T Nation

17 Y/O Wrestler

I’v been a lurker for awhile now, I figure I oughta post.
I’m 17 years old, and I’m striving to be the Canadian freestyle wrestling champ of 2k7.

This is prewrestling season so i’m concentraing on strength training right now.
I am 180 pounds right now - 5’9, I think 14% body fat (last time i checked a couple months ago).
I don’t bench period, although last week out of curiosty I tested max and got 205.(freeweight with spotter of course 1X4)
Anyways heres my current routine. I try and do this 4 days a week.

Morning routine (roughly 35-40 minutes)
4X4 lat pull downs (3/4 of all the things in the machine)
4X4 pec flys (I use all the block thingies in the machine)
4X4 leg extention (same thing as above)
12X3 Leg press (same thing as above, this routine cause i have a bit of a musccle imbalance, my quads need to be bigger in comparison to my hammys)
Neck bridges upon neck bridges
25X4 ab twists with a 12 pound medicine ball in each arm
4X4 snatches (a 45 pounder per arm, freeweight)

Afternoon workout
(normally 60-70 minutes)
4X4 Clean and split jerk 115 pounds (and no dropping wieght bar)
4X4 Dead lifts 225 pounds
4X4 Pull ups
20X3 wieghted crunches
12X3 each arm 45lb’rs hammer curls
4X4 squat machine (no spotter) 225-250 pounds
4X4 rows (machine, whole stack)
4X4 Shoulder press (machine, whole stack)
4X4 abductor flys (half stack, I do this for my gaurd for meh ju jitsu/judo)

Please critique away. BTW i lift in my schools gym, alone, so I normally don’t have a spotter, I have a friend whos a provincial olympic style lifter silver medalist coming in wednesday to help with my form, so i should be able to do way more wieght than what I’m doing. BTW, you guys are awesome!

http://myspace-796.vo.llnwd.net/01293/69/76/1293556796_l.jpg

Hey Jonesy. Less volume, dude. I have toldja before :wink: otherwise, looks ok. Basically, if you’re doing chins, why lat pulldowns ?

If you’re doing clean and jerks and snatches…well man, you’re working everything…so, to what point is there doing anything else except maybe some pressing and squatting ?

[quote]t3h_Squirr3l wrote:
Hey Jonesy. Less volume, dude. I have toldja before :wink: otherwise, looks ok. Basically, if you’re doing chins, why lat pulldowns ?

If you’re doing clean and jerks and snatches…well man, you’re working everything…so, to what point is there doing anything else except maybe some pressing and squatting ? [/quote]

To work my lats very hard, specifically, then the stabalizer muscles.
And I definately want to add the presses and squats soon enough.
[photo]3525[/photo] my pic today on oct 15.

[quote]t3h_Squirr3l wrote:
Hey Jonesy. Less volume, dude. I have toldja before :wink: otherwise, looks ok. Basically, if you’re doing chins, why lat pulldowns ?

If you’re doing clean and jerks and snatches…well man, you’re working everything…so, to what point is there doing anything else except maybe some pressing and squatting ? [/quote]

Having a good grip and good arm strength is very important.

[quote]ExtraGloria wrote:
t3h_Squirr3l wrote:
Hey Jonesy. Less volume, dude. I have toldja before :wink: otherwise, looks ok. Basically, if you’re doing chins, why lat pulldowns ?

If you’re doing clean and jerks and snatches…well man, you’re working everything…so, to what point is there doing anything else except maybe some pressing and squatting ?

To work my lats very hard, specifically, then the stabalizer muscles.
And I definately want to add the presses and squats soon enough.
[photo]3525[/photo] my pic today on oct 15.[/quote]

What’s wrong with your hair?

[quote]Smitty88 wrote:
ExtraGloria wrote:
t3h_Squirr3l wrote:
Hey Jonesy. Less volume, dude. I have toldja before :wink: otherwise, looks ok. Basically, if you’re doing chins, why lat pulldowns ?

If you’re doing clean and jerks and snatches…well man, you’re working everything…so, to what point is there doing anything else except maybe some pressing and squatting ?

To work my lats very hard, specifically, then the stabalizer muscles.
And I definately want to add the presses and squats soon enough.
[photo]3525[/photo] my pic today on oct 15.

What’s wrong with your hair?
[/quote]

Its a fat, canadian Eminiem.

I know I’ve pushed this supplement several times on this site, but I would think Beta-7 would be a huge advantage for a wrestler. Personally, I think it is one of the best supplements Biotest has come out with, I love this stuff, and it is supposed to be good for you and OK for a teenager, my son is just about your age and loves the stuff.

Thats not very nice, and I’ll have you know I hate rap music and the like.
I’m a nerd. And I’m not fat…

Welcome to T-Nation, Jonesy. If you post a picture, you’ll be ripped to shreds by these folks lol.

For the most part everything looks ok but you really need to for the most part take out allot of the work you are doing on machines. First of all the leg press, leg extension and leg curl have little if any transfer to athletics and so does the pec flye. Also I would stop doing lat pull-downs altogether and add in some chins/pull-ups. When training for athletics don?t break down your body into body parts because after all this isn?t bodybuilding try and break things down into push, pull, squat and full body explosive movement. As a wrestler neck bridges and chin-ups are something you may want to start doing daily. If you need help putting together a more complete routine check out Christian T?s article ?Renaissance Body Development?.

Frank

[quote]Frankepc wrote:
For the most part everything looks ok but you really need to for the most part take out allot of the work you are doing on machines. First of all the leg press, leg extension and leg curl have little if any transfer to athletics and so does the pec flye. Also I would stop doing lat pull-downs altogether and add in some chins/pull-ups. When training for athletics don?t break down your body into body parts because after all this isn?t bodybuilding try and break things down into push, pull, squat and full body explosive movement. As a wrestler neck bridges and chin-ups are something you may want to start doing daily. If you need help putting together a more complete routine check out Christian T?s article ?Renaissance Body Development?.

Frank
[/quote]

Give this man a beer lol ! He’s right and you know it.

First off, like everyone said - get off the machines, and take the volume down.

Second, it is important not to forget about your conditioning - just wrestling isn’t going to be enough. When I was prepping for the U.S. Open last year (BJJ) I did workouts like this:

3 rounds
1 minute air squats
1 minute wall-to-wall sprints
2 minutes grappling
1 minute rest

Stuff like that will transfer to wrestling very well. How many days a week are you lifting? I would suggest doing some “easy” conditioning work on your lifting days - some rowing would be good, because it doesn’t hurt your joints and provides a good workout - and harder workouts like this one on your non-lifting days.

Remember that a huge part of making strength and conditioning gains is your diet and your recovery - at least 8 hours a night, every night. Turn off the TV and get to bed! Eat big, but eat clean - lean meats, veggies, nuts, some fruit, drink tons of water. Get your fish oils, and eat breakfast every day.

Hope this helps, and good luck!

I’m lifting 4 out of 5 of the weekdays, a morning and afternoon session for both. In fact, 15 minutes from now i’ll be starting my afternoon workout.
Thanks for the advice, but question;
Whats wrong with a lat pull down machine? I mean it simulates exactly the movement of yanking someones head down, which I do all the time in wrestling.

I’m not expert on why machines don’t carry over to athletics, but to my understanding it is as simple as this, for the most part:

Machines isolate muscles. Athletics don’t.

When you perform a snap-down, you are using a lot more than just your lats.

hey i did wrestling before, but ended up quiting because of personal reasons. Anyway the best advice i can offer u is stop with the stupid laterial raise, lat machine, squat machine stuff. I remeber some of the guys on the team were state champs, they never even touched a lat machine and only did pullups and compund movements.

so baically stick to

squat
deadlift
pull/chin up
bench
leg lifts
bent over row
military press

do them explosivly and run or sprint

Thanks guys, I appreciate the info.

[quote]mrl179 wrote:
so baically stick to

squat
deadlift
pull/chin up
bench
leg lifts
bent over row
military press

[/quote]

What exercises do you recommend for leg-lifts?

well leg lifts i think are basically the best ab excercises you can do, just find a place to hang from like a a pullup bar. It’s good to do this exercise after something like barbell squats, as it will decompress the spine and relax the back muscles. Keep your legs straight, just short of having your knees locked. Point your toes, and lift your legs so that they come all the way up and your feet touch the pullup bar. MAKE SURE YOU PULL AS IF YOU WERE TRYING TO DO A PULLUP when lifting up your legs, or you will not get them very high. It is something mechanical with the body. You just have to pull so that your abs can pull up your legs high. Also, DO NOT LOOK SKYWARDS WHEN DOING THIS. This is a common thing as the exercise is very difficult at first and many people’s forearms start burning as well while holding onto the bar, so they look upwards and groan. Don’t do it. You’ll find your legs suddenly can go much higher, but this is more a mechanical thing rather than abdominal strength. Do about 3 sets of 5 reps or 5 reps of 3 sets. DO NOT SWING YOUR LEGS UP AND LET THEM FALL DOWN. THIS DOES NOTHING FOR STRENGTH. LIFT THEM UP AS HIGH AS YOU CAN GET THEM, THEN LOWER THEM BACK DOWN SLOWLY. IF YOU ONLY GET HALFWAY, OH WELL, YOUR STRENGTH WILL INCREASE. DON’T CHEAT.
This exercise is so wonderful; it builds up forearm strength, it builds up REAL abdominal strength, it forces you to get flexible hamstrings so that you can lift your legs high up, it decompresses the spine and relaxes the back, etc…you will find that upon doing this exercise, your abs won’t burn, but they will be tight the next day if they are weak. Stretch them by arching your back. You will find as you get stronger that when you go to do exercises such as flares, your legs will feel 50 pounds lighter; this is because your abs are so much stronger!

also if you cant do them right away just tuck ur knees and to tuck leg raises.

*add leg lifts to program

cheers!

Thanks, I will do.