Wrestling Workout Plan and Routine

Wrestling Workout

Author

Matt Schmitz

Fitness Level

Beginner

Type

Sport Specific

Days in Plan

4 Days

Rest Between Sets:

N/A Sports Specific

Duration

60 Min per session

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps

Day

1 - Cardio

1. Shuttle Run

Duration:	15 Min	Intensity:	65%

Day

1 - Lower Body

1. Walking Lunges

Sets:	3	Reps:	15
Notes:	BW

2. Front Squats

Sets:	3	Reps:	15

3. Lunges

Sets:	3	Reps:	15
Notes:	BW

4. Leg Curl or Hamstring Curl

Sets:	3	Reps:	15

5. Leg Extension

Sets:	3	Reps:	15

6. Standing Calf Raises

Sets:	3	Reps:	15
Notes:	BW

7. Step Ups

Sets:	3	Reps:	15
Notes:	BW

Day

2 - Cardio

1. Recumbent Bike

Duration:	15 Min	Intensity:	80%

Day

2 - Upper Body

1. Machine Bench Press(Vertical Press)

Sets:	3	Reps:	15

2. Dips

Sets:	3	Reps:	15

3. Dumbbell Bent Over Row

Sets:	3	Reps:	15

4. Lat Pulldown

Sets:	3	Reps:	15

5. Machine Flyes (Pec Deck)

Sets:	3	Reps:	15

6. Machine Military Press (Shoulder Press)

Sets:	3	Reps:	15

7. Tricep Kickbacks

Sets:	3	Reps:	15

8. Reverse Grip Chinups

Sets:	3	Reps:	14

9. Barbell Curls

Sets:	3	Reps:	15

10. Push Up

Sets:	3	Reps:	25

Day

3 - Plyometrics

1. Jump Rope

Sets:	3	Reps:	50

2. Double Stair Jumps

Sets:	3	Reps:	12

3. High to Low Medicine Ball Twists

Sets:	3	Reps:	12

4. Double Knee Jumps

Sets:	3	Reps:	12

5. Clap Push Up

Sets:	3	Reps:	12

6. One Foot Box Jumps

Sets:	3	Reps:	12

7. Seated Twists

Sets:	3	Reps:	12

8. Side Box Jumps

Sets:	3	Reps:	12

Day

3 - Whole Body

Day

4 - Rest Day

Wrestling Basics

Order of the Workout 1. Warm Up 2. Weight Lifting / Resistance Training 3. Cardio (Consider HIIT) 4. Cooldown 5. Stretching/Flexibility Exercises Help Topics
Breathing	Timing	Nutrition	Warm-Up
Cooldown	Spotter	Training to Failure	Principle of Reversibility

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