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2006/12/08, 10:51 PM
Hello all,
Here's my delima, I am a Wrestler who happens to be out of shape. I only get 1 1/2 hr's to pratice daily, and I need to know the quickest way to get in shape, (so i dont get tired throught the entire match). For those of you who wrestle you know this is a very difficult task.
Ok so a little about my self,
-am in the 119lbs weight class, (need to gain mussle and keep generally same weight, so I need to burn fat and strengthen endurance.)
- I max out my reps often in the gym, but I dont see enough results. Although I dont get much time to work out (due to pratices.) What are also some tips to loose weight and keep hydrated?
Also, Conditioning is #1 concern, I dont have medical illness, I just need to find a plan that continues to show improvments in my endurance and strenghth.
Thanks so much!!:dumbbell:
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2006/12/09, 03:33 PM
to keep hydrated u get go into any drug store and get ORS (oral rehydrating system).. or drink gatorade. or u can make homemade ORS which i think is 1 stp salt and 4 sugars. but check that last one online.
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2006/12/09, 05:31 PM
If you must lift weight do it before practice or conditioning work.....
For conditioning cycle HIIT, Sets of Sprints, and LSD...you may also do conditioning complexes like Tabata or some others used by MMAers/Boxers/etc....check out www.sherdog.com...
So
Mon: HIIT of 20-25 min....2 min warm up jog, then 30 sec of sprints followed by 2 min recovery jog....you can also do this with jump rope in fact I highly recommend you alternate jump roping and jogging
Thu: 5 minute jog...followed by 6-10 sets 100 meter sprints at your best pace. rest 5 minutes between sets...as you're getting in better shape add more sets and/or cut rest by 15-30 sec....
Saturday: 3-5 mile run...moderate pace
Lift Weights:...HEAVY
Tue:
Squat/Deadlift: 3x5
Goodmornings:3x5
Dynamic Rows:3x5
Heavy Crunches/Sit ups 3x5
Sunday:
Standing Barbell Push Presses/OHP 3x5
Weighted Chin Ups 3x5
Weighted Dips/Bench 3x5
Heavy Twists 3x5
You must eat more. 119 lb is tiny. You must eat 8-10 times a day. Meals and snacks. Eat more carbs with all the training you'll need it. Eat more HEALTHY fats....eat bodyweight or more of protein... You may need to eat 3500-4000 calories being this active just to maintain
I highly suggest you take creatine, fish oil, B-Complex, Vit C, Zinc, Magnesium....possibly glucosamine/Chondroitin.....I also get a lot of use from Melatonin to get great sleep...
Caffeine+aspirin before tough workouts will greatly improve endurance/all out heavy lifting performance...
hope this helps...
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