Z-Workouts (BUTT)

Z-Butt Blaster 1. Sumo Squats 2. Lateral Lunges 3. Mule Kicks 4. Jane Fondas 5. Single Leg Glute Raises BunZ and RoseZ 1. 45 degree Sumo Squats 2. Lateral Lunge to a Leg Lift 3. Tripod Leg Raises 4. Angular Leg Kicks 5. Glute Raises (both legs)

Z-Workouts (LEGS)

Killer QuadZ 1. Squats 2. Jumping Lunges 3. Side to Side Squats 4. Stars Ancillary LegZ 1. Back and Forth Lunges 2. Speed Skaters 3. Hammys 4. Rotational Lunges 5. Calf Jumps Auxillary LegZ 1. 45 degree Lunges 2. Burpees 3. Back Step Lunges 4. 90 degree Lunges 5. Feet together Squats 6. Calf Hops Sporty LegZ 1. Field Goal Squats 2. Capoiera Lunges 3. Basketball Touches 4. Surfer Squats TrunkZ 1. Pivot Squats 2. Back Lunge Knee Hops 3. Sumo Hack Squats 4. Rainbow Lunges PistonZ 1. Squat Leg Raise 2. Pogo Stick 3. Hack Squats 4. Clock Lunges

Z-Workouts (ARMS)

Z-Gun Shop 1. Leg Curl 2. Leg Row 3. Leg Curl Hold Z-Tricep Toner 1. Diamonds 2. Scoops 3. Elbows In 4. Elbows Out 5. Wide Grip 1. Arm Circles 2. Pull-ins 3. Shoulder Presses Explosive TricepZ 1. Winning 2. Plyometric 3. Forehead 4. Chin 5. Inside-Out 1. Empty Cans 2. Side Raises 3. Front Raises (hands turned down) Z-Tricep Shredder 1. Full Scoop 2. Hands Touching 3. Spidermans 4. Stomach 5. Regular 1. 1/2 Angels 2. Pec Deck Flyes 3. Full Front Raises Maniacal TriZ 1. 4 Count 2. Side to Side 3. Spiderman Right 4. Spiderman Left 5. Full Spread 1. Full Angels 2. Chicken Wings 3. Arnolds Tricky TriZ 1. Push-up Kickbacks 2. Tricep Crawl 3. Crab Dips 4. three second push-up hold  5. Single Arm Presses 1. Shoulder touch & out 2. Fist turns 3. Double Stop Signals Z-Trifecta 1. Swimming Push-ups 2. Press Ups 3. Shoulder Push-ups 4. Push-up Rows 5. Monkey Push-ups 1. Jeters 2. Palm Palms 3. X's

Z-Workouts (ABS)

Z-ABdominator 1. Jacknifes 2. Toe Touches 3. Tic Tacs 4. Crunches 5. Bicycle Crunches 6. Leg Scissors DiABolical AbZ 1. Puckers 2. Ceiling Raises 3. Sidewinders 4. Pump Crunces 5. High Leg Kicks 6. Leg Zippers Z-Gut Buster 1. Bow & Arrows 2. Leg Pumps 3. Super 32s 4. Sit-ups 5. Clappers 6. Leg Circles PlankZ 1. Build-ups 2. Opposite Hand, Opposite Foot Raises 3. Side Raises 4. Middle Jumps 5. Wishbone Jumps 6. Foot Jacks Upright AbZ 1. Body Chops 2. Kickboxers 3. Charlie's Angels 4. Chets 5. Air Plank 6. Dizzys

Best Exercises for each Muscle Group

EXERCISE % iEMG by Tudor O. Bompa Pectoralis Major Decline dumbell bench press 93 Decline bench press (olympic) 89 Push-ups between benches 88 Flat dumbell bench press 87 Flat bench press 85 Flat dumbell flys 84 Pectoralis Minor Incline dumbell bench press 91 Incline bench press (olympic) 85 Incline dumbell flys 83 Incline bench press (Smith) 81 Medial Deltoids Incline dumbell side laterals 66 Standing dumbell side laterals 63 Seated dumbell side laterals 62 Cable side laterals 47 Posterior Deltoids Standing dumbell bent laterals 85 Seated dumbell side laterals 83 Standing cable bent laterals 77 Anterior Deltoids Seated front dumbbell raises 79 Standing front dumbbell raises 73 Seated front barbell press 61 Latissimus Dorsi Bent over barbell rows 93 One arm dumbell rows 91 T-bar rows 89 Lat pulldowns (front) 86 Seated pulley rows 83 Biceps Brachii (long head) Bicep preacher curls (Olympic bar) 90 Incline seated dumbbell curls (alternate) 88 Standing Bicep Curls (Olympic bar, narrow grip) 86 Standing dumbbell curls (alternae) 84 Concentration dumbbell curls 80 Standing Bicep Curls (Olympic bar, wide grip) 63 Standing EZ bar curls (wide grip) 61 Tricep Brachii (outer head) Decline Tricep Exentensions (Olympic bar) 92 Tricep Pressdowns (angled bar) 90 Triceps dip between benches 87 One-arm cable tricep extensions (reverse grip) 85 Overhead rope tricep extensions 84 Seated one arm dumbbell tricep extensions (neutral grip) 83 Close grip bench press (Olympic bar) 72 Rectus Femoris (Quadriceps) Safety Squats (90 degree angle, shoulder width stance) 88 Seated leg extensions (toes straight) 86 Hack Squats (90 degree angle, shoulder width stance) 78 Leg Press (110 degree angle) 76 Smith Machine Squats (90 degree angle, shoulder width stance) 60 Gastrocnemius Donkey calf raises 80 Standing one leg calf raises 79 Standing two leg calf raises 68 Seated calf raises 61 Biceps Femoris Standing leg curls 82 Lying leg curls 71 Seated leg curls 58 Modified hamstring deadlift 56 Semitendinosus Seated leg curls 88 Standing leg curls 79 leg curls 70 Modified hamstring deadlift 63

Wrestling Strength

Strength Training Philosophy: *Have a reason for everything that is done. Don’t do things just to do them. We don’t just randomly select exercises, reps/sets, percentages, or anything else. *Reasons are Evidence Based: (1) Research [Journals, Scholarly Articles] (2) Expert opinion (3) Logic/Rationality *Confidence in your training; knowing you are studying the BEST IN THE WORLD* If we find a better way, we discard the old and bring in the new. Important to have an answer when athlete asks WHY. It is never because, “we said so” (condescending & does not increase confidence). #1 Priority: Health-No one gets hurt #2 Priority: Sport-Specific Training (aimed at making you a better Wrestler, not bodybuilder- don’t do what your friends are doing) #3 Priority: Don’t train minimally or maximally- Train Optimally #4 Priority: All-out effort. Attack every rep as hard and fast as possible. Theories *Louie Simmons (Westside Barbell): Conjugate Method- constant exercise variation; Exercise Selection; Pendulum Wave *Tudor O. Bompa PHD. (Olympian, Father of Periodization Training): 5 laws; Exercise Selection; Reps; Vertical sets 5 Laws of Strength Training- Bompa 1. Develop Joint Flexibility • Prevents stress injuries, esp. knees and elbows 2. Develop Tendon Strength • Muscles grow faster than tendons; too much discrepancy causes injury • Training helps withstand tension & tearing 3. Develop Core Strength • Abs • Lower Back • Hip Flexors 4. Develop Stabilizers • Shoulders -Rotate your arm as partner tightly holds your fist • Hips - Standing with knees locked, In-out leg rotations, as partner holds 1 foot in place with both hands • Knees - Sit on a table with knee flexed, in-out calf rotation, as partner holds foot 5. Train Movements, Not Individual Muscles • Don’t isolate muscle groups • You are NOT A BODY BUILDER. Don’t get caught up on what your friends are doing. (Note- Tier 2: 58% Mobility, 42% Stability FMS SCREEN • Movement Quality (Making sure wheels are aligned on a race car • Cannot build function on top of dysfunction • Screen for weak link and determine if something is in danger • If muscles are not firing correctly- joints suffer • Avoiding compensations. Primary & secondary muscles act as they should 7 Movements [in order of importance] (1) Leg Raise [hamstring tightness] (2) Shoulder Mobility [thoracic spine] (3-6 no order) Hurdle, Lunge, Pushup, Core (7) Squat Priority order for correction (1) Zero’s [pain] (2) Asymmetries 1-2 (3) 1’s (4) Asymmetries 2-3 Correction phases: (1) Remove tightness (massage, stick, foam roller): 30 seconds on problem area (2) Stretching: 3 x 15 OR 3 x 30 seconds on problem area Wrestling Needs Analysis: *POWER [Power-Endurance, Reactive Power] Force = Mass X Acceleration Move weight as FAST as possible Reps/sets that increase Power: % 1RM Sets X Reps 55-65% 6 X 4 70-80% 6 X 3 Based on Prilepin’s Chart and optimal reps -Plyometrics (wrestling specific) for Explosive Power *POSTERIOR CHAIN: Box Squats increases difficulty by breaking momentum - Hamstrings - Glutes - Lower Back *PULLING -Lats (all done standing; you don’t sit when you wrestle) *CORE: - Abs/Obliques (all done standing; you don’t sit when you wrestle) - Lower Back - Hip Flexors (Sumo Squats/Deadlifts) *NECK *GRIP Focus on FINGER strength! (forearm/wrist curls = bigger forearms & hands, but grip doesn’t get stronger) 1RM: Sumo Box Squat, Sumo Box Front Squat, Sumo Box Zercher Squat, Sumo Deadlift, Rack Pull, Pull Through, 3-Board Press, 4-Board Press, Floor Press, Rack Lockouts, Incline Bench 3RM: Good Mornings, DB Floor Press, DB Incline (parallel) (1) Plyometrics (wrestling specific): *Stadium Hops *Multiple Box to Box Squat Jumps *Zig Zag Drill *Lateral Cone Hops *Moving Split Squat with Cycle (2) Move (a – e) 6 times (a) Legs (Sumo Box Squats); Choose a different exercise each week [6 week Pendulum Wave: 55%-4, 60-4, 65%-4, 70%-3, 75%-3, 80%-3] *Squat *Front Squat *Zercher Squat -Glute Hams (2-12 reps) (b) Arms (Bench); Choose a different exercise each week [6 week Pendulum Wave: 55%-4, 60-4, 65%-4, 70%-3, 75%-3, 80%-3] *3-Board Press (close grip) *4-Board Press *DB Floor Press *Floor Press *Rack Lockouts (close grip) *DB Incline Bench (parallel) *Incline Bench (parallel) (c) Abs (Standing): (6-15 reps); Choose a different exercise each week *Side Bends *Side Deadlifts *Front Bends (lat pulldown machine) *Leg Raises *Landmines *Band Side Bends *Front Bends (bands) *Front Bends to sides (bands) (d) Legs (Deadlifts/Lower Back); Choose a different exercise each week [6 week Pendulum Wave: 55%-4, 60-4, 65%-4, 70%-3, 75%-3, 80%-3] *Sumo Deadlifts *Trap Bar Deadlifts *Rack Pulls *Pull Through (straight leg) -Reverse Hyper (6-15 reps) -45⁰ Hyper (6-10 reps) -Hyper (3-8 reps) -Good Mornings (5-10 reps) (e) Arms (Standing Lats): (8-15 reps) Choose a different exercise each week (1)Pendlay Rows (2)Bent Over Rows (2)DB Rows (3) T-Bar Rows *Pull-ups (close/neutral, no lockout) (3) Grip (Fingers) * Farmers Walk (6 trips, 200 feet) *DB Top Hold (3x 30-90 seconds) (4) Neck: *Neck wrestle partner *Neck w/ plates *Neck w/ band *Neck Machine *Bridging 1RM: Sumo Box Squat, Front Sumo Box Squat, Sumo Deadlift 3RM: DB Floor Press, DB Incline Bench (Parallel), Good Mornings Day 1 (1) Plyos: Squat Box Jumps 5x10 (2) 6 times through (1) Sumo Box Squats: 70-80% 1RM: 3 (2) DB Floor Press: 70-80% 3RM: 3 (3) DB Side Bends: 10 (4) Good Mornings: 70-80% 3RM: 3 (5) Pendlay Rows: 8 (3) Neck: Bridging 3 x 1 minute (4) Grip: Farmers Carry: 6 trips, 200 feet Day 2 (1) Plyos: Side Cone Jumps 5x10 (2) 6 times through (1) Sumo Front Squats: 70-80% 1RM: 3 (2) Incline DB Bench (parallel): 70-80% 3RM: 3 (3) Front Bends (lat pulldown machine): 10 (4) Sumo Deadlifts: 70-80% 1RM: 3 (5) Bent Over Rows: 8 (3) Neck: Neck Plates 3x15 (4) Grip: DB Top Hold: 3 x 45 seconds

Ironman Magazine Bodybuilder Workouts

A great list of workouts for each muscle group by some of the greats:

Specialization for Total Muscle Size by Steve Holman