The energy is through the roof and that is an understatement. The culture of what happens with your team is a HUGE key to their success. A dialed in, consistent off season training program is a make or break factor for a wrestling team's success.
The Coach who organizes this aspect of a wrestling training program is going to be part of a winning team.
They are THE athletes who understand hard work and being Relentless. Yes, other athletes also "get it" but Wrestlers tend to be on a different level. And of course, I am talking about the highly motivated wrestlers. There are plenty of wrestlers as well as other athletes out there who are perfectly happy with average.
For the most part, wrestlers don't get too caught up in the fads and gimmicks. They're not asking me about the speed ladder or first step quickness, they are asking about the KEY factors that have been proven for centuries to develop winning athletes:. The most successful wrestlers, and other athletes, train year round. They train in season, not just during the off season. Loss of strength has been proven to have a negative impact on speed, recovery, confidence and more.
Other exercises were tested as well but the Trap Bar Deadlift had the best correlation of, if you get stronger on this lift, you get faster! That being said, let me share with you some simple strength training tips for Wrestlers. If you have a basic weight room set up in your garage or at a school, you can follow these basic Wrestling Strength Tips. This doesn't mean you always do 5 x 5, but it's a solid set up and I use it often, but certainly not always.
So if you're going crazy switching the workouts all the time, you will hinder strength gains. More so than people know, lifting weights is a skill. I like to have our wrestlers follow a program for 2 or 3 weeks and focus on making progress, doing better than week 1. I explain this entire training system in The Encyclopedia of Underground Strength. The more experienced my wrestlers are in lifting, the more variety they get. Beginners and intermediates need less variety in the lifts, but, you certainly can vary the sets and reps.
This is why our warm up includes a lot of sprint work, mini hurdles, gymnastics and even games such as Ultimate Football or Dodge Ball. Being the strongest wrestler in the weight room isn't the end all be all. I've seen lots of strong wrestlers in the weight room but on the mat they were unable to express or translate their strength into a high level of wrestling performance.
Either play another sport in middle or high school or at the very least, pick up on Freestyle and Greco wrestling. Build your knowledge with our hundreds and hundreds of Wrestling Strength programs and tips inside The Underground Strength Academy. I was just searching inside The Academy and typed in "Minimalist Wrestling" and a long list of workouts and Videos popped up.Some of it good, some of it not bad, and some of it downright awful.
While there are many factors that go into designing a strength and conditioning program for a wrestler, I want to go over a few exercises that I believe are essential to a wrestlers strength and conditioning program. Pulling strength, grip strength, abdominals, and healthy shoulders are all benefits of the pullup. Pullups are a must for any wrestler. Wrestling is a pulling sport, and pullups are the king of pulling exercises. A profile of elite Junior wrestlers from Iran, a country that had the 3rd highest wrestling medal count in the Olympics; showed these pullup numbers by weight class:.
Lower yourself down in a slow, controlled manner to completely straight arms, and repeat. A crazy strong lower back? The grip strength of a gorilla?
4 Lifts to Build Wrestling Strength
Incredibly strong glutes and hamstrings? Lats and biceps that can finish a single leg on anyone? Bulletproof abs? Look, deadlifting is hard. It may scrape up your shins, it will make you tired, and it will probably humble you as well.
This is one of the top 5 lifts for wrestling because it basically trains every single muscle that you need to be a stronger wrestler. It very well may be the greatest measure of strength for wrestlers, and possibly in general. How to: Make sure the bar is touching your shins, and bend down with your hips slightly higher than your knees. Make sure you start the lift with tension in your arms, a neutral spine, weight on the heels, and an alternating grip one overhand, one underhand.
Once set, proceed to lift the bar while maintaining a consistent joint angle at both the knees and the hips i. Not only is the Zercher Squat a badass looking exercise, it also has great carryover for wrestling. In addition to strengthening the trunk, the glutes, quads, and hamstrings, it is also a great isometric hold for the shoulders and biceps which translates very well to the underhook position in wrestling.
How to: Begin with a thick bar or Fat Gripz, preferably. Start with the bar in the crook of the arm and squat down keeping the weight on your heels with an upright torso and straight back. Once you hit parallel, drive the weight up. If you want to be a Stronger Wrestler, you need a strong grip. In a study looking to find differences between elite and non-elite wrestlers, one of the statistically significant differences was grip strength 2. One of the common misconceptions of grip strength in wrestling is that wrist curls are going to cut it.
When you wrestle, you grab a wrist which is much wider than a barbell. Furthermore, it is crucial that you strengthen your thumb as well because that is always what your opponent is going to attach when trying to escape wrist control.
So, how do we do that? By using implements that are thicker than a traditional barbell or dumbbell we get our fingers AND thumbs used to hanging on to a wrist.
Things like Fat Gripzthick rope curls, climbs, and pullups, Gi Pullups for the Brazilian Jiu Jitsu athletes out thereaxle bars, grenade pullups or sled dragging, hex holds, and plate pinches will all help us increase our grip strength for wrestling.As a strength coach for elite wrestlers I am constantly tasked with finding exercises that will build explosive strength in the areas where my athletes need it - primarily the legs, hips, back and core.
The Squat is truly the king of all exercises, but a split-squat variation with dumbbells is safer for the lower back, can be done without a spotter key for large groups of athletes and because of the balance and lateral stability required on the mat, is more applicable to wrestling. The regular Barbell Bench Press can be dangerous for the shoulder joint if done improperly and doesn't translate well to the sport my coach used to say "when you are on your back pressing up…it's too late.
You're pinned". Now does that mean we shouldn't train "pressing" movements since wrestling is primarily "pulling"? Of course not. It's important for an athletes body to be strong, balanced, and developed in all areas.
Today I would like to share with you what I consider the 12 best strength exercises for wrestlers. Are there other movements that are great for wrestlers? Absolutely, but these dozen are what I consider to be the essential movements and I have grouped them into a no nonsense, 3 day workout split that will be perfect for you or your team to make gains.
After you familiarize yourself with the exercises, get started with one of the programs - beginner through advanced - below. Wide Pull Ups - 20, 16, 12, 8, 4. Body Weight Hamstring Bridge - 5. Squat down and grab the bar with your arms outside of your legs. Keep your back flat and pull the bar up and off the ground, bringing your shoulders back and hips forward as you "drag" the bar up your thighs. Carefully return to the starting position and reset your hips. Pull up with out swinging or kicking your feet until your head is over the bar.
Lower to the starting position but don't "unpack" - keep some tension in your lats and don't let your arms relax completely. Alternate grip: underhand with hands no wider than shoulder width. Pull them up and back towards your hips, squeezing your shoulder blades together. Hold one side flexed and in place while you complete 1 rep on the opposite side, then switch. One side should always be in the top position.
On the next rep bring the dumbbells straight up without turning them. Alternate reps between regular and hammer reps. Slowly press one side while you keep the other side extended. Keep your elbows up and your back tight as you squat to parallel and back up.
Strength training has significant benefits when done properly. One of the benefits includes a reduced potential for injury. Strength training is even a good idea for kids who simply want to look and feel better.
I recently read an article by Mayo Clinic that basically says when done properly, weight training offers many bonuses to young athletes. I think strength training and chain wrestling are extremely important to becoming a great wrestler. The New York Times has an article that says:. Weight training has many benefits. I believe it helps build self-confidence and self-assurance for your wrestler on the mat as well as in real life.
I will cover specific benefits of weight training for wrestling in a future article. The major focus should be on doing a certain exercise correctly. Appropriate exercises are push ups, squats, medicine balls, kettlebells, box jumps etc… I would recommend that you find a gym that is certified to resistance training with young kids.
Here is a great video that shows some great strength training exercises for kids. We are still focusing on light weight.
At this age, you can start introducing weight lifting. The focus is improving strength while applying a good technique.
When using free weights a child should be able to do a set of I recommend starting out light and increasing the weight only when a child can easily do a rep of The strength training exercises should be quite a bit more intense. How much a child lifts at this age will depend on the child. At this point, they should be under weight lifting program. There are numerous strength training exercises you can do right from your home.
In fact, strength training is so crucial to the sport, that every serious wrestler should incorporate a weight training program at home. We have done our research to find to find exercises that will help strength training for wrestlers. We have broken the exercises down into categories. I am a big fan of kettlebells. Kettlebells are cheap and can be stored anywhere. Kettlebells come in a large selection of weights also.
The kettlebell is great for truly getting stronger. How to choose the best kettlebell for strength training Choosing the correct kettlebell is important. There are no hard and fast rules to choosing kettlebells based on age.Find out why wrestling conditioning workouts should focus on sprints, not long-distance running. When wrestling practice starts in November many coaches are left with a hodgepodge team of athletes coming from football, soccer, cross country, preseason wrestling or the couch.
The diversity of fall sports may leave coaches with the choice to simply run the team into shape, but is this strategy optimal for conditioning for wrestling conditioning? Simply put, "if you want to be fast train fast.
It's hard to argue wrestling isn't becoming more athletic. Styles are shifting from the Iowa hand fighting, wear-and-tear style toward a quicker dynamic style epitomized by Jordan Burroughs. Burroughs is certainly an outlier; however, adjusting training toward a dynamic style may leave football coaches less apprehensive to allow the linemen to serve the upper weight classes on a wrestling team and excite potential wrestlers to become faster and more explosive athletes.
Unfortunately, constantly running long distance can decrease strength and will absolutely halt improvements in explosiveness. There are two main reasons for this:. Track coaches are quick to acknowledge these principles. In Charlie Francis formed one of the most historic Olympic sprint teams ever. Assembling a team of African-Canadian sprinters was an equivalent task to qualifying the Jamaican bobsled team—let alone Francis won eight medals including three golds in the Olympics although later taken back for PEDs.
In the Charlie Francis Training System he stated the aerobic training work needed to be limited; while power and explosive work should be completed in order keep a preferential shift towards type II muscle fibers Francis, Francis even recalled stories of gold medalist Ben Johnson hiding under the bleachers to avoid long-distance runs.
Understand, I am not advocating for the complete removal of long distance running. Training from September-November can be very grueling for college wrestlers. In order to increase training and recovery capacity, long distance endurance work would be best programmed during August. Anaerobic endurance refers to the body's ability to resist fatigue at very high intensities. These surges of intensity increase acidity of muscles and blood which become very painful.
If you train anaerobic endurance you can tolerate higher levels of acidity and perform faster work during high levels of acidity. Without training for anaerobic endurance wrestlers would fade during battles for takedowns and escapes. In addition to improved conditioning, anaerobic endurance allows the fast-twitch fibers to contract fast during fatigue and trains slow-twitch fibers to be faster than long distance running.
Unfortunately, when talking to wrestling coaches many mistake anaerobic training for muscle endurance training. Muscle endurance is the ability of muscles to sustain a moderate load for a prolonged time Friel, Training for muscle endurance involves time intervals ranging from minutes of constant work, whereas anaerobic endurance should aim for second intervals. Furthermore, when using sprints as a wrestlng conditioning tool make sure the wrestlers are sprinting like their life depends on it.
Training anaerobic endurance can be broken down more specifically Bompa, No matter which method of lactic training, it should not be used more than two times per week, due to high levels of fatigue. Yes, running a wrestling team miles upon miles is easy to do. Jordan Burroughs. Nic works in the exercise physiology lab researching hydration and thermoregulation and owns Athlete Physics.The training is always evolving for these wrestlers.
I wanted to share 3 BIG mistakes wrestlers make during in season wrestling time. I explain these wrestling workout mistakes in the video below, please take a few minutes and pay attention and share with other wrestlers, wrestling parents and wrestling coaches. The only person to enter the challenge was a Golfer.
We even had a girls gymnastics team enter the challenge. Are you stronger, faster and better conditioned than your wrestling competition?
5 Exercises you need to build a Stronger Wrestler
Do you dominate the competition? Unless you have never lost a wrestling match, you gotta pay close attention to these 3 wrestling workout tips: — Avoid complex and complicated lifts unless you have an expert coach. Anthony Ashnault returned to The Underground approximately 6 weeks ago to better prepare himself for the tougher competition that lies ahead of him.
Check the wrestling workout challenge below, then read on and see the workout in detail. Each wrestling workout we do for our high school wrestlers is a combination of strength and power. The majority of our wrestlers are on the mat 2 — 4 x a week in the off season,….
If you wanna be as strong as a house ya gotta build the foundation! Get Wrestling Strength. Author Archives: Zach.Weight training is a must for female wrestlers who want to succeed in the sport.
Strength is the foundation of the sport, and if you want to excel, you have to stay ahead of your competition. Doing this will help you stand up to the rigors of the sport and improve your chances of becoming successful. Female wrestlers must have plenty of upper body strength, especially in their backs and chest.
However, they also have to train in such a way as to protect their rotator cuffs, which are highly susceptible to injury in the sport of wrestling. Use bicep curls, triceps kickbacks, lateral shoulder raises, pec flies and bent-over dumbbell rows.
If possible, avoid full bench presses and lat pull-downs, as these can increase your risk of shoulder injury. Female wrestlers also need great power in their legs. Balance and a steady base help them avoid being pinned, while power helps them explode with quick movements. To increase this power, focus on developing your quads, hamstrings and calves. The main trick here is to avoid overtaxing your knees, which come under high demand on the mat.
Use caution when doing squats, leg presses and lunges.
For your calves, either use the seated calf-raise machine or perform standing calf raises using various toe angles. Core strength is one of the keys to success for female wrestlers. Not only does a strong core help them with every move, it also helps them avoid injuries throughout their bodies.
A strong core involves powerful abs, glutes and hips and a strong back. When training your core, focus on moves that increase your stability and balance. Do glute bridges, supermans, planks and standing wood choppers. Also include crunches that work the abs and obliques. Try medicine ball twists and bicycle crunches, which work both the upper and lower abs and the obliques.
Each muscle group should be worked once or twice per week, but never on consecutive days. Overtraining and not allowing your muscles to rest and rebuild will actually prove counterproductive to your strength goals, as your body will never be able to increase its strength since it will be in constant breakdown.
Train your muscle groups with intensity, but be sure to allow at least 48 hours for each muscle group to recover. Include cardio training in your routine to develop endurance and stamina, and eat a healthy, balanced diet.
Be sure to consult with a trainer and physician before beginning your training program. After graduating from the University of Kansas with a bachelor's degree in sports information, Jill Lee served for 10 years as a magazine editor for the Fellowship of Christian Athletes FCA. Also a published author, Lee now works as a professional writer and editor focusing on fitness, sports and careers.
Skip to main content. Upper Body Training Female wrestlers must have plenty of upper body strength, especially in their backs and chest. Lower Body Training Female wrestlers also need great power in their legs. Core Training Core strength is one of the keys to success for female wrestlers. Training Plan Each muscle group should be worked once or twice per week, but never on consecutive days. References 3 BodyBuilding.
Resources 3 BodyBuilding. Accessed 18 April Lee, Jill.