I Like Weightlifting

For wrestling workout. Do the weightlifting 3 times a week with rest day between each workout. Do running the other days. Do every set to failure that’s where u cant do another rep. Normal workout is 3 sets . If more time do 4 or 5 sets especially if building muscle for next season to go up in weight class. Usably the 5 set workouts are off season when not wrestling. 3 set workouts during the wrestling season as muscles getting worked hard in practices and meets. Select a weight that u can do 8 to 12 reps upper body. 10 to 15 reps lower body. Do shoulder press. Two types of shoulder press. Do both. One type is arms out to sides like normal press. The other type of shoulder press is arms to front. This will help with lifting the other wrestler. Or in a fight with a stronger gut punch and upper cut to the chin. Also do shoulder fly’s. Bar bells need to be horizontal to work the middle part of the shoulder muscle when doing shoulder fly’s. The shoulder press works the front part. Do dips. Lat bar pull downs wide grip. Cable pull rowing. Back muscle work. Bench press. Chest fly’s. Cable cross over fly’s. If no cable cross over fly station. Do chest fly’s on the sit-up ramp set to maximum angle. Hips up high. Shoulders down low. The sit-up ramp chest fly’s are done in addition to the flat bench chest fly’s; not instead of them. Do one handed free weight bicep curls. Sitting preacher curls. One handed hammer triceps press. Lat bar triceps press down. Sit-ups and crunches. And also twisting sit-ups with weight on the side twisting up. This gives u more twisting power to twist out of a pin. Squats. Seated leg press. Cable leg pull. This is where your on all fours on the ground. Strap around your ankle hooked to a cable going through a pulley to a weight stack. Usually the bicep stack on universal gym cube. U pull forward with that leg. This also helps for sprinting speed. Then using same strap. But standing. U have cable going to side. And u pull the leg closed. This increases strength on the muscle on inside of thigh so u have more griping power with your legs in wrestling. Do leg extensions. Leg curls. Calf raises. If your weight room has it. Neck muscle exercises. Arrange the sets so your not working the same muscle back to back. For example do sit-ups. Crunches. Twisting sit-ups in different parts of the workout. Let the muscle rest for a couple of sets of other exercises before hitting it again with another exercise that works it again. Same with squats and leg press. And also with exercise that share a muscle. Like squats and leg extensions. Or bench press and triceps press.