T Nation

How's This Look for Wrestling?

Monday
speed work…
light cleans or snatch (alt every workout)
med ball
maybe some light sprinting

main
bench or press 531
steep incline (bench day) or close grip bench 5’s progression
chins for a rep goal

abs/prehab
band pull aparts, light pressdowns, light flyes - [rehab
standing abs with band - explosive

thur
speed work: light cleans or snatches…sprint or jump

squat or pull 531
front squat 5’s on pull day, zerchers 5’s on squat day
core (hypers, leg raises)
rows superset with high rep shrugs- grip fail on
light curls 2-3x

sat
sprint and or jumps
power cleans 3x3 or snatch singles
med ball… some varied throwing
some form of a complex for fun or a lot on the heavy bag or drills… whatever mood
neck - just because otherwise its conditioning day 2 sets each way for reps

Other… actually work harder during practice, frequent mobility work. no fancy plans for conditioning. I don’t believe in it.

Will probably vary the assistance some every cycle but not by much

will probably switch CGBP for floor press here and there… and some form of sumo variation in place of zerchers… might use a rope instead of band pressdowns and mess with ab training. Otherwise not much else

when peaking for a comp…will switch to singles and drop any first, last set stuff, rep records and go easy on 5’s and crank up the comditining/drills to 3x week and mobility twice a day 7x week

I will probably plan a 7 week peak where i gradually increase cardio and decrease it a week before to a total deload/mobility and light drills

Not exactly what I would do (this is all highly detailed in the 5/3/1 and Sports) - but if you believe in it, that is the key

[quote]Jim Wendler wrote:
Not exactly what I would do (this is all highly detailed in the 5/3/1 and Sports) - but if you believe in it, that is the key[/quote]

ok I will check it out… I was more interested in my choice of 5’s work i like steep inclines for press work because my lower back is a lil crap with OH some days and zerchers/fronts seem like they’d carry over well to picking up people. For now I am gonna stick to the SSS workout but only 2x week. I am getting beat up at jiu jitsu

thank you

Pointless movement - light cleans or snatch (alt every workout)

[quote]Wanabsedated wrote:

[quote]Jim Wendler wrote:
Not exactly what I would do (this is all highly detailed in the 5/3/1 and Sports) - but if you believe in it, that is the key[/quote]

ok I will check it out… I was more interested in my choice of 5’s work i like steep inclines for press work because my lower back is a lil crap with OH some days and zerchers/fronts seem like they’d carry over well to picking up people. For now I am gonna stick to the SSS workout but only 2x week. I am getting beat up at jiu jitsu

thank you[/quote]

Lifting is GPP

[quote]Jim Wendler wrote:

[quote]Wanabsedated wrote:

[quote]Jim Wendler wrote:
Not exactly what I would do (this is all highly detailed in the 5/3/1 and Sports) - but if you believe in it, that is the key[/quote]

ok I will check it out… I was more interested in my choice of 5’s work i like steep inclines for press work because my lower back is a lil crap with OH some days and zerchers/fronts seem like they’d carry over well to picking up people. For now I am gonna stick to the SSS workout but only 2x week. I am getting beat up at jiu jitsu

thank you[/quote]

Lifting is GPP[/quote]

Yeah, i guess switching the thought process about lifting for this sport is a good idea. Lifting as GPP. I don’t thik there are really functional movements either… but seems that zerchers would help condition and my quads are lacking so front squats or olympic squats

I thought often snatches and cleans were a bit pointless too but I was only having them there to practice my form on them…because i suck badly at them, sort of included in warming up before med ball/etc then trying to hit a decent power clean or power snatch on the conditioning day. My main speed work will just be med ball, jumps or sprints.

so really the workout will be focused on
med ball, tosses, rotation or slams
jumps or sprint… on a box or long jump, sprint starts or for time
2 main movements, lats, mid section
prehab

Saturday is
power snatch or clean slow progression 3’s or 1’s
a sprint workout
some burpees or some circuit by feel, if beat up just do longer sprints and cut this.
neck (sunday is rest day so i figure a good day for this, I dont wanna strain neck that much)

Tons of mobility before bjj class, daily and sunday to prep for week

out da door

Snatches and cleans aren’t pointless- doing them “light” is - the nature of these movements requires that you use speed in the lift and in order to get something out of the movement, the weight has to be heavy enough. If you are going to be in the weight room, get stronger.
Somewhere along the way the concept of strength has been pissed away by the aerobic loving, circuit jerking Paleo-Abdominal YouTube Jockeys.

Get stronger.

oh, i will def do them heavy on one day… and just try to get better the others. Something similar to your 3x week powerclean routine

my goal is raw strength but the sprints will mainly just be for strength, I only think one extra day for conditioning after everything else is plenty so on sat i will try to do something longer or faster till exhaustion. I only wanted to do a circuit for fun… I dont believe in specificity, Just energy system work. Just trying to keep everything as simple as possible…while still getting better at power cleans

Fabbed this up from your article. Would it be fine to add cleans on saturday?

Its basically your article with a 2x2x2 template. My hardest days at practice are mon,wed,fri so moved the mobility and cond work around a bit. When training for a fight ill do an easier 2x week upper lower split.

Monday
Speed work, warm up
Bench 531
Squat 531
Dips or incline 3x
Chins
Core, prehab …10-15" …hypers, band abs, band curls, rotator.

Conditioning on tuesday and a tempo run easy

Wed mobility only

Thursday
Speed work
Deadlift 531
Press 531
Rows
Single leg squat 2-3x
Core, prehab… Leg raises , rotator, light pressdowns.

Friday light cardio, mobility

Saturday …conditioning, grip, neck 2-3 sets of biceps.

Not gonna bother with weighted walks unless on tuesday,wed,friday i get enough of that kinda work at practice i think…

If I may interject…

Saturday - conditioning and grip. And you’re a wrestler. Yet, you don’t want to do loaded carries. I’d argue that any hand-held loaded carry (not some variant like Zercher) should be at the TOP of your list. Conditioning + grip + direct carryover to sport at the same time.

Then again, apparently I am a total newb and have no idea what I am talking about. That was news to me though.

[quote]mutantcolors wrote:
If I may interject…

Saturday - conditioning and grip. And you’re a wrestler. Yet, you don’t want to do loaded carries. I’d argue that any hand-held loaded carry (not some variant like Zercher) should be at the TOP of your list. Conditioning + grip + direct carryover to sport at the same time.

Then again, apparently I am a total newb and have no idea what I am talking about. That was news to me though.[/quote]

I have limited equipment. 110lb dumbbells arent gonna cut it for carries. Aso the weight room is small. I was just gonna do plate holds or shrugs

[quote]Jim Wendler wrote:
Snatches and cleans aren’t pointless- doing them “light” is - the nature of these movements requires that you use speed in the lift and in order to get something out of the movement, the weight has to be heavy enough. If you are going to be in the weight room, get stronger.
Somewhere along the way the concept of strength has been pissed away by the aerobic loving, circuit jerking Paleo-Abdominal YouTube Jockeys.

Get stronger.[/quote]

absolutely great quote!

[quote]tokon wrote:

[quote]Jim Wendler wrote:
Snatches and cleans aren’t pointless- doing them “light” is - the nature of these movements requires that you use speed in the lift and in order to get something out of the movement, the weight has to be heavy enough. If you are going to be in the weight room, get stronger.
Somewhere along the way the concept of strength has been pissed away by the aerobic loving, circuit jerking Paleo-Abdominal YouTube Jockeys.

Get stronger.[/quote]

absolutely great quote![/quote]

It is. But my main goal was to structure a program that allowed me to strength train vs the already super high demand my body is under. Im not looking to do crossfit type shit. Thats why my original idea was less volume than the typical 531 for athletes.