What weight training excersizes are good for a wrestler??

[crazyjoe380]

what parts of the body do you work out for good control over your victim.. i mean your opponent?

for intense and strong takedowns?? what should i consintrate on?


someone let me know..

[mjmnam]

all the major muscle groups.

[crazyjoe380]

come on..

i mean what?

cause i really don't work out my legs cause they are thick already from muay thai.. not with weights anyways..

just upper body with weights...

is that smart??

what major muscles would you recomment?? or what exersizes would you guys do if you were wrestling..

Weight train once a week. Include 2 compound pushing exercises, 2 compound pulling exercises, and an all over exercise. Extra work for the neck is good too.

I do the following :-

1 Arm Pull Down (on a pulley system)
Overhead Press

Cable Rows
Bench Press

20 rep Squat/Deadlift (alternated, one each week).


The last exercise is probably the most important. Not only does a 20 repper in an all over exercise like this improve almost all the musculature (especially the back and legs) it also stimulates the release of more testosterone, thus promoting more muscle development from the other exercises).

And 20 reppers are as hard as any grappling session....... Oh yes.

[tryme]

dead lifts heavy as you can,

close grip bench press, high reps and 1 set heavy

alternating dumb shoulder press, high reps.

lunges (*sp) with dumbells high reps.

snatch and lift, nearest to your own body weight as poss'

twice a week.

all other days train cardio and stay off those burgers fatty.

[crazyjoe380]

thanks you bastard ^^

[Biker]

Basic lifts done real heavy. Squats, deadlift, benchpress, shoulder press, shrugs.

[terry]

Originally posted by Biker
Basic lifts done real heavy. Squats, deadlift, benchpress, shoulder press, shrugs.

Biker's right. Focus on getting a good core. And focus on getting strength and speed, not size. AKA power lifting.

Shrugs if you're boxing for sure. Help keep your head stabilized when you get hit. If you're doing jujutsu (for chokes) or going hard on the plumb I would also do neck raises--fronts and back with weights.

Add abs. Essential. Do heavy weights on an incline with 6 sets of 5 or 5 sets of 10. Hold a 45 lb dumbell behind your head, of if you're a wuss you can hold a plate in front of you. Alternatively, you can do the same thing with bands or use a gym ball for balance. Bottom line: you have to push yourself to failure.

There is a good abs video available through the videos tab on http://www.elitefitnesssystems.com. Pavel Tsatsouline trained the Russian spetznatz troops and is right on in his training methods. You have to tune out this former communist turned fitness trainer marketing spin, but if you just focus on the motions he is very good.

I also liked the deadlift video on that site. My wife picked up some things from it in prepping for the worlds in power lifting. (She's maxing out at 350 right now on the deadlift, which aint bad for a 130 lb girl, eh?)

Anyway, learn it right or you'll either waste time or get injured. You have time for neither.

Terry

[crazyjoe380]

thanks TO Everyones reply

[Builderofmuscle]

Monday:
Power Clean 3-5 sets 3 reps
Jerk Behind Neck 3-5 sets 3 reps
Squat 3-5 sets 3 reps
Bench Press 3-5 sets 3 reps

Tuesday:
Power Snatch 3-5 sets 3 reps
Push Press 3-5 sets 3 reps
Front Squat 3-5 sets 3 reps
Inline Press 3-5 sets 3 reps

Wednesday:
Ab Work
Calisthenics
Cardio
Wretling

Thursday:
Power Clean 3-5 sets 2 reps
Jerk Behind Neck 3-5 sets 2 rers
Squat 3-5 sets 2 reps
Bench Press 3-5 sets 2 reps

Friday:
Power Snatch 3-5 sets 2 reps
Push Press 3-5 sets 2 reps
Front Squat 3-5 sets 2 reps
Incline Press 3-5 sets 2 reps

Check out my Insanity Workout Program 1