A few have asked about a sample weekly workout plan if they were not going to be out for a fall sport. So here goes...This could be followed for a full month of pre-season training i.e. September.
Sunday-Train at World Class Wrestling School
*This fall we will continue doing strength and conditioning using kettlebells, plyobands, tire flips, Bulgarian training bags, med balls, etc. in addition to our collegiate level technique instruction to help our wrestlers prepare to reach their potential this season. Major focus will be on mat wrestling and developing a domination mindset.
Fall registration is now open and always fills fast. Dont miss out-Sign up today!
Monday-Strength Training-I prefer early morning before school to get your metabolism going and then EAT BREAKFAST right afterwards. Need to replenish those carbs and get some protein for proper muscle recovery!
After a good warm up, you want to hit an exercise for each of the following movements. Power, Squat, Pull, Press, Pre-hab Shoulders, Core. Let's start that first month off with mainly bodyweight/kettlebell movements. (if you are working out at your high school and they don't have kettlebells, use a dumbbell instead. If you are interested in purchasing some for home contact Derek Toshner at www.tntfitnessresults.com)
Increase the weight gradually each week to challenge yourself and break personal records. Remember, technique is #1. You know that poor technique out on the wrestling mat leads to poor results, and the same goes for the weight room. Challenge yourself mentally and physically but don't use so much weight that your technique breaks down. A good rule of thumb is to increase by 5% for each set and/or each week.
Power-KB Push Press-Reps are to be done for each arm (Week One-3 x 8; Week Two-4 x 6-8; Week Three-4 x 6; Week Four 5 x 5)
Squat-KB Goblet squat (Week One-3 x 8; Week Two-4 x 6-8; Week Three-4 x 6; Week Four 5 x 5)
Pull-Full range of motion pull ups. Sub-max on reps (i.e. leave 1-2 reps in the tank) Week One-3 sets; Week Two-4 sets; Weeks Three & Four-5 sets. *If you are not able to crank out pull ups, have a partner assist your feet slightly.
Press-Feet elevated, full ROM push ups. Feet up on bench and break up the totals into sets that are challenging but allow for proper technique; Week One-50 total; Week Two-65 Total; Week Three-80 total; Week Four-100
Pre-hab-Shoulders-T/Y/W with light dumbells. Lay chest down on a bench or exercise ball. Weeks One through Four. 3 sets of 10 each direction.
Core/Grip-Russian Twists coupled with a KB farmer's walk. Break the totals up into challenging sets. Right after you finish a set of Russian Twists, pop up and do a farmer's walk for 100-150 feet.
Week One-50 total; Week Two-65 Total; Week Three-80 total; Week Four-100
Tuesday-Recovery Day-Recovery is a critical component for long term success. I know wrestlers love to train, train, and train some more, but incorporating some rest days into your overall workout plan will pay big dividends into your end of the season push. You need to allow your muscles time to heal/repair after all the hard training we do. Recovery after hard training is where growth takes place. Train smart!
Wednesday-Train at World Class Wrestling School. See above. : ) http://www.
Thursday-Strength Training
Power-KB Jump Squat (Week One-3 x 8; Week Two-4 x 6-8; Week Three-4 x 6; Week Four 5 x 5)
Pull-Recline rope or towel rows (Week One-3 x 8; Week Two-4 x 8; Week Three-4 x 10; Week Four 5 x 10)
Squat-Lunge walk with DB at sides. Reps are for each leg. (Week One-3 x 8; Week Two-4 x 8; Week Three-4 x 10; Week Four 5 x 10)
Press-Ring push ups (Week One-3 x 8; Week Two-4 x 8; Week Three-4 x 10; Week Four 5 x 10)
Posterior Chain-KB Two Handed Swings-Week One-50 total; Week Two-65 Total; Week Three-80 total; Week Four-100
Core-Butt balance/Superman/Side Plank; 3 sets. (30-45 seconds per position equals one set-i.e. balance, superman, plank right side, plank left side)
Friday-Recovery Day
Saturday-Active Recovery Day
Morning short/mid Distance Run-finished by interval sprints. Ideally, run outside and use telephone poles as a guide for the intervals. Alternate an all out sprint from one pole to the next , then jogging to the next, sprint, job, etc.
Week One- 1.5 miles finish with 4 sprints; Week Two-2 miles finish with 6 sprints; Week Three-2.5 miles finish with 8 sprints; Week Four-3 miles finish with 10 sprints
I hope you found this useful. By no means is it an "end all be all" program but should provide you with some direction in your training. My goal was to incorporate a balanced approach including wrestling, strength, power, and cardiovascular conditioning (mostly anaerobic, some aerobic).
ADVOCARE
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If you have questions, please feel free to email me at info@
See you on the mats!
-Coach DeRoehn
Mike DeRoehn
World Class Wrestling School
920-266-WCWS
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