Off Season Workout Program

BJChirps · Post by **BJChirps** » Thu Apr 10, 2008 2:22 pm

Hi, I just joined these forums and I'm looking for some comments on workout.
A bit about myself so you know what I'm trying to do. I played Football for all 4 years in high school, played golf for 2(also 6 years prior on own) and wrestled for all 4. I was captain this past year(wrestling) and will be wrestling next year in college. I wreslted 189lbs as a freshman (without cutting weight), 189lbs Sophomore year (cutting weight), then 215lbs Junior and Senior year without cutting weight. The 3 nearest weight classes in College are 184lbs, 197lbs and 285lbs for me. The coach doesn't care where I go so long as I am getting stronger.

This past year I started football at about 230lbs, I went down to about 220lbs after the season, then dropped to about 205 through wrestling. At the beginning of wrestling season I was like 20% body fat. Now I weigh about 197.5-203 depending on when I weigh myself. I would like to get to 184lbs and be as strong as I can. I also would like to be 184lbs without cutting alot. Also I'm gonna be hitting the beaches and stuff and you gotta look good at the beach

.

I'm a 2nd Semester senior right now so I'm totally zoning out and I got alot of free time. So I work out almost every day (usually 6 or 7 days depending what I feel like on fridays/saturdays). I only have dumbbells, exercise balls, and machines available. I'm hoping to join a Washington Sports Club but we'll see.

Also as far as a diet I'm pretty good about eating decently. I usually have Raisin Bran with a little skim milk or some fruit at like 7AM. Then I eat a sandwich/salad/wrap/soup for lunch(12PM) thats almost always chicken or turkey (I gotta work on liking seafood). Then I'll have a snack when I get home(4PM) which can be a range of things (1/2 sandwich, salad, apply with peanut butter, some random veggies). Then I work out late so I have a quick snack right before hand(7:30PM) and then have dinner right afterwards (9PM). I do spoil myself once a week on Friday or Saturday when I go out to dinner with some friends.

Thanks for any tips and reading this giant wall of text. For any curious minds I will be going to Johns Hopkins University in Baltimore, Maryland.

BJChirps · Post by **BJChirps** » Thu Apr 10, 2008 4:25 pm

I was thinking workout would work like this...

Day1 - Lower Body 1
Day2 - Upper Body 1
Day3 - Cardio/Core 1

Day4 - Lower Body 2
Day5 - Upper Body 2
Day6 - Cardio/Core 2

Day7 - Lower Body 3
Day8 - Upper Body 3
Day9 - Cardio/Core 3

Restart.

I was gonna try doing this because I've heard alot that changing your routine is key because your muscles get "use" to the same motions over and over. I was thinking that never doing the same exercise within 9 days might really eliminate that problem and it would also work dif parts of each muscles. Like Incline->Flat->Decline chest press all work chest but in different ways. Plus I wouldn't get bored with what I was doing.

Color signifies each super set
Eg. Super Set
Flat Bench Dumbbell Press 60 x 12
(Alternating Forward Leg) Two Arm Dumbbell Rows 35 x 12
1 minute break
Flat Bench Dumbbell Press 65 x 10
(Alternating Forward Leg) Two Arm Dumbbell Rows 40 x 10
1 minute break
Flat Bench Dumbbell Press 70 x 8
(Alternating Forward Leg) Two Arm Dumbbell Rows 45 x 8
1 minute break
Next Super Set

BJChirps · Post by **BJChirps** » Thu Apr 10, 2008 4:41 pm

WARM UP
Workouts would start with
1 Minute 3.5MPH
1 Minute 5MPH
2 Minute 6MPH
2 Minute 7MPH
2 Minute 8MPH
2 Minute 9MPH
and some active stretching (totally forget the correct term)

--1st Workouts --

Lower Body 1
Dumbbell Step Ups
Exercise Ball Curls
Jump Squats
One Legged Cable Kickbacks
Dumbbell Calf Raises
Upper Body 1
Incline Dumbbell Benchpress
Machine Rows
Zottman Dumbbell Preacher Curls
Dips
Machine Deltoid Military Presses
Dumbbell Shrugs
Core/Cardio 1
5 Minute 6MPH
5 Minute 7MPH
5 Minute 8MPH
5 Minute 9MPH
5 Minute 10MPH

Wrestling Drills

Reverse Decline Crunches
Dumbbell Stiff Leg Deadlifts
Medicine Ball Crunches on Exercise Ball
Oblique Decline Crunches

--2nd Workouts--
Lower Body 2
Dumbbell Step Ups
Seated Leg Curls
Walking Dumbbell Lunges
Leg Press
Leg Press Machine Calf Press
Upper Body 2
Decline Dumbbell Bench Press
Two Arm Dumbbell Rows
Alternating Dumbbell Curls
Diamond Pushups
Two Arm Front Dumbbell Raises
Straight Arm Pulldowns
Core/Cardio 2
20 Mile Bike Ride

Supermans
Bent Knee Abdominal Hip Raises
Jackknives
Lying Side Oblique Crunches

--3rd Workouts--
Lower Body 3
Leg Extensions
Alternate Dumbbell Lunges
Explosive Lunges
Exercise Ball Hip Raises
Jump Rope
Upper Body 3
Flat Dumbbell Bench Press
V Bar Pulldowns
Cable Rope Hammer Curls
Cable Rope Overhead Extensions
Reverse Incline Dumbbell Flyes
Dumbbell Upright Rows

Core/Cardio 3
5 Minute 6MPH
5 Minute 7MPH
5 Minute 8MPH
5 Minute 9MPH
5 Minute 10MPH

Wrestling Drills

Flat Bench Abdominal Leg Raises
Planks
Flutter Kick Oblique Crunches
**Need Lower Back**

Cooldown
Each workout would end with
2 Minutes 3.5MPH 5 Incline
2 Minutes 3.7MPH 6 Incline
2 Minutes 4.1MPH 7 Incline
2 Minutes 4.3MPH 8 Incline
2 Minutes 3.0MPH 0 Incline

and some static stretches

swanso5 · Post by **swanso5** » Thu Apr 10, 2008 7:37 pm

here we go....

- what do you mean you want to drop 20pds but not cutting a lot? you've gotta cut 10% of your body weight
- with training, more is not better...smarter is better
- you need to eat every 3 hours that you are awake

meal 1 as soona s you get up - fruit, high fibre cerial (oatmela, museli etc), maybe 1/2 protein shake
meal 2 - fruit, solid protein (chicken, red meat, eggs, tuna, fish, tuna, sardines, pork, turkey etc)
meal 3 - solid protein, veg/salad for the rest of the days meals

- to be included is a post workout meal which should be a protein shake (any powder doesn't matter) and rice, bread, pasta or sugary cerial but only have this after weight training, no other times of the day or on off days
- if you've got time than train during the afternoon
- full body workouts are best for fat loss...i suggest you search chad waterbury's "hammer doen strength" and "hammer down endurance" articles which are geared towards fighters for ideas and a program...you can't 9 days in a row
- changing your routine isn't always neccesary...i run through the same 20 basic movements over and over really
- also you won't know where the progression is coming from if it don't repeat an exercise for 10 days
- you may better off doing some dynamic flexibility / bodyweight exercise circuits for a warm up, you don't jump on a treadmill before you fight do you?
- stay off machines and away from singlre joint exercises as much as you can...if equipment is a problem than you better get to that gym
- cardio is backwards...why wait until your tired before hitting your top speed? your top speed would be higher if you done it first
- crunches are ridiculously terrible...you need stabilisation then anti rotation core exercises as well as deadlifts and squats

BJChirps · Post by **BJChirps** » Thu Apr 10, 2008 9:48 pm

So what I need is,
A Dynamic Flexibilty/Bodyweight warmup. (I have this covered)

Full Body, and stabilizing exercises. (Need some help with this, will check out the one you rerferenced.)

More frequent meals (I'll deal with this)
----Side note: Is there a way to store sliced apples? I can't eat them whole because I have braces right now. (3 weeks or so left) Theres a particular kinda apply I LOVE at a place near house but they aren't canned or anything

Questions:
Do I need a protein shake if parents usually have something like steak/chicken filet/burger/etc for dinner right after I work out? If not you suggest just the cheapest protein power I think in another thread right?

How often would you change your workout? once every 2 weeks? 3? more?

What are anti rotation core exercises?

gym is starting rennovation and its getting cramped so I try to go when theres alot fewer people there, but I'm trying to convince parents to let me get a membership across that street at a WSC which has more space, a mat I can wrestle/warm up on and alot more weights.

The top speed cardio is one thing that was suggested from a MMA training that use to work at gym. Its kinda a mental thing, because when you are most drained is towards the end of a fight/match and thats when you need to push yourself the most. That and he use to have me do intervals on an eliptical where I warmed up 2mins, sprinted 30seconds (90+ RPM), 1minute jog(70+RPM) and repeat the sprint/jog 5 times. I'm not trying to reach a top speed because I don't have to run in wrestling really.

Thanks for reading through all that. I'll be back with a much altered workout awaiting more grulling criticism

BJChirps · Post by **BJChirps** » Thu Apr 10, 2008 10:44 pm

that is such a cool collection of workouts, I just need to rearrage because right now is pretty much totally off for me and I don't have any wrestling until after summer but I might try and get into some rooms or get heavyweight brother to wrestle with me.

swanso5 · Post by **swanso5** » Thu Apr 10, 2008 10:47 pm

- use tupper ware containers...you'll eat fruit in the forst 2 meals only so they shouldn;t be that bad by the time you eat them...or take a knife with you
- yes...have shake and cerial etc then 30 - 60mins later have dinner...you need all the calories you can get after training
- there a 1000000 brands of powder but i just get the bioggest tun for the cheapest price and have never got the same one twice
- after each workout has been done 6 times, than change
- anti rotation core exercises are exactly that...they train you to stabilise the lower back and to resist rotation but you need stabilisation forst so do prone an braces and side ab braces then landmine twists, full contact twists, cable chops etc
- you should be focusiong on getting your down which requires calorie use and you'll use more by going faster at the beginning then the end

BJChirps · Post by **BJChirps** » Thu Apr 10, 2008 11:06 pm

Just reading through the Hammer Down workouts I'm pretty convinced that thats exactly what I'd like to do. It looks fun and depending on your work ethic it can be a quick workout. Thank you so much for mentioning them. They're alot like the in season practices team would have. Really alot of its the same just less geared towards MMA and more towards wrestling

I was thinking since right now I don't have much free time...

Nutrition like you said
Convince parents to let me join the Washington Sports Club or somewhere else that appears to have a racketball court or something that you can run around and throw stuff in.
Then I'll work the 2 Hammer down workouts into a weekly routine

Intiate each workout with an aerobic BW warmup
Day 1 - HD: S
Day 2 - HD: E
Day 3 - Rest
Repeat
Possibly include some biking in there on the weekends or something because I really enjoy biking for fun.
Once summer hits I can try to do more but for now, I'm set. Thank you so much.

swanso5 · Post by **swanso5** » Thu Apr 10, 2008 11:10 pm

they have 2 workouts a week each donlt they for memory? i think it would be best to do one rather than both...what does he say in the articles?

BJChirps · Post by **BJChirps** » Thu Apr 10, 2008 11:30 pm

swanso5 wrote:they have 2 workouts a week each donlt they for memory? i think it would be best to do one rather than both...what does he say in the articles?

He has it so that you do...

Day 1 - AM: HDS PM: HDE
Day 2 - AM: Off PM: Fighting
Day 3 - AM: Fighting PM: HDE
Day 4 - AM: Off PM: Fighting
Day 5 - AM: HDS PM: HDE
Day 6 - AM: Off PM: Fighting
Day 7 - AM: Off PM: Off

I would try to do seeing as I don't have mornings free for another couple weeks...

Day 1 - AM: Off PM: HDS
Day 2 - AM: Off PM: HDE
Day 3 - AM: Off PM: Rest
Day 4 - AM: Off PM: HDE
Day 5 - AM: Off PM: HDS
Day 6 - AM: Off PM: Rest
Day 7 - AM: Off PM: HDE

I think that might be a good balance also considering I'm probably not in near the shape he expects most of his fighters to be.

swanso5 · Post by **swanso5** » Fri Apr 11, 2008 12:54 am

i hadn't looked at it for probably over a yr that one...i wouldn't expect you to do 2 sessions a day and you shouldn't anyway...where will fit fighting into it? it's best to contuinue fighting while your body changes shape so it doesn't "forget" and then have to "rememeber" with a new body

BJChirps · Post by **BJChirps** » Fri Apr 11, 2008 3:11 pm

swanso5 wrote:i hadn't looked at it for probably over a yr that one...i wouldn't expect you to do 2 sessions a day and you shouldn't anyway...where will fit fighting into it? it's best to contuinue fighting while your body changes shape so it doesn't "forget" and then have to "rememeber" with a new body

I'll probably be wrestling with brother once he gets back from college otherwise, IDK I might take some time to get use to it then by the time hes back I can start wrestling in the morning and lifting at night

BJChirps · Post by **BJChirps** » Fri Apr 11, 2008 4:59 pm

Long Story short parents have been wanting to change a room in our house into a gym so!
I need some advice on where to get a
- Squat/Bench Rack
A set of weights that I can get like...
- 2-4 Dumbbell Bars and 1-2 Barbells
- Maybe 350ish Lbs of weight for now.

- a bench
- some mats (interested in matting the whole thing so I can wrestle in parts where there are no weights.
- Mirrors on the walls
- Medicine balls or exercise balls maybe?
- Elastic Bands?
- IDK what else??

swanso5 · Post by **swanso5** » Fri Apr 11, 2008 6:21 pm

- ebay is cheap
- only need one big barbell and 1 set of adjustable db's
- what will you lift that's 350pds???
- 1 bench that inclines/declines
- any househlod shop should have those mats...we have IKEA down here which sells everything "house", it's massive, and they sell them
- mirrors???
- a couple of mb's would be handy but not essential
- bands yes
- sb if you really want one

like i said ebay is cheap depending on shipping or whatever

Boss Man · Post by **Boss Man** » Fri Apr 11, 2008 6:32 pm

Basic level of kit.

1 Long Bar 10kg, (22lbs approx).

2 small bars suitable for making dumbbells with.

1 Squat rack.

1 Bench, preferably with an inclined backrest. Don't need one with a little Leg Extension bit on the front though.

4 x 1 or 1.25kg, (2.2 or 2.8lbs approx), discs

4 x 2 or 2.5kg, (4.4 or 5.6lbs approx), discs

4 x 5kg, (11lbs approx), discs

2 x 10kg, (22lb's approx), discs.

A Mat if required.

Bands if required.

Maybe a Swiss Ball and or Medicine ball.

If you need more weight get another 2 x 5 and 2 x 10 kg Discs.

I mentioned 1 or 1.25kg, and 2 or 2.5kg, as small discs often come in those different measures. Depends on the manufacturer, with weights below 5kg.

Some also make 7.5's as well.

If you go for the basic list of discs as described there, you're talking 42-45kg's, 92-99lb's approx.

With the other discs 72-75kg's 158-165lbs approx.

If you feel this is still too light, you might be able to purchase extra ones, with a larger size, like 15kg and 20kg discs. I've seen those obviously for bigger diameter bars like Gyms use, but for the standard width bars you find in Kits, usually about 3/4" width approx, any disc weights above 10kg's I'm not sure about.

Maybe you can get them, maybe not.

If such ones don't exist for the Kit sized bar widths, then obviously buy more 5's and 10's as appropriate.

For wrestling matting, obviously the regular Black stuff about 1.5"-2" approx thick should be fine, as opposed to the sort of big ones schools used to have, with roping and eyelets round them, and 6" thick, which would be a bit silly, unless you're training to be stuntman