would it make sense do follow a bodybuilding routine for wrestling since you want to be all-around strong. im really not sure how a wrestler trains so i was j/w what you guys do to be conditioned and strong in between seasons
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Thread: wrestling vs. bodybuilding
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12-13-2009, 05:54 PM #1
wrestling vs. bodybuilding
180 Bench
290 Squat
300 Deadlift
160 Clean
Im a wrestler, not a bodybuilder.
Dont make fun of me for being 130, make fun of me for being short
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12-13-2009, 06:08 PM #2
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12-13-2009, 06:14 PM #3
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12-13-2009, 06:19 PM #4
ya for wrestling all you want is full body conditioning and endurance
past that technique is all that mattersi rep back if you do
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12-13-2009, 08:05 PM #5
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12-13-2009, 08:12 PM #6
There is an old philosophy out there that is basically states
" To build wrestling muscle you need do only one simple thing..........wrestle "
Basically through wrestling you will build and develop the muscles necessary for the sport. All those double legs you hit? they are all building strength in the muscles you will use for double legs
Kill two birds with one stone and improve your wrestling strength and technique at the same time.
Other then that though, ive always had limited success with actually weightlifting , sure it can get you strong but there is a difference between weightlifting strength and functional strength. Ive always been a strong guy and can out muscle most... but there is that occasional guy that doesn't look strong at all that can straight bend me into a pretzel and its cause they have functional strength, and that can sometimes be hard to build in a conventional gym
I've recently found more success in doing more body weight exercises and high intensity circuit training as these also help improve my muscle endurance more then doing 5-10reps on bench press would
watch this vid of the training montage in Rocky 4 ( yes I know its a movie but it helps my point )
Compare Rocky vs Drago
Drago is in the gym doing a bunch of weight lifting ( which will make you strong )
But Rocky is doing a bunch of things that require functional strength , and I believe those exercises translate better to a sport that requires full body strength and and muscular endurance
If you are going to do weight lifting though be sure to get your olympic lifts in and to work you supporting muscle groups. Keep reps around 20 , you may not see your lifts go up but it will help endurance wise in wrestlingLast edited by lilmanthatcould; 12-13-2009 at 08:22 PM.
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12-13-2009, 08:32 PM #7
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i wouldnt listen to most of these replys....look at any college wrestler, they are absolutely jacked...I would say work on core strength and leg streghth the most...you need to have good endurance and streghth but weigh as little as possible...Once the season is over I would do a three month powerlifting program, then switch to an endurace program for the next 3 months...make sure to get your protein intake up so you benifit from your lifting
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12-13-2009, 09:06 PM #8
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12-13-2009, 10:43 PM #9
The purpose of bodybuilding is to increase muscle mass without emphasis on actual strength.
In wrestling, your goal is to increase strength without increasing size.
Surely you can see how these two goals are completely contradictory?
You want good, heavy compound lifts in low rep ranges. Cleans, squats, weighted dips, pull-ups, rows, bench, etc.PR's:
Bench: 300 lbs
Back Squat: 380 lbs
Clean and Jerk: 130 kg (286 lbs)
Snatch: 100 kg (220 lbs)
Deadlift: 5 x 345 lbs
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12-13-2009, 10:44 PM #10
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12-14-2009, 04:30 PM #11
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12-14-2009, 04:58 PM #12
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12-15-2009, 06:37 PM #13
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12-15-2009, 07:03 PM #14
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Get in touch with a college and ask them for a lifting routine. You arent a bodybuilder your a wrestler.
I e-mailed a member of team USA and former Iowa State wrestler/ NCAA Champion (TP1) and he gave me the ISU off season weight lifting routine and a endurance workout from the Olympic Center.189, 215
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12-15-2009, 07:23 PM #15
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12-15-2009, 11:17 PM #16
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12-16-2009, 01:52 PM #17
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12-16-2009, 01:55 PM #18
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12-16-2009, 06:29 PM #19
our coach is a great wrestler and everything but he is really old fashioned. he doesnt know how to lift, he just makes us listen to the captain but he would have no problem with me doing my own thing since he doesnt really know a solid wrestling workout anyways. i lift 2-3 times a week in my strength and conditoning class and lift 2 times on my own. im still training like a bodybuilder tho and we workout in wrestling like once every week and a half
180 Bench
290 Squat
300 Deadlift
160 Clean
Im a wrestler, not a bodybuilder.
Dont make fun of me for being 130, make fun of me for being short
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12-19-2009, 08:54 AM #20
like some people above said.. find a college wrestler to give you some advice.
my strength & conditioning coach doesn't believe in "sport-specific" exercises because if you lift (not purely isolation exercises obviously, but compound/olympic lifts) and do sport-specific training such as practice/drilling, you should be fine. but yes, you can get stronger/quicker without gaining weight, you already know that type of lifting as olympic lifts such as cleans & push presses. and like stated above again, wrestling is so much legs/posterior chain & then pulling muscles.
but back to the topic.. no a BB routine wouldn't be optimal for a wrestler as opposed to a more compound exercise routine that incorporates plyometrics and olympic lifts.
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12-19-2009, 09:16 AM #21
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12-19-2009, 10:24 AM #22
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12-19-2009, 11:20 AM #23
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12-19-2009, 11:50 AM #24
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12-19-2009, 05:39 PM #25
i wrestle in college and here's basically a sample..
Warm up:
With 2 10 lb plates in each hand..
high pulls
squat + push press
bent over rows
SLDL
squat jumps
plank for 30 seconds
repeat once
Lift:
day 1
hang cleans 3x5
inverted situps 3x12-20
weighted pullups/chinups 3x8
front box squat 3x8
alternating db/kb shoulder press 2x8
kb single leg DL 2x8
wrist roller 2x
YMLT - a rotator cuff exercise where you just hold a light plate while laying on your stomach on a bench- you form a Y with your arms (arms straight) and raise it as high as possible, then with other variations to target different parts of the deltoid.
day 2
push press or single arm db snatch 3x5
reverse situps 3x12-20
bench press 3x8
hex bar DL 3x5
kb rows 3x8
single leg step up 2x8
grip work 2x
__________________________________________________ ________
That's the gist of it. I usually cool down with a foam roller so i'm not as sore the next day, hopefully. it's a 2 day lifting routine. we do have percentages written on the board.. but if you're lifting at 97% that might as well be 100% right?
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12-19-2009, 08:58 PM #26
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12-19-2009, 09:53 PM #27
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12-20-2009, 01:59 PM #28
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12-20-2009, 02:00 PM #29
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12-20-2009, 02:01 PM #30
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