I have been doing weights for around 13 years now. It was needed when I was playing Rugby League, you could take the knocks better, and you definitely needed it for strength. Doing weights now, still helps with the bumps in wrestling. All wresters SHOULD do them.
Cardio is important also, for your in ring conditioning. I walk 30 - 45 Minutes, fast walk, some running interval training as well - 3 times a week, as soon as I get out of bed. It works best on an empty stomach. It helps the metabolism kick in and burns fat as well. I also ride the Stationary Bike at the gym or use the treadmill or Stepper at a fast pacem, after every weight session for 15 minutes, 5 times a week. I also get Cardio training out of my Wrestling Training. Beach Volleyball every Sunday Morning, I play about 8 games over a 4 hour period. It is a great sport and from the occasional game of Mixed indoor netball.
I a train each body part once a week only, although I might add an extra light session of Biceps and Triceps as well. I always warm up with 3 light sets of my opening exercise and lots of stretching.
Here is my Weight Training Program.
Monday Shoulders
4 Sets of 8-10 Reps. Seated Front Military Bar Press
4 x 8-10 Seated Dumb Bell Shoulder Press
4 x 10-12 Seated Tea Cup Lateral Raises.
4 x 10-12 - Bent Over Dum Bell Lateral
Tuesday Legs
6 x 10-12 Leg Extension
5 x 8-10 Seated Angled Leg Press
4 x 6-10 Barbell Squats
5 x 10-12 Lying Leg Curls
Wednesday Chest
5 x 8-10 Incline Bench Pres
4 x 8-10 Flat Dum Bell Bench Press
3 x 10-12 Incline Dum Bell Flyes
Supersetted with
3 x 10-12 Flat Dum Bell Flyes
4 x 8-10 Seated Upright Machine Press
Thursday Biceps and Triceps.
Biceps
4 or 5 x 8-10 Barbell Curls
4 x 8 Alternate Dum Bell Curls
3 x 8 Dum Bell Hammer Curls.
3 x 10-12 Dum Bell Concentration Curls.
Triceps
5 x 8-10 Close Grip Bench Press
4 x 10 Tricep Pushdown
4 x 10 Tricep Rope Pushdowns
Friday - Back
4 x 8-10 Wide Grip Front Pull Downs
4 x 8-10 Low Pulley Rows
4 x 6-8 One Arm Dum Bell Rows
4 8-10 Front Wide Lat Machine Pull Down
