I'm a JV wrestler in highschool, and our varsity just won state for the first time ever this year (after numerous seconds and thirds). We are losing only about 4-5 members of the frontline varsity this year, including the 171 pounder. Seeing as our chances for another state title are pretty good for next year, I really want that varsity spot.

 

I currently weigh around 170 pounds, but I know i have a relatively high fat %, as I was able to cut down to 160s this season.

I also plan to run 2-4 miles a day in the off season, and will be attending off-season freestyle practices twice a week.

 

So my question is this: What is a good lifting routine for a Wrestler of my size and goals?

 

Edit: Also, because I have a weights class and plan to lift again after school, should I work the same areas as in weights that day, the opposite, or does it not really matter? i.e. we have a leg day in weights, so after school I do upper body.

Whatever workout plan you decide on, make sure it includes a lot of explosive movement such as plyometrics. I am also a wrestler (although somewhat smaller, about 135 in season), and I have always found that in any excercise if you do explosive movement in transfers very well to wrestling strength. Also do more compound lifts that isolation movement, especially squats, deadlift, bent over rows, military press, etc. If you don't know a lot of exercises check out bodybuilding.com, great site with a lot of info. Im also a certified personal trainer if that makes you feel better lol.

sweet, thank you, i know most of those from my weights class (which is run by the football coach <_< ).

But what exactly is plyometrics? I've heard the term in context of explosiveness, but never really learned what it meant.

Yeah your right its about explosivenss. Basically you load the muscle, then contract as fast as possible.

 

Such things like squat, then explode jump, pushups where you push off as hard as you can, throwing medicine balls. Jumping on to high boxes is another favorite of mine. Feel free to get creative in applying it to your favorite wrestling techniques.

Yeah your right its about explosivenss. Basically you load the muscle, then contract as fast as possible.

 

Such things like squat, then explode jump, pushups where you push off as hard as you can, throwing medicine balls. Jumping on to high boxes is another favorite of mine. Feel free to get creative in applying it to your favorite wrestling techniques.

 

Sweet, thank you so much! Now I have what I need, but I'm still open to other opinions as well.

I'm no wrestler, but you can't go wrong with heavy squats.

I'd agree with mullen in that explosive lifts are the way to go, and if I were you i'd spend a little time learning some of the olympic lifts. The snatch and clean and jerk are two lifts that when done correctly are very good for full body explosive strength and power. This article is pretty good, and the training plan at the bottom looks pretty sound: http://articles.muscletalk.co.uk/article-olympic-lifting.aspx

 

One thing which puts a lot of people off olympic lifts is that by their nature they're quite technical. I think you could teach yourself them, but if you have a coach who could help you out learning them that might be useful.

Alright, I've come up with a plan, I want to run it by anyone who's interested. I've based it off of the above suggestions, what we do in weights, and what I remember from the list of lifts my coach gave me about 2 years ago, before I had ever lifted. I will alternate Lower and Upper body days, doing the opposite of what we did in weights that day, and alternate the A and B days. Core will be daily before anything else. Sorry for the length, I have no clue how to use hide tabs. Here goes:

 

Upper Body A:

Bench: 3x6

Pull Ups/Push Ups: 3xMax

Rows: 3x6

Biceps 3x6

Triceps 3x6

Lat. Pull-Downs: 3x6

 

Upper Body B:

Incline Bench: 2x6

Decline Bench: 2x6

Or

Near-Grip Bench 3x6

Push Ups/Pulls Ups 3xMax

Rows: 3x6

Biceps 3x6

Triceps 3x6

Forearms 2x25

 

Lower Body A:

Cleans: 3x6

Squats: 3x6

Lunges: 3x6 (each leg)

Leg Curls 3x6

Calve Raises: 2x20

SLDL: 3x15

Military/Push Press: 3x6

 

Lower Body B:

Vikings: 3x6

Overhead Squats: 3x6

Step-Ups: 3x6 (Each Leg)

Leg Extensions: 3x6

Calve Raises: 2x20

Deadlifts: 3x15

Trap/Shoulder: 3x6

 

Core:

Back Extensions: 3x15

Hanging Leg Raise: Max

Decline Reverse Crunch: Max

Oblique Pushups: 20