24 Week Muscle-Building and Conditioning Program!

[kdsmith27 14]

It's been a while... so I thought I'd give a few quick tips for

your off-season wrestling conditioning...

If you want to make the most incredible changes in your strength,

power, speed, endurance and muscle size you must committ to

the next 24 weeks. 

To set up a 24 week program to completely change your body

you want something like this:

Week 1-4    Do isolateral exercises to greatly improve your

strength as well as any imbalances you may have between

muscle groups.  This type of training will get you stronger and

allow for more strength in the next phase.

Week 5-8    Work on increasing your muscle size as well

as your strength.  During this phase, work on using full-body

exercises that will use the most weight for 6-12 reps.  Exercises

such as dips, squats, trap bar deadlifts, shoulder presses are all

good here.

Week 9-12    Focus on maximal strength during this phase.

Here you still do your basic strength exercises but begin to add in

Olympic lifts, plyometrics and other speed-creating exercises.

Week 13-16    Focus on speed during this phase.  During this 4th

phase of training we will 'turn-on' your speed switch.  We do this

by using mostly plyometric and fast exercise.  You will keep your

strength and size because you will always include one multi-joint

strength exercise for each muscle area.

Week 17-20    Here we will start getting you into anaerobic

condition while keeping you strong and fast.  Strength training drops

from 3 days weekly to 2 days weekly.  Start incorporating only 1

jogging day and 2 sprinting or uphill runs.

Week 21-24    Now you will supercharge your conditioning.

When you're done with this phase you will look as if you

were sculpted.  Your muscle will be bigger, fuller and more cut.

You will use odd lifts such as Hammer Swings and Complexes

to get into anaerobic condition while keeping up your size and strength.

This is the basic idea behind a super-effective total-conditioning program

for wrestlers and combat athletes.  Try it out and don't be afraid to experiment

new and different exercises.

Have a great week!

Steve Preston

www.wrestlingperformance.com