NOTAS A LOS ESTADOS FINANCIEROS CONSOLIDADOS

The In-season phase of training must always account for an increased workload that the wrestler is under with practice, matches, training, school, family, etc...

It is a good rule of thumb to reduce the volume of exercise by reducing workouts to only 6 exercises instead of the 7 used in the Off-season and Pre-season programs. If you've had consistent training throughout the Off-season and Pre-season, this 15% reduction in training volume will allow the wrestler to perform at maximum speed and power without the 'strength loss tailspin' that frequently occurs.

The In-season is also a time to reduce your workout frequency. In the past I always had my athletes perform 2 workouts/week during the In-season. However, things are a little different now. Many wrestlers and grapplers that I've worked with have had better performance results during the In-season by using my 'Rotation for Recuperation system.' I recommended it in the Youth Training section of this manual and if you recall it works like this:

Rotation for Recuperation for In-season Strength Training:

• Train full body on Monday and Friday of Week 1

• Train full body on Wednesday of Week 2

• Keep alternating weeks so that you perform 2 weekly workouts, followed by 1 weekly workout.

• The In-season lasts as long as your scholastic season lasts, or periods of frequent, intense wrestling practices, tournaments, and camps.

Monday Wednesday Friday

Week 1 A A

Week 2 A

Week 3 A A

Week 4 A

Week 5 A A

Week 6 A

Week 7 A A

Week 8 A

• This 8 week program is simply repeated if you have longer In-season training needs.

The High School wrestler expends so many calories during their day, along with frequent weight-cutting. This is why I believe that 2 weekly workouts are simply too much. But alternating 2 weekly workouts with 1 weekly workout will do something very important... It allows you to keep up the training intensity.

Doesn't it make sense that if you want to be at your strongest DURING the wrestling season?

Doesn't it also make sense that if you want to be at your strongest, you must keep a training stimulus that is high enough to initiate a response from the muscles?

I used to simply reduce the weight on each exercise for the In-season workouts, therefore reducing the training load. This helped with more attention to the wrestling practices, and recovery. However, as the season progressed their strength levels would decrease since the training loads on each exercise were reduced by 20-30%.

To overcome this we train more intensely every 3^rd workout. The Wednesday workout is performed with the same exercises as with the Monday or Friday workouts. But the

Wednesday workout is performed 'all-out' until the point of momentary muscular failure. By performing an each exercise to the point where another repetition (in perfect form) can't be completed, you help prevent the 'muscle cannibalization' that usually occurs with wrestlers.

---SIDEBAR---Nutrition is the most-neglected area of a High School wrestler's performance program. You need to give your body proper nutrition when doing High Intensity Training (HIT).

Be sure to check out the 'Ultimate Wrestling Nutrition' manual in this ebook package.

set should be completed within 1 repetition of reaching failure. In other words, always leave one or 2 reps 'in the tank' on Monday or Friday.

• Wednesday exercises are performed until you reach failure.

The In-season training schedule looks like this:

Monday Wednesday Friday

High School In-season Exercises

Hang Clean

• Stand with a front grip on a barbell

• Lower into a half-squat position, then explode the bar straight up towards the ceiling

• Flip your wrists and forearms under the bar when it reaches maximum height

• Control bar back down to thighs

• Repeat

Weighted Dips

• Begin by starting at the top with hands on dipping bar, palms facing

• Tuck chin into chest and hook feet behind you

• Lower yourself in a controlled fashion until stretch is obtained in the chest

• Push straight up until arms are locked out

• Repeat

• Begin with a wide-stance in front of barbell with an alternate grip (front grip with one hand and underhand grip with the other hand) at shoulder width

• Keep back flat and eyes looking straight forward

• Drive the weight straight up to a standing position with bar traveling directly against the thighs

• Lower to floor with control

• Repeat

Reverse Close Grip Rows

• Take an underhand grip on a barbell just outside of thighs

• Keep back flat and bend forward at the waist approximately 45 degrees

• Keep eyes fixed straight ahead and pull the bar into the stomach with elbows traveling towards ceiling

• Control weight back to starting position

• Repeat

Wood Chops With Cable

• Place a handle on a high cable, and hold with 2 hands over one of your shoulders

• Keep hips and eyes straight ahead

• Pull the handle down and across your body to reach the opposite lower leg area

• Reverse directions and control to starting position

• Repeat

Forward Dumbbell Lunge

• Stand with dumbbells held at sides of body

• Take a big lunge step forward so that the foot is out further than the knee

• Dip down until knee of trail leg is just shy of touching floor

• Push off of front foot to resume standing position

• Repeat