T Nation

Wrestler's Diet and Program

Hey guys, 1st post I’m asking a lot… could you check out my program diet and see if this is good? I am currently 18 ,wrestling, and need to maintain my weight at 125 but I’m considering building mass so I can compete in 135, not sure yet.
For my program I’m using a modified WS4SB

Monday: Upper Body Max Effort
Bench Press 3-5RM
Incline DB Bench 4 X 5-10
Bentover DB rows 3-4 X 6-10
Bentover DB flyes 2-3 X 12-15
Hanging leg raises 4 X 8-15

Wednesday: Lower Body Max Effort
Snatch Grip Deadlift 3-5RM
Zercher Squats 3-4 X 8
back extention machine 3 X 8
Glute Ham Raises 3 X 8
weighted sit ups 3 x 8-15

Friday: Upper Body Repetition Effort
Bench press 3x max
pullups 4 X 8-12
DB sholder press 3 X 10-15
DB Tricep Extentions 3-4 X 5-10
DB Hammer Curls 3 X 8-10
Abdominal circuit [weighted sit up, captain chair raises, obliques] 3x 12-16

I also have wrestling practice monday-friday for 90min

For my diet i’m currently following the T-dwag 2.0. I’m aim my calories around 2200-2500 and modifying from there.

Breakfast [7AM]
2 hard boiled eggs
1/2 grapefruit
2 fish caps

PreWO [9AM]
1/2 scoop of Grow! Whey

PostWO [9:45-10AM]
1 scoop Grow! Whey with oatmeal

Lunch [11:30AM]
whatever the caf has, I always get steam veggies, spinach salad, and protein.
2 fish caps

snack [2-3PM]
almonds or beef jerkey

post wrestling practice [6:30-7PM]
1 scoop Grow! Whey

dinner [7:30PM]
whatever the caf has, I always get steam veggies, spinach salad, and protein.
2 fish caps

If you guys need anymore info I’ll be happy to provide more Thanks

Wednesday: Lower Body Max Effort
I would focus on the (back or front) squat one day a week and the deadlift, powerclean, or good morning on another.

zephead I’m not really sure what you mean. Are you saying to roatate my Wednesdays so that one week it deadlift ME, then the following week squat ME?

I probably should of clear this up in my first post, but my college’s gym does not have a squat rack… that is why I am doing snatch grip deadlift/zerchers combo on my leg days. Plus with wrestling season well underway, I can’t exactly afford to completely kill my legs.