[Mabes]

Ok, so wrestling season ended a few weeks back and my coaches gave me a workout that, personally, I think is a little strange. It's a lot of stuff that is high rep (10-12 and sometimes 15). I wrestle at 197 and want to get up to a strong 230 or 235 so I can drop back down to 197 during the season and be really cut and strong. My question is: what will doing, for example: 5x10 on bench and squat? What is that going to do for my strength and size as a wrestler. Keep in mind I need to get bigger and stronger, and of course would like to look good. Oh yea, the work outs are also full body workouts and are set up to lift mon, tue, thur, fri.

Any help or advice would be great. Thanks.

[justlift32]

They sound quite similar to football workouts I used to do in HS and College. Many are full body workouts. Do the workouts progress and change the number of reps and sets?

For example, my program for football used to go through a phase where it would work on muscle endurance for 3-4 weeks, then focus on strength increase and back to a normal rep range. So it might start out 3 sets of 10-12 for a few weeks, then maybe 5 sets of 6-8 or even a pattern of 5reps,5reps,4reps,3reps,2reps.

IMO, a 5x10 squat program will build your endurance but also get some strength gains. 5 sets of squats is tough, but I used to do it and you become accustomed to it and eventually get gains.

It would be interesting to see the layout of your workouts if you have time.

In essence what im trying to say is that IMO i think you can still gain strength and grow, but diet has alot to do with that as well.

I hope some of this made sense, it is just based on my experience

[Mabes]

well kinda. it changes percentages for how much weight you should lift. I think we might be doing some kind of periodization workout. But this one goes until the first week of june. It's basically a mix of everything. Somedays might have bench and squat among others while other days you'll do front squat and db flys. I am eating a hell of a lot right now.

[justlift32]

IMO, those kind of workouts work best for athletics. Bodybuilding is a totally different type of animal.

I always loved doing full body or some sort of multiple body part workout. Core work is essential and I am sure you are doing variations of deadlifts, cleans, squats etc. I also had percentages involved, something like on the first set you do 65% of some max, 75% then 80% or whatever.

Keep eating right, and lifting hard and you will see gains. If you have any questions on diet or specific training feel free to ask or PM me.

[smre123]

it sounds like they want you to build up muscle endurance i know with wrestling practices and everything they try to build the most endurance so you can last on that mat for 3 minuts without dying out strength and endurance are completly opposites when does your next season start?

[Mabes]

Our first practice is around august 25 and then we start competing the end of the next month. So is this kind of work out good for building strength and muscle endurance? or just muscle endurance? Either way I need to grow and get stronger while keeping endurance.

[smre123]

what i would do is do drop sets for what ever you do example
bench:
set 1
12 reps 225 lbs
8 reps 275
8 reps 275
6 reps 315
drop
225 rep till faliure or close
drop
135
rep out till failiure
thats what i would do but im not sure about it you may wanna ask for second opinions and i would work like that on every workout do drop sets but ask for a second opinion with other ppl that have more experiance with that type of training

[smre123]

also go here Welcome to CrossFit: Forging Elite Fitness they can help they got great workouts for that type of stuff strength and endurance