is this workout good for training for wrestling?

V

vonshu

0
Hi I want to gain power and size for wrestling and i want to make sure this is a good workout to do 3 times a week

bench press
bent over row w/bb
chin up
seated military press w/db
squat/deadlift (alt)
romanian deadlift
dips
calf raises (i know they're not necessary but i still like to do them)

also i need to know what is a good rep/set scheme for wrestling/power specific training

and finally, just briefly, what is the most important thing to eat before a workout?

Thanks
 
3x8 is the normal option for size. However for strength it would be much lower. Maybe 3x3 of Max lift. You could try doing a 3 day full body as you are. But do one day for max lifts. Powerwise sets and reps vary search around. 3x5 is common at between 75 - 90% 1rm.
 
Whats the difference between strength and power? And wouldn't doing any type of rep/set scheme make you at least somewhat bigger?
 
vonshu said:
Whats the difference between strength and power? And wouldn't doing any type of rep/set scheme make you at least somewhat bigger?
Click to expand...

Power is releasing maximum force in as short a period as possible. It's a combination of strength and speed. To put it simply. Yes, but it's also about how heavy the weight is. To a suitable degree though you can gain mass on sets and reps other than 3x8. Of course. Just that's generally the preferred method.
 
Thanks for clearing that up, but I still wanted to make sure that the workout I am going to be doing is a good one. I might exclude the dips tho or replace them with up right row unless you think they are very good?
 
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