Germansuplex
Yellow Belt
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- May 16, 2012
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With the end of my wrestling season in sight, I took some time today to draw up an offseason program to improve my strength and explosiveness, while improving my conditioning for next season. I'm looking to go up a weight class from 160 to 170 next season, so I will be eating a moderate calorie surplus over the next several months
Begin with warm up jog or jump rope, followed by stretching
Then perform any three of the following
Box jumps
Double box jumps
Seated box jumps*
Weighted box jumps
Side box jumps
Broad jumps
split box jumps
Day 1*
Box squat 3x5
Power clean 4x3
Shrugs 3x8
Abs
Day 2*
Bench 3x5
Weighted dips 3xfailure
Curls *3x10
Abs
Day 3*
Deadlifts 3x5
Rows *3x5
Weighted pull ups *3xfailure
Abs
After each workout, perform 3 of the following conditioning exercises for as many reps possible in three 2 minute sets
Tire flips
Sledgehammer*
Hills
Bleachers
Bear crawls up hill/down hill
Rope climbs*
Farmers walk
Sled pulls/push
Med ball slams
Thoughts? Constructive criticism welcome
Begin with warm up jog or jump rope, followed by stretching
Then perform any three of the following
Box jumps
Double box jumps
Seated box jumps*
Weighted box jumps
Side box jumps
Broad jumps
split box jumps
Day 1*
Box squat 3x5
Power clean 4x3
Shrugs 3x8
Abs
Day 2*
Bench 3x5
Weighted dips 3xfailure
Curls *3x10
Abs
Day 3*
Deadlifts 3x5
Rows *3x5
Weighted pull ups *3xfailure
Abs
After each workout, perform 3 of the following conditioning exercises for as many reps possible in three 2 minute sets
Tire flips
Sledgehammer*
Hills
Bleachers
Bear crawls up hill/down hill
Rope climbs*
Farmers walk
Sled pulls/push
Med ball slams
Thoughts? Constructive criticism welcome