We are smack dab in the middle of summer. What a great time for wrestlers. The long dark days of winter are gone and the best part of all? You don’t have to cut any weight!
Time to pack on some muscle.
Here is an upper body workout designed specifically for wrestlers. It involves presses, pulls, grip work, core and exercise that just aren’t for “normal” athletes. Wrestlers are not “normal” athletes. We just aren’t.
Before you start here is what you need to know:
- You have to warm up.
Don’t be lazy and skip out on this. Don’t know what to do? Check out this video and your all set.
- This should only take you 45-55 minutes to complete.
Yeah you heard me right 55 minutes max. Unless you are a body builder or an Olympic lifting competitor you do not need to spend more than 45-55 minutes per workout. Just because you spend 2 hours in the gym every day it doesn’t mean that you are tough. It probably means that you talk too much and are inefficient…..Bro.
- “AMRAP” means as many rounds as possible.
- “DB” means dumbbell.
- “OH” means overhead.
- If you have a questions just refer to the video.
Alright enough chit chat. You ready?
A1: Bench to Plyo Push Up 5X5 (Plyo Push Ups til Failure)
A2: DB Fly Squeeze Press Combo 3X10
B1 :Rope Chins to Knee Tuck Combo 3X8
B2: Turkish Get Up 3X5 ea. Side
B3: Rope Climb Downs 3X: 30sec
C1: Mixed Grip Stability Ball Row X6
C2: Javelin Press X6 ea. Side
C3: Slosh Tube OH Carry X20 Yards Down & Back
You will do C1-C3 for 6 minutes and AMRAP style. Compete!
If you are serious about packing on some muscle then the lift is only half of the battle. What’s the other half? Nutrition.
Here is a great nutrition regimen I use with my athletes and myself:
- 60 Minutes Before Workout
Pre Workout Meal (See them here)
- 30 Minutes Before Workout
- Within 30 Minutes Post Workout
- Within 60 Minutes Post Workout
Post Workout Meal (See them here)
This is so simple and so effective for you to put on serious muscle.
You are either sitting still waiting for success to happen or you are chasing it.