I’m a college wrestler and this is the workout split I came up with from past experience as well as reading lots of T-Mag articles:
Monday: Power cleans, squats, push press, one-leg squats, calf press, lateral raise (shoulders)
Teusday: Flat bench, Dips, Incline flys, pullups, bent-over barbell row, dumbell pullovers
Thursday: Snatch, Deadlift, Overhead squat, one-arm cleans, dumbell jump squats, grip excercises (wrist curls and plate holds)
Friday: Incline Bench, Close Grip Bench, pull ups, cable rows, ab training (crunches, hanging pikes, sandow side bends)
How does this sound? I am no expert so any and all advise is welcome. I am a heavyweight, so maintaining weight is not an issue for me as it is for other wrestlers, in fact I am trying to put on a good deal of size. What would be a good rep scheme over the course of the summer for optimizing mass and strength? Thanks.