bovver_boi

This is a workout I developed for doing in my bedroom.. some stuff is good for wrestling and some stuff for boxing. What do you guys think? do I need to tweek it a little?



MONDAY - UPPER BODY

• Push-ups (Legs on bench or Explosive).. 3 sets of 10-20
• Over-head Dumbell Press. 3 sets of 15 repetition
• Weighted Boxing Jabs, either 100 each arm or as fast as you can for 3 minutes.
• Dumbell Curls
• Pull-ups (as many as you can do, but 3 sets)

WEDNESDAY - CORE

• Pilates moves. dont know there names. But there is 4 different exercises.
• Bridging (for 2 minutes)
• backwards arching. 10 times

(Repeat all the exercises twice)

THURSDAY - LOWER BODY

• Dead-lifts
• Squats
• Calf raises
• Running

FRIDAY - UPPER BODY

• Push-ups (Legs on bench or explosive).. 3 sets of 10-20
• Over-head Dumbell Press. 3 sets of 15 repetition
• Weighted Boxing Jabs, either 100 each arm or as fast as you can for 3 minutes.
• Dumbell Curls
• Pull-ups (as many as you can do, but 3 sets)

Schlottke

Thats a solid summer workout plan- stick to it all summer and you'll be amazed with the progress of just a couple months.

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ODH

Add sets of stand-ups to improve your wrestling.

BubbasMom

Works for me. Thanks for the info.

FloggingSully

Dumbbell curls are about as worthless as an exercise can get (though pilates give them a run for their money). If you're doing heavy squats and deadlifts your core will get hit plenty.

Do your upper and lower body twice each week (replace the curls with bent over rows) and add skip the core day (but add the bridging to one of your other workouts).

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grecowrestler13

What would be a real good and intense workout regimen to do if you are looking to gain 15-20lbs of muscle in 2-3 months. I'm trying to make those gains before next season. And I have all summer and about 2-3 months of school before wrestling begins again.

I'll most likely train 5-7 days a week to get stronger and bigger by then. I'm trying to make up my own regimen, but do any of you guys have any ideas? I don't care how many hours I train a day, but I'm trying to limit it to 5hours a day or 3. What would be some good workouts and exercises for that?

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Big

Advice on wrestling workouts to do in your bedroom

I don't think its appropriate to ask a question like this on this forum.

grecowrestler13

Whose question? Mine?

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spartansd

I am fairly certain that was meant as a joke.

tigerbomb56

But if you guys don't like doing pilates workouts, I would recommend using medicine ball. Either 12 or 15 lbs. is good, but if you really want to have a tough workout, they sell a 25 lb. medicine ball too.