This will be a work in progress. As I complete more research on designing stregth training programs specific to wrestlers, I will update you through out the season.
So far I have found there should be distinctive programs for inseason and out of season lifting programs. With the way serious wrestlers are wrestling year round is there an out of season any more? Well what is out of season, you will need to determine this for yourself. During out of season workouts - the focus should be building strength. In season workouts should be focused on maintaining strength and building on it slightly. This is according to world class wrestler Ed Giese.
Another common concept to all the research I have done, is to focus on safety. While this seems to be obvious, it is difficult when 6 boys/men are around the bench press bench looking to see how much they can bench. Same thing goes with the Squat rack. All exercises need to be performed safely with adequate supervision.
Along with adequate supervision and safety, you need a plan. What are your strength goals? Are you looking to increase your bench, dead lift, squat? Are you looking to improve muscular endurance? Are you looking to be the next body building Mr. Olympia?
Most of the wrestlers work outs I have found are working the entire body each work out. But are you working it in a circuit training program or strength training program. The same exercises done with little or no rest in between sets will produce different results if you do similar exercises with a minute or two minutes in between each set.
As I complete the research, I plan to develop workouts for youth, teen, and high school wrestlers. I'd love to hear from you on the strength programs you are doing during the season and out of season...
