Most make you tired, some make you good. Only we make you Elite!

Wrestler Strength!

From time to time we will feature a Personal Training client, athlete or class training sesssion that we believe was a good workout  and we just feel that we have  to share!

This week it is Anthony and Austin Petril. Twin wrestlers from Upper Darby High School. They trained with us last Fall in our Pre-Season Wrestler Strength and Conditioning Camp. After a good regular season they are back for some Off-season training this Summer. In addition to our training sesssions they are active club wrestlers and compete almost every weekend throughout the Summer. These guys are beasts and are always ready to workout!

Goals: Put on size, strength and power for the upcoming season.

They train 4 days a week for 1.5 hours each. They work opposing mucsle groups every other day.  Core work is done at each workout.

Wednesdays workout: Chest, shoulders and tris.

Week #2 of 6

Warm up: ADW

Core: 3 sets of a minute and a half of heaven with 8lbs. med ball, 3 sets of the plank series

Austin 110lbs.
Anthony 106lbs.
Reps 10 8 6 4 10
Power Clean 65 65 75 75 65
Bench Press 85 95 105 115 85
Reps 10 8 8
Incline Press 55 65 75
Flyes 15 20 20
 reps  10  8  6  4  10
Military Press 55 65 75 75 55
 Reps 10 8 8
Upright Row 65 65 75
Deltoid Raises 10 12 12
 reps 10 10 8 8
Over Head Ext. 15kb 15kb 20 20

One response

  1. Grill

    I remember this workout… I think I was power cleaning 95 lbs though. Great work boys, keep it up. Remember, summer wrestlers make winter champions.

    July 27, 2011 at 8:07 pm

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