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Discuss Good Offseason Routine? at the Workout & Training Tips within the Wrestling Talk Forums; How could I improve this routine? Monday-Chest 3x6-10 reps per exercise DB Bench Incline BB ...
  1. #1
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    Feb 2008
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    Sterling, VA
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    Default Good Offseason Routine?

    How could I improve this routine?

    Monday-Chest
    3x6-10 reps per exercise
    DB Bench
    Incline BB Bench
    Dips
    Flys
    Tricep Pushdowns
    Pushups- sets of 20 usually, occasionally I will do more, or weighted

    Tuesday-Legs
    Leg Extension
    Leg Press
    Squats
    Donkey Calf Raises
    Ab routine (leg lifts, decline/roman chairs, I like to change it up)

    Wednesday-Back
    Superset
    Pullups
    Lat Pull
    Row
    T Bars
    after back i do spider curls and some drag curls

    Thursday-Shoulders
    Shoulder raises
    Shoulder Press
    Shrugs
    Tricep Pushdowns

    Friday-Hamstrings
    HS curls
    Straight leg deadlifts
    Donkey calf lifts
    and something else I forget

    Saturday-Biceps
    BB drag curls
    Hammer Curls
    Seated DB curls
    homemade forearm roller

    Sprints on tuesdays and fridays

    I run between 2-4 miles 2x a week, and shadow wrestle as often as possible. Open mats are starting next week and they are 3x a week, and VTech camp during the summer.

    Will I be in good shape for next season?

  2. #2
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    May 2009
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    Default Re: Good Offseason Routine?

    no not really, that's more of a bodybuilding program. i would good for a traditional power lifting program then a muscular endurance/ plyometric program later in the off season. because you want to put on strength not mass in wrestling. go for a 3 day split maybe day 1-upper body,day 2- lower body, day 3- rest/ technique and film. and just rotate cardio and endurance days into it.

  3. #3
    World Champ gjfovf's Avatar
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    Default Re: Good Offseason Routine?

    Try doing all of those sets for time i.e. incline bench for 30 seconds on 10 seconds off. Do as many reps as you can in the 30 second set.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  4. #4
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    Default Re: Good Offseason Routine?

    As aforementioned, that's a bodybuilding routine. Try a full body or upper/lower split.

  5. #5
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    Default Re: Good Offseason Routine?

    The first thing to consider is what level you wrestle at. A High School
    Wrestler needs to train differently from a College Wrestler. The same thing goes for Youth Wrestling Strength and Conditioning.

    While that is a common bodybuilding type routine it wouldn't be best unless you were training full time and you've reached full growth.

    The other factor to consider is what time of year it is. Generally, a High School Wrestler should train on 3 non-consecutive days per week during the Offseason and Preseason while reducing this to 2 days Inseason. We have the High School Wrestler train on an 'A' and 'B' split during the Offseason and Inseason, rotating strength exercises with isolation and speed training. The Offseason and Preseason will have 7 exercises per workout. During the Inseason, this is reduced to 2 Full-Body workouts with 6 exercises.

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