Here are a few four-week lifting cycles to follow while training. You can do as few as two lifts per week and as many as four. These are fairly intense lifts and percentage-based: select realistic maximum weights; it is better to underestimate. Choose your own schedule and lift when it is most convenient for you and your recovery. I strongly recommend you do NOT lift the day before a meet or tournament! hey are difficult, but wrestlers are some of the few athletes that are prepared for this type of work.
No, they are not mandatory, but you will get out of this club what you put into it, and testimony so far suggests that they are effective.
Let me know if you're doing these lifts and how they're working for you. At the end of four weeks I'll put together a new cycle based on how these went for everybody.
After you've murdered yourself with those try this one:
The basic format is the same, only this time the expectation is that you have gotten a bit stronger, and there are several chances to max out in the last week. Where it says "Test x3" you can do as many sets of 3 reps until you can't go any heavier. You can stop either when you feel you're not likely to be able to do a heavier weight or after you get to a weight you can't do. If you miss you may try the set again (especially the singles), but no more than three failures.
Here is our workout for two weeks out from the River Hill competition:
Enjoy!
Coach Beytin
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In this lecture, Tommy Kono, a very decorated Olympic Weight Lifter gives instruction on many of the things Coach Beytin conveyed in the lifting technique session today. Check it out. Form is important for getting the most out our workouts( plus not getting hurt :P).
There is also another lecture series: This is Part 1 of 6 parts
--Troy
