How to Add Bar Bending Strength in 10 Weeks

10 Week Strength Workout designed by Utah’s High School Wrestling Hall of Famer, Frank Houston. This workout is designed to build strength.

“If you work hard on this workout, I guarantee you will get stronger.”- Frank Houston

1. This workout is designed to build strength not bulk.
2. Aim for 6 to 8 reps on each exercise. If too easy, you need to increase the weight.
3. The bench and arm workout at the end will increase strength and bulk (If you cheat on leg workout, do not expect a lot of gains).
4. All lifts are done to FAILURE. That means the last rep should require help from a spotter.
5. Do this in groups of 2 or 3 (If your group is bigger than 3, your rest periods will be too long).
6. Arm workout at the end – 4 sets of Heavy Curls, 21’s or 20’s.
7. Bench Workout – Should be designed to increase strength. For example: 1st set 10 reps, then 8, 6, 4, 3, 2, 1 (Going up 5 to 10 pounds on each new set).
8. Do not worry about the weight you start with. It is more important that you work hard and improve (If you work hard on this 10 week strength workout, I guarantee you will get stronger).

RULE – Go As Heavy as You Can!

Each week will have a specific workout, and will change each week. The workout of the week is to be done 3 times (ie, Monday, Wednesday, Friday).

Finish each workout with an alternating “Chest” or “Arms” workout.

Example: Week 1 – “Arms” on Monday, “Chest” on Wednesday, “Arms” on Friday
Week 2 – “Chest” on Monday, “Arms” on Wednesday, “Chest” on Friday

Week #1 Workout
Leg Extensions
Leg Curls
Power Cleans
Front Squat
Leg Press
Calf Raises
Lateral Raises
Overhead Press
Pull Ups
Lateral Pulldowns
Bench Press
Incline Dumbbell Bench
Tricep Extensions
Bicep Curls
Push Ups (Max Reps)
Leg Raises
Glute/Ham Raises
Windshield Wipers

Week #2 Workout
Leg Extensions–>Leg Curl (Superset)
Shoulder shrugs–>Upright Rows
Power Cleans–>Front Squats–>Calf Raises
Lateral Raises
Overhead Press
Bench Press
Incline Bench
Dips
Tricep Extensions
Bicep Curls
Leg Raises
Glute/Ham Raises
Ab Wheely or Ab Rollers

Week #3 Workout
Power Cleans–>Leg Extension–>Front Squat
Glute/Ham Raises–>Leg Curls–>Leg Press
Upright Rows–>Bent Rows–>Overhead Press–>Pull Overs
Bench Press
Bicep Curls
Tricep Extensions
Pull Ups
Dips
Windshield Wipers

Week #4 Workout
Calf Raises–>Leg Curls–>Leg Extensions
Calf Raises–>Leg Curls–>Power Cleans–>Front Squats
Overhead Press–>Pull ups
Bench Press
Lat Pulldowns
Incline Press
Shoulder Shrugs
Windshield Wipers
Leg Raises
Glute/Ham Raises

Week #5 Workout
Lateral Raises–>Overhead Press–>Bent Rows–>Overhead Press–>Shrugs–>Upright Rows
Leg Extensions–>Leg Curls–>Hang Cleans–>Squats–>Calf Raises–>Glute/Ham Raises
Bench Press
Bicep Curls
Tricep Extensions
Windshield Wipers
Leg Raises

Week #6 Workout
Superset following:
Bent Rows
Pull Overs
Pull Ups (Negatives Only)
Pull Downs
Pull Overs
Chin Ups (Negatives Only)
Bent Rows
Superset following:
Leg Extensions
Leg Curls
Squats
Calf Raises
Glute/Ham Raises
Power Cleans
Superset following:
Overhead Press
Shrugs
Bicep Curls
Tricep Extensions
Bench Press
Ab Wheely/Ab Rollers

Week #7 Workout
Bench Press–>Incline Dumbbell Bench–>Dips
Bench Press–>Incline Dumbbell–>Dips–>Push Ups
Power Cleans–>Leg Curl–>Leg Extensions–>Front Squat
Lat Pulldowns–>Bicep Curls–>Tricep Extensions–>Ab Wheely/Ab Rollers–>Leg Raises

Week #8 Workout
Hanging Leg Raises–>Windshield Wipers–>Crunches
Pullups (Negatives only)–>Pull Overs–>Pull Ups (Negatives Only)
Clean and Press
Box Squats
Leg Extensions–>Leg Curls–>Calf Raises
Overhead Press–>Bench Press–>Bicep Curls–>Tricep Extensions–>Lat Pulldowns
Trunk Curls
(Bench workout on Monday & Friday, Arms on Wednesday)

Week #9 Workout
60 second pull up–>Bicep Curls
60 second Dips–>Tricep Extensions
Leg Extensions
Leg Curls
Dead Lift
Box Squat
Upright Rows
Power Cleans
Lat Pulldowns
Bench Press
Bench Flys
Incline Press
Decline Press
Trunk Curls
Leg Raises
(Arm Workout Mon & Fri, Bench on Wed)

Week #10 Workout
Power Cleans
Hang Cleans
Dead Lifts (2 sets)
Front Squat
Box Squat
Bench Press (3 sets)
Bent Rows
Upright rows
Pull Ups
Dips
Push Ups
Lat Pulldowns
Trunk Curls
Leg Raises
(After this do 3 sets of 21’s or 20’s)

​“If you work hard on this workout, I guarantee you will get stronger.”- Frank Houston


*Consult with your medical professional before beginning a new workout routine.

Pinning his way to the finals, then picking up a win in overtime with a final score of 10-6! Congratulations to our very own Nokoni Slivers! He is the Utah 3A 182lb Wrestling State Champion from Snow Canyon High School!
Some Dreams Still Do Come True!​
(Will You Be Next?)

State Qualifiers 2012-2013

Congratulations to the SC Warrior Wrestlers that qualified for the state tournament this year:

113 -Kody Hafen (9th grade)

132 – DJ Whitehead (11th)

145 – Tagan Johnson (12th)

152 – Curt Wilde (12th)

170 – Kimball Leavitt (12th)

182 – Nokoni Slivers (12th)

182 – Mikey Bishop (12th)​
​
195 – Will Rose (11th)

As wrestling coaches for Snow Canyon High School, our number 1 goal is to help these boys become good men. Part of accomplishing this is learning to Finish What You Start.

Life doesn’t always work out the way we had hoped it would. Sometimes we fall short of our goals and feel like giving up.

We teach these boys that when you commit to something, see it through.

We qualified 8 wrestlers for the state tournament this year. Congratulations to those that qualified. And thank you to the other 28 boys that are currently on our roster; because the 8 that qualified for state could not have done it without the other 28.

The purpose of this post is to reach out to the 28 that have worked their hearts out, but still fell short of qualifying. Just because you will not compete this week does not mean your season is over.

Finish What You Start!

You might be thinking, “What does it matter? I can’t compete so I might as well go home or go to rugby, or practice baseball, soccer, hit the weights, go play video games, or enjoy the time off.”

It does matter, and not just because your 8 teammates that qualified need you. You need to finish what you start for you.

It is a valuable lesson that will be repeated countless times throughout your life…

Life will knock you down. You will not feel like getting back up. But you will anyway. Repeat.

“Success is getting up one more time than you fall down.” -Unknown

​Parents, please support us on this as finishing the season is part of learning to fulfill commitments.

If anyone takes offense from this, please know that it was written with the best of intentions for the good of these boys that our entire coaching staff have grown to love and appreciate. It is an honor to work with your boys.

​Thank you,
Coach Lang