• FreeTrainers.com Forums
• Strength & Powerlifting
• my program

Group: Strength & Powerlifting

my program

benpeters8 Posts: 22 Joined: 2005/01/06	2005/09/19, 12:03 PM this is my program for recommended for someone for wrestling. it is a 3 day/week program. mon-chest, tri wed-back, bi fri-legs, shoulders 10x8x6x4
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/19, 03:15 PM By wrestling do you mean actual wrestling, or pro style wrestling... Because that seems more like a bodybuilding plan than a plan for an athlete... -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
	2005/09/19, 08:16 PM yea....that doesn't look like a workout for an athlete(whether pro style wrestling is a sport...is another discussion...lol)..... what kind of exercises do you do? try to write out your program out for better analysis....
BigIrish Posts: 14 Joined: 2005/08/31	2005/09/19, 10:38 PM As already stated by Menace and Wrestler I will say the same thing hehe. This actually looks like the typical weight program that highschool coaches use sadly. I mean atleast your lifting but in all honesty its not the program you should use if you want to take your game to the next level. Be it football, Greco-Roman/Freestyle/Folkstyle Wrestling or any sport that requires a lot of pure strength and explosion (as well as some skill and instinct) you need a better lifting program. I know I love doing Westside myself even though it's slighty modified as is most peoples. People like Gator/Wrestler/Menace and many others can give you great tips and there is so much in here that you can pull from. Heck I will offer my advice also. Good luck, BigIrish ============ Quoting from benpeters8: this is my program for recommended for someone for wrestling. it is a 3 day/week program. mon-chest, tri wed-back, bi fri-legs, shoulders 10x8x6x4 =============
benpeters8 Posts: 22 Joined: 2005/01/06	2005/09/20, 12:15 PM well, wat would yall recommend?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/20, 03:37 PM As a combat athlete, I would recommend the westside system. Modify it to include Max Effort Pulling as the primary upper body move, instead of bench press, then modify it to work around your wrestling schedule, and do GPP work instead of assistance work. Include lots of grip work. I took up climbing. What style wrestling are we talking about, because I do many different styles, but would recommend different lifts for each one... Greco-Roman, Freestyle, Folkstyle, Sambo, Judo, Brazillian Jui-Jitsu? -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
benpeters8 Posts: 22 Joined: 2005/01/06	2005/09/27, 12:20 PM wat kind of results could i expect from a program like this?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/27, 03:11 PM You could expect to get stronger, faster, and build your strength, and as a result a much more successful wrestler. I went from hardly ever winning to placing 3rd in New York state, one of the harder wrestling states. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
BigIrish Posts: 14 Joined: 2005/08/31	2005/09/28, 10:23 AM I have seen great results so far using the Westside style of lifting. Just do not expect overnight changes. They will happen but like any lifting style you have to give it time and get proper rest and fuel intake. You will surely notice some good results though. ============ Quoting from benpeters8: wat kind of results could i expect from a program like this? =============
benpeters8 Posts: 22 Joined: 2005/01/06	2005/09/28, 12:18 PM well what kind of results could i expect from the program i asked about, the 10x8x6x4?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/29, 12:17 PM You could expect to build a few pounds of useless muscle. You wont get much stronger, and you wont get much faster, and it will probably put you in a heavier weight class. If you are serious about wrestling, then these aren't things you should be looking for. Added weight without added strength is the most detrimental thing you can do for wrestling. In season, I typically dropped 15-20 pounds while continuing to get stronger. The program you asked about will do the opposite of what you want. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.