T Nation

Westside/EDT During Wrestling Season?

Wrestling starts in a week and I’m looking for a program to use during the season. What do you think about EDT or Westside for in-season? EDT will probably help, among other things, to lose body fat and maintain or gain strength and muscle. I was thinking about doing WS4SB, but now I’m gearing more towards the Westside “Nuts and bolts” template. My main concerns are maintaining strength and muscle, and not overtraining.

Football will end in a few weeks. During the season I was lifting 4-5 days a week, down from 5-6 days pre-season. I was doing the basic lifts like squat, deadlift, bench, power clean, and row for 5x5, during the season. I never felt like I was overytraining. But for wrestling, we run a hell of a lot more and do lots more conditioning. I’m just looking for a program that will help me maintain or gain muscle and strength without overtraining.

I don’t know man.

Wrestling practice is very hard on your whole body and your CNS.

If you must do extra workouts I’d do no more than 2 or 3 a week of a very basic plan of push, pull, and squat.

With a 5x5 program using the first 2 sets for warm up and only using the last 3 sets for your work sets.

I think EDT and WS4SB would be too taxing for your body and CNS on top of your wrestling practice.

But lets keep this up for the more knowledgeable folks.

This is Joe Defrancos suggestion for a highschool in season wrestler
SUNDAY ? (Day after match)

A. Weighted dips ? warm-up to 3 sets of 5 reps (rest 2 min. b/t sets)
B. Single leg squats, back leg elevated ? 3 sets of 8 each leg (rest 10 sec. b/t legs and 2 minutes b/t sets)
C. Bent-over dumbbell rows ? 3 sets of 8 each arm (rest 10 sec. b/t arms and 60 sec. b/t sets)
D. Seated external rotation, arm abducted ? 2 sets of 12 each arm(no rest b/t arms and 30 sec. b/t sets)
E1. Hyperextensions ? 2 sets of 15-20 (rest 10 sec. b/t exercises and 60 sec. b/t supersets)
E2. Weighted Swiss ball crunches ? 2 sets of 15-20

*Approximate workout time = 25 ? 30 minutes

WEDNESDAY ? (After practice)

A. Dynamic box squats ? warm ?up to 6 sets of 2, using 50-60% of 1RM (rest 30 seconds b/t sets)
B. Chin-ups ? 2 sets max reps (rest 90 sec. b/t sets)
C. Wrist roller ? 2 sets of 2 reps (rest 60 sec. b/t sets)

*Approximate workout time = 12 ? 15 minutes

This in-season strength program is simple & practical and it works. Give it a try.

You would probably fry yourseld with an EDT routined during in season wrestling .The main goal during in-season is to preserve muscle mass, nothing more, nothing less. This can be accomplished by strength training one to two times per week for 30 minutes or so with half or whole body workouts.

if youre wrestling you are going to be getting plenty of upper body volume–both push and pull.

when i was wrestling(jiu-jitsu) i would just focus on trying to keep my strength up. for me i did a few max effort moves a few times a week. very low reps and sets (total volume).

cleans,snatches,deads(sumo and conventional),squats, bench, push press,wtd chins, heavy side bends, heavy twisting and “chopping” lifts,strong man lifts.

day one might look like this:
warm up
snatches: 3-6sets of 1-3 reps@ 85-100%(depending on how i was feeling)
sumo deads: same as snatches
heavy core work:same as snatches.

if i felt like doing a couple of higher rep sets i might but i usually stayed away from them.

the next workout i would either repeat the first day or pick a few new exercises.

i also HATE long distance “jogging” for wrestling.

when i was doing jiujitsu i didnt have to put up with that kind of crap so i would run med-high intensity sprints and at the end of the sprint i would do chins or push ups or body weight squats or tumbling drills, then jog slow for a minute then sprint and repeat. i think this much better simulates what you are going to be doing in a wrestling match than jogging 7 miles a night.

i feel that conditioning should come from practice and/or work like i just mentioned.

so many times i have seen guys come to the weight room after practice and go do some circuit like: bench 3 sets of 10 chins 3 sets of 10 etc kind of crap. i dont think that does ANYTHING to improve your wrestling game. and even if it did help a little bit you still could have used that time more effectively.

lift HEAVY weights a few times a week(maybe 2-3).

dont kill yourself with volume in the wt room because you are getting plenty on the mat.

use money lifts.

work your core with heavy, heavy movements/lifts (the heavy core work is what i really noticed making a difference. so has every wrestler ive ever convinced to do them).