Wrestling Training help..

[phillyboi08]

Hey yall

Heres the story. Im a well educated lifter and trainer and ive studied this site plus others and have also read acouple of books on strength/hypertrophy training. My friend was an extremely good wrestler in high school. He made it to Regionals 2 years and states 1 year. He graduated last year and has now decided he wants to join his colleges team. He is gonna train for a year then tryout next year because he has gotten out of shape. So he asked me to help train him, all of my friends know im the most in shape out of all of them. So heres what im asking for help on..




How should i train him?

His Stats

5'10
145 pds
19 years old


This is what i was thinking:

Phase 1: putting him on a 4 month Bulking Diet to increase his weight more. Then putting him on a 3x week full body routine. Mostly Compound exercises (Squats, Bench, Dead-lift, Cleans) and put him on Polymetrics.
Phase 2: Put him on a 8 month steady clean diet. Then switch his 3x week full body to more of a strength training routine. Add in more polymetrics, ****loads of cardio, endurace training. This phase will keep his weight at what he wants, while adding strength and not so much size. Gettin him for flexible and faster.

Any advice plz

[tallthing]

Originally Posted by phillyboi08

Hey yall

Heres the story. Im a well educated lifter and trainer and ive studied this site plus others and have also read acouple of books on strength/hypertrophy training. My friend was an extremely good wrestler in high school. He made it to Regionals 2 years and states 1 year. He graduated last year and has now decided he wants to join his colleges team. He is gonna train for a year then tryout next year because he has gotten out of shape. So he asked me to help train him, all of my friends know im the most in shape out of all of them. So heres what im asking for help on..




How should i train him?

His Stats

5'10
145 pds
19 years old


This is what i was thinking:

Phase 1: putting him on a 4 month Bulking Diet to increase his weight more. Then putting him on a 3x week full body routine. Mostly Compound exercises (Squats, Bench, Dead-lift, Cleans) and put him on Polymetrics.
Phase 2: Put him on a 8 month steady clean diet. Then switch his 3x week full body to more of a strength training routine. Add in more polymetrics, ****loads of cardio, endurace training. This phase will keep his weight at what he wants, while adding strength and not so much size. Gettin him for flexible and faster.

Any advice plz

i say just keep on doing what he does.
if hes that good the only inprovement he needs is technique.
and above sounds good too.

[deRusett]

Really I don't think the Bulking diet is a good idea.

Ultimately what you want to do is have him on a slightly calorie rich Clean diet, to assist in muscle growth, but he shouldn't be hitting hard big lifts, but doing combinations as you have him doing,

For Wrestling, as with most sport specific training, I'm a firm believer in full body work outs, or at the very least upper body / Lower body if full body can't fit in, as a Wrestler he should not be looking for size, but for strength and density.

From someone who was quite good, I went back to my University to Chum around with the Rookies who were 6 years my Junior, and I'll tell ya, all the running in the world did not prepare me for being on the Mat again with the "kids" those 18,19 year olds put the beats to me, not because they had better tech, or were stronger, but because after 2 minutes of sparing I couldn't breath, and I run 10km (6miles) with out getting overly winded.

his focus should be on endurance, both Cardiovascular and muscular, I wouldn't do Low weight high reps but I'd target the multi-muscle lifts around the 15-18 rep range pyramiding down.

that is really how I would target it,

[seper611]

here's what i would suggest. It's really not worth it to go on a bulking diet. basically if it wasn't done perfectly it might have a very negative effect on him. the best thing to improve your wrestling skills is to wrestle, alot. also cardio is very important try some hiit or some circuit training. lifting should be done about 3x a week max (8-15 reps), with atleast 2 days for hiit/ cardio. ultimately to become a better wrestler he just needs to practice. it would be best maybe to find another wrestler thats maybe a little better than him to give him a good challenge.