How and What to Eat Before/After Weights Training Workout
This particularly holds true if you are trying to sculpt your body through weights training routines. While a wholesome and well balanced diet is crucial, you will need to ensure that you are giving your body the specific food types that are needed to build muscle tissue. So, here is a look at what you ought to be eating before and after weights training workout.
Inside This Article I will Reveal you:
1. What is a good pre weight training food?
Working out on a full tummy can lead to gastric distress; however, it is also essential that you give your body the right type and amount of fuel to prepare it for a grueling session. Regardless of how efficacious your exercise regimen is, it will prove futile if your body is starved of vital nutrients.
So, eat a heavy meal of 600 to 800 calories 3 to 4 hours before weights training. This will ensure that you get the proper nutrition and the food is digested before you start working out. As you get closer to your workout time, choose smaller snacks, opting for a liquid meal an hour before the session that will give the body all the glucose that it needs. You can consume a small snack of 400 to 500 calories about 2 to 3 hours before weights training.
Remember to avoid food items that cause gas build up in the digestive tract such as beans and broccoli. Your meals should comprise of a wholesome amount of carbs, protein and very little fat. Replenishing your body with the right amount of fluids is also essential; consume no less than 17 to 20 ounces of fluids 3 to 4 hours before weights training and follow it with another 7 to 10 ounces a few minutes before the workout to get the body prepared for the taxing session.
2. Pre-workout snacks
-A whole grain toast with a spoon of peanut butter
-Fruit juices
-Cereal with low fat milk
-Minestrone soup
-Yoghurt with fruits
-Salad with light/low fat dressing
-Chicken breast with whole wheat bread
-Fruits
-Grilled chicken with pasta (whole wheat)
-Steamed vegetables
You can also combine these snacks to create a complete meal that includes chicken breast with pasta, a salad for starter and fruits for dessert.
3. What is good post exercise food?
The type of food that you eat right after weights training will have a huge impact on how well and fast you build muscles. Nutrition is important to help your body recover from the strenuous exercise regimen and regain the lost nutrients.
As a matter of fact, the first sixty minutes after the workout session are the body's golden hour, when the glycogen stored in the cells is used up and the enzymes responsible for the conversion of glucose to glycogen are highly active.
So, any sugar consumption is diverted directly to the muscle tissue to replenish the lost glycogen. A post workout meal also performs the vital function of replacing the lost fluids and rehydrating the body. You should give your body a diet rich in fluids, potassium and other minerals and vitamins along with carbs and protein for quick recovery.
Food items such as brown rice, whole grain breads, popcorn, potatoes, fruits etc are rich in carbohydrates and help to replete the glycogen stores. Ideally, you should consume at least 50-100 gm. of carbs post workout.
You should also include lean proteins found in chicken and turkey breast and tuna in your meals; these help in muscle rebuilding. Bananas, raisins and potatoes are a rich source of potassium, so they help to replace the mineral lost during workout. You should also include lots of fluids in the post workout diet to rehydrate the body. Try to consume 20 ounces of water for every pound of body weight after an exercise routine.
4. Post-workout meals
-Sandwiches made from two slices of whole
-wheat bread with a lean protein in between and any type of veggies are easy to make, taste great and will give your body all the nutrition it needs.
-Baked chicken breast with rice or pasta
-A bagel with peanut butter
-Potato steamed or baked with a topping of low fat cheese and some fruit.
5. What should you drink post-workout?
A lot of people have trouble eating a big meal after an intense weights training routine. If you are one of them, you should consider using a post-workout recovery drink. These preparations help to replace the lost fluids and the glycogen store in the body.
While there are several products available in the market that can simply be mixed with water to make a wholesome post workout drink, you could also whip up a delicious recovery drink at home with regular ingredients found in your refrigerator. Simply use 1 scoop of whey protein in any flavor of your liking, ¾ cup low fat milk and one banana; blend it all together to make a refreshing smoothie.
6. Is sugar good after weights training workout?
Liquid carbs and even sugar that eventually gets turned into glycogen are essential nutrients in the post-workout period. After an intensive routine, your body will have used a lot of the stored glycogen which will need to be replenished quickly to keep you going.
When you drink liquid carbs with a high glycemic index, you give the muscles all the nutrition they need when they are in a state to soak up the carbs fast. The glycemic carbs also spike up the insulin level in the body. This will ensure that the carbohydrates are directly sent to the muscle cells.
7. How much protein should you take when weights training?
This is a very common question coming from people interested in muscle building. While protein is crucial for the repair and rebuilding of muscle tissue, overloading on protein will not help as it will simply be flushed out of the system.
Most people with average weight do not need more than 70 gm. of protein each day. If you are into muscle building, you can increase the daily recommended dose to 140 gm. but it would be best to not exceed that amount. Although excess protein will not harm healthy people, it will prove detrimental for individuals who suffer from renal problems and also those who are overweight or diabetic.
How insulin affects weights training?
Insulin is an important storage hormone that redirects the various nutrients to their right places; for instance, insulin is responsible for storing the glucose from the food into the liver and the muscle cells while the amino acids are used for muscle tissue repair and build up. Diabetics develop a condition known as insulin resistance in which the pancreas does not produce enough insulin or the hormone fails to store glucose in the cells; this is one of the primary reasons why diabetes may lead to weight gain and vice versa.
A post and pre work out diet and recovery drinks which are rich in protein and glycemic carbs illicit a very strong response from insulin which results in a powerful anabolic muscle building period. It is normal for body builders to manipulate the amount of insulin in the body through proper diet, exercise and even supplementation.
Regardless of your fitness goals, nutrition is vital and unless you eat properly, you will not be able to build muscle or even lose weight. It is particularly important for people struggling with obesity to understand that starving yourself will not lead to weight loss, instead the metabolic rate will slow down in response making it more difficult to lose weight.
If you are not sure about the food items that you should eat before and after weights training regimens, get in touch with a nutritionist for proper guidance. While weights training is hard, it can yield stupendous results when combined with appropriate dietary practices.
Read More
Inside This Article I will Reveal you:
1. What is a good pre weight training food?
Working out on a full tummy can lead to gastric distress; however, it is also essential that you give your body the right type and amount of fuel to prepare it for a grueling session. Regardless of how efficacious your exercise regimen is, it will prove futile if your body is starved of vital nutrients.
So, eat a heavy meal of 600 to 800 calories 3 to 4 hours before weights training. This will ensure that you get the proper nutrition and the food is digested before you start working out. As you get closer to your workout time, choose smaller snacks, opting for a liquid meal an hour before the session that will give the body all the glucose that it needs. You can consume a small snack of 400 to 500 calories about 2 to 3 hours before weights training.
Remember to avoid food items that cause gas build up in the digestive tract such as beans and broccoli. Your meals should comprise of a wholesome amount of carbs, protein and very little fat. Replenishing your body with the right amount of fluids is also essential; consume no less than 17 to 20 ounces of fluids 3 to 4 hours before weights training and follow it with another 7 to 10 ounces a few minutes before the workout to get the body prepared for the taxing session.
2. Pre-workout snacks
-A whole grain toast with a spoon of peanut butter
-Fruit juices
-Cereal with low fat milk
-Minestrone soup
-Yoghurt with fruits
-Salad with light/low fat dressing
-Chicken breast with whole wheat bread
-Fruits
-Grilled chicken with pasta (whole wheat)
-Steamed vegetables
You can also combine these snacks to create a complete meal that includes chicken breast with pasta, a salad for starter and fruits for dessert.
3. What is good post exercise food?
The type of food that you eat right after weights training will have a huge impact on how well and fast you build muscles. Nutrition is important to help your body recover from the strenuous exercise regimen and regain the lost nutrients.
As a matter of fact, the first sixty minutes after the workout session are the body's golden hour, when the glycogen stored in the cells is used up and the enzymes responsible for the conversion of glucose to glycogen are highly active.
So, any sugar consumption is diverted directly to the muscle tissue to replenish the lost glycogen. A post workout meal also performs the vital function of replacing the lost fluids and rehydrating the body. You should give your body a diet rich in fluids, potassium and other minerals and vitamins along with carbs and protein for quick recovery.
Food items such as brown rice, whole grain breads, popcorn, potatoes, fruits etc are rich in carbohydrates and help to replete the glycogen stores. Ideally, you should consume at least 50-100 gm. of carbs post workout.
You should also include lean proteins found in chicken and turkey breast and tuna in your meals; these help in muscle rebuilding. Bananas, raisins and potatoes are a rich source of potassium, so they help to replace the mineral lost during workout. You should also include lots of fluids in the post workout diet to rehydrate the body. Try to consume 20 ounces of water for every pound of body weight after an exercise routine.
4. Post-workout meals
-Sandwiches made from two slices of whole
-wheat bread with a lean protein in between and any type of veggies are easy to make, taste great and will give your body all the nutrition it needs.
-Baked chicken breast with rice or pasta
-A bagel with peanut butter
-Potato steamed or baked with a topping of low fat cheese and some fruit.
5. What should you drink post-workout?
A lot of people have trouble eating a big meal after an intense weights training routine. If you are one of them, you should consider using a post-workout recovery drink. These preparations help to replace the lost fluids and the glycogen store in the body.
While there are several products available in the market that can simply be mixed with water to make a wholesome post workout drink, you could also whip up a delicious recovery drink at home with regular ingredients found in your refrigerator. Simply use 1 scoop of whey protein in any flavor of your liking, ¾ cup low fat milk and one banana; blend it all together to make a refreshing smoothie.
6. Is sugar good after weights training workout?
Liquid carbs and even sugar that eventually gets turned into glycogen are essential nutrients in the post-workout period. After an intensive routine, your body will have used a lot of the stored glycogen which will need to be replenished quickly to keep you going.
When you drink liquid carbs with a high glycemic index, you give the muscles all the nutrition they need when they are in a state to soak up the carbs fast. The glycemic carbs also spike up the insulin level in the body. This will ensure that the carbohydrates are directly sent to the muscle cells.
7. How much protein should you take when weights training?
This is a very common question coming from people interested in muscle building. While protein is crucial for the repair and rebuilding of muscle tissue, overloading on protein will not help as it will simply be flushed out of the system.
Most people with average weight do not need more than 70 gm. of protein each day. If you are into muscle building, you can increase the daily recommended dose to 140 gm. but it would be best to not exceed that amount. Although excess protein will not harm healthy people, it will prove detrimental for individuals who suffer from renal problems and also those who are overweight or diabetic.
How insulin affects weights training?
Insulin is an important storage hormone that redirects the various nutrients to their right places; for instance, insulin is responsible for storing the glucose from the food into the liver and the muscle cells while the amino acids are used for muscle tissue repair and build up. Diabetics develop a condition known as insulin resistance in which the pancreas does not produce enough insulin or the hormone fails to store glucose in the cells; this is one of the primary reasons why diabetes may lead to weight gain and vice versa.
A post and pre work out diet and recovery drinks which are rich in protein and glycemic carbs illicit a very strong response from insulin which results in a powerful anabolic muscle building period. It is normal for body builders to manipulate the amount of insulin in the body through proper diet, exercise and even supplementation.
Regardless of your fitness goals, nutrition is vital and unless you eat properly, you will not be able to build muscle or even lose weight. It is particularly important for people struggling with obesity to understand that starving yourself will not lead to weight loss, instead the metabolic rate will slow down in response making it more difficult to lose weight.
If you are not sure about the food items that you should eat before and after weights training regimens, get in touch with a nutritionist for proper guidance. While weights training is hard, it can yield stupendous results when combined with appropriate dietary practices.
Wrestler Weights Training
When designing a wrestler weights training program there are a number of things to consider. I like to use 5 simple steps when designing a weights training program for wrestlers.
Wrestler Weights Training Program Step #1- Select the Core Exercises
As a strength and conditioning coach for wrestlers and MMA fighters, all too often I have wrestlers come to me and tell me that they want a weights training plan to get in better shape or they want to get stronger. I always ask them what that means. If you want to get in shape does it mean you want to run a 5K in a certain amount of time, are you gassing out in the 3rd period, do you want to lose 5% body fat so you can make weight easier, or do you want to do weighted chinups with a certain amount of weight so you can finish takedowns easier? Putting a concrete number behind your goal will not only let you know when you've reached it, but it will also allow you to better select the exercises that are going to best measure your progress.
For example, if getting into better shape is your goal, and completing a 5K in less than 20 minutes is going to be your indicator and/or the first step major goal you set, then that is one of your core exercises. In a weights training for wrestling plan, the core exercise is the test that you use to measure your progress. It is used to determine the overall success of your strength training program.
When competing in a strength sport like powerlifting the selection of the core exercises is easy; it's the lifts you perform at the meet. If your squat, bench, and/or deadlift go up, then your training cycle was successful. If one or all of the lifts didn't go up then you need to reevaluate.
When looking to select a core exercise(s) for vague goals like"get in shape" or"get stronger" you need to really spend some time thinking exactly what that means to you. What do you do that makes you feel out of shape or weak? Let those things help to determine what may or may not be a good core exercise and develop your wreslter weights training plan from there.
Wrestler Weights Training Program Step #2- Select 2 Derivatives
There are a number of ways to prevent a training plateau from occurring while you're weights training as a wrestler. My favorite way to prevent this from happening is to rotate exercises. Therefore, it is of the utmost importance that you select at least two derivatives that will mimic your core exercise. That way you can rotate the core exercise with an exercise that is similar every 3-5 weeks to prevent boredom and plateauing.
For example, if one of your goals for wrestler weights training program is to increase your upper body strength and you've selected the bench press to be one of your core exercises then you may select a floor press and a close grip bench to be two of your derivatives. You'll then rotate those exercises as your primary lift for the day. For 3-5 weeks you'll bench press, then the next 3-5 weeks you'll floor press, then the last 3-5 weeks you'll close grip bench. After you finish up that training block you'll then return to the bench press to see how much your max has increased. If it increased then it's safe to assume that the floor press and close grip bench (assuming those increased as well) have a positive correlation with your bench press and that continued use of these exercises will lead to further increases in your bench press.
When you return to your core exercise after rotating through the derivatives and you happen to find that your bench press did not go up even though your floor press and close grip benches did, then it is probably safe to assume that those two lifts do not have a direct carryover to your bench. Once you reach this conclusion it is important to then select other derivatives to work into your wrestler weights training program to see what effects they may have both on your strength and wrestling performance.
As you can see, proper derivative exercise selection in your weights training for wrestling plan can be difficult, but it will eventually provide you with a great understanding of what works best for you and what doesn't carryover as well for you which will ultimately lead to better progress through a greater understanding in the long run.
Wrestlers Weights Training Program Step #3- Select Accessory Exercises
Once you have your core exercise(s) and derivatives selected for your wrestler weights training plan, you can then go on to choosing your accessory exercises. Accessory exercises are utilized in a strength training program to provide a number of benefits- increased performance, better injury prevention, better muscular balance, etc. Not every accessory exercise needs to directly simulate the core exercise. For example, there are lots of great strength training accessory exercises for the lats/upper back to perform after you bench. Do the lats actually provide assistance during a bench press in that they help you press the bar? No. However, strong lats provide you with increased stability and help to keep your shoulders in balance from a muscular standpoint. Additionally, as a wrestler, using lots of heavy pulling weights training exercises will provide you with the strength to finish more takedowns and dominate more on top. Also, neglecting to work muscles on the opposite side of the body will lead to imbalances and instabilities which will ultimately lead to injury. So selecting accessory exercises that may not directly complement the core exercise will lead to better long term gains in your weights training for wrestling program.
Here are some examples of suitable accessory exercises if the bench press is one of your core exercises:
-Dumbbell Bench Variations- flat, incline, floor, decline
-Lat Exercises- pullups, pulldowns, different types of rows
-Shoulder Exercises- overhead presses, different types of raises, internal/external rotations
-Trap/Upper Back Exercises- shrugs, upright rows, face pulls
-Triceps Exercises- pressdowns, extensions
-Bicep Exercises- different types of curls
As you can see not all of the exercise categories listed above will directly carryover to a bigger bench, but they will all play a factor in your overall strength training. For instance, while your biceps don't actually move the weight while benching, curls help maintain proper balance around the elbow and may help prevent pain associated with overdeveloped triceps and underdeveloped biceps. Additionally, from a wrestling perspective, adding curls into your strength training for wrestling plan will help increased your weighted chinup which will have you scoring more takedowns. So while curls don't directly contribute to a bigger bench, they will help to promote overall elbow health which will keep you benching for longer periods of time and off the injury reserve list which will also help your further development as a wrestler. Remember- you can't get stronger and better when you're sitting on the sidelines.
Wrestler Weights Training Program Step #4- Design Template
Once you have identified and selected your exercises and everything that you plan on working in to your wrestler weights training program, you can then design the template itself. The template is going to provide you with an outline for your strength training program and will enable you to add in and take out different exercises within a certain category so that you can constantly be making changes without missing a key component. Below is a sample weights training for wrestling template used for the increasing the bench press and overall size when you're out of season.
Exercise #1- Bench Press or Derivative (5×5)
-Accessory Superset #1- Dumbbell Bench Variation and Lat Exercise (4×8)
-Accessory Superset #2- Shoulder Exercise and Upper Back Exercise (3×12)
-Accessory Superset #3- Tricep Exercise and Bicep Exercise (3×10-15)
Sets and reps are completely dependent upon your strength training for wrestling goals. I put my suggestions in parenthesis but by no means are these set in stone. I tend to favor going heavier with fewer reps on core movements and multi-joint accessory movements with a focus on developing strength and power. In the wrestler weights training programs I use I usually have my wrestlers go lighter (especially in the off-season) with more reps on some of the single-joint accessory exercises with a focus on simply working the muscle and promoting equal development and balance within the body.
Wrestler Weights Training Program Step #5- Implement Plan
Finally, once your work is done and your wrestler weights training plan is ready to go; it's time for the real work to begin! Once you begin to implement your strength training plan you must constantly be assessing how things are going. Look back from week to week to see where you're making gains and where you are stalling out. If you have a good block of training, look back to see what exercises you were doing, what weights you were lifting, and what the sets and reps looked like. Similarly, look at the same pieces of information if you have an underproductive block of training and look to make the necessary changes. I won't lie to you, it's a constant battle trying to determine the missing links in your weights training plan especially when you have to factor in all of the wrestling you're doing. It's situation specific and can sometimes take a while to figure it all out. No matter how tough it can get though, it's all worth it in the end so stay focused on your goals, keep an open mind, and train hard as often as you can.
Finally, here's an example of a week of in-season weights training program I had one of my wrestlers perform. By working hard and following the plan he was able to win his 2nd NYS Championship and a few weeks later claim his 3rd High School National Championship. The next year as a True Freshman he won a D1 National Championship.
Wrestler Weights Training Workout 1:
-Cambered Bar Box Squat (5x3)
-1 Pin Pull + 4 Chains (4x3)
-Super set- Power Squat (4x6) and GHR Situp (4x12)
-Triset- Back Extension (4x12) and Reverse Hyper (3x12) and Db Side Bend (3x12)
Wrestler Weights Training Workout 2
-Incline bench press (4x5)
-Pullup (4x5)
-Superset- DB Floor Press (4x10) and Chest Supported Row (4x12)
-Superset- Seated DB Overhead Press (3x10) and DB Upright Row (3x12)
Wrestler Weights Training Workout 3
-Superset- Zercher Squat (3x8) and Weighted Back Extension (3x8)
-Superset- Cable Pulldown Ab (3x10) and Weighted Russian Twist (3x10)
-Superset- DB Curl (4x6) and Cable Pressdown (4x8)
Read More
Wrestler Weights Training Program Step #1- Select the Core Exercises
As a strength and conditioning coach for wrestlers and MMA fighters, all too often I have wrestlers come to me and tell me that they want a weights training plan to get in better shape or they want to get stronger. I always ask them what that means. If you want to get in shape does it mean you want to run a 5K in a certain amount of time, are you gassing out in the 3rd period, do you want to lose 5% body fat so you can make weight easier, or do you want to do weighted chinups with a certain amount of weight so you can finish takedowns easier? Putting a concrete number behind your goal will not only let you know when you've reached it, but it will also allow you to better select the exercises that are going to best measure your progress.
For example, if getting into better shape is your goal, and completing a 5K in less than 20 minutes is going to be your indicator and/or the first step major goal you set, then that is one of your core exercises. In a weights training for wrestling plan, the core exercise is the test that you use to measure your progress. It is used to determine the overall success of your strength training program.
When competing in a strength sport like powerlifting the selection of the core exercises is easy; it's the lifts you perform at the meet. If your squat, bench, and/or deadlift go up, then your training cycle was successful. If one or all of the lifts didn't go up then you need to reevaluate.
When looking to select a core exercise(s) for vague goals like"get in shape" or"get stronger" you need to really spend some time thinking exactly what that means to you. What do you do that makes you feel out of shape or weak? Let those things help to determine what may or may not be a good core exercise and develop your wreslter weights training plan from there.
Wrestler Weights Training Program Step #2- Select 2 Derivatives
There are a number of ways to prevent a training plateau from occurring while you're weights training as a wrestler. My favorite way to prevent this from happening is to rotate exercises. Therefore, it is of the utmost importance that you select at least two derivatives that will mimic your core exercise. That way you can rotate the core exercise with an exercise that is similar every 3-5 weeks to prevent boredom and plateauing.
For example, if one of your goals for wrestler weights training program is to increase your upper body strength and you've selected the bench press to be one of your core exercises then you may select a floor press and a close grip bench to be two of your derivatives. You'll then rotate those exercises as your primary lift for the day. For 3-5 weeks you'll bench press, then the next 3-5 weeks you'll floor press, then the last 3-5 weeks you'll close grip bench. After you finish up that training block you'll then return to the bench press to see how much your max has increased. If it increased then it's safe to assume that the floor press and close grip bench (assuming those increased as well) have a positive correlation with your bench press and that continued use of these exercises will lead to further increases in your bench press.
When you return to your core exercise after rotating through the derivatives and you happen to find that your bench press did not go up even though your floor press and close grip benches did, then it is probably safe to assume that those two lifts do not have a direct carryover to your bench. Once you reach this conclusion it is important to then select other derivatives to work into your wrestler weights training program to see what effects they may have both on your strength and wrestling performance.
As you can see, proper derivative exercise selection in your weights training for wrestling plan can be difficult, but it will eventually provide you with a great understanding of what works best for you and what doesn't carryover as well for you which will ultimately lead to better progress through a greater understanding in the long run.
Wrestlers Weights Training Program Step #3- Select Accessory Exercises
Once you have your core exercise(s) and derivatives selected for your wrestler weights training plan, you can then go on to choosing your accessory exercises. Accessory exercises are utilized in a strength training program to provide a number of benefits- increased performance, better injury prevention, better muscular balance, etc. Not every accessory exercise needs to directly simulate the core exercise. For example, there are lots of great strength training accessory exercises for the lats/upper back to perform after you bench. Do the lats actually provide assistance during a bench press in that they help you press the bar? No. However, strong lats provide you with increased stability and help to keep your shoulders in balance from a muscular standpoint. Additionally, as a wrestler, using lots of heavy pulling weights training exercises will provide you with the strength to finish more takedowns and dominate more on top. Also, neglecting to work muscles on the opposite side of the body will lead to imbalances and instabilities which will ultimately lead to injury. So selecting accessory exercises that may not directly complement the core exercise will lead to better long term gains in your weights training for wrestling program.
Here are some examples of suitable accessory exercises if the bench press is one of your core exercises:
-Dumbbell Bench Variations- flat, incline, floor, decline
-Lat Exercises- pullups, pulldowns, different types of rows
-Shoulder Exercises- overhead presses, different types of raises, internal/external rotations
-Trap/Upper Back Exercises- shrugs, upright rows, face pulls
-Triceps Exercises- pressdowns, extensions
-Bicep Exercises- different types of curls
As you can see not all of the exercise categories listed above will directly carryover to a bigger bench, but they will all play a factor in your overall strength training. For instance, while your biceps don't actually move the weight while benching, curls help maintain proper balance around the elbow and may help prevent pain associated with overdeveloped triceps and underdeveloped biceps. Additionally, from a wrestling perspective, adding curls into your strength training for wrestling plan will help increased your weighted chinup which will have you scoring more takedowns. So while curls don't directly contribute to a bigger bench, they will help to promote overall elbow health which will keep you benching for longer periods of time and off the injury reserve list which will also help your further development as a wrestler. Remember- you can't get stronger and better when you're sitting on the sidelines.
Wrestler Weights Training Program Step #4- Design Template
Once you have identified and selected your exercises and everything that you plan on working in to your wrestler weights training program, you can then design the template itself. The template is going to provide you with an outline for your strength training program and will enable you to add in and take out different exercises within a certain category so that you can constantly be making changes without missing a key component. Below is a sample weights training for wrestling template used for the increasing the bench press and overall size when you're out of season.
Exercise #1- Bench Press or Derivative (5×5)
-Accessory Superset #1- Dumbbell Bench Variation and Lat Exercise (4×8)
-Accessory Superset #2- Shoulder Exercise and Upper Back Exercise (3×12)
-Accessory Superset #3- Tricep Exercise and Bicep Exercise (3×10-15)
Sets and reps are completely dependent upon your strength training for wrestling goals. I put my suggestions in parenthesis but by no means are these set in stone. I tend to favor going heavier with fewer reps on core movements and multi-joint accessory movements with a focus on developing strength and power. In the wrestler weights training programs I use I usually have my wrestlers go lighter (especially in the off-season) with more reps on some of the single-joint accessory exercises with a focus on simply working the muscle and promoting equal development and balance within the body.
Wrestler Weights Training Program Step #5- Implement Plan
Finally, once your work is done and your wrestler weights training plan is ready to go; it's time for the real work to begin! Once you begin to implement your strength training plan you must constantly be assessing how things are going. Look back from week to week to see where you're making gains and where you are stalling out. If you have a good block of training, look back to see what exercises you were doing, what weights you were lifting, and what the sets and reps looked like. Similarly, look at the same pieces of information if you have an underproductive block of training and look to make the necessary changes. I won't lie to you, it's a constant battle trying to determine the missing links in your weights training plan especially when you have to factor in all of the wrestling you're doing. It's situation specific and can sometimes take a while to figure it all out. No matter how tough it can get though, it's all worth it in the end so stay focused on your goals, keep an open mind, and train hard as often as you can.
Finally, here's an example of a week of in-season weights training program I had one of my wrestlers perform. By working hard and following the plan he was able to win his 2nd NYS Championship and a few weeks later claim his 3rd High School National Championship. The next year as a True Freshman he won a D1 National Championship.
Wrestler Weights Training Workout 1:
-Cambered Bar Box Squat (5x3)
-1 Pin Pull + 4 Chains (4x3)
-Super set- Power Squat (4x6) and GHR Situp (4x12)
-Triset- Back Extension (4x12) and Reverse Hyper (3x12) and Db Side Bend (3x12)
Wrestler Weights Training Workout 2
-Incline bench press (4x5)
-Pullup (4x5)
-Superset- DB Floor Press (4x10) and Chest Supported Row (4x12)
-Superset- Seated DB Overhead Press (3x10) and DB Upright Row (3x12)
Wrestler Weights Training Workout 3
-Superset- Zercher Squat (3x8) and Weighted Back Extension (3x8)
-Superset- Cable Pulldown Ab (3x10) and Weighted Russian Twist (3x10)
-Superset- DB Curl (4x6) and Cable Pressdown (4x8)
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