I can tell you are very intense about getting stronger for the upcoming season. I wish you much luck btw. I have 6 years of wrestling under my belt, so I know what its like.
I’m looking over your workouts, and none of it is indicative of your primary goals.
You’re working on a semi mass building program, and yet you want to stay light.
Besides the jumping split squats, you have no other ‘explosive’ exercises.
Unnecessary muscle is going to hinder you. It’s gonna make the weight cut harder. And during the season, when you are already fucked up from regular practice, you wont have any time to lift.
What I mean is that you’re gonna end up losing all that unnecessary muscle anyway.
I agree that you should focus on explosiveness. But rather focusing on strength, look to encourage POWER from your workouts.
That rope pull is probably the best exercise you got on here.
I would try focusing on these movements/exercises
and wtf is this
Bulgarian Split Squat Jump
6x3xBW each leg
I have no idea how to format my reps and sets, so I always go sets, reps, weight.
I was specfic with my goals but they’ve changed a bit. I want to get very strong and according to what I’ve read, a bigger muscle is more likely to become a strong muscle. When I said I don’t want to get bigger, I was a bit too strict with that because I can afford gaining a bit of mass, (I was the smallest out of the top guys last year) and I like where my weights sitting at right now.
All my big lower body movements are on rotation, so next week will be box squats and the next cycle will be deadlifts.
As for the power movements, cleans take a while to learn. I practice them about once a week and as soon as Im comfortable with them ill add them in, because I know how important they are.
I can’t do any of that underground strength stuff either, it’s just not really avalible. The only time I can fit it in is saturday and my coach wants me to have one day a week off from training.
Also I don’t really have an inseason. Im always going to be wrestling the same amount of practices, because I don’t wrestle at my school, I just coach. The only difference “inseason” and “offseason” is the tournaments and I’ll be doing conditioning on my own time.
I think after the season ends, Im going to change to a program involving more power movements. I started this program about a month ago and I hate changing things halfway through, I feel like Im not going anywhere doing half of one program and half of another.
I understand everything your saying, Im just not ready and/or don’t have the time to implement it all in my program.
Where’d you wrestle and why’d you stop?