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Workouts During Football Season?
I'm 17, 5'7" 158 pounds. I don't know my bodyfat but I would guess it's around 10%. I have a stocky body type and a pretty decent physique, but I find that I often overtrain. Right now, I am getting ready to start football, but my training revolves around wrestling. So, my question is now and during football season, I want to continue to train for wrestling. I get about four days a week on the mat. Could you please recomend a program for me?
This is a common dilemma for most high school athletes. Because most participate in more than one sport this can greatly affect how one trains for their primary sport. Now, I do believe it is very beneficial to be exposed to different sports in early years of development as this seems to increase the efficiency in motor learning. However, as the athletes get to their junior and senior years in high school, I do believe they will be better off focusing on one sport especially if you feel you have an opportunity for a scholarship for college.
Most times during an in-season program we lift primarly to maintain the various types of strength that we developed in the off and preseason programs. Because of the increased practice and the impact of games, one has to be very careful how much they are training with weights or other supplementary forms of training. This can cause overtraining and especially in the middle of a season can make one more prone to injury.
Since you are working on the mat and are about to be involved in football practice you are in a tough position. By this I mean you have to monitor very closely any additional training. This would include making sure you are not feeling excessively fatigued, lose your appetite, have constant joint aches and pains, or are not making any progress in the weight room. My recommendation is to workout with weights no more than 3 times a week. You may do 2-3 exercises and keep the sets very low. The exercises I would suggest are compound movements and various forms of Olympic lifts. Your repetitions should be low as well as you are trying to maintain primarly maximal and explosive strength. Higher volume training not only makes it more difficult to recover, but can increase your chances to experience soreness which will negatively affect your ability to practice football and wrestling.