College wrestling off season workouts pdf downloads

 · Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. The lifting program the Riders Wrestling team will have a twenty week percentage based program for the four core lifts. The core lifts are Bench Press, Behind the Head Seated maximum benefits of the off season training program. The twenty week program is File Size: KB.  · Wrestling Strength (PDF) Having trouble viewing this document? Install the latest free Adobe Acrobat Reader and use the download link below.

Get in, work your butt off, and get out. Here is a basic in-season weight lifting program that would be a great start for a high school wrestling team: Monday (Heavy) - Push Day: Squat 4×5, min rest. Dumbbell Incline Bench 4×5, min rest. Lunges 3×5 (each leg), 90 seconds-3 min rest. The winter months give football players valuable time to commit to a full off-season football workout plan. Take advantage of your extra time this winter to get better at your position and get. Not only that, but it is very easy to over-train during the season if you don't know what you're doing and/or continue with your off-season workouts due to the increased demands of sport practice. An in-season program should be simple, and easy to auto-regulate due to the ever changing landscape of in-season wrestling and student athletes.

maximum benefits of the off season training program. The twenty week program is broken down into five different parts: First Quarter, Second Quarter, Third Quarter, Fourth Quarter, and Overtime. Each part of the program has different phases of weights, sets, and repetitions which will work all parts of muscle growth, as well as. Strength Program Week • This program is meant to increase speed and build strength. • It is set up like a wrestling match. Good wrestlers will work hard for three periods. Champions win in Overtime. • The overtime workout is optional, It is a more wrestling sports specific workout. Several rules while you are working out. 1. Flexibility/Mobility (PDF) Shoulder/Scap Strength (PDF) Extra Conditioning 1 (PDF) Extra Conditioning 2C (PDF) Extra Conditioning 3 (PDF) Cone Drills (PDF) Core Training (PDF) Upper Body Mass.