Age:16
Height:5' 3"
Weight:140
Experience with sports:Football, Basketball, Soccer
Any athletic experience ( even cheerleading or competitive dog chasing ):PowderPuff Chearleading o.O I was on a Soccer team and got second place
Typically what was your old diet ~ Did what I learned was the best for me I guess, eat little meals so I ate 5 times a day pretty much... I ate rice, I'm asian o.O, no fast foot no soda candy sweets... had salad tuna sandwich potato etc.
Typically what is your current 1 week diet habits - Right now I just watch out for what I eat, no fast food no soda sweets candy etc. Drink lots of water... pretty much not much of a diet just watching out for what I eat.
Exercise routine:
Monday: Biceps
Tuesday: Triceps
Wednesday: Shoulders and Back
Thursday: Chest
Friday: Legs
Saturday: rest
Sunday: Free day, or full out ABS
Throughout the whole week, I would do either 20 minute jog on tred, or jog there which is two and a half miles away, or stairclimbers for 20 minutes also... After that I'd do my muscle group workout... then abs, decline bench grab a 25 pound plate rest it behind my head and do crunches for 13 reps then 45 plate and standing side crunches
p.S. I also get 9 hours of rest a night average
looks like you eat pretty garbage based on your description - fix it.
protein with every meal make breakfast the biggest meal ~ make sure you get a good sizeable post workout meal.
biceps don't need to be trained separately put them with triceps
...or pair them with back and have triceps paired with chest
As long as you are seeing gains even your own method will work ~ though you may be better off working legs 2 times a week and doing upper body 3 times a week. A tuna sandwich should be considered a snack ~ if you are doing sports expect that you'll need to eat more to compensate for the energy expenditure.
alright i'll give this a try
Age: 20
Height: 5'5"
Weight: 134 (133 is my destined weight class)
Experience with sports: wrestling for 8 years (since 7th grade), lifting for 6 years (since freshman year of HS)
Any athletic experience: wrestle in a div-1 college (sophomore)
Typically what was your old diet ~ exactly for 1 week what would you eat: i'm on and off with healthy foods... sometimes i'd eat a lot of buffalo tenders, or barely eat at all
Typically what is your current 1 week diet habits - please be specific exactly: i like to eat healthy.. a salad with spinach, shredded carrots, grated cheese, olive oil, vinegar, egg whites, etc. and lean meats like turkey/chicken breast, but i think my problem is that i don't eat often enough (ran out of meal money...). when i am at the cafeteria i eat balanced and enough protein. usually i eat frosted mini wheats + skim milk + whey for breakfast but i haven't gotten milk so i can't eat it..
my goals: get stronger, quicker, more powerful, more explosive (redundant).. i figure diet doesn't have to do much with getting quicker, but any tips?
i haven't been keeping up with my training since finals and i have ringworm again, but when i do lift i do full body lifts full of compound exercises and olympic lifts. for example this is one of the lifts we're told to do (assigned by our strength & conditioning coaches)
note-the grouped exercises are supersetted
Day 1
DB snatches 5,4,3 - 60%, 65%, 70%
slant board sit-ups 3x15-20
pull ups 3x8
front box squat 3x8
single leg hip thrust 3x12-20
db alternating shoulder press 2x12
db SLDL 2x12
Day 2
barbell hang cleans 3x5
reverse slant board sit-ups 3x15-20
bench 3x5
hex bar DL 3x5
kettlebell rows 3x10
single leg hyperextension 2x10
while i like the program.. and can modify it according to my liking, the soccer team at my univ. along with all the other male athletic teams are on the same lifting program even though we compete in totally different sports. i sort of know you don't have sport-specific exercises to suggest but i figured i'd give it a try anyways. also, i've really lacked the motivation to leave my room much besides to go to the cafeteria and go to class... pathetic.
your strength coaches seem to suckass if they are training you the same as the soccer team ~
leg work twice a week with a core emphasis ~ examine the muscles that need to be strong.
I'd rate your legs and abs/obliques/lower back as primary then closely followed by back and arms and some traps and shoulders.
Wrestling is very demanding and it doesnt seem like your weight-training is very challenging or pushes you as hard as wrestling does. I would recommend you add 9-12 sets per body part to start and then as you progress to emphasize the critical parts that help you wrestle. Keep your rest times between sets between 30-40 seconds and later on drop to 15-20 during some training periods 4-6 weeks ~ if you want to gain strength 1- 1min 30 seconds can be more beneficial especially when your fatigued and are losing focus.
Key exercises : squat, rdl/stifflegged dl, hack squat, leg press, calf presses, good mornings, back extensions, bulgarian squats, row, preacher curls and db single arm isolate preacher curls, shrug, military press or db press, pullups and lat pulldown etc ~ the whole gamut.. exercises to help with quickness would be short sprints 4-6 seconds ~ jump-roping ~ quickfeet sidewalk drills ~ bleacher sprints - actual wrestling practice - you can't train quickness with weights but what you can train is explosive lifting ~ under full control of course!!!!!
FIX YOUR EATING ~
Things to try when your ready - 8 minute squats @ like 20-30% of your max squat squat for 8 minutes nonstop. Start with 2 minutes straight and every week add on 20 seconds more. This method I know was employed by greco roman wrestlers for the russian olympian team and is pretty savage....
.
