SixPackSmackdown Wiki

WrestleFit

Luke D — Sat, 07 Sep 2024 20:32:22 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 9/7/2024 8:32:22 PM

A workout program for wrestlers that combines wrestling and CrossFit.

Day 3 - Wednesday, Week 1

admin — Mon, 24 Jul 2023 16:53:28 GMT

Current Revision posted to SixPackSmackdown Wiki by admin on 7/24/2023 4:53:28 PM

1. Running Conditioning
5 Rounds:
1:15 easy, :15 sprint
Rest 1:30 Between Efforts.

2. Hang Squat Snatch
Build to a Heavy Single

3. ”Fire Storm”
For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

4. Midline
L-Sit: 2 Max Effort Holds
Planks: 3 Sets of 30 Seconds (Front, Left, Right)

Day 2 - Tuesday, Week 1

admin — Mon, 24 Jul 2023 16:42:37 GMT

Current Revision posted to SixPackSmackdown Wiki by admin on 7/24/2023 4:42:37 PM

1. Handstand Walk
4x50'

2. Strict Handstand Push-ups
7 Rounds, Not For Time:
50 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

3. Deadlift
Build to a Heavy Set of 8

4. “Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

5. Midline
Not For Time:
75 Empty Bar Good Mornings
75 Glute Bridges

6. Aerobic Capacity
200/150 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard

Day 1 - Monday, Week 1

admin — Mon, 24 Jul 2023 16:42:19 GMT

Current Revision posted to SixPackSmackdown Wiki by admin on 7/24/2023 4:42:19 PM

1. Hang Power Clean
Build to 3 Rep Max

2. Push Press
Build to 6 Rep Max

3. Back Squat
Build to 10 Rep Max

4. Conditioning
For Time:
100/70 Calorie Row
80 Dumbbell Power Snatches (50/35)
60 GHD Sit-Ups
40 Axel Bar Push Jerks (135/95)
20 Axel Bar Power Cleans (135/95)
100′ Axel Bar Front Rack Walking Lunge

5. Odd-Object Conditioning
3 Rounds For Time:
800 Meter Air Runner
9 Sandbag Cleans (150)
50′ Sandbag Walk

6. Body Armor
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups

Week 1 Training

admin — Mon, 24 Jul 2023 16:41:59 GMT

Current Revision posted to SixPackSmackdown Wiki by admin on 7/24/2023 4:41:59 PM

Training

Elite Wrestling Workout Program

admin — Mon, 24 Jul 2023 16:16:46 GMT

Current Revision posted to SixPackSmackdown Wiki by admin on 7/24/2023 4:16:46 PM

Learn how to train with the intensity required to be an elite wrestler. This year-round workout program will schedule your lifting, drilling and push you past what you thought was humanly possible to get to the next level. Most of the top level wrestlers dedicate a crazy amount of time to their craft and may actually be a bit insane. You need to join them and this program will surely take you there.

Welcome to the "Elite Wrestling Workout Program". This program is intended for high school wrestlers (typically grades 8-12) looking to build brute strength and crazy endurance, and master their skills for the sport of wrestling.

Train With Intensity...Train to be the best in the Country

The Elite Wrestling Workout Program looks to help you build your strength and endurance in ways that will be beneficial during a wrestling match. Not only will it build you physically, it will callus your mind and turn you into a complete freak.

Training Philosophy

Skills and Drills
In order to be an elite wrestler, you need to be able to actually wrestle. You just can't run all summer and do 900 push-ups and expect to win. In order to be successful you need to be a physical specimin, but would need to dedicate 2-3x more time on your technique, skills and drilling. This program will help you schedule your weight room time and mat time.
Metabolic Conditioning
Wrestling is like no other sport in that it requires you to constantly recruit large muscle groups while under fatigue. We will replicate this as close as possible in the weight room by utilizing barbells, kettlebells, pull-ups, squats and Olympic lifts along with running and plyometric drills as part of our conditioning. We will combine these movements in as many combinations and time domains as we can think of. Routine is the enemy. We need to be able to be at 100% strength with our heart rate sky-high.
Resistance Conditioning
While I have nothing against running, the Elite Wrestler philosophy believes you would be better served by being able to squat your body weight for 15 reps in conjunction with 200m sprints while under fatigue as opposed to being able to run 3 miles. I am going to call this concept "Resistance Conditioning" - conditioning your body to perform under fatigue while performing resistance movements. Again, we're wrestlers, not distance runners. Our conditioning will be strength, stamina and endurance...not simply endurance. The majority of a wrestling match will be spent with some form of resistance on you (him pushing on you, you pushing him) and that is how we need to train on and off the mat.
Odd Object Conditioning and Grip Strength
Wrestling is different in the fact that you are lifting and pulling another human being against his or her will. There is not a stationary barbell and regular movement patterns. This program will also implement the concept of odd object conditioning. We will use
Mental Toughness
These workouts are going to be brutal – it’s a given. But while we’re lying on the floor trying to catch our breath with our lungs burning a hole in our chest wondering how we’re going to walk again, we can be confident that 99.9% of our opponents are not training like we are. This is where we separate ourselves from everyone else.
Avoid Injury at all cost
We want to avoid injuries at all costs. It is better to miss one rep or one workout than to go down with an injury and miss months of training. Work hard, but be smart and use good form at all times.

Year-Round Workout Program

The following workout program is intended to be followed year round. There is no taper, ramp-up or anything. You will train to be a savage 24/7/365

Required Equipment

The equipment required to follow the Strong Wrestler workout program is as follows:

Wrestling Mat and a Partner
Barbell and plates
Squat Rack
Bench Press Bench
Kettlebells (or dumbbells)
Bumper Plates (not required, but definitely a nice to have)
Plyo Boxes (can sub by just hopping over a bench)

Get Started!

Tagged For:

What are good off season wrestling workouts to be the best I can possibly be next season?
Off Season Wrestling Training Program
Wrestling Strength Training
Wrestling Workout Plan
Strength Training for High School Wrestlers
The Best Weightlifting Program For A Wrestler

Week 1, Day 2

admin — Mon, 24 Jul 2023 15:59:06 GMT

Revision 1 posted to SixPackSmackdown Wiki by admin on 7/24/2023 3:59:06 PM

1. Handstand Walk
4x50'

2. Strict Handstand Push-ups
7 Rounds, Not For Time:
50 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

3. Deadlift
Build to a Heavy Set of 8

4. “Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

5. Midline
Not For Time:
75 Empty Bar Good Mornings
75 Glute Bridges

6. Aerobic Capacity
200/150 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard

Day 1, Week 1

admin — Mon, 24 Jul 2023 15:50:18 GMT

Revision 1 posted to SixPackSmackdown Wiki by admin on 7/24/2023 3:50:18 PM

1. Hang Power Clean
Build to 3 Rep Max

2. Push Press
Build to 6 Rep Max

3. Back Squat
Build to 10 Rep Max

5. Odd-Object Conditioning
3 Rounds For Time:
800 Meter Air Runner
9 Sandbag Cleans (150)
50′ Sandbag Walk

6. Body Armor
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups

Elite Wrestling Workout Program

admin — Mon, 24 Jul 2023 15:46:24 GMT

Revision 4 posted to SixPackSmackdown Wiki by admin on 7/24/2023 3:46:24 PM

Welcome to the "Strong Wrestler" workout program. This program is intended for high school wrestlers (typically grades 8-12) looking to build brute strength and crazy endurance for the sport of wrestling.

Train With Intensity...Train to be the best in the Country

Training Philosophy

Skills and Drills
In order to be an elite wrestler, you need to be able to actually wrestle. You just can't run all summer and do 900 push-ups and expect to win. In order to be successful you need to be a physical specimin, but would need to dedicate 2-3x more time on your technique, skills and drilling. This program will help you schedule your weight room time and mat time.
Metabolic Conditioning
Wrestling is like no other sport in that it requires you to constantly recruit large muscle groups while under fatigue. We will replicate this as close as possible in the weight room by utilizing barbells, kettlebells, pull-ups, squats and Olympic lifts along with running and plyometric drills as part of our conditioning. We will combine these movements in as many combinations and time domains as we can think of. Routine is the enemy. We need to be able to be at 100% strength with our heart rate sky-high.
Resistance Conditioning
While I have nothing against running, the Elite Wrestler philosophy believes you would be better served by being able to squat your body weight for 15 reps in conjunction with 200m sprints while under fatigue as opposed to being able to run 3 miles. I am going to call this concept "Resistance Conditioning" - conditioning your body to perform under fatigue while performing resistance movements. Again, we're wrestlers, not distance runners. Our conditioning will be strength, stamina and endurance...not simply endurance. The majority of a wrestling match will be spent with some form of resistance on you (him pushing on you, you pushing him) and that is how we need to train on and off the mat.
Odd Object Conditioning and Grip Strength
Wrestling is different in the fact that you are lifting and pulling another human being against his or her will. There is not a stationary barbell and regular movement patterns. This program will also implement the concept of odd object conditioning. We will use
Mental Toughness
These workouts are going to be brutal – it’s a given. But while we’re lying on the floor trying to catch our breath with our lungs burning a hole in our chest wondering how we’re going to walk again, we can be confident that 99.9% of our opponents are not training like we are. This is where we separate ourselves from everyone else.
Avoid Injury at all cost
We want to avoid injuries at all costs. It is better to miss one rep or one workout than to go down with an injury and miss months of training. Work hard, but be smart and use good form at all times.

Year-Round Workout Program

The following workout program is intended to be followed year round. There is no taper, ramp-up or anything. You will train to be a savage 24/7/365

Required Equipment

The equipment required to follow the Strong Wrestler workout program is as follows:

Wrestling Mat and a Partner
Barbell and plates
Squat Rack
Bench Press Bench
Kettlebells (or dumbbells)
Bumper Plates (not required, but definitely a nice to have)
Plyo Boxes (can sub by just hopping over a bench)

Get Started!

Tagged For:

What are good off season wrestling workouts to be the best I can possibly be next season?
Off Season Wrestling Training Program
Wrestling Strength Training
Wrestling Workout Plan
Strength Training for High School Wrestlers
The Best Weightlifting Program For A Wrestler

Elite Wrestling Workout Program

admin — Mon, 24 Jul 2023 15:20:19 GMT

Revision 3 posted to SixPackSmackdown Wiki by admin on 7/24/2023 3:20:19 PM

Train With Intensity...Train to be the best in the Country

Training Philosophy

Skills and Drills
In order to be an elite wrestler, you need to be able to actually wrestle. You just can't run all summer and do 900 push-ups and expect to win. In order to be successful you need to be a physical specimin, but would need to dedicate 2-3x more time on your technique, skills and drilling.
Metabolic Conditioning
Wrestling is like no other sport in that it requires you to constantly recruit large muscle groups while under fatigue. We will replicate this as close as possible in the weight room by utilizing barbells, kettlebells, pull-ups, squats and Olympic lifts along with running and plyometric drills as part of our conditioning. We will combine these movements in as many combinations and time domains as we can think of. Routine is the enemy. We need to be able to be at 100% strength with our heart rate sky-high.
Explosive Power and Speed
While I have nothing against running, the Elite Wrestler philosophy believes you would be better served by being able to squat your body weight for 15 reps in conjunction with 200m sprints while under fatigue as opposed to being able to run 3 miles. I am going to call this concept "Resistance Conditioning" - conditioning your body to perform under fatigue while performing resistance movements. Again, we're wrestlers, not distance runners. Our conditioning will be strength, stamina and endurance...not simply endurance. The majority of a wrestling match will be spent with some form of resistance on you (him pushing on you, you pushing him) and that is how we need to train on and off the mat.
Odd Object Conditioning and Grip Strength
dfdfdff
Mental Toughness
These workouts are going to be brutal – it’s a given. But while we’re lying on the floor trying to catch our breath with our lungs burning a hole in our chest wondering how we’re going to walk again, we can be confident that 99.9% of our opponents are not training like we are. This is where we separate ourselves from everyone else.
Avoid Injury at all cost
We want to avoid injuries at all costs. It is better to miss one rep or one workout than to go down with an injury and miss months of training. Work hard, but be smart and use good form at all times.

Year-Round Workout Program

The following workout program is intended to be followed year round. There is no taper, ramp-up or anything. You will train to be a savage 24/7/365

Required Equipment

The equipment required to follow the Strong Wrestler workout program is as follows:

Barbell and plates
Squat Rack
Bench Press Bench
Kettlebells (or dumbbells)
Bumper Plates (not required, but definitely a nice to have)
Plyo Boxes (can sub by just hopping over a bench)

Get Started!

Tagged For:

What are good off season wrestling workouts to be the best I can possibly be next season?
Off Season Wrestling Training Program
Wrestling Strength Training
Wrestling Workout Plan
Strength Training for High School Wrestlers
The Best Weightlifting Program For A Wrestler

Elite Wrestling Workout Program

admin — Sun, 23 Jul 2023 02:14:49 GMT

Revision 2 posted to SixPackSmackdown Wiki by admin on 7/23/2023 2:14:49 AM

Learn how to train with the intensity required to be an elite wrestler. This workout program will schedule your lifting, drilling and push you past what you thought was humanly possible to get to the next level. Most of the top level wrestlers dedicate an insane amount of time to their craft. You need to join them and this program will surely take you there.

Elite Wrestling Workout Program

admin — Sat, 22 Jul 2023 13:09:39 GMT

Revision 1 posted to SixPackSmackdown Wiki by admin on 7/22/2023 1:09:39 PM

Coming Soon

Sample 4000 Calorie Per Day Diet Plan

Luke D — Fri, 01 Oct 2021 01:19:25 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 10/1/2021 1:19:25 AM

If you're trying to pack on some mass, you need to be sure you are eating enough food. Most people who think they have a hard time gaining mass are simply not eating enough food to support mass gain. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number.

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.

snippet.insert/amazon-protein

Sample 4000 Calorie Per Day Diet / Meal Plan

Breakfast

4 Whole Eggs + 4 Egg Whites
3 Slices of Whole Wheat Toast
2 tbsp natural peanut butter

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
2/3 c oatmeal

Lunch

10 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
1 sweet potato

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter

Dinner

8 oz grilled fish
1c brown rice
1c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein
12 oz milk
1 tbsp natural peanut butter

This sample 4000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.

Sample 3500 Calorie Per Day Diet Plan

Luke D — Fri, 01 Oct 2021 01:18:53 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 10/1/2021 1:18:53 AM

hubspot.co/98d3218f-3f21-42a6-8cd6-f4cebf557e43

This 3500 calorie meal plan is for someone who is probably trying to gain some mass, but at a lower body weight. Eating enough food is crucial to gaining weight. Most hard gainers who think they have a hard time gaining mass are simply not eating enough food to support mass gain. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number.

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.

snippet.insert/amazon-protein

Sample 3500 Calorie Per Day Diet / Meal Plan

Breakfast

3 Whole Eggs + 5 Egg Whites
3 Slices of Whole Wheat Toast
1 tbsp natural peanut butter

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
2/3 c oatmeal

Lunch

6-8 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
1 sweet potato

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tsp natural peanut butter

Dinner

6-8 oz grilled fish
1c brown rice or 1 sweet potato
1c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein
12 oz milk
1 tbsp natural peanut butter

This sample 3500 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.

Sample 3500 Calorie Per Day Diet Plan

Luke D — Fri, 01 Oct 2021 01:18:30 GMT

Revision 7 posted to SixPackSmackdown Wiki by Luke D on 10/1/2021 1:18:30 AM

hubspot.co/98d3218f-3f21-42a6-8cd6-f4cebf557e43

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.

snippet.insert/amazon-protein

Sample 3500 Calorie Per Day Diet / Meal Plan

Breakfast

3 Whole Eggs + 5 Egg Whites
3 Slices of Whole Wheat Toast
1 tbsp natural peanut butter

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
2/3 c oatmeal

Lunch

6-8 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
1 sweet potato

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tsp natural peanut butter

Dinner

6-8 oz grilled fish
1c brown rice or 1 sweet potato
1c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein
12 oz milk
1 tbsp natural peanut butter

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.

Sample 3000 Calorie Per Day Diet Plan

Luke D — Fri, 01 Oct 2021 01:17:50 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 10/1/2021 1:17:50 AM

hubspot.co/48bb40b4-a305-4c43-9256-51e38d4dac28

This 3000 calorie meal plan is for someone who is probably trying to gain some mass or for a bigger dude trying to maintain their current weight without gaining too much body fat.

You can use our calorie intake calculator to get an idea of your daily caloric burn and decide if this 3000 calorie diet plan is right for you.

snippet.insert/amazon-protein

Sample 3000 Calorie Per Day Diet / Meal Plan

Breakfast

3 Whole Eggs + 3 Egg Whites
2 Slices of Whole Wheat Toast
1 tbsp natural peanut butter

Snack

1 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
1/4 c oatmeal

Lunch

4-6 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
2c Vegetables

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tsp natural peanut butter

Dinner

6-8 oz grilled fish
1c brown rice or 1 sweet potato
2c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein mixed in water
1-2 Bananas
1 tbsp natural peanut butter

This sample 3000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

You can also feel free to substitute approved fruits and veggies in place of the whole wheat bread.

Sample 4000 Calorie Intermittent Fasting Diet Guide

Luke D — Thu, 30 Sep 2021 00:54:29 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 9/30/2021 12:54:29 AM

Sample Intermittent Fasting Nutrition

Noon: Break Fast with 2 tbsp natural peanut butter and 1 scoop of protein

Meal 1: 1lb chicken, fish 1 bag of vegetables, 1 serving fat

Meal 2: 1lb beef, 1 bag of vegetables, 1 serving fat

Meal 3: 3/4lb beef, 1 bag of vegetables, 1 serving fat

8pm: 1 Banana or other simple carbohydrate, 1-2 tbsp natural peanut butter

Sample 2000 Calorie Per Day Intermittent Fasting Diet

Luke D — Thu, 30 Sep 2021 00:53:47 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 9/30/2021 12:53:47 AM

Sample Intermittent Fasting Nutrition

Noon: Break Fast with 2 tbsp natural peanut butter and 1 scoop of protein

Meal 1: 3/4lb chicken, fish, 1 bag of vegetables, 1 serving fat

Meal 2: 3/4lb beef, 1 bag of vegetables, 1 serving fat

8pm: 1 Banana or other simple carbohydrate, 1-2 tbsp natural peanut butter

*If you get hungry, you should snack on green vegetables and almonds or cashews. Avoid carbs and sugar.

Sample 3000 Calorie Intermittent Fasting Diet Plan

Luke D — Thu, 30 Sep 2021 00:53:30 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 9/30/2021 12:53:30 AM

Sample Intermittent Fasting Nutrition

Noon: Break Fast with 2 tbsp natural peanut butter and 1 scoop of protein

Meal 1: 1lb chicken, fish, 1 bag of vegetables, 1 serving fat

Meal 2: 1lb chicken, fish, 1 bag of vegetables, 1 serving fat

Meal 3: 1lb chicken, fish, 1 bag of vegetables, 1 serving fat

8pm: 1 Banana or other simple carbohydrate, 1-2 tbsp natural peanut butter

*If you get hungry, you should snack on green vegetables and almonds or cashews. Avoid carbs and sugar.

Sample 3500 Calorie Intermittent Fasting Diet Plan

Luke D — Thu, 30 Sep 2021 00:53:07 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 9/30/2021 12:53:07 AM

Sample Intermittent Fasting Nutrition

Noon: Break Fast with 2 tbsp natural peanut butter and 1 scoop of protein

Meal 1: 1lb chicken, fish 1 bag of vegetables, 1 serving fat

Meal 2: 1lb chicken, fish 1 bag of vegetables, 1 serving fat

Meal 3: 3/4lb beef, 1 bag of vegetables, 1 serving fat

8pm: 1 Banana or other simple carbohydrate, 1-2 tbsp natural peanut butter