Week 6: April 18 Week 7: April 25 Week 8: May 2 – Active Rest (no lifting) Week 9: May 9 Week 10: May 16 Week 11: May 23 Week 12: May 30 Week 13: June 6 – Last week of classes Week 14: June 13 – Exam Week Off-Season (continued) Summer Week 15: June 20 Week 16: June 27 - Active Rest (no lifting) PHASE II – STRENGTH Objective: to increase strength of muscles essential to sport specific movements Medium-high load / medium volume 80-90% of 1RM; 4-8 repetitions, 3-5 sets, 2-5 minute rest intervals Week 17: July 4 Week 18: July 11 Week 19: July 18 Week 20: July 25 Week 21: August 1 Week 22: August 8 Week 23: August 15 Week 24: August 22 Week 25: August 29 – Active Rest (no lifting) Pre-Season PHASE III – POWER & EXPLOSIVENESS Objective: intensity near competitive pace plyometric drills mimic sprinting, resistance training = power/explosive exercises High load / low volume 75-95% of 1RM; 2-5 repetitions, 2-5 sets, 2-5 minute rest intervals Week 26: September 5 Week 27: September 12 Week 28: September 19 Week 29: September 26 Week 30: October 3 Week 31: October 10
Week 6: April 18 Week 7: April 25 Week 8: May 2 – Active Rest (no lifting) Week 9: May 9 Week 10: May 16 Week 11: May 23 Week 12: May 30 Week 13: June 6 – Last week of classes Week 14: June 13 – Exam Week Off-Season (continued) Summer Week 15: June 20 Week 16: June 27 - Active Rest (no lifting) PHASE II – STRENGTH Objective: to increase strength of muscles essential to sport specific movements Medium-high load / medium volume 80-90% of 1RM; 4-8 repetitions, 3-5 sets, 2-5 minute rest intervals Week 17: July 4 Week 18: July 11 Week 19: July 18 Week 20: July 25 Week 21: August 1 Week 22: August 8 Week 23: August 15 Week 24: August 22 Week 25: August 29 – Active Rest (no lifting) Pre-Season PHASE III – POWER & EXPLOSIVENESS Objective: intensity near competitive pace plyometric drills mimic sprinting, resistance training = power/explosive exercises High load / low volume 75-95% of 1RM; 2-5 repetitions, 2-5 sets, 2-5 minute rest intervals Week 26: September 5 Week 27: September 12 Week 28: September 19 Week 29: September 26 Week 30: October 3 Week 31: October 10
Hamburg%20Wrestling%20-%20Strength%20Program%202016-2017.docx