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Wrestling strength - 1/17/2006 1:38:49 AM

scarface

Posts: 1
Joined: 1/17/2006
Status: offline

I am involved at a wrestling club - looking at strength training wrestlers 15 to middle 20's
am using basic lifts
bench
squat
rows
mill press
in a conditioning phase
will then up weight lower reps and add cleans amd pylometrics
any views

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RE: Wrestling strength - 1/17/2006 12:24:00 PM

danmirage

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Joined: 11/20/2005
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quote:

looking at strength training

Incline/flat bench
Deadlift
Squat
Military press
Curl
Skull crushers
Calf work
Rows

You have that covered...but diet is a huge part of results!
Don't neglect a basic instruction in healthy diet for strength.

Optimal set / rep ranges and days between:
For muscular Endurance the rep range is 12-25 / 1-3 sets / 4-7 days between
For muscle size the rep range is 9-12 / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per / 4-7 days between
For power the rep range is 1-5 / 4-8 sets per / 2-3 days between

I would consider stability training such as some crazy resistance work on stability balls (doing dumbell bench, seated military, seated curls, crunches) as well to develope stability and increase nervous system recruitment during unstable movements.

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RE: Wrestling strength - 11/24/2006 6:53:22 PM

Monster Mike

Posts: 4
Joined: 11/24/2006
From: Pennsylvania
Status: offline

I wrestle and help coach wrestling I always find it best to, stick with the basics (compound movements ie: Squats Bench Press, Deadlifts). Lots of shoulders, lots of neck. Don't go overboard on chest. Core strength is probably the most important thing (hips, abs, low back) all the things that are key to having a good base and explosiveness.

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