Need a decent training routine for wrestling

[Derexan]

As i'm a senior in high school (i'm 18, so spare me the tounge lashing for being on this site), i've decided i'm going to do wrestling.

Does anyone have any suggestions for exercises/routines and such that would help me for wrestling?

 

[GymLift]

Are you just getting started in the weight room?

 

[Derexan]

Are you just getting started in the weight room?

No, not at all.

I'm just searching for ideas. I was thinking about getting back into doing some power cleans.

Whenever people see me do that they kinda give me a strange look, becuase they've never seen power lifting.

 

[krembles]

You to dam young.

 

[pullinbig]

No, not at all.

I'm just searching for ideas. I was thinking about getting back into doing some power cleans.

Whenever people see me do that they kinda give me a strange look, becuase they've never seen power lifting.

power clean is not powerlifting. squats, bench and deadlift are the three lifts performed in a powerlifting meet.

 

[Gorgoroth_]

power clean is not powerlifting. squats, bench and deadlift are the three lifts performed in a powerlifting meet.

High schools in my area don't do deads unless you're talking about stiff legs.

Power clean/squat/press is in the Olympics. Deadlifting isn't

most competitions in my area don't do deads either. Dunno why, wish they did. I'm not too keen on powercleans. New to them.

 

[Noxious]

I coach highschool football, during the season& offseason we have them doing cleans,standing press,bench, squats,etc. Lots of power moves,it has worked very well for the guys. We have guys in grade 10 who can bench 225

 

[PowerBuilder]

I wrestled in high school and always trained in the off-season. I think I can offer you some good advice. When the season starts, stop lifting completely. If your practices are anything like mine were then they will be 6 days a week and 2 hrs long. First, an hour of pure cardio with a lot of pushups, wall pushups (for shoulders) and tons of abs work thrown in for breaks. Then when you are actually wrestling in practice for the other hour, you are giving your entire body another good workout, this time with plenty of unintended extreme stretching and short bursts of maximum effort.

In the off season, try to concentrate on your entire body. Don't let the kids in that gym that love to show off doing curls and benching effect your training. It is probably more important to focus on pulling movements and shoulders, especially your rotator cuffs. Wrestling relies a lot on core strength for twisting type movements, so abs, obloquies, and lower back work would be very helpful too. Right now, you are so close to the season that I would recommend doing a full body workout every other day. Don't over train of course so don't always go to failure and always do at least 12-15 reps. Do a lot of cardio as well.

Day1 Squats, Bench Press, Shoulder Press, Weighted Crunches (with high pulley and rope attachment), running
Day2 Deadlifts, Pullups, CableRow, Abs Machine, biking/elliptical glider

 

[huskyguy]

Both myself and my older brother wrestled in H.S. and college, during wrestling season I did not lift weights at all. I used the off season to gorge on my Mom's Italian cooking, and during this time I lifted weights especially squats, they have always been my favorite exercise. Our coaches starved us through the wrestling season and we were ripped to shreds by the end of the season. Once the season was over is when I was able to build size and strength through weight training. Wrestling was enough exercise in and of itself, we wrestled for 2 hours every morning and for another 3 hours every evening. If your coach knows what he is doing he can put you on a good weight training program for the offseason, but be careful with serious weight training during the wrestling season. You will probably become overtrained and feel like you have the flu.