My wrestling season should be done in 2 or so weeks so I decided to think about my training a little bit for the off-season. The goal is to get stronger while also gaining about 20 lbs in 8 months, while wrestling twice a week and not let myself get completely out of shape. I weigh around 223 right now, but once the season ends I'll most likely jump up to 230 relatively quickly, so 250 by October is the goal for body weight. (About 3lbs/month)
My split is going to be very basic. It's 3 days of lifting, 2 days of conditioning/wrestling, and 2 days of recovery.
The lifting is full body 3x a week Monday Wednesday Friday. One squat,one push, one pull. Taking most of the fluff out of my training and getting back to basics to get stronger and bigger. I have each of the lifts have there own "focus" day, with a similar movement pattern/assistance work for the other 2. Every 6-8 weeks I'll swap assistance exercises. For example, Monday looks like this:
Squat: 5-4-3-2-1 warm-up, amrap at "2" weight. 1 back off set.
Overhead work: 10-8-6-5-5-5
Deadlift variation: 10-8-6-5-5-5
Tuesday and Thursday are wrestling days,which will act as my conditioning. If I can't make it on the mat, I'll do some form of HIIT.
Saturday and Sunday are recovery days. So basically I'll make sure to do everything I can to recover. There will be some LISS, stretching, and some ultra high reps for muscles that I neglect throughout the week(calves, forearm flexors, medial/rear delts). Nothing that really hurts recovery. Just feel good training to keep my body moving. I'm not really going to track my diet, just going to eat as much as I can, and try to track my weight every week and adjust accordingly.
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