Good call RLewis. Merc, you need legs to really spark growth in general. Wrestling will get you cut up as all hell...so I would leave those for while you are at your practice as well.
Leave iso's out of it and stick to compound moves. Those will be much more applicable towards wrestling.
I always used to use the excuse I didn't have equipment for it, but getting some advice and searching around, I found some ways I can work my legs with the right excercises without weights. And I also just got a BP, so I used the bar for deads. Now I just need to get my form on target
( I had a bad experience with deads yesterday lol)
I would scrap this as well, if youre looking to lift four times a week I would go with an upper/lower split. Give details too, (sets, reps, exercises) not just body parts...for when you come back with a new routine
I'll be back at the most within 2 days or so, I'm strapped for work these next few days. I was going to put sets, excercises, reps, and weights...but I guess I got lazy and don't actually know what to do for some of them, I planned on finding some out and testing some weights.
Yeah merc, you def need to add a squat movement and a dead movement. I don't think you necessarily have to do any arm iso's either. If you want to do a split, I agree with AJP, use an upper/lower split routine.
I just started considering squats, and yesterday I did some deads in my backyard. I still have to wait a while because my mom is trying to finish the basement before my little weight room can go in there :/ So I have to do them in 45 degree weather
I'm looking at Russ's journal and his set up that he has. I think I might base/use his for most of it. Maybe add some other things in.
I wrote a paper on strength training for hte wrestler about a year ago. When martialartsplanet is back up, I'll throw you the length. But yeah...you need fullbody stuff. Since I'm lazy at the moment...I'll recommend Defranco's Westisde 4 skinny bastards (even though it's upper/lower but he has the strongman stuff in there too).
You need HOC (high octane cardio) or energy systems work (as Thib would say) where you push yourself anaerobically for 3 minute intervals like you would in a wrestling match.
An example:
20 rep light weight power cleans followed by 1 minute of sledghammer swings followed by 1 minute or so of jumping rope.
Conditioning, conditioning, conditioning
Work on grip strength, posterior chain strength, and upper body hand fighting strength...and technique is paramount.
I'd be more than interested in checking out that paper evo, thanks. Wouldn't I need some upper body work if I were to wrestle and use different techniques and arm movements? I def need to do more reading.
I feel like I did when I came here to this site for the first time. Lost. But that's ok, it means I just have to work a little harder on it. This was actually based off of my first routine I ever made for myself, I've only made 2 routines for myself since I started lifting seriously. So I need to do a lot of research on these things and get the routine down. Thanks a ton to all of you that commented, it's more than appreciated. I'll have a new, more detailed, routine up within the next few days. Thanks again guys.
