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WEST OTTAWA PANTHER WRESTLING
  • Home
    • Contact >
      • Volunteer
    • WO Panthers
    • The Panther Fund
    • West Ottawa Public Schools
    • Panther Pipeline
    • The West Ottawan
  • High School
    • Schedule
    • Coaches
    • Program Information
    • YouTube Page
  • Middle School
    • Schedule
    • Coaches
  • Youth
    • Schedule
    • Coaches
    • Program Information >
      • FAQ
  • Women's
    • Schedule
    • Coaches
    • Program Information
  • PE-RTC
    • Off Season Points
    • Weight Training
    • Camp
    • Myrmidon
  • The Program
    • Media
    • History
    • Champions >
      • Academic
      • Team Titles
      • Individual Titles
      • Individual Records
      • Girls
      • Other Records and Awards
      • Weight Room
      • Youth Titles
    • Galleries >
      • 1960s
      • 1970s
      • 1980s
      • 1990s
      • 2000s
      • 2010s
      • 2020s
  • Links
    • Michigan Grappler
    • Flowrestling
    • MUSAW
    • MYWAY
    • WAAAM
WEST OTTAWA PANTHER WRESTLING
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Panthers Release Summer Weight Training Program

5/27/2016
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New program highlights Strength versus Bulk

​HOLLAND-

West Ottawa has a great tradition of creating powerful athletes, and that is a direct result of a great lifting program. This newly implement wrestling lift program is tailored to not only be done by any wrestler, but in our every own gym. With mostly free weights and higher reps, this workout will help any Panther get stronger in the off season.

Have any questions about the lifts? Click on the exercise to view a short video that will demonstrate the movement. Or contact Coach Lancaster
.
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It is important to not only track your progress each time you lift, but also note your potential failures. Your goal should be what is on the sheet. If you do not complete the circuit in time, please make note of it, and encourage yourself (and your partner) to lift with more intensity. If you finish early, please do more exercises that pertain to the body parts we are working that particular day. 


​
West Ottawa Wrestling Lift Program

Monday Chest and Back
4x10 Incline Dumbbell Press
4x10 Barbell Bench Press
3x10 Chest Dips
3x10 T-Bar Row
1xBO Around the World

Wednesday Legs
4x15 Squats
3x10 Walking Lunges
4x10 Romanian Deadlift
4x10 Overhead Bulgarian Split Squats
3x10 Lumberjack Squats
1x10 Jordan Burroughs

Friday Arms and Shoulders
4x10 Dumbbell Curl
4x10 Reverse Curl
4x10 Dumbbell Shrug
4x10 Overhead Press
3x10 Skull Crusher
4x10 Landmine Chest Press
1xBO Zottman Curls


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Download the Work Out HERE
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