The feedback has been amazing. This workout program has been one of the most popular articles on the entire Hunt Fitness site. I have received emails from wrestlers all over the country who have followed this program with great success. The bulk of the program is going to be built around basic compound movements because they are the best for developing both muscle and strength. The offseason training program is broken down into two six week phases. The beginning phase is to get the athletes used to resistance training and to prepare them for the more advance training to come in phase two. In phase one the emphasis is on learning the movements and building a base to work with. Phase two is where the priority shifts to performance and sports specific training. As the title suggests this phase is designed to get the athletes stronger and more explosive. A focus is put on constant improvement and performance in this phase. Having the team work together or athletes partnering up in this phase can be very beneficial to promote competition. Muscular endurance and sport specific training will be added into this phase as well. The aerobic conditioning is going to come from a mix of lower and higher intensity training throughout both phases. The use of plyometrics is going to be incorporated into both phases of the training program. Phase 1: Basic Strength and Hypertrophy Weeks 1-6 Warm up — Fast walk or jog for 5 to 10 minutes followed by a series of dynamic stretches and mobility exercises. Do this before every workout, mon-fri. More can be added to this. Cool down— Light to moderate cardio for 5-10 minutes to help remove lactic acid build up followed by static stretches. Do this after every workout. Static stretching— is to be done after the workout because research has shown that static stretching reduces strength if done before the workout and has tremendous recovery and flexibility benefits if done following the workout. For each day do static stretching for the muscle group that was worked. For example on leg day focus on leg stretches and on chest day focus on chest stretches. Only stretch to a point of mild to moderate discomfort and hold it for 15 to 20 seconds. Cardio- After the resistance training sessions on Mon, Wed, Fri. Examples include jogging, biking, elliptical, stationary bike, treadmill. Hear rate should be around 60-75 percent of max. High intensity cardio on Tuesdays and Thursdays combined with plyometrics. Keep your back straight and make sure the knee is in line with your ankle. Go down to a squat position and jump up in a fast and explosive manner. Perform each repetition without stopping. Pretend like you are a speed skater and you get the idea of how to do it. Raise your arms up and jump as high as possible. With each jump try to reach the highest point on a wall. Pull the medicine ball over your head and forcefully throw it into the wall and catch it on the rebound. Rest up for next week Phase 2: Maximum Strength and Power Weeks 7-12 Note: Same warm up, dynamic stretching, cool down, static stretching and cardio as phase 1. Warm up — Fast walk or jog for 5 to 10 minutes followed by a series of dynamic stretches. Do this before every workout, mon-fri. More can be added to this. Cool down— Light walk for 5 minutes to help remove lactic acid build up followed by static stretches. Do this after every workout. Static stretching— is to be done after the workout because research has shown that static stretching reduces strength if done before the workout and has tremendous recovery benefits if done following the workout. For each day do static stretching for the muscle group that was worked. For example on leg day focus on leg stretches and on chest day focus on chest stretches. Only stretch to a point of mild to moderate discomfort and hold it for 15 to 20 seconds. Cardio- After the resistance training sessions on Mon, Wed, Fri. Examples include jogging, biking, elliptical, stationary bike, treadmill. Hear rate should be around 60-75 percent of max. High intensity cardio on Tuesdays and Thursdays combined with plyometrics. Alternate flat ground sprints and stair sprints every other session. Wednesday — Back, Biceps, Forearms 1. Deadlifts 5 sets x 6,4,4,3,1 2. Barbell Clean 4 sets x 4,4,2,2 3. T-Bar Rows 4 sets x 6,6,4,4 4. Weighted or BW Pull-ups 4 sets x 6,6,4,4 6. Dumbell hammer curl 3 sets x 6,6,4 7. E-Z Bar Reverse Curl 3 sets x 8,6,4 8. Rest up for next week After both phases are complete the athletes should take a week off for recovery. Following the recovery week, start back with phase 1. If you have any questions about this program or are interested in getting your own custom workout plan or personal training availablility feel free to email me Kyle Hunt at KyleHuntFitness gmail.
