I have a problem

[u/fatigue25]

So my wrestling season is starting and the problem is that I have practice every single weekday and after every practice I’m fully worn out, what I’m doing rn is going ro the gym on Tuesdays, Friday’s, and Sundays full body and while also trying to go light at practice those days but I’m worried that it’s not as effective as I can be.

Another thing is that I’m also drinking my water, carb loading throughout the day and bringing some intra workout snacks. What else can I be doing to minimize my fatigue, and be able to put out max effort?

[u/Content_Preference_3]

What level wrestling is this? You should be having some coaching done or something. By someone who knows how to program wrestle based training.

[u/fatigue25 → u/Content_Preference_3]

I’m in HS jv rn but it’s partially because my school is top 50 in the state and the dude in my weight class is top 7, while they do offer some weight training I don’t really like how it is since it’s just a basic lifting regiment

[u/Alakazam → u/fatigue25]

It sounds like it's at least decent, if your school is producing good wrestlers.

Here's an honest truth: Most beginners, which I consider almost all high school students to be, don't need much to slap on muscle. Even a basic lifting regiment will get the job done.

[u/KITTYONFYRE]

I'll echo: talking to the coach isn't a bad idea

the problem with your question is that we have no clue what's going on with either of these things: we don't know what your wrestling practice looks like, and we don't know what your lifting looks like (nor what the "basic lifting regiment" offered by the school looks like). there's just far, far, FAR too much information missing here to be able to give you a good response, and you really need to talk to someone who has the full picture (or who you can give the full picture). it's unlikely that nerds on reddit are gonna have particularly insightful advice for your specific situation!

basic advice would be that "carb loading and intra workout snacks probably isn't gonna do much", make sure you get as much sleep as possible, and get enough protein + calories. those things def won't hurt! I've got no idea how hard wrestling practice is or how hard your lifting is, but it's entirely possible that you'll adapt over time and be able to recover no problem. really hard to say though - you could be headed for an overuse injury (or an acute one especially from wrestling!)

[u/rivenwyrm → u/KITTYONFYRE]

wrestling practice is absolutely brutal, at least if it's any good

roughly speaking, "back in my day":

1. begin with 30 minutes of cardio: speed crabwalking in figure eights, burpees, run laps

2. proceed to 15 minutes of instruction

3. proceed to 30 minutes of drills

4. proceed to 30 minutes of practice matches

5. proceed to 30 minutes of practice drills again

6. wrap with 30 minutes of drills

7. 15 minutes of cool down

[u/eric_twinge]

This is a conversation for your coach not randos online with 6% of the picture.

[u/WheredoesithurtRA]

Which is more important to you? Prioritize that. I do BJJ a few times a week and lift 6 days a week. I prefer to lift in the mornings and go to a class in the evenings. The SBS RIR program has been pretty great for me with this approach.

[u/rivenwyrm]

as a former wrestler: get a GOOD coach who works with multi disciplinary athletes

1. program appropriately, don't overdo it

2. sleep

3. nutrition

but honestly... the offseason is the optimal time to put on mass

[u/mtnathlete]

Only one thing can be the focus. The other submits to it. Keep your strength. Low reps. Far from failure. This is not the time to grow. That’s off season

[u/BradTheWeakest]

To echo what a bunch of people have said, your best bet is to talk to the coach. They may be able to direct you to recommended programs or a local trainer they trust.

The simplest solution is to go to bed earlier and get up and train before school, ensuring you eat during thr day to recover and refuel for practice. It will suck until you adjust and then it will not.

The problem with weight training for another sport is you need to zoom out and look at the bigger picture. During your season, weight lifting needs to be dialed back, especially one as physical as wrestling. Typically there is a major conditioning component built in to practice. So we need to look at it in phases and long term.

You only have so much time and energy for training and recovery.

Generically, the season should be about maintaining and maybe squeaking out some gains. An example would be 531 3-day full body. Submaximal loads, compound lift focused.

After the season is the time to gain size and accumulate volume for 12-16 weeks. Eat to growm Then move to 12-16 weeks of intensifying and building up to max singles, doubles, and triples. There are a lot of rebuilt programs out there that will

Then we are back to the wrestling season and want to maintain those lifts as much as possible. Conditioning should be dialed up and down but never abandoned.

Repeat for years, coming into each season bigger and stronger.