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Anyone got any wrestling routines?
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You are currently reading a thread in /fit/ - Fitness

Thread replies: 50
Thread images: 8
>>
only ones i use on ur mum m8
>>
There's tons of videos on youtube by wrestling coaches about lifting. No one here is a real athlete so I duggest you just go to google/youtube.
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anyone got any more wrestling pics? for inspiration
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>>35703104
Thanks for the info, I keep seeing weighted pullups and deadlifts for wrestling, are these the corelifts one should focus on?
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>>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:

Weeks 1-6

MONDAY
Barbell Bench Press 4 sets 6-8 reps
Incline Dumbell Press 3 sets 6-8 reps
Barbell Military Press 4 sets 6-8 reps
Barbell Upright Row 3 sets 6-8 reps
Lying Triceps Extensions 4 sets 6-8 reps
Cable Triceps Press down 3 sets 8-12 reps
Weighted crunches 3 sets 15-20 reps
Hanging knee raises 3 sets 15-20 reps
Twisting medicine ball crunch 3 sets 15-20 reps
Plank holds 3 sets 45-60 sec
30 minutes moderate cardio

TUESDAY
Bodyweight Lunges 3 sets 20-25 reps
Squat Jumps 3 sets 15-20 reps
Side to Side Hop 3 sets 15-20 reps
Standing Jump and Reach 3 sets 10-15 reps
5 minutes jog
5x50 yard sprints (30 seconds rest between sprints)
5 minutes jog

WEDNESDAY
Deadlifts 4 sets 6-8 reps
Barbell Rows 3 sets 6-8 reps
Pull-Ups 3 sets 8-12 reps
Barbell Curl 4 sets 6-8 reps
E-Z Bar Reverse Curl 3 sets 6-8 reps
Wrist Roller 3 sets 8-12 reps
Barbell Shrug 4 sets 6-8 reps
Machine crunches 3 sets 15-20 reps
Bicycle crunches 3 sets 15-20 reps
Leg lifts 3 sets 45-60 sec holds
Side plank 3 sets 45-60 sec holds
30 minutes moderate cardio

THURSDAY
Plyometric pushups 3 sets 15-20 reps
Overhead Throw 3 sets 15-20 reps
Medicine ball slam 3 sets 15-20 reps
Squat throws 3 sets 10-15 reps
5 minutes jog
5x50 yard sprints
5 minutes jog
>>
FRIDAY
Barbell Squats 5sets 6-8 reps
Leg Press 4 sets 6-8 reps
Walking Dumbell Lunges 4 sets 6-8 reps
Lying or seated Leg Curls 3 sets 8-12 reps
Standing Calf Raises 2 sets 4-6 reps
Seated Calf Raises 2 sets 12-15 reps
30 minutes moderate cardio
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>>35703555
>>35703561
Weeks 7-12

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
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>>35703075
I can rest my balls on your forehead.
stolen but perfct for this thread
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>>35703555
>>35703561
>>35703598

I've always thought that wrestlers and boxers are the fittest people on the planet. I honestly don't know how you guys do it.

Seriously - how did you do it? Did you have parents or brothers who basically forced you into this routine? Where did you find the motivation and discipline to keep showing up?
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>>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.
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bump
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>>35703651
That's...actually really motivating. Thanks for posting.
>>
>>35703555
>>35703561
>>35703598

Enjoy your multiple injuries running this kind of routine.
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>>35704059
k... keep me posted
>>
>>35703109
>>35703808
This shit is so homo
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>>35703109
>DatFilename.jpg
>"For Inspiration"
Oh /fit/. Never change
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>>35704215
I remember dudes would get bones up from the friction on the mat. SHit was so fucking hilarious.

>>35703109
pic for you
>>
no homo: the sport
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>>35703598
Every program I see is like this - are there not less demanding wrestling drills out there for the non-pros?
>>
Poor america.

Anything naked, or even tight clothed = SEXUAL! OMG.

In the rest of the developed world nakedness, the body, etc., are just normal everyday things.

I mean in America people ingest all kinds of fucked up dairy products but are horified when they see a woman breast feed.

Never change dumbshits, never change.
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>>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".
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>>35705482
Remember when Dana White had a shitfit because one of the fighters in ufc 113 wore briefs? It's a fucking normal piece of underwear Dana, you cuck.

I swear, it's ingrained into society to be afraid of anything overtly masculine. Semi-visible outline of a dick?! Ban this sick filth!!
>>
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come to Turkey instead we will show you all kinds of routines with our wrestling
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it might be a little hard but thats where the fun is >>35705813
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>>35703598
Holy shit! Thanks for the routine. Can I put another squat day in there? I suck at sprawling and I want to be more explosive at it.
>>
>>35705813
>>35705909
I can't imagine how different it would be to have so little grip on your opponent. Have you done both styles before? Is it much different?
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>>35706134
yeah its really hard only way to do it is have grip of your opponents pants i have done em both and traditional turkish style is definitly harder
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>>35705813
Why's he got his hand down the back of the other guy's pants?
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>>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
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>>35706242
That sounds totally straight bro.
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>>35706242
except the theres a famous grab called 'el ense' turkish wrestling is really endurance consuming thing
>>
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
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>>35706279
hey everyones gay once in a while
>>
>>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?
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>>35706346
eh too much uneducated old people and as you can guess they get quite easily brainwashed by some religious propaganda
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>>35706374
Well thanks for contributing Turkbro
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>>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
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>>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.
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>>35706346
Yeah, you're right, it is already vigorous. I just wanted more leg strength for my sprawling (crappy technique).
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>>35706437
Sounds fun, will do! Thanks friend
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>>35706478
You're supposed to do it faster than you would for a bodybuilder routine. Explosiveness is the key here.
>>
>>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?
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>>35706915
They tell me that I don't put my whole bodyweight with my hips into their attacks
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>>35703555
Now I do boxing and have never done any wrestling, but is this a routine actual wrestlers do? When do you actually train wrestling?
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>>35707546
it's just bad form then

>>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.
>>
>>35704059
What injury would anyone possibly get? Stick to your SS.
> muh Compounds
> I can't dribble a basketball but ask me about my low bar squat
>>
>>35703109
>tfw no 6' wrestler to dominate you with his hot bulge between your ass while you pretend not to like it
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>>35703109
>>
>>35707872
is that ass photoshopped?
Thread replies: 50
Thread images: 8
Thread DB ID: 448220



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