Lifting in-season

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posted by Master Of Puppets

OKay, here's the scoop: I will have wrestling practice for 2 1/2 hours after school, then they let us go lift for a half hour. The catch is they only let us lift 2 times a week, and I am unsure what to do in-season. Should I go 2 full body workouts, alternating between speed and strength? What kind of routine should I follow? Also, what should I eat before I lift? I can't get my normal bowl of oats and a chicken breast in there, so any ideas on what to bring with me? Thanks all.

MOP

posted by TomSizeMore

bring a gainer shake in a shaker and add water. Some Maltodextrin and 100gms protien should do you really well.

I would do upper body one day, and lower body the other day. At least this way u won't be overtraining.

posted by Master Of Puppets

Would a homemade protein bar be any good? It has 23g carbs 23g protein, and 3g fat in each one. Bring a couple o those and you8 think I'll be fine?

MOP

posted by TomSizeMore

yeah, but honestly, I would bring 3 of em. I wrestled in high school and I know what your going to be going through. You need a ton of calories to heal from that.

posted by Smallguy

I'd try ot eat an hour before practice

thne get some mroe food in before u lift thne a PW shake after u lift too

do an upper lower spilt liek suggested and watch the waist line cause having to loose alot of weight for a match blows

posted by Master Of Puppets

Our coach hates people losing weight. He'd rather us gain weight and be stronger.

Thanks for the help, guys. :)

MOP

posted by Moose56

You should see if your coach would open the weight room for you in the mornings at like 6. Thats what our coach does for us.

I'm in the same boat. I've been trying to loose the extra couple pounds so i can comfortably eat 5+ small meals a day and not worry about my exact weight when i weigh in. Luckaly we just got 2 pounds for each weight class and another 1 at end of month.

posted by shortz

Just had this convo with someone the other day. Almost all sports are the same for in season training. The weight room is only used to maintain during this time because o the abuse you go through in practices. The actual lifting is sport specific, but in most cases, almost all lifts should be built around strength-speed or speed-strength. Keep it quick and basic, yet intense. So, for you, it could be a routine like this...

Day 1
Hang cleans or power cleans 10 sets of 3 reps
Squats 3 sets of 15
Incline bench done explosively 3 sets of 8-10
Laterals
Dips 2 sets with BW to fatigue

Day 2
Push presses 6 sets of 5
Deadlifts 3 sets of 5 reset every rep
Chins/pullups
Flat bench explosive 3 sets of 8-10

You can do some forearm work in between workouts too so you will improve grapping. It is isolated though. Do wrist curls and grip strengthen exercises like using gripper and rolling up a rope on a stick with weight. Not sure that that last ones' technical name is.

posted by shortz

Hmmmm, this one is old too. Why are we bumping old threads?

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