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Thread: My Coach's weight training plan

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  1. #1

    Default My Coach's weight training plan

    This is my coach's weight training plan. It consists of:

    3x10 Deadlifts
    3x10 Squats
    4x12 Wide grip pull downs
    4x12 Close grip bench press
    4x12 Barbell Rows
    2xF Grip Tool on each hand

    I'm questioning this weight training plan mainly because I am accustomed to and used to a 5x5 strength program plan.

    What does this plan train? For me it seems ineffective and only trains for bulk. But I want to ask your opinion.

    Is there more to this plan than I think or is it just plain ineffective and ignorant?
    "Every artist was first an amateur."
    "You miss 100% of shots you don't take."


  2. #2
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    Default Re: My Coach's weight training plan

    Quote Originally Posted by Wrestling_Prodigy View Post
    This is my coach's weight training plan. It consists of:

    3x10 Deadlifts
    3x10 Squats
    4x12 Wide grip pull downs
    4x12 Close grip bench press
    4x12 Barbell Rows
    2xF Grip Tool on each hand

    I'm questioning this weight training plan mainly because I am accustomed to and used to a 5x5 strength program plan.

    What does this plan train? For me it seems ineffective and only trains for bulk. But I want to ask your opinion.

    Is there more to this plan than I think or is it just plain ineffective and ignorant?
    Have you or greco actually looked over that 5x5 website? Its not an athletic training website. The first thing it advertises is Build Muscle & Lose Fat Through Strength Training


    and

    Why strength training? Because more strength is more muscle

    It is a vanity website.

    The plan is not "ignorant." Its standard weight lifting procedure for building general muscle and strength. Getting larger muscles is not a pointless activity in itself. having more muscle means more muscle fibers pulling simultaneously, which means you can lift a larger weight.

    In terms of wrestling specific conditioning, i believe that it does not do enough in terms of volume of repetitions. Wrestling is six minutes, not 30 reps. The exercises themselves are good overall large muscle group exercises that are used in wrestling however.

    There are however, many different philosophies on how one should train for wrestling. My opinion is that kettlebells and training bands for speed and time are overall better training methods for wrestling. Others have different opinions. Whats most importnant is that you find what works best for you. it may be that the 5x5 method, though it is advertised on a vanity website, actually is a good athletic way of training. do not immediately discredit training methods until you yourself have tried them.

  3. #3

    Default Re: My Coach's weight training plan

    Quote Originally Posted by mir20052 View Post
    Have you or greco actually looked over that 5x5 website? Its not an athletic training website. The first thing it advertises is Build Muscle & Lose Fat Through Strength Training
    I can't speak for greco but well he recommended it to me so yea I guess we both do.

    What is an athletic training website then? Give me one and I will try it out.
    "Every artist was first an amateur."
    "You miss 100% of shots you don't take."


  4. #4

    Find Re: My Coach's weight training plan

    Quote Originally Posted by mir20052 View Post
    Have you or greco actually looked over that 5x5 website? Its not an athletic training website. The first thing it advertises is Build Muscle & Lose Fat Through Strength Training


    and

    Why strength training? Because more strength is more muscle

    It is a vanity website.

    The plan is not "ignorant." Its standard weight lifting procedure for building general muscle and strength. Getting larger muscles is not a pointless activity in itself. having more muscle means more muscle fibers pulling simultaneously, which means you can lift a larger weight.

    In terms of wrestling specific conditioning, i believe that it does not do enough in terms of volume of repetitions. Wrestling is six minutes, not 30 reps. The exercises themselves are good overall large muscle group exercises that are used in wrestling however.

    There are however, many different philosophies on how one should train for wrestling. My opinion is that kettlebells and training bands for speed and time are overall better training methods for wrestling. Others have different opinions. Whats most importnant is that you find what works best for you. it may be that the 5x5 method, though it is advertised on a vanity website, actually is a good athletic way of training. do not immediately discredit training methods until you yourself have tried them.



    Your totally correct on this one. This is purely for bulk. And its a pretty good routine for that particular reason. Like the guy in the quoted reply said though. A match is six minutes, not 30 reps. You have to add endurance routines to this as well. Not to mention routines to help you maintain your flexibility. This is a nice start to a day on day off routine, but it really is only 1/3 of what you should be doing.

  5. #5

    Default Re: My Coach's weight training plan

    How is 5x5 a bulking program? Your lifting with like 80-90% of your 1RM for no more than 5 reps, 5 sets. Go to the top of this forum section and look for a stickied thread thats titled rep ranges or something like that and read it. Also, this is not the only thing I do for wrestling. I do running, jumprope, sprints, calisthenics, bands, and some k/bell work. I do tons of endurance work. I do loads of conditioning work.
    TRAIN LIKE A MADMAN!

  6. #6
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    Default Re: My Coach's weight training plan

    Quote Originally Posted by grecowrestler13 View Post
    How is 5x5 a bulking program? Your lifting with like 80-90% of your 1RM for no more than 5 reps, 5 sets. Go to the top of this forum section and look for a stickied thread thats titled rep ranges or something like that and read it. Also, this is not the only thing I do for wrestling. I do running, jumprope, sprints, calisthenics, bands, and some k/bell work. I do tons of endurance work. I do loads of conditioning work.
    We know that you do other stuff

    Please read my other post more carefully. i did not say necessarily that the 5x5 program is a bulking weight program. i said that the program is advertised on a vanity website. while that calls into doubt the authenticity of the website it is probably true that the 5x5 does build good wrestling strength.

  7. #7

    Default Re: My Coach's weight training plan

    I'm not accusing you that you said it was mainly for bulk Mir. I was accusing tycoonslam.
    TRAIN LIKE A MADMAN!

  8. #8

    Default Re: My Coach's weight training plan

    I have said it before and I will say it again. Grab kettlebell, swing it, clean it, press it, snatch it, deadlift it. Repeat........
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  9. #9
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    Default Re: My Coach's weight training plan

    Quote Originally Posted by gjfovf View Post
    I have said it before and I will say it again. Grab kettlebell, swing it, clean it, press it, snatch it, deadlift it. Repeat........
    and Turkish-get-up-it?

    What was that five core exercises of the spartan thing again?

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