Lifting for Wrestling and MMA

[Wrestler152]

I'm a high school wrestler,17,at 152 lbs,and the season just ended and I've started seriously lifting for the first time. I have just a Barbell and 225 lbs of weight,no bench or squat rack. My plan right now looks like this:


3 rep maxes
Deadlift 205
Front squat 135
Push Press 115


Mondays
Push press 3x8 95 lbs
Hang clean 5x5 135 lbs
Reverse Lunge 3x8 95 lbs
Zercher squat 3x8 1155 lbs
Deadlift 3X5 185 lbs

Wednesdays
Front squat 3x8 105lbs
1L romanian DL 3X5 105
Deadlift 3X5 185 lbs
Shoulder shrugs 3X5 160lbs
Plate holds 3X45 seconds 900lbs

Fridays
Front squat 3x8 105lbs
Push press 3x8 95 lbs
Lunge 3X5 95lbs
Pull up parallell 3X5
pull up Underhand 3X5


How does it look to you guys?

 

[belph]

"Zercher squat 3x8 1155 lbs"


Holy fuck, Blew away my best Z squat.

 

[LegioTitan]

Powerline Squat Stand

 

[belph]

Powerline Squat Stand

It's like sex. Honestly, I love it.

 

[LegioTitan]

Did you end up going with that one?

 

[belph]

Did you end up going with that one?

Yeah, I bought two more 20 kg bumpers as well.

 

[LegioTitan]

Hhahahaha. The force is strong with this one. Shame you aren't within weekend-training driving distance.

 

[belph]

Hhahahaha. The force is strong with this one. Shame you aren't within weekend-training driving distance.

I know.



Btw, If you cannot afford the stands Legio linked, PM MMAJester. He can give instructions on how to make stands.

 

[LegioTitan]

And a bad-ass 4x4" squat cage.

 

[LionsDen01]

Looks pretty good to me. If u r able to perform this routine every week whilst feeling fresh & ready to go for each workout then I'd stick with it.

 

[belph]

And a bad-ass 4x4" squat cage.

That thing is awesome.

 

[Modern Warrior1]

TS I would do SS, short for starting strength. I'm a wrestler as well, and that's what I started on.

 

[belph]

TS I would do SS, short for starting strength. I'm a wrestler as well, and that's what I started on.

Lack of equipment, Mw.

 

[Wrestler152]

TS I would do SS, short for starting strength. I'm a wrestler as well, and that's what I started on.

Yeah I looked at Starting Strength before i put this together. Its as close as I can get without squat rack or bench. I've gone through it this first week so far without much of a hitch

 

[DrBdan]

Yeah I looked at Starting Strength before i put this together. Its as close as I can get without squat rack or bench. I've gone through it this first week so far without much of a hitch

The routine you listed is nothing like SS. You could do something like;

- Day 1: Front Squats, Overhead Press, Deadlifts
- Day 2: Front Squats, Floor press, Power Cleans

And just work hard on your power clean form so it isn't the limiting factor for your front squats.

 

[Cygnus-X]

Maybe do overhead squats as well. Power snatch the bar up for them.

And ffs, don't do zercher squats.

 

[belph]

Maybe do overhead squats as well. Power snatch the bar up for them.

And ffs, don't do zercher squats.

Why ? Give us a legitimate reason.

 

[Modern Warrior1]

Lack of equipment, Mw.

Powerline Squat Stand

Then I second this. Get a job, get some money, buy a squat stand and bench ( look for deals) and get stronger. No excuses.

 

[Midnighter]

Why ? Give us a legitimate reason.

They're stupid like your face!

 

[belph]

They're stupid like your face!

Correction, My face is ugly. There's a difference.