Summer 2010 Functional Power and Speed Program for Wrestlers!

[kdsmith27 14]

Summer 2010 Functional Power and Speed Program for Wrestlers!

Here's a program that you can perform this offseason to increase your strength, increase explosiveness and power, improve your functional movement, and help prevent injury! It's a complete 3 day per week program guaranteed to transform your wrestling next season! The first and third workouts of the week are to build overall strength. The second day is a speed and power development day... as well as overall functionality training for the wrestling mat. You can do an offseason running program immediately following each training session or you can run on alternate days if you choose.

Day One:

Squat - 2x5 (wks 1 & 2), 2x3 (wks 3 & 4), 2x1-2 (wks 5 & 6)

Incline Barbell Press (shoulder width) - 2x5 (wks 1 & 2), 2x3 (wks 3 & 4), 2x1-2 (wks 5 & 6)

One-leg Deadlift - 2x8-12

Reverse Grip Chinups - 2xmax reps

Renegade Rows - 2x8-12

Day Two:

Power Clean or Hang Clean - 3 x 3-5 (explode with weight, don't overload... think speed)

Barbell Snatch - 2 x 3-5

Box Jumps - 3 x 3-5

Long Jumps - 3 x 3-5

Medicine Ball Chest Pass - 3 x 3 -5

Side Wall Toss with Medicine Ball - 3 x 3 - 5

Lunge Series - 3 x 3-5 (Reaching lunge to front making sure to touch toe, followed by a lateral lunges for same reps, followed by reverse lunge for same reps. Alternate legs until all reps are completed for each direction before switching to next direction. You may use light dumbbells if bodyweight is too easy. Be sure to really stretch out to the front and reach for your initial lunge).

Day Three:

Sumo Style Deadlift - 2x5 (wks 1 & 2), 2x3 (wks 3 & 4), 2x1-2 (wks 5 & 6)

Push Press - 2x5 (wks 1 & 2), 2x3 (wks 3 & 4), 2x1-2 (wks 5 & 6)

Dumbbell Row - 2x8-12

Weighted Pushups - 2x8-12

Woodchoppers - 2x8-12