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Wrestling Training For Dummies

I am a University Wrestler looking to improve my strength while in season. I have created my own program to follow based on the power of three routine. Below is said program. I will be following my program for about 12 weeks and will record my results each week. I will also include my daily meal plan below. If there are any un expected obstacles such as an injury that will also be recorded. Wish me luck and comment as you guys see fit.

Start Weight - 156 lbs

Goal Weight - 165 lbs

Other goals - Get as strong as possible, Win Nationals, Compete in the Jr. World champion Ships

Height - 5 foot 11

Body Fat % - 8 - 10 % - Rough Estimate

The Power Of Three Workout For in Season Training

Monday -

Heavy Push - 6 x 3 - 6 Flat Bench Press
Medium Lower Body - 3 x 6 - 9 Box Squats
Light Pull - 3 x 10 - 15 Feat Raised Recline Rows
Conditioning - 3 x 40 Seconds Battling Ropes ( Small waves )

Tuesday - Wrestling

Wednesday -

Heavy Pull - 6 x 3 - 6 Weighted Pull Ups
Medium Push - 3 x 6 - 9 Standing Alternating Db Press
Light Lower Body - 3 x 10 - 15 Walking Db Lunge

Thursday - Wrestling

Friday -

Heavy Lower Body - 6 x 3 - 6 Dead Lift From Pins
Medium Pull - 3 x 6 - 9 Db Rows
Light Push - 3 x 10 - 15 Suspended Push Ups
Conditioning - 3 x 40 Seconds Battling Ropes ( Big Waves )

Saturday - Rest

Sunday - Rest

Daily Meal Plan - Will follow every day, I will likely have one cheat meal each week ( i will record for you if i do )

Breakfast - 3 Whole eggs, 2 Slice Whole grain bread with Peanut butter, 1 Orange, 500ml Whole MIlk 3.25 % , Eggs cooked in canola oil, eaten with Ketchup or Salsa

Snack - Mixed veggies, Ranch dressing, Half cup of Raw Peppatas ( High protean high carb, high calorie seed ) 1 granola Bar, 1 apple

Lunch - 1 can of tuna, 2 tsp mayo, 1 whole wheat wrap, 1 whole avocado

Post Workout - 1 scoop Flavourless Whey protein, 1 cup raw large flake oats, 500 ml Whole Milk 3.25%, Some Choco syrup for flavour

Dinner - 1 chicken breast or 1 steak with white or sweat potatoes and spinach salad with extra virgin olive oil

Snack - 1 cup Greek Yogurt or 1 half cup Cottage Cheese

Daily - 2 - 3 L water

Day 1 -

Flat Swiss Bar Bench Press

Warm up sets -

1 - Using the bar
2 - using the bar

Work sets -

1 - 140 x 6
2 - 140 x 6
3 - 140 x 6
4 - 140 x 6
5 - 140 x 6
6 - 140 x 6

This was very hard, but i maintained good form through out, will increase to 150 next week

Box squats -

Warm up sets -

1 - Using the bar
2 - Using the bar

Work sets -

1 - 115 x 9
2 - 115 x 9
3 - 115 x 9

This was far to easy. I should have increased the weight after the first set, i feel stupid, form was awesome for obvious reasons. Will move up to 155 next week. Maybe even heavier.

Feet raised recline rows using TRX

No warm up sets needed

Work sets -

1 - Body weight x 15
2 - Body weight x 15
3 - Body weight x 12

Oddly enough my biceps gave out, back was engaged the entire time, Range of motion with feet on a high box mad this a great body weight exercise. Hopefully reach the full 3 x 15 next week.

Battling ropes

Set 1 - Pushed the pace hard
set 2 - Started to fatigue, tried to push the pace as hard as i could
set 3 - Shoulders were toasted, went slower for the first 20’s then pushed it to the max the last 20’s.

Great work out!
This program feels like a great fit so far.

NCAA or NCWA?

Im from Canada so it would be CIS