Programming for wrestling preseason

[mikeyfresh]

Hey there Andy,

There is about 4 months before preseason, which is generally when wrestlers are suppose to switch from pure strength to a hybrid of strength and conditioning to prepare for the anaerobic demands of wrestling. The preseason is 2-3 months. I was wondering how I should go about weight lifting in the preseason. I'm in the advanced novice stage of SS thus far, my working sets as of next workout are:

sets x reps
Squat 3x5x255lb
Bench 3x5x200lb
Press 3x5x145lb
Deadlift 1x5x295lb
PC 5x3x165lb

I'm planning to continue SS until preseason (3-4 months). During preseason there will be wrestling practices about 3 times a week and tournaments on Saturday. Should I continue the advanced novice SS template and add in conditioning at the end or should I make the switch to some other template that will satisfy the demands of the upcoming wrestling season?

Thanks in advance.

[Andy Baker (KSC)]

You will most likely want to go to some sort of split routine. Your program will be much harder then than it is now, because of course the weights will be higher. Getting through a sessions where sets across are used on 3-4 fullbody exercises will be difficult. So depending on what you want to do, I would focus on just one or two exercises at each session or keep the SS layout, but reduce your volume down to just one working set on each exercise.

For conditioning I would very much look into working hard on the Prowler. Also, for wrestling and other grappling sports I love conditioning with high rep clean and jerks/presses and 300 yd shuttle runs with short rest intervals in between.

Keep in mind though that best conditioning for wrestling is wrestling. Once you get into the season where you are grappling all the time you may need less conditioning work....you may scale back or eliminate the conditioning work a little and just focus on wrestling and trying to maintain your strength in the weightroom. The majority of the conditioning work will take place prior to starting your wrestling season just to make sure you show up to your wrestling practice in killer shape.

[mikeyfresh]

So would a solid template look something like this?:

W(A)
Work up to 1x5 Squat
Work up to 1x5 Press
Conditioning (high rep clean-jerks as mentioned + shuttle runs)

W(B)
Work up to 1x5 Bench
Work up to 1x5 Deadlift
Conditioning (prowler sprints)

With scheduling such as:

Mon - Wrestling practice
Tue - W(A)
Wed - Wrestling practice
Thur - W(B)
Fri - Wrestling practice (light practice)
Sat - Tournament
Sun - W(A)

Or should more rest days be incorporated? Towards the actual season, most of the conditioning will be done on the mats as you have suggested. Joe DeFranco outlined a 2 day strength program to include in the season to maintain strength, I think I'm going to test it out maybe 2 weeks out from season and see how my body keeps up. This is the first time I've ever done actual strength training for wrestling season, I'm doing it with 4 other guys following SS, so thanks heaps for the helps.

[Andy Baker (KSC)]

Yes, what you outlined is fine. I would include in there heavy weighted chins as well. Even do them first in the workout prior to squatting. I don't know anything about Defranco's program so I can't comment on it. I disagree with ALOT of what he does, but I like alot of what he does as well. So don't just blindly follow his program if it doesn't gel with what you know to be true.

[mikeyfresh]

I'll actually not do the DeFranco now that you mention it. I'll probably stick to a 2 day lower volume split for season depending on how it all goes in the preseason. Last question I'd like to ask is if high repetition for Olympic lifts is any different than high reps for muscular endurance, as in is it 12+ reps? Thanks for all your help.

[Andy Baker (KSC)]

I mean like doing the Crossfit WOD "Grace." 30-50 Clean & Jerks for time. Keep trying to bring your time down, or add more weight and keep time the same. Brutally effective way to condition, but very tough.