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lifting

April 24 2004 at 11:57 PM
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This year i wrestled 152 and i currently weight about that. i already and pretty strong and have good strenght, but Before next season I would like to get up around 160ish and then cut down to 152. How would I get to that weight by gaining muscle? What kind of things should i be doing now at this time in the year, ive heard that this time in the year is the time for power lifting while the fall is time for endurance lifting, is this true?
and one more question, is there any one exercise or muscle group used in wrestling more than the next? just courious. thanks

 
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(Login grapplergym)
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Lifting

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April 25 2004, 12:26 AM 

Great question.

Something to think about is you’re in what is called "post season", this is a time to heal any nagging injuries but if you feel that you’re in good health and can start weight training then by all means do. To start strength training you will want to go with lower rep 4-6 at about 85% of your 1RM (Rep Max) do this for 2-6 sets per body part training 4-6 times a week

As you move into August - October start working for some size (Hypertropthy) 6-12 reps 3-6 sets at 67-85 % of 1RM. 3-4 times a week

October 1st start training for muscular endurance, greater than 12 reps and 2-3 sets. 1-2 time a week. The goal is to get your muscles ready for wrestling at high intensity again.

Muscle Group training for wrestling is a tough one as its based on the wrestlers style. For me I always found my back, forearms, and neck we the most worked during the season, one way to think about it is what muscles hurt the most after a good match or a long tournament.

Wrestling is a sport of pulling and lifting unlike football which is pushing, wrestling requires you to be able to pull in your opponent and lift him for a takedown.

hope this helps


 
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