I am looking to gain strength though not much size, feel free to constructively criticize

**ColonialForge94** · 09-25-2009, 10:36 PM

I am a freshman in high school. I am looking to gain strength without adding much size. I took a couple ideas from Joe DeFranco's "WS4SB". Any suggestions on things such reps per set, rest times and perhaps more wrestling-specific exercises?
Upper Body

Bench Press 5-4-3-2-1
Power Clean 5-4-3-2-1
Chin-ups 3 sets to failiure

Barbell Rows 3x6
Rear Delt flyes 3x8-12
Barbell Shrugs 3x10
Zottmann Curls 4x8
Skullcrushers 8,6,4,2,1

Lower Body

Parallel Squat 5-4-3-2-1
Hang Clean 5-4-3-2-1
Front Squat 5x5
Romanian Deadlift 3x6-8
Reverse Lunge 3x10
Sit ups w/ a plate

Upper Body
Incline Bench 8,6,4,2,1
Alternating Dumbell Curl 3x8
Tricep extensions 3x10

Circuit
Plate rows, military presses to medball push ups and twists
5x16,15,14,13,12

Explosive training

Box Jumps 5-8 of 3-5
Triple Box Jumps 10times

Over across over (I jump over 6in platforms, over one across one over the other)

Kettlebells
Swing and Squat
Swing Squat and Press
Reverse Lunge snatch
Rotations
3x20

Medicine Balls
Dunks
Side throws

3x12,14,16

**gjfovf** · 09-26-2009, 08:21 AM

This looks like a great program. I have found that long cycle double kettlebell clean and jerk and double kettlebell snatch have helped the wrestlers that I train tremendously. Another thing I like to do is set your workout up like it is a match. 7 minutes with no rest. I find that training for time works wonders for endurance. Heavy days I do reps and sets. Good luck. This is a very comprehensive program. Nice job.

**ColonialForge94** · 09-26-2009, 10:14 AM

Thanks alot. I'll be looking to put those ideas in my program.

**FloggingSully** · 09-28-2009, 08:52 AM

How is the program broken up? you aren't doing all of this in one day are you?

I'd lose all the flys, shrugs, curls and other isolation stuff.

**ColonialForge94** · 09-28-2009, 05:50 PM

I take every other day off.

**gjfovf** · 09-28-2009, 06:12 PM

Flexibility and joint mobility? You need to incorporate that as well.

**c4call** · 09-29-2009, 12:25 AM

very nice quote from the bible!

not many people realize how much everyday use you can get out of that book!

**FloggingSully** · 09-29-2009, 08:12 AM

Originally Posted by ColonialForge94

I take every other day off.

So you're doing everything you listed on your non-off days?
That seems excessive.

**ColonialForge94** · 09-29-2009, 08:27 PM

Noo, one day I do the first upper body wokrout, day off, next day I do the lower body workout, day off other upper body workout, day off, then explosive training.
Then repeat next week.

Thread Tools

Display

I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

Re: I am looking to gain strength though not much size, feel free to constructively criticize

i am looking for strength

thewrestlingtalk strength

Tags for this Thread

Posting Permissions