Weekly training plan for Schwinger

Weekly Training Plan for Swiss Wrestling (Schwingen)

Monday – Strength & Technique

• Morning: Technique in the sawdust
  90 minutes of Schwingen drills: stance, grips, throws, tactical situations.
• Afternoon: Upper Body Strength
• Bench Press 5×5
• Pull-Ups (weighted if possible) 5×max
• Overhead Press 4×6
• Bent-Over Rows 4×8
• Core: Farmer’s Walk, Plank Variations

Tuesday – Conditioning & Mobility

• Cardio: 30–40 minutes of interval runs (200 m sprint / 200 m easy pace).
• Mobility Work: Hips, shoulders, foam rolling, stretching.
• Optional: Light technique session.

Wednesday – Maximal Strength

• Back Squats 5×5
• Deadlifts 5×5
• Front Squats 4×6
• Clean & Jerk (Olympic lift) 6×3
• Core: Hanging Leg Raises, Russian Twists

Thursday – Technique & Speed

• Schwingen training: Sparring and competition simulation.
• Sprints: 8×60 m sprints with full rest.
• Explosive drills: Medicine Ball Slams, Box Jumps, Kettlebell Swings.

Friday – Hypertrophy & Functional Training

• Muscle Building Circuit:
• Incline Bench Press 4×8
• Dips 4×max
• Barbell Curls 4×10
• Triceps Pushdowns 4×12
• Lat Pulldown 4×10
• Athletic Work: Sled push/pull, tire flips.

Saturday – Competition Practice

• Extended Schwingen session (2–3 hours).
• Sparring with opponents of different weight classes.
• Video analysis and coaching feedback.

Sunday – Recovery

• Active recovery: Swimming, cycling, or walking.
• Sauna or ice bath.
• Mobility and stretching.

Nutrition & Supplements

• Protein: 3 g per kg bodyweight (whey protein, lean meat, fish, legumes).
• Carbohydrates: Rice, oats, potatoes, whole grains for energy.
• Healthy fats: Nuts, olive oil, salmon.
• Supplements: Whey protein, creatine, omega-3, multivitamin, electrolytes.

Conclusion

Success in Schwingen comes from the right mix of strength, technique, endurance, and recovery. This weekly plan ensures that athletes not only build muscle and explosive power but also refine their technique and mental sharpness – key factors in dominating the sawdust ring.