Weight Training
Under Construction Please Be Patient
Wrestling off-season program Preseason Program In Season Program Abdominal Cardiovascular
Wrestling off-season program
Strength Training Weeks 1-4
Days one and three
| Muscle group | Exercise | Sets | Repetitions |
| Chest | barbell bench press | 5 | 8, 6, 4, 2, 1 |
| Shoulders | barbell military press | 5 | 8, 6, 4, 2, 1 |
| Chest | inclined barbell bench press | 5 | 8, 6, 4, 2, 1 |
| Legs | leg curls | 5 | 10, 8, 6, 4, 2 |
| Triceps | close-grip bench press | 4 | 10, 10, 8, 8 |
| Legs/lower back | good mornings | 4 | 15, 15, 15, 15 |
Days two and four
| Muscle group | Exercise | Sets | Repetitions |
| Back | wide-grip lat pull downs | 4 | 8, 8, 8, 8 |
| Biceps/forearms | hammer curls | 4 | 12, 10, 8, 6 |
| Legs | squats | 5 | 10, 8, 6, 4, 2 |
| Legs | leg extensions | 4 | 8, 8, 6, 6 |
| Back | bent-over barbell rows | 4 | 8, 8, 8, 8 |
| Legs | lunges | 4 | 10, 8, 8, 6 |
Power training Weeks 5-8
Days one and three
| Muscle group | Exercise | Sets | Repetitions |
| Chest | dumbbell bench press | 3 | 10, 10, 10 |
| Shoulders | push press | 3 | 12, 12, 12 |
| Chest | inclined dumbbell bench press | 3 | 12, 12, 12 |
| Legs | leg curls | 3 | 12, 12, 12 |
| Chess/shoulders | Dips | 2 | cannot do any more |
| Legs | calf raises | 3 | 20, 20, 20 |
Days two and four
| Muscle group | Exercise | Sets | Repetitions |
| Back | wide-grip pull-ups | 2 | cannot do any more |
| Biceps/forearms | reverse curls | 3 | 12, 12, 12 |
| Legs | squats | 4 | 10, 10, 10 |
| Legs | box steps | 3 | 12, 12, 12 |
| Back | T-bar rows | 3 | 12, 12, 12 |
| Legs | power cleans | 3 | 10, 10, 10 |
Strength Training Weeks 9-12
Days one and three
| Muscle group | Exercise | Sets | Repetitions |
| Chest | barbell bench press | 5 | 8, 6, 4, 2, 1 |
| Back | Close-grip lat pull downs | 4 | 8, 8, 8, 8 |
| Shoulders | barbell military press | 5 | 8, 6, 4, 2, 1 |
| Legs | leg curls | 5 | 10, 8, 6, 4, 2 |
| Legs/lower back | good mornings | 4 | 15, 15, 15, 15 |
| Chest | incline barbell bench | 5 | 8, 6, 4, 2, 1 |
Days two and four
| Muscle group | Exercise | Sets | Repetitions |
| Legs | squats | 5 | 10, 8, 6, 4, 2 |
| Legs | dead lift | 5 | 10, 8, 6, 4, 2 |
| Biceps | preacher curls | 4 | 12, 10, 8, 6 |
| Triceps | tricep push downs | 4 | 12, 10, 8, 6 |
| Bicep/forearms | reverse curls | 4 | 12, 10, 8, 6 |
| Triceps | triceps kick backs | 4 | 12, 10, 8, 6 |
| Bicep/forearms | hammer curls | 4 | 8, 8, 6, 6 |
Power training Weeks 13-16
Days one and three
| Muscle group | Exercise | Sets | Repetitions |
| Chest | dumbbell bench press | 3 | 12, 12, 12 |
| Back | close grip pull-ups | 3 | cannot do any more |
| Shoulders | push press | 3 | 12, 12, 12 |
| legs | leg curls | 3 | 15, 15, 15 |
| Legs | calf raises | 3 | 20, 20, 20 |
| Chess/shoulders | dips | 3 | cannot do any more |
Days two and four
| Muscle group | Exercise | Sets | Repetitions |
| Legs | power cleans | 3 | 10, 10, 10 |
| Legs | box steps | 3 | 12, 12, 12 |
| Biceps | concentration curls | 4 | 15, 15, 15, 15 |
| Triceps | tricep curls | 4 | 15, 15, 15, 15 |
| Triceps | bench dips | 3 | cannot do any more |
| Biceps/forearms | hammer curls | 3 | 12, 12, 12 |
Day one
| Muscle group | Exercise | Sets | Repetitions |
| Legs | squats | 4 | weeks one and two sets of 10 repetitions weeks three and four sets of 8 repetitions weeks five and six sets of 6 repetitions
|
| Legs | leg press | 3 | |
| Shoulders | front raises | 3 | |
| Shoulders | standing flyes | 3 | |
| Biceps/forearms | hammer curls | 4 | |
| Forearms | behind the back wrist curls | 4 |
Day two
| Muscle group | Exercise | Sets | Repetitions |
| Chest | incline barbell bench press | 4 | weeks one and two sets of 10 repetitions weeks three and four sets of 8 repetitions weeks five and six sets of 6 repetitions
|
| Chest | flyes | 3 | |
| Back | wide grip lat pull downs | 4 | |
| Back | bend over barbell rows | 3 | |
| Triceps | tricep push downs | 4 | |
| Triceps | skull crushers | 3 |
Day three
| Muscle group | Exercise | Sets | Repetitions |
| Legs | lunges | 4 | weeks one and two sets of 10 repetitions weeks three and four sets of 8 repetitions weeks five and six sets of 6 repetitions
|
| Legs | power cleans | 3 | |
| Legs | standing calf raises | 4 | |
| Shoulders | barbell military press | 3 | |
| Shoulders | push press | 3 | |
| Forearms | reverse wrist curls | 4 |
Day four
| Muscle group | Exercise | Sets | Repetitions |
| Chest | barbell bench press | 4 | weeks one and two sets of 10 repetitions weeks three and four sets of 8 repetitions weeks five and six sets of 6 repetitions
|
| Chest | incline flyes | 3 | |
| Back | T-bar rows | 4 | |
| Back | one arm dumbbell rows | 3 | |
| Triceps | triceps kickbacks | 4 | |
| Triceps | dumbbell triceps curls | 3 |
Odd weeks
Days one and two
| Muscle group | Exercise | Sets | Repetitions |
| Legs | squats | 4 | 12, 10, 8, 6 |
| Legs | lunges | 3 | 12, 12, 12 |
| Chest | barbell bench press | 3 | 10, 10, 10 |
| Back | wide grip pull-ups | 3 | cannot do any more |
| Back | seated cable rows | 3 | 12, 12, 12 |
| Shoulders | barbell military press | 3 | 15, 15, 15 |
Even weeks
Days one and two
| Muscle group | Exercise | Sets | Repetitions |
| Legs | leg press | 4 | 10, 10, 10, 10 |
| Legs | lunges | 3 | 12, 12, 12 |
| Chest | inclined barbell bench press | 4 | 12, 12, 12, 12 |
| Back | wide grip pull down's | 3 | 12, 12, 12 |
| Back | one armed dumbbell rows | 3 | 10, 10, 10 |
| Shoulders | upright rows | 3 | 12, 12, 12 |
Five minutes of continuous jump rope.
20 minutes running.