It's been a while... so I thought I'd give a few quick tips for
your off-season wrestling conditioning...
If you want to make the most incredible changes in your strength,
power, speed, endurance and muscle size you must committ to
the next 24 weeks.
To set up a 24 week program to completely change your body
you want something like this:
Week 1-4 Do isolateral exercises to greatly improve your
strength as well as any imbalances you may have between
muscle groups. This type of training will get you stronger and
allow for more strength in the next phase.
Week 5-8 Work on increasing your muscle size as well
as your strength. During this phase, work on using full-body
exercises that will use the most weight for 6-12 reps. Exercises
such as dips, squats, trap bar deadlifts, shoulder presses are all
good here.
Week 9-12 Focus on maximal strength during this phase.
Here you still do your basic strength exercises but begin to add in
Olympic lifts, plyometrics and other speed-creating exercises.
Week 13-16 Focus on speed during this phase. During this 4th
phase of training we will 'turn-on' your speed switch. We do this
by using mostly plyometric and fast exercise. You will keep your
strength and size because you will always include one multi-joint
strength exercise for each muscle area.
Week 17-20 Here we will start getting you into anaerobic
condition while keeping you strong and fast. Strength training drops
from 3 days weekly to 2 days weekly. Start incorporating only 1
jogging day and 2 sprinting or uphill runs.
Week 21-24 Now you will supercharge your conditioning.
When you're done with this phase you will look as if you
were sculpted. Your muscle will be bigger, fuller and more cut.
You will use odd lifts such as Hammer Swings and Complexes
to get into anaerobic condition while keeping up your size and strength.
This is the basic idea behind a super-effective total-conditioning program
for wrestlers and combat athletes. Try it out and don't be afraid to experiment
new and different exercises.
Have a great week!
Steve Preston
www.wrestlingperformance.com