Melrose

Hey all,
I assist coach for the local youth club. I am 36, 5'5 ,160 lbs and want to be able to wrestle around with some of the kids without injury. Last season I was plagued with injuries from a pulled hamstring or quad to strained hip flexor. I am now just getting over a strained calf muscle.
I think I have addressed some of the underlying problems with my muscles, by wearing my orthotics, drinking a lot more water, and warming up better.

I want to do strength and flexibility excercises (caveman type workout) that will make me overall fit and also relate to the sport of wrestling. I don't care about bulking up with isolation excercises that seem to increase my injury rate. I bought Mike Mahler's kettlebell DVD and made a couple homemade KB's so I would like to incorporate some KB excercises.

Let me hear some routine ideas from you guys, the only other thing I should mention is that I am somewhat limited on space with a 6' x 8' room in my basement since I will mostly be doing this in the morning or at night at home.

Thanks Chris

the518

yoga

__________________
but then again, i may be retarded

Melrose

The massage therapist I saw yesterday told me the same thing. I would still like to do some strength training.

Rhino Coach

I am 42, still roll around with the kids youth and high school, at 38 yrs old, had shoulder surgery and open heart surgery. 5 mos. ago had shoulder surgery. Crossfit and yoga my friend will do it for you. If you feel the need to run, try working in 400-600m laps into your rounds of caveman/crossfit type workouts.

__________________
Marty Bartram Rhino eXtreme Tournament
Red, White, & Blue National Folkstyle Duals

Melrose

What is considered crossfit?

ThePurplePride

crossfit is a training system:

crossfit.com

Melrose

I tried sending you a reply to your pm but I need 10 posts first. Thanks for the link. Our club is www.stillmanvalleywrestling.com about 50 kids or so on avg.
Thanks Chris

razegfx

if strength training is a serious priority, there's nothing simpler or more time tested than the meat and potatoes movements (squats, deadlifts, benches, overhead presses, rows, chins/pullups). there are obviously endless ways to build strength, but those never fail. as far as raw strength, the rep range and intensity you're working at is almost as important as your exercise selection. id follow something like Mark Rippetoe's Starting Strength or Bill Starr's 5x5 to build a good base of strength. These programs both necessitate 3 days of lifting (MWF, for example) a week, but you could easily swap the second workout out for a more conditioning oriented workout, and throw in a pair of cardio output sessions between the 1st and second session, and after the last session. in essence that would like like this:

M: full body lifts
T: cardiac output (basically LSD cardio for 40-50 minutes)
W: conditioning
th: off
f: full body lifts
sat: cardiac output
sun: off

hopefully you've got some equipment. if not, the programs may not be as applicable, but a training schedule like the one above is still effective. hope that helps even a little

mhs189

body weight workouts are always good.
Using aparatuses and bars are good to assist in these workouts.

__________________
"It ain't about how hard you hit, it is about how hard you can get hit and keep moving foward, how much you can take and keep moving foward. That's how winning is done!"

Melrose

Just wanted to update for you guys, I started yoga about a week ago and I can already tell it is going to make a big difference in my health. I am starting to feel more flexible which will help reduce my injury rate. Did a little bit of bodyweight exc today along with some kettlebell turkish getups and double arm swings. Thanks