T Nation

Training for Wrestling and Throwing


#1

This upcoming school year I will definitely be doing wrestling in the winter and throwing for track in spring, and maybe football in the fall, with wrestling being my primary sport. At first I was considering doing crew fall/spring, but then I remembered I am a strength athlete at heart. What kind lifting and training program would you reccomend? Keep in mind total hypertrophy would be detrimental to wrestling, so no WSSB please.


#2

nothing helps clinch work like hang cleans.


#3

A straight westside routine would be best...Dave Tate's 8Keys and integrate some O lifts, and ME Weighted Chins. "Total Hypertrophy" as you know is really a function of diet. So just don't eat yourself into a higher weight class. Hell WSSB would be ideal i suggest you take another look at it.

Other than that, check Dan John's site plenty of articles there.

Honestly take another look at the conjugate protocal the more I look at it the more beautiful it really appears.


#4

Throwing is mostly lower body so Oly lifts and squats are a necessity if you wanna throw far