>>35703104 >No one here is a real athlete speak for yourself, fag
>>35703126 No, wrestling routines involve a lot of cardio too. It's not all about weightlifting and breaking your 1rep max.
Try this off season.
Start every workout with a 10 minute cardio exercise. Could be a jog, rope jumping whatever. Follow with some dynamic stretching exercises. -arm circles -arm swings -side bends -deep lunges -high knees etc etc
End your workout with moderate cardio and some static stretching exercises.
These two things are constant and should be done every day you workout. Now on to the routine:
MONDAY Barbell Bench Press 5 sets x 6,5,4,3,1 One arm dumbell Incline Press 4 sets x 8,6,6,4 Weighted or body weight dips 3 sets x 8,6,4 Clean and press 5 sets x 4,4,3,3, 1-2 Single arm dumbell snatch 4 sets x 6,6,4,4 Barbell High Pull 3 sets x 6,4,4 Lying Triceps Extensions 4 sets x 6,6,4,4 30 minutes moderate cardio
TUESDAY 1 minute pushups 2 minute sitouts 1 minute situps 2 minute standups Towel pull-ups 3 sets x failure Partner core twists 3 sets x 15-20 Partner Turkish get up on back 3 sets 10-12 reps Partner flip overs 3 sets x 15-20 Hanging windshield wipers 3 sets x 15-20 reps 5 minutes jog 5x50 yard sprints (alternate for stair sprints every other week) 5 minutes jog
WEDNESDAY Deadlifts 5 sets x 6,4,4,3,1 Barbell Clean 4 sets x 4,4,2,2 T-Bar Rows 4 sets x 6,6,4,4 Weighted or BW Pull-ups 4 sets x 6,6,4,4 Dumbell hammer curl 3 sets x 6,6,4 E-Z Bar Reverse Curl 3 sets x 8,6,4 Wrist Roller 3 sets x 8,6,4 30 minutes cardio
THURSDAY Same as Tuesday
FRIDAY Barbell Squat 5 sets x 6,6,4,4,1 Zercher or front squat 4 sets x 6,6,4,4 Romanian Deadlifts 4 sets x 6,6,4,4 Dumbell Bulgarian split squat 3 sets x 8,6,4 Reverse Hypers or Glute Ham Raises 3 sets x 8,6,4 30 minutes cardio
>>35703640 Most sports at a competitive level have very demanding routines. Wrestling just happened to be the sport I was best at as a kid so I stuck to it. Family support was important too of course but I was never forced into it. >Where did you find the motivation and discipline to keep showing up? Because winning is the best feel ever and you need to do that to win. Also scholarships that's one hell of a motivator when you see the amount of people leaving college with more denpts than Greece.
>>35705441 >are there not less demanding wrestling drills out there for the non-pros?
You can use a strength routine and do your own cardio on the side. I mean, OP asked for a wrestling routine so I posted that one which covers all the basic fitness needs for wrestling: strength, cardio and stretching. If you remove one of those then it will be lacking and won't really be a "routine for wrestling".
>>35706230 as i said you oil each other up before the match so it is imposibble to have a grip on normal body part so instead you grab them from the pants if you can get that guy in that position you basicly won
https://www.youtube.com/watch?v=ma9R2AjCRZE you can see here how much does a turkish wrestler has power and endurance the sumo wrestler here is 190 cm and about 150 kg the turkish wrestler is 110 kg and 175 cm
>>35706279 Secure in your masculinity much bro? >>35706329 It actually looks like an awesome sport. Turkey looks like an interesting place, lovely people and food, why the fuck do you vote for erdogan tho? >>35706119 Wouldn't another squat day overload an already vigorous routine?
>>35706418 no problem you can try this if you come to turkey be sure to visit edirne thats where the wrestling stuff happens but % 80 of our teens and child kinda know it i guess when i was a child we would always play by wrestling
>>35703555 Are you supposed to be doing these sets fast and with intensity or slowly like a bodybuilder (focus on contraction and squeeze)?. Seems like it would take a tonne of energy either way beca use of the volume. Cheers.
>>35706549 Are you sure your technique is bad because you lack strength? Sometimes it's something completely different like your posture or feet position. Do you have a coach/partner? What kind of feedback do they give you?
>>35707619 This is off-season stuff, practice is sometimes part of cardio on weekdays but it's not even the main focus at this point. We start ditching the weights and focusing more on technique and practice on preseason.
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