

    Find Re: My Coach's weight training plan

    Quote Originally Posted by mir20052 View Post
    Have you or greco actually looked over that 5x5 website? Its not an athletic training website. The first thing it advertises is Build Muscle & Lose Fat Through Strength Training


    and

    Why strength training? Because more strength is more muscle

    It is a vanity website.

    The plan is not "ignorant." Its standard weight lifting procedure for building general muscle and strength. Getting larger muscles is not a pointless activity in itself. having more muscle means more muscle fibers pulling simultaneously, which means you can lift a larger weight.

    In terms of wrestling specific conditioning, i believe that it does not do enough in terms of volume of repetitions. Wrestling is six minutes, not 30 reps. The exercises themselves are good overall large muscle group exercises that are used in wrestling however.

    There are however, many different philosophies on how one should train for wrestling. My opinion is that kettlebells and training bands for speed and time are overall better training methods for wrestling. Others have different opinions. Whats most importnant is that you find what works best for you. it may be that the 5x5 method, though it is advertised on a vanity website, actually is a good athletic way of training. do not immediately discredit training methods until you yourself have tried them.



    Your totally correct on this one. This is purely for bulk. And its a pretty good routine for that particular reason. Like the guy in the quoted reply said though. A match is six minutes, not 30 reps. You have to add endurance routines to this as well. Not to mention routines to help you maintain your flexibility. This is a nice start to a day on day off routine, but it really is only 1/3 of what you should be doing.

  5. #23

    Default Re: My Coach's weight training plan

    How is 5x5 a bulking program? Your lifting with like 80-90% of your 1RM for no more than 5 reps, 5 sets. Go to the top of this forum section and look for a stickied thread thats titled rep ranges or something like that and read it. Also, this is not the only thing I do for wrestling. I do running, jumprope, sprints, calisthenics, bands, and some k/bell work. I do tons of endurance work. I do loads of conditioning work.
    TRAIN LIKE A MADMAN!

  6. #24
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    Default Re: My Coach's weight training plan

    Quote Originally Posted by grecowrestler13 View Post
    How is 5x5 a bulking program? Your lifting with like 80-90% of your 1RM for no more than 5 reps, 5 sets. Go to the top of this forum section and look for a stickied thread thats titled rep ranges or something like that and read it. Also, this is not the only thing I do for wrestling. I do running, jumprope, sprints, calisthenics, bands, and some k/bell work. I do tons of endurance work. I do loads of conditioning work.
    We know that you do other stuff

    Please read my other post more carefully. i did not say necessarily that the 5x5 program is a bulking weight program. i said that the program is advertised on a vanity website. while that calls into doubt the authenticity of the website it is probably true that the 5x5 does build good wrestling strength.

  7. #25

    Default Re: My Coach's weight training plan

    I'm not accusing you that you said it was mainly for bulk Mir. I was accusing tycoonslam.
    TRAIN LIKE A MADMAN!

  8. #26

    Default Re: My Coach's weight training plan

    Your coaches weight training program is covering all the important basis that need met. Yes it may get stale but how many days a week are you doing this and what is the purpose? Keep strength? Gain Strenght?

    You will not gain strenght throughout season, but you can maintain it (it will feel like you are stronger because everyone else is losing) Strength building must be done in the off-season. No doubt about it.

    This work out is best suited once or twice a week maximum.
    Close Grip Bench if used with an exposive motion will do you good. Better would be incline dumbbell press.
    Deadlifts: Great
    Wide grip pull downs : Good. Better would be chin ups
    Squats: Great. Save those knees with less weight and great form.
    Barbell rows: Good. Better would be Kettle bell snatches (Full range)
    Grip tool: A little overboard. Every exercise exept squat requires grip, that should cover it.

    The "gimic work outs" will not help you in the long run.
    Front squat?? Who and why would anyone want to put their knee's through that stress. Talk to me in 5 years about those front squats...1 Legged dead? Super sets with Plyo?
    Most Kettlebell work outs put unneeded stress on the joints (wrist, shoulder, elbow) that can be avioded by using bars or dumbells. You cannot gain muscle (strength) if you follow up any lift with a cardio workout. Once your lift is complete, your muscles need recovery. They do this by pulling blood into them and feeding off of the oxygen and nutients that your body broke down. If you do any cardio work out following a muscle/strength excersize you will be redirecting blood flow from the muscles worked. Therefore resulting in NO GAIN!

    I hope this helps.

  9. #27

    Default Re: My Coach's weight training plan

    I do high cardio after every workout and I feel like I'm getting stronger every week. I try not to do alot of cardio after but I'm kind of addicted to it. I feel as though my strength and cardio workouts are balanced and one is not taking over the other. But if you don't want to do cardio during your strength workouts then do them on your off days. Make sure you do alot of cardio on those days in case you have less off days then on days.
    TRAIN LIKE A MADMAN!

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