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good stength training routine

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good stength training routine - 11/23/2006 1:54:30 PM

David1991

Posts: 5167
Joined: 11/3/2006
From: New Jersey
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hey every1. im about to start training for stength so im jw does any1 have a good workout that they've been doing that has given them alot of strength? im about to start wrestling and i shouldnt workout more than 3x a week maybe 4 if i have to but anymore and id be to tired to do anything. i really want to get stronger and my brother and i have a bet for the end of december for who's stronger. idk if my stats have to do with how i should train for strength but right now im 143lb. 5' 10" about 13% body fat and im 15yrs. old. thanks for the help.

o yea and also i know ur calories in have to be less than ur calories out when losing fat and ur calories in have to be greater than ur calories out for muscle gain but what about for gaining strength? is just eating to maintain ok? cause thats what i was planning on doing for wrestling.

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RE: good stength training routine - 11/24/2006 9:57:05 AM

David1991

Posts: 5167
Joined: 11/3/2006
From: New Jersey
Status: offline

actually 4x a week is fine too. Any1 got a good routine?

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(in reply to David1991)

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RE: good stength training routine - 1/4/2007 3:25:56 AM

dvldogg187

Posts: 20
Joined: 1/4/2007
Status: offline

If you are about to start wrestling my advice to you is to not attempt any kind of strength training rutines. I remember when I wrestled in high school I had to cut close to 10 lbs every week. Odds are you are going to have to cut some kind of weight. More importantly you are going to be doing everything you can to avoid moving into a higher weight class. Since diet is such a strong factor in wrestling, I suggest just running and doing the exercises in practice. When you do strength and power training you need to be able to support your body with lots of calories. This is not possible with the prohibitive diets of wrestling. I am not an exercise physiologist so I will not say that you certainly will run the risk of injuring yourself, but the potential is there. Let me propose a breif scenario. You are cutting weight to get into the next lower weight class. You are strength training 3 days a week on top of your already grueling wrestling practices and daily runs. Your body is in a calorie deprived state constantly, so every time you strength train you are not able to provide your body with the necessary nutrients to recover effectively from your workouts. Your not making much progress, so you work harder. Now you are becoming dangerously close to over training. With all the hours at school, wrestling practice, homework, and a social life, you can't get the 10 hours of sleep a night you would really need to help you recover in this calorie deprived state. You decide to do an extra rep on bench press, it's hard and you struggle quite a bit, fighting to get the weight to the top. Afterwards your shoulder is sore. Now you've damaged some tendons in your shoulder, or worse yet your rotator cuff. You continue to practice wrestling, and even compete in a few meets. Someone rides a chicken wing up too high on you. Your rotator cuff, already strained, becomes torn. Wrestling season over. Lifting your arm over your head for the next month, over. Strength, going down since you can't train. This is a very realistic scenario.

My advice to you, don't do the strength training during wrestling season. As soon as the season is over, hit it with a vengeance. Eat, lift, sleep. You'll come back next season stronger than ever!

(in reply to David1991)

Post #: 3