 New program highlights Strength versus BulkHOLLAND- 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.  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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