Good Offseason Routine?

[MiniSchwini]

How could I improve this routine?

Monday-Chest
3x6-10 reps per exercise
DB Bench
Incline BB Bench
Dips
Flys
Tricep Pushdowns
Pushups- sets of 20 usually, occasionally I will do more, or weighted

Tuesday-Legs
Leg Extension
Leg Press
Squats
Donkey Calf Raises
Ab routine (leg lifts, decline/roman chairs, I like to change it up)

Wednesday-Back
Superset
Pullups
Lat Pull
Row
T Bars
after back i do spider curls and some drag curls

Thursday-Shoulders
Shoulder raises
Shoulder Press
Shrugs
Tricep Pushdowns

Friday-Hamstrings
HS curls
Straight leg deadlifts

Donkey calf lifts
and something else I forget

Saturday-Biceps
BB drag curls
Hammer Curls
Seated DB curls
homemade forearm roller

Sprints on tuesdays and fridays

I run between 2-4 miles 2x a week, and shadow wrestle as often as possible. Open mats are starting next week and they are 3x a week, and VTech camp during the summer.

Will I be in good shape for next season?

[mightythor655]

no not really, that's more of a bodybuilding program. i would good for a traditional power lifting program then a muscular endurance/ plyometric program later in the off season. because you want to put on strength not mass in wrestling. go for a 3 day split maybe day 1-upper body,day 2- lower body, day 3- rest/ technique and film. and just rotate cardio and endurance days into it.

[gjfovf]

Try doing all of those sets for time i.e. incline bench for 30 seconds on 10 seconds off. Do as many reps as you can in the 30 second set.

[furious]

As aforementioned, that's a bodybuilding routine. Try a full body or upper/lower split.

[WrestlingPerformance]

The first thing to consider is what level you wrestle at. A High School
Wrestler needs to train differently from a College Wrestler. The same thing goes for Youth Wrestling Strength and Conditioning.

While that is a common bodybuilding type routine it wouldn't be best unless you were training full time and you've reached full growth.

The other factor to consider is what time of year it is. Generally, a High School Wrestler should train on 3 non-consecutive days per week during the Offseason and Preseason while reducing this to 2 days Inseason. We have the High School Wrestler train on an 'A' and 'B' split during the Offseason and Inseason, rotating strength exercises with isolation and speed training. The Offseason and Preseason will have 7 exercises per workout. During the Inseason, this is reduced to 2 Full-Body workouts with 6 exercises.