Page 1 of 2 12 LastLast
Results 1 to 9 of 14

Thread: Trying To build A good offseason lifting program. Lots of question, please help!!!

Hybrid View

  1. #1

    Default Trying To build A good offseason lifting program. Lots of question, please help!!!

    I am looking to get a lot accomplished over the summer both in strength and technique. To start off, I am 16 (soon to be 17) and currently weigh about 155. For the most part my technique is pretty decent, I know what I need to improve on for next season. My conditioning during the season was very good. The one thing I lacked was the strength to stay in matches with guys a lot bigger than me. My goals over the summer are to put on a lot of mass and bulk up and train all the movements that will help my wrestling. I also want to sculpt my abs and tone muscle too, but functional strength is my first priority. I've made my own routine after doing a lot of research and past experiences, as well as taking ideas from the book "The Ultimate Guide to Weight training for Wrestling" and the "Bigger Faster Stronger" which I've used before.

    Warm up (Which will vary a lot, how does this sound?)
    Jump rope or do a light jog for a few minutes to get the blood pumping
    BFS dot drill and record my times
    I will pick 5 ab exercises and do each one non stop for a minute, I will do 5 different exercises for each warmup and pick them at random.
    1 minute Plank
    1 minute side plan each side
    1 minute flutter kicks and crosses

    Now for the lifting:

    Monday:
    5x5 Box Squat
    8-6-4-2-1 Bench Press (I found this rep scheme in a book and I like it because you get a good pump on the 8 and 6 and you can go really heavy for the 4-2-1. Will this be good for increasing mass and strength?
    4x8 Wide grip Lat pull downs (I want to do some pull ups too, but I won't be able to do 4x8 right away. And would it be better to do only 3x8 or 2x8?
    8-6-4-2-1 Military Press
    8-6-4-2-1 Incline Bench
    (Is this rep scheme the best choice?)
    10-8-6-4-2 Leg Curls
    4x20 Calf Raises
    4x15 Good Mornings
    Stretch out

    How does this look for monday? Anything I should change or take it? How is the order of exercises? What can I do better?

    Tuesday: (No lifting, "recovery day" but intense plyometrics):
    Warm up the same except adding dynamic stretching,
    10 all out sprints varying from 10-50 yards (30 second recovery in between)
    BFS Dot drill
    Plyometrics including:
    5x5 Plyometric pushups
    3x10 Med ball Chest passes off wall or with partner
    3x10 Lateral throws off wall or partner
    3x10 Med ball slams
    3x10 squat jumps
    3x10 Box jumps
    3x10 Later box push offs
    3x10 Lateral hurdle
    Maybe go for a mid distance run like a 1-3 miles later on or in the evening
    Stretch

    What do you thing about this day? Too much plyometrics? How could I make this day better?

    Wednesday:
    5x5 Power Clean
    5x5 Dead lift?
    (What would be better to do, 10-8-6-4-2 or should I stick with 5x5?
    12-10-8-6 Barbell bicep Curl
    10-10-8-8 Close grip bench
    (Would 3x10 be better)
    12-10-8-6 Reverse Bicep Curls
    12-10-8-6-2 Skull Crushers
    8-8-6-6 Upright Row
    Stretch

    How is this day? I'm a little unsure if my rep scheme is good or not. Just sticking to 3x10 or something might be easier. I don't mind doing all the sets, as long as I'm not over training. Are these exercises good together? Is the order okay? How can I make this day better?

    Thursday:
    Repeat Tuesay
    I may cut the plyometrics short and do some cardio or abs or a long run, this is like a recovery day.

    Friday:
    5x5 Parrellel Squat (One routine I looked at has 10-8-6-4-2 for squat reps, would this be better than 5x5?)
    Bench Press? (I'm not sure wich core lift I should put here, would repeat bench be good? and should I do 5x5 or 8-6-4-2-1 again?
    3x10 Lunges (I could cut this to 3x8)
    4x8 Bent over barbell row
    4x8 Wide Grip lat pull downs
    (May get some pull ups in instead)
    8-8-6-6 Leg Extension
    8-6-4-2-1 Military Press
    2x10 Straight leg Deadlifit
    (Really light weight, just to stretch)
    Stretch

    This is the day I was the most unsure of, I really wanted a day to focus on legs, so I picked this day and through in some extra back stuff.

    Saturday and Sunday no lifting, maybe abs or a run if I feel like it.

    So this is my routine for the first week, week two I will change all the 5x5's to 5-4-3-2-1. And Maybe switch the order of some things around. I will do 10-8-6 or 4-4-2 for everything. Week 4 I will chance my 5x5 lifts to 3x3's and chance order of axillary lifts. After The 4 week cycle I will do a new routine because July is when I've scheduled most of my camps and tournaments so I won't be able stay on this routine.

    How are all my auxiliary lifts? Is it okay to just be training bicpes and triceps one time a week? I was a little unsure if these were good because that means I'm only doing stuff like incline bench and curls once a week only, is that okay to get stronger and tone up? Did I hit every muscle group I need to train?

    Please give feedback and suggestions!!! Thanks is advance!!

  2. #2

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!

    Looks really good. Now invest in Nancy Clark's Sports Nutrition Guidebook to learn how to fuel up your body and you will be all set.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  3. #3

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!

    Looks good to me, definitely stick with the big movements like squats, cleans and deadlifts if you're trying to build functional strength.

  4. #4

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!

    I looked up the book and ordered on Amazon.com, thanks for the suggestions!

  5. #5

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!

    This is surprisingly decent for something you just made up. BUT, I am always wary of routines that are made by newbie or intermediate lifters. Yea, you'll probably see some results with your routine, but it is always safer to go with a tried and proven routine. I'm a currently doing Westside 4 Skinny Bastards, which is a program designed to not only increase your strength, but your overall athleticism as well. At first glance, it looks like something geared towards football players, but Defranco (the guy who made it) uses it to train all types of athletes (including wrestlers). It has a lot of room for variety, and improvement.

    Other than that suggestion, just remember to give your body some good food. Working out gives your body a reason to improve itself, but you'll get no where fast without the proper fuel to help it run smoothly and efficeintly.

  6. #6

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!

    Which do you think is a better program, a modified version of the BFS program, or the Westside 4 Skinny Bastards program?

  7. #7

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!

    I honestly wouldn't be able to give you a proper answer. I've never done or heard of the BFS program. What I could tell you is that from the month I've been doing WS4SB, it has been a great program.

    Link me to the BFS program.

  8. #8

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!


  9. #9

    Default Re: Trying To build A good offseason lifting program. Lots of question, please help!!!

    Your Monday, Wednesday, Friday schedule looks really good. You are going overboard on your Plyometrics though. Plyos are never meant to be a brutal workout. Once you take the speed out of the equation by allowing yourself to get tired you lose the benefit from them...

    I would cut down each exercise on Plyo day by at least one set, and drop a couple of exercises.

    Another tip: Instead of low repetition squats and deadlifts, try one or two sets of 20... much more direct application to wrestling in terms of anaerobic training and hormone release.

Tags for this Thread

a very good wrestling workout plan, better squat routine fo stength 5x5 or 10 8 6 4, bfs program for wrestling, bfs wrestling exercises, bfs wrestling workout, build, good, good summer lifting for wrestlers, good weight lifting for wrestling workouts, good wrestling off season lifting workouts, how much can wrestlers lift, how should i lift for wrestling in the summer, how to build a wrestling program, in wrestling offseason how ling should you workout, is it better to workout 5x5 or 12-10-8, joining a good lifting program, junk, lifting, lifting workouts for wrestlers, lifting workouts for wrestling, lots, off season, off season lifting program football, off season lifting program wrestling, off season wrestling lifting program, off season wrestling lifting workouts, off season wrestling program workout, off season wrestling routine, off season wrestling workouts, off season wrestling workouts 3 day, off-season lifting for wrestling, off-season lifting schedules, offseason, offseason wrestling lifting program, powered by vbulletin weightlifting workout program, program, question, weight lifting program for wrestlers, weight lifting routines for wrestlers, weight lifting workouts for wrestlers, what is a good lifting plan, workouts for offseason wrestling off season, wrestlers off-season lifting program, wrestling lifting plan, wrestling lifting program, wrestling lifting workout, wrestling offseason lifting program, wrestling weight lifting workouts bfs, wrestling weight lifting workouts off season, wrestling workout schedule off season

View Tag Cloud

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •