Beloit memorial wrestling in season lifting

In season, our lifting focus should be on maintaining strength developed over the summer and fall. Weight
should be lowered in order to achieve each rep. Each day will have a core lift, followed by auxiliary lifts that
are specific to skills we want to develop in wrestling. We will be recording our one rep max, so when you
are lifting, you can find weights in the 83% - 92% range of your one rep max.
Monday chest & Arm
LIFT
Flat Bench
(Reps: 6,4,3,2,1,4)
Incline Bench
(Reps: 8)
Dumbbell Shoulder Press
(Reps: 8)
Tricep Press Down
(Reps: 8)
Flat back Pec Flies
(Reps: 12)
Bench Dips
(Rep to failure)
Dumbbell Should Shrug
Reps: 15)
Dumbbell Push Up
(Reps: 15)

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

Tuesday shoulders & back

LIFT
Clean
(Reps: 6,4,3,2,1,4)
Seated Rows
(Reps: 8)
High Bar Pulls
(Reps: 8)
Good Mornings
(Reps: 8)
Lat Pull Downs
(Reps: 8)
Lawn Mowers
(Reps: 8)
Wrist Curls
Reps: 15)
Pull Up
(Reps to failure)

Thursday jump & Agility station circuit

Station 1: Ropes Ladder (down and back)

- 1 foot every space
- 2 step, every space
- Lateral shuffle
- 2 step up, 2 step back lateral
- Bunny hops every space
- Icky Shuffle

Station 3: Box Jump

- Set 1 20 jumps
- Set 2 - 15 jumps w/ burpess
- Set 3 - 10 jumps w/ burpess
- Set 4 - 8 jumps w/ buprees
- Set 5 - 15 jumps

Station 2: Mini Hurdles

- 1 foot every space
- 2 step, every space
- Lateral Shuffle
- W Drill
- Hops, every space
- Hops, skip a space

Station 4: Battle Ropes

* For reps or time (0:30 each)
- Single arm snakes - 25
- Double arm slams - 20
- Jumping Jacks - 20
- Uppercuts - 20
- Double arm slam w/ burpee - 10

Friday legs
LIFT
Back Squat
(Reps: 6,4,3,2,1,4)
Leg Curls
(Reps: 8)
Calf Raises
(Reps: 8)
Front Squat
(Reps: 8)
Leg Extensions
(Reps: 12)
Deadlift
(Reps: 8)
Decline Sit ups
Reps: 15)
Leg Raises
(Reps: 15)

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

The fight is won or lost far away from witnesses, behind the line, in the
gym, and out there on the road, long before I dance under those lights. Muhammad Ali