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Old 12-19-2012, 11:06 AM   #4
Eric Montgomery
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Join Date: Feb 2009
Location: San Diego  CA
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Re: Good strength program for wrestling?

M/Tu/Th/F would be a perfect setup for 5/3/1 then....just hit one big lift per day (squat, press, deadlift, bench) along with one or two assistance lifts, then roll right into your wrestling practice. 5/3/1 ends up being pretty quick--maybe 30-45 minutes including warmup, main lifts, and assistance.

If you can still only manage 3x per week, then you could do 5/3/1 in a 3x per week schedule (i.e. squat, press, deadlift one week then pick up with bench, squat, press the next) or do a 3x per week GSLP approach.

The 2nd Edition 5/3/1 e-book is here (WFS) and will answer every question you've got about how to program the main lifts and assistance work. Or you can check out the 5/3/1 threads on this board or adapt someone else's spreadsheet to fit your numbers...send me a PM with your email address and I can send you my spreadsheet so you can plug in your numbers and get started.

There's a handful of GSLP threads on this board too...the main one is here (WFS).
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