13 Week Workout Program.....

[scorch0062]

So I got this wrestling workout program from my local college and was wanting to know what everyone thought... The first couple weeks look sketchy to me. It was supposedly designed by Ethan Reeve, a two time NCAA DI All-American turned world class strength and conditioning coach.


Endurance Phase Week 1
Monday
Power Cleans 1x8, 4x6

Super Set-Rest Every Three Sets
Bench Press (50% 1RM) 9xAMAP
Pull-ups 9xAMAP

Tuesday
Squats 2x12,1x10,2x8

Tri-Set -Rest Every 2 Sets of Each exercise)
Leg Curls 6x20
DB Lunges 6x20
Leg Extensions 6x20

Thursday
Push Press 1x8,4x6

Super-Set Rest Every 3 sets of Pullovers and 2 sets of Rows)
DB Pullovers 9x15
DB Rows 6x15

Friday
Hang Cleans 1x8,4x6

Super Set - Rest Every 2 Sets of each Exercise
Incline Curls 4x15
DB French Press 4x15

Super Set- Rest every 2 sets of each exercise
Behind The Neck Press 4x15
Shrugs 4x20

Endurance Phase Week 2
Monday
Power Cleans 1x8, 4x6

Super Set-Rest Every Three Sets
Bench Press (50% 1RM) 9xAMAP
Pull-ups 9xAMAP

Tuesday
Squats 2x12,1x10,2x8

Tri-Set -Rest Every 2 Sets of Each exercise)
Leg Curls 6x20
DB Lunges 6x20
Leg Extensions 6x20

Thursday
Push Press 1x8,4x6

Super-Set Rest Every 3 sets of Pullovers and 2 sets of Rows)
DB Pullovers 9x15
DB Rows 6x15

Friday
Hang Cleans 1x8,4x6

Super Set - Rest Every 2 Sets of each Exercise
Incline Curls 4x15
DB French Press 4x15

Super Set- Rest every 2 sets of each exercise
Behind The Neck Press 4x15
Shrugs 4x20

Strength Phase 1 Week 3
Monday
Power Cleans 1x8,4x6
Power Pulls 4x6
Lat Pull-Downs 2x8,2x6
Squats 2x8,2x6
Front Squat 1x10,1x8,1x6

Tuesday
Bench Press 1x10,2x8,2x6
Incline Bench Press 2x8,2x6
Behind The Neck Press 2x8,2x6
Close Grip Bench Press 3x10
Long Bar Curls 3x8

Thursday
Squat 1x10,2x8,2x6
Front Squat 2x8,2x6
Hang Cleans 1x8,4x6
Power Pulls (Clean Max) 5x6
Lat Pull-Downs 1x10,1x8,1x6

Friday
Push Press 1x8,4x6
Incline Bench Press 1x10,2x8,2x6
Bench Press 2x8,2x6
Close Grip Bench 3x10
Long Bar Curls 3x8

Strength Phase 1 Week 4
Monday
Power Cleans 1x8,4x6
Power Pulls 4x6
Lat Pull-Downs 2x8,2x6
Squats 2x8,2x6
Front Squat 1x10,1x8,1x6

Tuesday
Bench Press 1x10,2x8,2x6
Incline Bench Press 2x8,2x6
Behind The Neck Press 2x8,2x6
Close Grip Bench Press 3x10
Long Bar Curls 3x8

Thursday
Squat 1x10,2x8,2x6
Front Squat 2x8,2x6
Hang Cleans 1x8,4x6
Power Pulls (Clean Max) 5x6
Lat Pull-Downs 1x10,1x8,1x6

Friday
Push Press 1x8,4x6
Incline Bench Press 1x10,2x8,2x6
Bench Press 2x8,2x6
Close Grip Bench 3x10
Long Bar Curls 3x8

Strength Phase 1 Week 5
Monday
Power Cleans 1x8,4x6
Power Pulls 4x6
Lat Pull-Downs 2x8,2x6
Squats 2x8,2x6
Front Squat 1x10,1x8,1x6

Tuesday
Bench Press 1x10,2x8,2x6
Incline Bench Press 2x8,2x6
Behind The Neck Press 2x8,2x6
Close Grip Bench Press 3x10
Long Bar Curls 3x8

Thursday
Squat 1x10,2x8,2x6
Front Squat 2x8,2x6
Hang Cleans 1x8,4x6
Power Pulls (Clean Max) 5x6
Lat Pull-Downs 1x10,1x8,1x6

Friday
Push Press 1x8,4x6
Incline Bench Press 1x10,2x8,2x6
Bench Press 2x8,2x6
Close Grip Bench 3x10
Long Bar Curls 3x8

Shock Phase 1 Week 6
Complete one set of all listed exercises in each shock, once you complete a rotation all the way through that circuit, complete a second rotation.

Monday
Chest Shock
Flies 2xAMAP
DB Bench 2xAMAP
Bench Press 2xAMAP
Negatives 2xAMAP

Quad Shock
Leg Extensions 2xAMAP
Front Squat 2xAMAP
Leg Press 2xAMAP

Shoulder Shock
Pro Raise 2xAMAP
Upright Rows 2xAMAP
Incline Raise 2xAMAP
Lat Raise 2xAMAP

Tuesday
Back Shock
Towel-ups 2xAMAP
Pron-ups 2xAMAP
Supine-ups 2xAMAP
Lat-Pulldowns 2xAMAP

Glute Shock
Leg Curls 2x10
Hyper Ext. 2x15
Leg Curls 2x10

Biceps Shock
Incline DB Curls 2xAMAP
DB Seated Curls 2xAMAP
Long Bar Curls 2xAMAP

Wednesday
Triceps Shock
Lying Tricep Ext. 2xAMAP
Close Grip Bench 2xAMAP
Bench Press 2xAMAP

Forearm Shock
Hammer Curls 2xAMAP
Reverse Curls 2xAMAP
Wrist Curls 2xAMAP

Timed Hang ALAP

Strength Phase 2 Week 7
Monday
Power Cleans 1x8,4x5
Power Pulls 4x5
Lat Pull-Downs 4x6
Squats 1x8,4x6
Front Squat 1x10,1x8,1x6

Tuesday
Bench Press 1x10,4x6
Incline Bench Press 4x6
Behind the Neck Press 4x6
Close Grip Bench Press 4x10
Long Bar Curls 3x8
DB Pull-Overs 2x10

Forearm Shock
Hammer Curls AMAP
Reverse Curls AMAP
Wrist Curls AMAP

Timed Hang ALAP

Thursday
Squat 1x8,4x6
Front Squat 4x6
Hang Cleans 1x8,4x5
Power Pulls (Clean Max) 5x5
Lat Pull-Downs 1x8,3x6
Pron-Ups 2xAMAP

Friday
Push Press 1x8,4x5
Incline Bench Press 1x10,4x6
Bench Press 4x6
Close Grip Bench 1x12,1x10,1x8
Long Bar Curls 4x6
Hammer Curls 2x15
Timed Hang ALAP

Strength Phase 2 Week 8
Monday
Power Cleans 1x8,3x5,1x3
Power Pulls 2x5,2x3
Lat Pull-Downs 4x6
Squats 1x8,4x6
Front Squat 1x10,1x8,1x6

Tuesday
Bench Press 1x8,4x6
Incline Bench Press 4x6
Behind The Neck Press 4x6
Close Grip Bench Press 4x10
Long Bar Curls 3x8
DB Pull-Overs 2x10

Forearm Shock
Hammer Curls AMAP
Reverse Curls AMAP
Wrist Curls AMAP

Timed Hang ALAP

Thursday
Squat 1x8,1x6
Front Squat 4x6
Hang Cleans 1x8,4x6
Power Pulls (Clean Max) 5x5
Lat Pull-Downs 1x8,3x6
Pron-Ups 2xAMAP

Friday
Push Press 1x8,3x5,1x3
Incline Bench Press 1x8,4x6
Bench Press 4x6
Close Grip Bench 1x12,1x10,1x8
Long Bar Curls 4x6
Hammer Curls 2x15
Timed Hang ALAP

Strength Phase 2 Week 9
Power Cleans 1x8,2x5,2x3
Power Pulls 2x5,2x3
Lat Pull-Downs 4x5
Squats 1x8,4x5
Front Squat 4x5
Pro Raise 2x30

Tuesday
Bench Press 1x8,4x5
Incline Bench Press 4x5
Behind the Neck Press 4x5
Close Grip Bench Press 4x6
Long Bar Curls 4x6
DB Pull-Overs 2x10

Forearm Shock
Hammer Curls AMAP
Reverse Curls AMAP
Wrist Curls AMAP

Timed Hang ALAP

Thursday
Squat 1x8,4x5
Front Squat 4x5
Hang Cleans 1x8,2x5,2x3
Power Pulls (Clean Max) 2x5,2x3
Lat Pull-Downs 4x6
Pron-ups 2xAMAP

Friday
Push Press 1x8,2x5,2x3
Incline Bench Press 1x8,4x5
Bench Press 4x5
Close Grip Bench 4x6
Long Bar Curls 4x6
Hammer Curls 2x15
Timed Hang ALAP

Shock Phase 2 Week 10
Monday
Chest Shock
Flies 2xAMAP
DB Bench 2xAMAP
Bench Press 2xAMAP
Negatives 2xAMAP

Quad Shock
Leg Extensions 2xAMAP
Front Squat 2xAMAP
Leg Press 2xAMAP

Shoulder Shock
Pro Raise 2xAMAP
Upright Rows 2xAMAP
Incline Raise 2xAMAP
Lat Raise 2xAMAP

Tuesday
Back Shock
Towel-ups 2xAMAP
Pron-ups 2xAMAP
Supine-ups 2xAMAP
Lat-Pulldowns 2xAMAP

Glute Shock
Leg Curls 2x10
Hyper Ext. 2x15
Leg Curls 2x10

Biceps Shock
Incline DB Curls 2xAMAP
DB Seated Curls 2xAMAP
Long Bar Curls 2xAMAP

Wednesday
Triceps Shock
Lying Tricep Ext. 2xAMAP
Close Grip Bench 2xAMAP
Bench Press 2xAMAP

Forearm Shock
Hammer Curls 2xAMAP
Reverse Curls 2xAMAP
Wrist Curls 2xAMAP

Timed Hang ALAP

Strength Phase 3 Week 11
Monday
Power Cleans 1x8,2x5,2x3
Power Pulls 2x5,2x3
Lat Pull-Downs 4x5
Squats 1x8,4x5
Front Squat 4x5
Pro Raise 2x30

Tuesday
Bench Press 1x8,4x5
Incline Bench Press 4x5
Behind the Neck Press 4x5
Close Grip Bench Press 4x6
Long Bar Curls 4x6
DB Pull-Overs 2x10

Forearm Shock
Hammer Curls AMAP
Reverse Curls AMAP
Wrist Curls AMAP

Timed Hang ALAP

Thursday
Squat 1x8,4x5
Front Squat 4x5
Hang Cleans 1x8,2x5,2x3
Power Pulls (Clean Max) 2x5,2x3
Lat Pull-Downs 4x6
Pron-ups 2xAMAP

Friday
Push Press 1x8,2x5,2x3
Incline Bench Press 1x8,4x5
Bench Press 4x5
Close Grip Bench 4x6
Long Bar Curls 4x6
Hammer Curls 2x15
Timed Hang ALAP

Strength Phase 3 Week 12
Monday
Power Cleans 1x8,2x4,2x2
Power Pulls 2x4,2x2
Lat Pull-Downs 4x4
Squats 1x8,4x4
Front Squat 4x4
Pro Raise 2x30

Tuesday
Bench Press 1x8,4x4
Incline Bench PRess 4x4
Behind the Neck Press 4x4
Close Grip Bench Press 4x6
Long Bar Curls 4x6
DB Pull-overs 2x10

Forearm Shock
Hammer Curls AMAP
Reverse Curls AMAP
Wrist Curls AMAP

Timed Hang ALAP

Thursday
Squat 1x8,4x4
Front Squat 4x4
Hang Cleans 1x8,2x4,2x2
Power Pulls (Clean Max) 2x4,3x2
Lat Pull-Downs 4x4
Pron-Ups 2xAMAP

Friday
Push Press 1x8,2x4,2x2
Incline Bench Press 1x8,4x4
Bench Press 4x4
Close Grip Bench 4x6
Long Bar Curls 4x6
Hammer Curls 2x15
Timed Hang ALAP

Strength Phase 3 Week 13
Monday
Power Cleans 1x8,1x4,3x2
Power Pulls 1x4,3x2
Lat Pull-Downs 4x4
Squats 1x8,4x4
Front Squat 4x4
Pro Raise 2x30

Tuesday
Bench Press 1x8,2x4,2x2
Incline Bench Press 4x4
Behind the Neck Press 4x4
Close Grip Bench Press 4x4
Long Bar Curls 4x4
DB Pull-overs 2x10

Forearm Shock
Hammer Curls AMAP
Reverse Curls AMAP
Wrist Curls AMAP

Timed Hang ALAP

Thursday
Squat 1x8,4x4
Front Squat 4x4
Hang Cleans 1x8,2x4,2x2
Power Pulls (Clean Max) 2x4,3x2
Lat Pull-Downs 4x4
Pron-Ups 2xAMAP

Friday
Push Press 1x8,2x4,2x2
Incline Bench Press 1x8,4x4
Bench Press 4x4
Close Grip Bench 4x4
Long Bar Curls 4x4
Hammer Curls 2x15
Timed Hang ALAP

And THE END!
Haha so it took me forever to type this up, everyone please rate and comment on this workout.

[airbornerocker]

Thanks for helping me out brother!

[reverewrestler]

finally a wrestling routine. If i go to wrestling under sports training on the supersite, it shows like wwe and ****. thanks man, im wrestling in hs right now, and basically my main focuses are back and legs i do like 3x a week. and everythin else mass and bodybuildin wise maybe twice a week. but id say the main key is bulking up strength right now, and maybe a month before the season cut bf and do ALOT of cardio. you probably know this already though if your in college wrestlin, so my advice shouldnt mean much to you haha, but either way, thanks for the routine.