How can I gain muscle mass and have more power in general for wrestling during the preseason?

Question

I'm 118 pounds and I do high school wrestling. I'm not extremely weak, but at the same time I'm not that strong. My max is 130 pounds for bench press, 105 for power clean, and 210 for back squat. Any suggestions for improvement there are appreciated.

I also seem to lack the power that other wrestlers do, and I have no idea what to attribute that to. It's as if I don't have half the force behind my shots as other people.

Please don't suggest steroids lmao.

ck · Accepted Answer

You need to hit the gym and start lifting some serious weights. You should look at doing high weight and low reps to build the explosive power you are seeking. Watch your form and be sure you go full range of motion. Lots of stretching before and after the gym. If you want to gain muscle mass combine the weight room with a good diet high in proteins. You should shoot for 118gms of protein in your diet daily in order to give your body the basic elements to building new muscle when you lift. Lots of rest, fluids, and avoid the negative stuff (smoking, booze, drugs). The rest is going to be dependent upon a good routine and lots of work on your part. Depending on your age you may not have the ability to develop as much as you want, but if you are in your last couple of years of high school you should be able to grow. Cardio is also important but the more cardio you do the less mass you will probably gain.

Do a lot of drills on takedowns etc. on your own in order to get your body use to doing the moves which when combined with the gym work should give you the explosive power you seek

How can I gain muscle mass and have more power in general for wrestling during the preseason?

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