Wrestling Performance Summer Strength and Conditioning Program

Transcription

2 Welcome to Wrestlingperformance.com! This is a summer strength and conditioning program for high school or college level wrestlers. The workouts are split so that you are doing 3 strength training workouts each week, 3 running workouts each week, and 3 abdominal training workouts each week. Notice that the workouts for running and abdominals require more work each week for 12 weeks. Each exercise in your strength training workouts should be taken to momentary muscular failure. You should also strive to use more weight for the same number of repetitions or the same weight for more repetitions for each exercise. One unique thing about this summer conditioning guide is the frequency of workouts. If you are looking to move up a weight class next season, you should do your strength training, running and abs on the same day. This will allow you to rest the other four days each week. The extra rest will allow your nervous system to recuperate as well as your muscular system. You will put on more muscle this way, provided that you are giving your body enough calories. If you re looking to stay the same weight or cut weight next season, you should perform three strength training workouts each week, plus do your running workouts and abdominal workouts on the alternate days from strength training. I ve provided calendars that will show you which days you should be performing each workout. Another unique element to this training system is a separate abdominal training program. Since the core is so vitally important to wrestling strength and speed, I ve given you a suggested program that gets progressively harder each week. By challenging yourself with a progressive abdominal training program you will get faster and stronger in all areas. Work hard with this program and I guarantee your wrestling performance next season will be much improved. The key is in fine-tuning your body for the task at hand. This workout is designed ONLY for wrestlers. Your entire metabolic system will be conditioned like never before. Think about it this way if you start your next season in great shape, you will get so much more out of wrestling practice. That will transfer to better mat performances throughout the season. As always with my members of if you have any questions just ask in the forum.

3 Best of luck, Steve Preston With all things equal, the stronger wrestler wins!

4 Cycle 1A Full Squat (barbell or machine) 2x20 Adduction Machine or Cable Adduction 2x15-20 Hip Abduction with Cable 2x10-12 One Leg Dumbbell Calf Raise 2x10-15 Manual Resistance Neck Extension 2x10 Lateral Flexion Neck Machine 2x10

5 Cycle 1B Barbell Incline Press 3x6-10 Dumbbell Press 2x8-10 Bradford Press 2x8-10 Seated Cable Internal Rotation 2x12-15 Decline Dumbbell External Rotation 2x12-15 Lying Barbell Extension 2x8-10 Dips 2x8-10

6 Cycle 1C Trap Bar Deadlift 10, 8, 6 (does not include warm-up sets) Reverse Hyperextension 2x10-15 Close Grip Chinups 2x8-10 T-Bar Rows 2x8-10 Reverse Barbell Curl (with thick bar or regular bar) 2x8-10 Dumbbell Hammer Curl 2x8-10

7 Cycle 2A Full Squat 10, 8, 6 (does not include warm-up sets) Leg Press 3x6-10 Hip Abduction with Band 2x15-20 Hip Adduction with Band 2x15-20 Glute/Ham/Gastroc Raise 2x8-10 Seated Calf Raise 2x8-12 Neck Flexion 2x12-15 Cable Neck Flexion 2x12-15

8 Cycle 2B Machine Incline Press 3x6-10 Dips (weighted if possible) 2x6-10 Lateral Dumbbell Raise 2x8-12 Standing Barbell Press (with thick bar or regular barbell) 2x6-10 External Rotation with Band 2x15-20 Internal Rotation with Band 2x15-20 Pushdown with Straight Bar (shoulder width grip) 2x6-10 Decline Triceps Extension with barbell 2x6-10 Seated Cable Wrist Curl 2x10-15

9 Cycle 2C Trap Bar Deadlift 2x20 Barbell Back Extension 2x12-15 Seated Cable High Row 2x8-10 One Arm Dumbbell Row 2x8-10 Barbell Curl 2x8-10 Dumbbell Preacher Curl 2x8-10 Neck Extensions 2x8-12 Neck Flexion 2x8-12

10 Running Schedule Week 1 Workout 1 12:00 run Workout meter run Workout 3 12:00 run

11 Running Schedule Week 2 Workout meter run Workout 2 13:00 run Workout meter run

12 Running Schedule Week 3 Workout 1 14:00 run Workout meter run Workout 3 14:00 run

13 Running Schedule Week 4 Workout meter run Workout 2 15:00 run Workout meter run

14 Running Schedule Week 5 Workout 1 16:00 run Workout meter run Workout meter intervals: 1x200 (run for 200 m. then jog for 200 m.) 6x100 (run for 100 m. then jog for 300 m.)

15 Running Schedule Week 6 Workout 1 17:00 run Workout meter run Workout 3 Intervals 1x200 (Run for 200 meters, then jog for 200 meters) 7x100 (Run for 100 meters, then jog for 300 meters)

18 Running Schedule Week 9 Workout 1 20:00 run Workout 2 sprints: 3x200 5x100 6x40 6x10 Workout meter interval runs: 3x200 with a 200 meter jog in between each sprint 6x100 with a 200 meter jog in between

22 Abdominal Workout Week 1 Hanging Knee-ups 15 reps Hanging Knee-ups 10 reps Stability Ball Crunch 15 reps Stability Ball Crunch 10 reps

23 Abdominal Workout Week 2 Hanging Knee-ups 20 reps Hanging Knee-ups 15 reps Lying Leg Raise (6 off ground) 10 reps Stability Ball Crunch 20 reps Stability Ball Crunch 15 reps

24 Abdominal Workout Week 3 Hanging Knee-ups 25 reps Hanging Knee-ups 20 reps Lying Leg Raise (6 off ground) 15 reps Lying Leg Raise (6 off ground) 10 Stability Ball Crunch 20 reps Stability Ball Crunch 15 reps Lying Crunches on floor to failure

25 Abdominal Workout Week 4 Hanging Knee-ups 25 reps Hanging Knee-ups 20 reps Lying Leg Raise (6 off ground) 15 reps Lying Leg Raise (6 off ground) 10 Straight-Leg Obliques 15 reps to each side 15 second rest then: Straight-Leg Obliques 10 reps to each side Stability Ball Crunch 20 reps Stability Ball Crunch 15 reps Lying Crunches on floor to failure

26 Abdominal Workout Week 5 Hanging Knee-ups 30 reps Hanging Knee-ups 25 reps Lying Leg Raise (6 off ground) 20 reps Lying Leg Raise (6 off ground) 15 Straight-Leg Obliques 20 reps to each side 15 second rest then: Straight-Leg Obliques 15 reps to each side Stability Ball Crunch 25 reps Stability Ball Crunch 20 reps Lying Crunches on floor to failure

27 Abdominal Workout Week 5 Hanging Leg Raise 15 reps Hanging Leg Raise 10 reps Hanging Hip Raise 20 reps Hanging Hip Raise 15 reps Lying Leg Raise (6 off ground) 15 Straight-Leg Obliques 20 reps to each side 15 second rest then: Straight-Leg Obliques 15 reps to each side Stability Ball Crunch 25 reps Stability Ball Crunch 20 reps Lying Crunches on floor to failure

28 Abdominal Workout Week 6 Hanging Leg Raise 20 reps Hanging Leg Raise 15 reps Hanging Hip Raise 25 reps Hanging Hip Raise 20 reps Lying Leg Raise (6 off ground) 20 Straight-Leg Obliques 25 reps to each side 15 second rest then: Straight-Leg Obliques 20 reps to each side Stability Ball Crunch 30 reps Stability Ball Crunch 25 reps Lying Crunches on floor to failure

29 Abdominal Workout Week 7 Hanging Leg Raise 25 reps Hanging Leg Raise 20 reps Hanging Hip Raise 25 reps Hanging Hip Raise 25 reps Lying Leg Raise (6 off ground) 25 Lying Leg Raise (6 off ground) 20 No rest Straight-Leg Obliques 25 reps to each side 15 second rest then: Straight-Leg Obliques 25 reps to each side Stability Ball Crunch 30 reps Stability Ball Crunch 25 reps

30 Lying Crunches on floor to failure

31 Abdominal Workout Week 8 Hanging Leg Raise 25 reps Hanging Leg Raise 20 reps Hanging Hip Raise 25 reps Hanging Hip Raise 25 reps Roman Chair Hip Raise 15 reps Lying Leg Raise (6 off ground) 25 Lying Leg Raise (6 off ground) 20 No rest Straight-Leg Obliques 25 reps to each side 15 second rest then: Straight-Leg Obliques 25 reps to each side

32 Stability Ball Crunch 30 reps Stability Ball Crunch 25 reps Lying Crunches on floor to failure

33 Abdominal Workout Week 9 Hanging Leg Raise 30 reps Hanging Leg Raise 25 reps Hanging Hip Raise 25 reps Hanging Hip Raise 25 reps Roman Chair Hip Raise 20 reps Roman Chair Hip Raise 15 reps Lying Leg Raise (6 off ground) 30 Lying Leg Raise (6 off ground) 25 Straight-Leg Obliques 25 reps to each side 15 second rest then:

34 Straight-Leg Obliques 25 reps to each side Stability Ball Crunch 30 reps Stability Ball Crunch 25 reps Lying Crunches on floor to failure

35 Abdominal Workout Week 10 Hanging Leg Raise 30 reps Hanging Leg Raise 25 reps Hanging Hip Raise 25 reps Hanging Hip Raise 25 reps Roman Chair Hip Raise 20 reps Roman Chair Hip Raise 15 reps Lying Leg Raise (6 off ground) 30 Lying Leg Raise (6 off ground) 25 Straight-Leg Obliques 25 reps to each side 15 second rest then: Straight-Leg Obliques 25 reps to each side

36 Twisting Crunches 15 reps Stability Ball Crunch 30 reps Stability Ball Crunch 25 reps Lying Crunches on floor to failure

37 Abdominal Workout Week 11 Hanging Leg Raise 30 reps Hanging Leg Raise 25 reps Hanging Hip Raise 25 reps Hanging Hip Raise 25 reps Roman Chair Hip Raise 25 reps Roman Chair Hip Raise 20 reps Lying Leg Raise (6 off ground) 30 Lying Leg Raise (6 off ground) 25 Straight-Leg Obliques 25 reps to each side 15 second rest then: Straight-Leg Obliques 25 reps to each side

38 Twisting Crunches 20 reps Twisting Crunches 15 reps Stability Ball Crunch 30 reps Stability Ball Crunch 25 reps Lying Crunches on floor to failure

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