OUR BASIC YEAR ROUND WEIGHT SCHEDULE:
PRESEASON (3-4 sets)
June-July: 3 days a week
August: 1 day per week (get involved in a fall sport!
September: 3 days per week
October: 4 days per week
IN SEASON
November- 3-4 days a week 3-4 sets, 10-12 reps (supersets)
December, and 1/2 January: 3 days a week 6-9 reps, 3 sets
January/February PEAKING PHASE - 1-2 days per week, 1-5 reps, 1-5 sets
February: STATE TOURNEY - 2 days per week
FREESTYLE SEASON (POST SEASON)
March: OFF - Freestyle Practice only and coach elementary teams
April-May: 2 days per week during freestyle practice
REPEAT
Of course this is the team schedule, you can do more on your own!!
If you find that you feel sore or beat up after tourney's, and practices you need to be ACTIVE in your recovery. You WILL be especially sore on Sundays and Mondays after tourneys. It will be a soreness that if you never wrestled before, you will not like! Try these strategies below:
Stretch all the major muscle groups for 10-15 minutes after each workout
Get a CyroCup and Ice major muscle groups after each workout
Take a cold/hot shower after each workout (30 seconds cold/60 seconds hot)
Have a protein-carb shake immediately after each workout
Get a sports massage 1-2 times per month
Sleep 8-9 hours per night
Relax on your days off and after each workout
Fill your bathtube with icewater, and try and sit in it for 1-5 minutes.
Pay attention to your diet, it aids more in your recovery than anything else you do!
