A wrestler moving up a weight class should gain weight through strength training and proper nutrition, not junk food. Eat three to four healthy meals daily plus snacks around training, track your progress, and add meals if weight gain stalls. The goal is gaining strength and speed, not just size.
Wrestlers, if you're wanting to go up a weight class this offseason, here's how you could be putting on the right type of weight throughout the summer. The last thing that I want you guys to do is a dirty bulk. I've seen a lot of guys just pound the chips, pound the soda, pound the burgers, pound everything and anything that they can see. That is not the healthy way to bulk up. That is not the healthy way to gain weight. We want to make sure that you're— the weight you're gaining is also making you a better athlete and it translates into your performance. So not only do we want that weight going up, we want your speed going up, we want your strength going up, and we want your explosiveness going up. So the first thing you need to do is make sure you're still training. Make sure that you're on a good strength and speed program throughout the summer. The second thing you need to do is dial in your nutrition. You want to make sure that you're eating at least 3 to 4 healthy meals a day with a couple snacks around training time as well. The third thing that we want you to do is track your progress along the way. If you're not gaining weight, then something's not right. You need to eat more. You need to add another meal into your day. You will gain weight if you are eating enough, I promise you that.
