File :-(, x, )
Anonymous
Hey /fit/,
5'10", 150 lbs. I've always been in decent shape and was proud of being rather athletic until I joined my school's wrestling team last year. Needless to say, I got trashed - thrown, beat down, submitted - due to not having a really badass level of fitness. Next season, I want to come back with a vengeance, more powerful, faster, stronger, and with more endurance than anyone else on the team. I need your help, /fit/. I have a 100 lbs. barbell, a 150 lbs. tire, and plenty of good places to run, do pushups/pullups, etc. Will post routine if requested.

Tl;dr - I got my ass kicked last wrestling season and want to dominate next year. Halp plz
>> Anonymous
Steroids.
>> Anonymous
chinpups and pullups until u can do 30 in a set. your back muscle would be huge by then, thus more leverage and so on...one armed pushups for shoulder strenght, and start squatting wtih that barbell as many reps as u can do.
>> Anonymous
SQUATZ
>> Anonymous
Post your routine, it might help to know what you're doing in the first place.
>> Anonymous
>>208542

Monday: Single arm snatch on barbell (one rep per arm, starting at 55 lbs. and adding 5 lbs. per set until maximum weight is reached), glute-ham raises (reps to failure, sets equal number of reps on first set), 6x6 depth jumps, horizontal jumps for distance, vertical jumps for distance, pullups (reps to failure, sets equal number of reps on first set), HIIT (150 lbs. tire flips Tabata style for 15 minutes)
Tuesday: Box pistol squats (one rep per leg, starting at 55 lbs. adding 5 lbs. to maximum weight), jump squats (one set of maximum reps with 100 lbs.), 6x6 depth jumps, diamond pushups (reps to failure, sets equal number of reps on first set), HIIT (four 400m shuttle runs [four 50 meters x 8])
Wednesday: Rest
Thursday: Like monday
Friday: Like tuesday
Saturday/Sunday: Rest
>> Anonymous
>>208522
no
>> Anonymous
>>208533

Would that also give large biceps?
>> Anonymous
>>208571
Fail
>> Anonymous
some wrestlers are so hot... D:
>> Anonymous
I ran cross-country in the fall for no other reason than to build endurance. Cardiovascular strength and stamina are of utmost importance.

At the end of a workout, run intervals every other day mixed with a day set up like this:

50 yds: Lunges out, jog back
50 yds: Frog hops, hands on your head, jog back
50 yds: Crab walk out, jog back
50 yds: Lunges out, jog back
>> Anonymous
Your workout seems fine, but not enough recovery.
>> Anonymous
>>208571
Biceps?!!!!
BRAH KEGGER 300 SHREDDED MOOSE HALO
>> Anonymous
>>208571

Your biceps won't help you a lot in wrestling. I recommend working on your legs a lot more. Also work on your back (I.e Pullups, etc.) this will help you to keep your back more rigid in your neutral and disadvantage positions. Arms are fine, and in my first season my arm strength got me some good wins, but even still you need to focus on the body as a whole. Make sure you're doing a lot of endurance exercises as well. The Tabata you were talking about will work wonders.