Ultimate Wrestling Strength and Conditioning
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Ultimate Wrestling Strength and Conditioning
The Ultimate Wrestling Strength And Conditioning Guide “How To Build Stronger, Faster and Better Conditioned Wrestlers At Any Age!”
By Steve Preston MS www.wrestlingperformance.com
For questions or comments email:
[email protected]
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Ultimate Wrestling Strength and Conditioning
Disclaimer The exercises and training programs in this manual may be too strenuous for some people. This information assumes you have had a proper medical examination with a doctor's clearance to partake in the training programs in this manual. The information in this manual is intended to be used by individuals who are in otherwise good health, free from injuries. Please consult with a qualified Personal Trainer or Coach before beginning any programs within. Steve Preston, Wrestling Performance LLC, its affiliates, sponsors or associates, are in no way liable for accidents or injuries that may occur when attempting any of the training programs within.
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Ultimate Wrestling Strength and Conditioning
Dedication:
“Behind Every Good Man Is A Great Woman!”
That saying couldn't be more true for my life. I'd like to think that I'm a good man... and I know without a doubt that I'm married to a great woman. My wife Michelle is so patient, understanding, and caring... and I would never have been able to write this without her support.
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Ultimate Wrestling Strength and Conditioning
Table of Contents The Ultimate Wrestling Strength And Conditioning Guide.......................................................................2 Disclaimer............................................................................................................................................. 3 Dedication:................................................................................................................................................. 4 The Truth Behind Building Greater Strength, Speed And Conditioning In Wrestlers...............................6 What Is 'Wrestling-Specific Strength'?...................................................................................................... 7 How To Train Youth Wrestlers ..............................................................................................................10 Conditioning for Youth Wrestlers............................................................................................................ 12 Stretching for Youth Wrestlers................................................................................................................. 16 Ultimate Strength Training for Youth Wrestlers...................................................................................... 24 How to Set Up Offseason Strength Programs for Youth Wrestlers..........................................................27 Youth Wrestlers Off-season Training:......................................................................................................29 4 Week Break-In.......................................................................................................................................29 Youth Wrestling Offseason Training – Phase 1........................................................................................38 Youth Wrestling Offseason Training – Phase 2........................................................................................49 Youth Wrestling Preseason Training........................................................................................................ 59 Youth Wrestling Preseason Training Program......................................................................................... 61 Youth Wrestling In-season Training Program.......................................................................................... 70 How To Train High School Wrestlers ..................................................................................................... 76 Stretching for High School, College, and MMA Athletes....................................................................... 78 How to Set Up Offseason Strength Programs for High School Wrestlers.............................................. 80 High School Wrestlers Off-season Training:........................................................................................... 82 4 Week Break-In.......................................................................................................................................82 High School Wrestling Offseason Training Program – Phase 1.............................................................. 95 High School Wrestling Offseason Training Program – Phase 2............................................................ 105 How to Set Up Preseason Strength Programs for High School Wrestlers............................................ 115 High School Wrestling Preseason Training Program.............................................................................117 How To Set Up In-season Strength Programs for High School Wrestlers ............................................125 How To Train College Wrestlers/MMA Athletes...................................................................................132 College Wrestling/MMA Athlete Offseason Program........................................................................... 136 College Wrestling/MMA Athlete Preseason Training Program............................................................. 139 College Wrestling/MMA Athlete In-season Training Program..............................................................141 Conditioning for High School, College and MMA Athletes..................................................................142 The Ultimate Running Program For Wrestlers!..................................................................................... 144 How To Get Diesel-Strong In 4 Weeks!.................................................................................................146 Recommended Resources...................................................................................................................... 148
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Ultimate Wrestling Strength and Conditioning
The Truth Behind Building Greater Strength, Speed And Conditioning In Wrestlers Amateur Wrestling is one of the toughest, most-rewarding sports available to young athletes. If you are reading this manual I probably don't need to convince you of that. It is a sport that builds character and discipline, unparalleled by any other sport. Anyone who has ever gone through a full season as a wrestler knows how important strength and conditioning are to your overall success. Champion wrestlers are strong, fast, conditioned... and of course, skilled! But here's the thing... “It doesn't matter how much skill you have if you don't have 'wrestling strength.' Every wrestling move you execute begins with a combination of things from your body that coordinate an effort. All of these 'things' that work together have one thing in common... STRENGTH! … Let me explain. Your ability to wrestle and all of the moves required to be successful is a result of certain 'nontrainable' and 'trainable' factors: Non-trainable factors are: •
Body Proportions
•
Neuromuscular Coordination
Trainable Factors are: •
Skill
•
Flexibility
•
Cardiovascular Endurance
•
Body Mass Index (BMI)
•
Muscular Strength
Of the 7 factors, it is Muscular Strength that is the center of all the rest of the factors. Each one of the other factors is supportive of your strength, but it is strength that needs to be © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning increased in order to maximize your potential as a wrestler or MMA athlete. Not just any strength however... you need 'wrestling-specific strength.' Body Proportions are inherent. That means you can't exactly do anything about the length of your long bones or the length of the muscles, nor where they insert on the bones as tendons. This has a lot to do with those that are classified as 'naturals' when it comes to sports. Neuromuscular Coordination is another non-trainable factor. You are born with a combination of red and white muscle fibers which are also referred to as slow twitch fibers and fast twitch fibers. Although we all have both types of fibers, we are basically born with a certain proportion of each, which may be more or less in some people than in others. Generally, those with more fast twitch fibers are considered naturally strong, powerful and explosive, while those in abundance of slow twitch fibers are well-suited for aerobic activities such as distance running. Skill, flexibility, BMI and endurance are all trainable factors. That means that you have the ability to change these factors, because they all revolve around your strength levels. When you increase your strength you can improve your skills as a wrestler with all else being equal. You can also increase your flexibility when you have more muscle to work with. The more muscle and strength you have, the more fat you burn as well... because fat burns in muscle cells. Lastly, you can increase your cardiovascular endurance by adding muscle and strength to your body. Cardiovascular training in and of itself will do virtually nothing to help your overall strength level, but increasing your relative strength will improve your cardiovascular fitness level. With this said, it makes sense that in order to greatly improve the wrestling ability of any wrestler, you must increase 'wrestling-specific strength.'
What Is 'Wrestling-Specific Strength'? No doubt about it, wrestlers are unique as athletes and must be trained differently than any other athletes. MMA fighters can and should implement 'wrestling-specific' strength and conditioning into their training regimens from time to time to improve their ability to grapple as well. Wrestling-specific strength is strength that allows you to build lean, strong muscles that aren't too bulky, yet can last the duration of a grueling wrestling match... and even © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning into overtime. Developing wrestling-specific strength is definitely a misunderstood topic. There are so many coaches, parents and wrestlers advocating programs that are unproductive at best, and possibly injurious to the 'young athletes.' The basis for effective training programs to 'develop' wrestlers into champions is: “Wrestlers Are Young Athletes With Different Growth Patterns In Their Different Stages Of Life... And MUST Be Trained With This In Mind!” Simply, this means that a Youth Wrestler needs to train differently than a High School Wrestler and a High School Wrestler needs to train differently than a College Wrestler. All too often we see coaches and proud parents borrowing the High School Wrestling Workout and having their 6th grader train with it in hopes of raising the bar and accelerating the young wrestlers gains to that of the High School Level. Or we see High School Wrestlers borrowing the programs of a top Division 1 program and using them to 'take their performance up a notch.' The problem is that the wrestlers aren't getting what they need. They're simply getting what we 'think' they need. You see... wrestlers are 'developing athletes' and each stage in their physical and emotional development is a stage where growth patterns and coordination are unique. These stages of development require that certain training needs be addressed in order to make fast gains as well as long-term success. That last sentence was the key... You must have a long-term approach in mind for any strength and conditioning program to truly be effective. That doesn't mean that every Middle School Wrestler can or should plan on going to college to wrestle, but they need to be trained according to the age-level requirements at that time in their lives... They will have better success as wrestlers both short-term and long-term. My goal with this training manual is to enlighten you as to how you can best serve the needs of your wrestlers at any age by not only providing them with effective 'wrestling-specific' training programs to increase their strength, speed and conditioning, but also their 'agespecific/wrestling-specific' needs for longer, more successful wrestling careers with less burnout and injuries. In this manual I'm going to break it all down for you so that it all makes sense. You will notice © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning that some of the training exercises and workouts are similar for Youth Wrestlers as well as the older wrestlers. This was done purposely as I feel that some exercises and training methods should be used by wrestlers of all ages. Other exercises will be exclusive to certain age levels because they are more important for a particular stage of growth and development. Read this manual and really try to think about 'what' you want to accomplish and 'why' I recommend that you do things a certain way. You will then be empowered to train wrestling champions at all age levels... Let's get started...
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Ultimate Wrestling Strength and Conditioning
How To Train Youth Wrestlers
Youth Wrestling, for the purposes of this manual are broken down into 6-13. This is assuming we are working with boys, as boys tend to mature more slowly than girls... and most of the wrestlers here are going to be boys. However, when working with girls, most of the principles and programs within will apply as well. Wrestlers between the ages of 6 and 13 have bodies that are like sponges and 'soak up' everything in terms of coordination development. A wrestling coach teaches young wrestlers moves that they will need for the mat and then drills the young wrestlers until they can execute the moves with fluidity and smooth quickness. It is really important to give focus to overall 'coordination development' in wrestlers 6-13 while teaching wrestling technique. Wrestlers who are young can be developed into better athletes that will perform better in the long run by continuously addressing 'coordination training' in practice. I'll get into the specifics of strength training young wrestlers in a moment but I feel the need to stress adding in the following things within wrestling practice: Bilateral Training – When working with wrestlers in the 6-13 age group you can use the technique of teaching non-dominance to enhance their ability to react, and effortlessly perform different moves by teaching 'both sides. When teaching takedowns, be sure to have wrestlers work from both their 'less-preferred' leg along with their 'preferred' leg when stepping in for a takedown. Have them learn to shoot takedowns on both sides. Have them learn Sit-outs from both sides. Have them learn to perform a Switch from both sides. © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning
Do you see what I'm getting at?... By teaching the younger wrestler to use both sides of the body equally, you will instill a more firm neuromuscular connection that will transpire into effortless wrestling down the road. In the long run, this equates to more wins. Added Movements - Younger wrestlers can benefit greatly by adding a twist here and there when teaching the fundamental skills for wrestling. We can greatly serve the young wrestler when we add skills that will help increase their self-awareness and body control. Let me explain... Instead of only teaching a single-leg or double-leg takedown with a young wrestler, add a movement just prior to shooting a takedown such as: •
Start from one knee and then shoot takedown
•
Jump up and perform a 360 degree spin then shoot takedown
•
Perform a somersault then immediately shoot takedown
Not only are these simple added movements fun for the younger wrestlers, but they are exceptional little tricks to employ to help your young wrestlers perfect the actual skill you seek (in this case, takedown ability). Be creative here. You can add movements when teaching any skills that you want the young wrestlers to concentrate on.
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Conditioning for Youth Wrestlers It certainly seems at times that younger wrestlers between ages 6-13 have endless energy, doesn't it? They can seemingly go from zero to 100 in no time flat and keep it up to the end of the match... But many wrestling programs like to send youth wrestlers for long jogs to get them into condition for the season... This is not only counter-productive, but it's a sure path to burnout over the long haul. First, jogging elicits an aerobic energy requirement from your body. Wrestling is an anaerobic sport. Therefore, jogging is severely overrated as a means to achieve 'wrestling-specific' conditioning for the requirements of a wrestling match. (Later in this manual I will go over the ONLY time I have wrestlers jog to get into mat shape) It's even worse to mindlessly send the youth wrestlers out for long jogs because of their phase of growth and development. Remember, when working with youth wrestlers you are not working with 'young athletes'... you are working with 'developing young athletes.' I can tell you from years of experience, that if you want to burn a kid out and lose them mentally... just send them for jogs all the time. Another important consideration when training wrestlers 6-13 is that their overall ability to gain absolute strength is not as much from a killer strength training program as much as from increasing their overall coordination. That's not to say that strength training programs for youth wrestlers are completely ineffective. It simply means that incorporating the right kind of strength training program along with efforts to improve overall coordination and gross motor skills will be most-effective. Youth wrestlers can best get into condition for the wrestling mat with game-oriented activities... The way a young mind works necessitates 'fun' activities while conditioning. Here are some ideas of things you can add to practices when working with youth wrestlers to improve their overall conditioning in a competitive game-like setting:
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Ultimate Wrestling Strength and Conditioning Relay Races - I don't think I've ever met a youth wrestler that didn't get 'pumped up' when they found out that they were going to compete in a relay race. Relay Races that employ different gross motor skills serve the young wrestler with multiple benefits: • • •
They train the anaerobic energy system of the wrestler, similar to that required in a match They promote teamwork They can be used to promote skills without constant 'drilling'
The key behind effective Relay Races in order to develop young wrestlers into wellconditioned wrestlers is to define your goals, and thoroughly explain what you want to see. Let them know that quality comes first and you want to see the skill perfected. Here's an example: You can start out with a Ring Relay. Divide your wrestlers into teams of 4. Have each team of 4 sit one behind the other behind the starting line. The first person in each line will have a rubber ring (or anything that they can run with in their hand). On the command of the 'whistle' (I like to use a whistle so that they get used to reacting to that sound since it's sport-specific for wrestling) the first person runs across the gym to a line on the other side where they drop the ring. They immediately turn and run back to their team and 'High 5' the next person in line. The second person immediately runs across the gym where they pick up the ring and immediately run back to their line. When the second person gets back to their line they hand the ring to the next person who proceeds to run the ring across the gym, drop it off on the finish line and run back etc. The first team to finish is the winner... The last team to finish is eliminated. You immediately begin another round with the teams that are still in. This continues until you have 1 team left as your overall winner. This is a great way to add overall conditioning to your young wrestlers... I like to do this with different skills too. Use your imagination... You can do Relay Races with: • • • • •
Crab Walks Bear Crawls Frog Leaps Duckwalks Spider Crawls
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Ultimate Wrestling Strength and Conditioning The gross motor patterns that are trained during this activity with enhance the overall progress in your youth wrestlers in so many ways. If you aren't using Relays, do so. Reaction Drills - Having youth wrestlers work on reaction drills is another very important training consideration when planning practices and training for youth wrestlers. When we think of wrestling we usually think of wrestlers having to react from the sound of the whistle. This is of course, very specific to the requirements of the mat. But you can increase the young wrestlers' ability to react off the whistle by also having them react to visual cues, as well as different auditory cues. Visual Cues Training - Although wrestlers have to react to the sound of a whistle when in a match, you can increase their reaction time to the auditory stimulus (the whistle) by training their ability to react to visual stimulus. One way to work on speed of reaction visually is the Ball Drop Drill. In this drill you have 2 partners face off approximately the same distance and stance as the start of a wrestling match from a standing position. One partner holds a tennis ball. The partner with the ball drops the ball, and the other partner must react by catching the ball. Verbal Reaction Training - Verbal reaction training is another favorite of mine when working with young wrestlers. In this type of reaction training the wrestler begins in their stance. The coach then yells out one of 3 commands,”KNEEL”, “BELLY” or “BACK.” The wrestler must either kneel, lie on their belly, or lie on their back as quickly as possible following the command. This reaction training develops the overall speed of a young wrestler incredibly well without the need for strength training simply because at this young age their muscles adapt to training with 'cues' more than weights. Now I know there are some people who will read this and literally freak out because I suggested that you use Verbal Reaction Training while actually 'teaching' a wrestler to lie on their back. Going from the back to the belly or kneeling is very functional within the sport of wrestling in my opinion. Also, you must teach wrestlers to get off their back as quickly as possible. Sprint Reaction Training - Another great way to build more speed and power from youth wrestlers is to employ Sprint Reaction Training. You begin by having your wrestler lined up next to each other on a line. You have them start in one of the following ways: • • • •
Kneeling Lying on stomach with arms stretched overhead Lying on back with arms stretched overhead Hands and knees
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Ultimate Wrestling Strength and Conditioning The coach then blows the whistle, and the wrestlers react by scrambling to their feet as quickly as possible and sprint across the mat. This is done rapidly with wrestlers running back to end of their line to await their next turn. This type of reaction training helps develop the neuromuscular connection in the Posterior Chain muscle group – Hips, Hamstrings, Lower Back, Glutes and Core. This is the basis for developing incredible strength and coordination on the wrestling mat.
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Stretching for Youth Wrestlers As I alluded to in the previous section, youth wrestlers between ages 6 and 13 benefit in their overall strength by improving their gross motor coordination and reaction time. Absolute strength appears to increase more than it actually does (or can) at this level when you increase overall coordination. Another important thing to note at this level is that Stretching must be age-appropriate. To begin, there are 3 types of stretching that wrestlers should be familiar with: Static Flexibility Training, Dynamic Flexibility Training, and Proprioneuromuscular Facilitation Stretching (PNF Stretching). Static Flexibility Training - Static Flexibility Training is the type of stretching that is performed by getting into a stretched position and 'holding the stretch' for periods of 30 seconds to 60 seconds or more. This type of flexibility training is used at least 2-3 hours before training, after training or before bed. But here's the important thing: Static Flexibility Training Should NOT Be Used With Wrestlers In The 6-13 Age Group! The youth wrestler has delicate connections between the soft tissue (muscles, tendons and ligaments) and bones. Static stretching serves the purpose of permanently increasing the length of short muscles such as with previously injured areas and basic muscle imbalances. Static stretching is contraindicated until the wrestler reaches the 14+ age group as with High School Wrestlers. PNF Flexibility Training – PNF Stretching is a type of stretch where the muscles are taken through periods of repeated relaxation and stretching to achieve an overall increased range of motion in a joint. PNF Stretching is the most effective for permanently lengthening a muscle. PNF is performed either alone or with a partner. It can be performed before or after exercise, unlike Static Flexibility Stretching. However, PNF Stretching like Static Flexibility Stretching should not be performed by youth wrestlers. I will discuss more about PNF and how to use it in the upcoming section on High School Wrestling Training. Dynamic Flexibility Training - Dynamic Flexibility Training is an active type of stretching of © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning the muscles. In this form of stretching, the body is taken through full ranges of motion without holding any positions. This type of flexibility training serves numerous purposes: •
Raises your body core temperature to loosen up for training, a match or practice
•
Increases the viscosity within joints to reduce wear and tear and help prevent unnecessary injury
•
Increases muscular strength throughout the full range of motion of a joint
Dynamic Flexibility Training is advocated for Youth Wrestlers both as a warmup for training, practice or matches AND as a cool-down after these events. This type of flexibility training helps a youth wrestler prevent injury and 'safely' keep a full range of motion in a joint. This sets the stage for more pronounced strength gains once the wrestler reaches High School. The following workout is a thorough Dynamic Warm-up Routine that can be effectively used by wrestlers of any age. The only difference is that the older wrestlers in High School as well as College/MMA is the addition of other stretching protocols.
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Wrestling Dynamic Warmup This Dynamic Warmup can be used for wrestlers at all ages and skill levels. It should be performed before any practice, matches, or strength/conditioning training. This program can actually be used with virtually any athletes as it warms up the entire body for athletic endeavors. Dynamic Warmup • • •
Perform each exercise with a full range of motion No rest in between exercises Keep face relaxed and breathe normally during exercise
Exercise
Reps/Duration
Burpees
20
Jumping Jacks
20
Monster Walk
10 per side
Side Monster Walk
10 per side
Combat Squats
10
Shoulder Rotations
10 each direction
Crab Walk with Table Top
15 steps, table top every 5 steps
Hip Extensions
6 with 2-second hold at top
Inchworm
6
Dynamic Superman
10
Knee to Armpit
10 per side
Bear Crawls
10
Dynamic Warmup Exercises Burpees •
Begin in standing position
•
Squat down and place hands on floor in front of you
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Extend legs straight back – pushup position
•
Jump back into squat position
Jumping Jacks •
Begin in standing position with legs together and hands at your side
•
In one motion, jump up and straddle legs as arms reach over head and hands touch
•
Continue in rapid fashion
Monster Walk •
Begin in standing position with hands on hips
•
Lunge out to front with as large of a step as possible without twisting hips
•
Immediately lunge forward with opposite leg
•
Continue with big lunges without rest
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Side Monster Walk •
Begin in standing position with hands on hips
•
Lunge out to side as far as possible
•
Return to standing position, then repeat
Combat Squats •
Begin in standing position with hands over head
•
Crouch down rising up on balls of feet and touch ground
•
Rise to standing position with hands over head
•
Repeat
Shoulder Rotations •
Begin in standing position with arms held straight out to sides
•
Perform a circular motion with arms, moving from the shoulder
•
Do 10 motions in the forward directions
•
Repeat in reverse direction
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Crab Walk With Table Top •
Begin with feet and hands on floor with bottom raised off floor
•
Walk 5 steps with hands and feet
•
Raise hips up until they are parallel with the floor and pause for 2 seconds
•
Allow hips to drop down and move 5 more steps
•
Repeat
Hip Extensions •
Begin lying on back with knees bent and arms outstretched on floor
•
Raise hips off floor until the glutes are flexed
•
Pause in top position for 2 seconds
•
Repeat
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Inchworm •
Begin in pushup position with hands placed out in front of head
•
Keep legs and arms straight as you begin to walk your feet towards your hands
•
Reach a pike position, then walk hands out in front of head to original position
•
Repeat
Dynamic Superman •
Lie on floor on stomach with arms and legs outstretched
•
Simultaneously raise arms and legs from floor while trying to keep them straight
•
Pause in top position, then relax for 2 seconds
•
Repeat
Knee To Armpit •
Begin on hands and knees
•
Raise right arm and left leg out straight
•
Bring left leg in towards right armpit while driving right elbow in towards left knee
•
Repeat for desired repetitions on same side
•
Repeat with opposite arm and leg
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Bear Crawls •
Begin on hands and feet
•
Walk forward on hands and feet
•
Repeat in backwards and sideways directions if desired
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Ultimate Strength Training for Youth Wrestlers Finally... we're at the point of discussing strength training for youth wrestlers. Before I get into the training programs themselves for the offseason, let's discuss the needs of a wrestler and therefore the basis of our training program. The Principles of Movement - In every aspect of a wrestling match you are using your body to the fullest. Virtually all of your muscles are shortening or lengthening with constant contractions. All of your movements on the mat stem from one of the basic movement patterns: •
Squat
•
Bend
•
Lunge
•
Twist
•
Push
•
Pull
•
Walking (gait of walking pattern)
Wrestlers require all of these movement patterns to be optimal in order to wrestle at their best. Taking it a step further, a wrestler requires training in all 3 planes of motion: Sagittal Plane - This is movement from front to back, and divides the body through the middle into right and left halves. Exercises such as Squats, Bench Presses and Deadlifts work the body in the Sagittal Plane of motion. Frontal Plane - This is movement from the left to right sides of the body, or right to left. This assumes the body is divided forming a front half and a back half of the body. Exercises such as Side Planks, Abduction and Adduction of the hips, and Lateral Raises work the body in the Frontal Plane of motion. Transverse Plane - The Transverse Plane of motion is movement across the body. Any time you perform an exercise such as Wood Chops or Cross Body Cable Pulls you are heavily involving the core... specifically the Transverse Abdominus Muscle area. This, my friend, is © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning key to developing total mat speed and power. This plane of motion is often neglected in traditional wrestling strength training programs. Core Stability - The core is the cornerstone of a wrestler's strength. Every time you shoot a takedown, escape, reverse your opponent, stand up from referee's position etc. you require core stability. This is your body's ability to keep a good posture for wrestling moves while you work against the efforts of your opponent. To increase core stability in youth wrestlers it is imperative to include Planks and variations of Planks in a strength training program. This is especially true with Youth Wrestler because the core tends to be weaker with the younger wrestlers. Not only is this going to hurt their performance on the mat but they are much more susceptible to injuries throughout their careers, especially in the back and hips. Unilateral Movement - Often in a wrestling match the wrestler has to place weight and pivot off of one leg or hand at a time. Because of this we incorporate a good amount of unilateral strength training in the programs of younger wrestlers. Unilateral Training is when you perform exercise with only one side of your body at at time. For a young wrestler, this means: •
Developing a Full Range of Motion On Both Sides of the Body Equally, Which Means More Power and Less Injuries
•
Increased Strength Development Due to More Increased Muscle Fiber Recruitment
•
Faster Strength Gains In Muscle
It's pretty interesting to note that when you perform an exercise with one arm or leg at a time, you will notice immediate strength gains per half of your body. I've used unilateral training extensively with all ages of wrestlers and fighters. But we do them differently, depending on the ages of the wrestlers we're working with. I really like to use bodyweight and dumbbells when training younger wrestlers. They allow for proper education on range of motion for ultimate strength gains for the mat. With just bodyweight and simple tools such as dumbbells, you can use unilateral training with your youth wrestlers that will do more for their stage of development than just about anything else out there. Some great examples of unilateral exercises that best benefit youth wrestlers are:
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•
1 Leg Romanian Deadlift
•
1 Leg Squat
•
1 Arm DB Bench Press
•
1 Arm DB Shoulder Press
•
1 Arm Lateral Raise
•
1 Arm Row
•
1 Leg Cross Foot Touch Squat
•
1 Leg Heel Touch
•
1 Arm Pulldown
Posterior Chain Development - The posterior chain muscle group, as mentioned before, is a group of muscle working together. At the youth level, we're trying to build a coordinated effort amongst the muscle groups that make up the posterior chain. This helps us build strength while we build coordination in the same area that we work in High School. The difference is that in High School we move into exercises that allow the wrestler to increase the workload on the posterior chain muscles. The posterior chain muscles will get sufficient stimulus from many of the unilateral exercises that will be in the program. Neck Training - Most of the neck training that is done in practice with Bridging will suffice as a neck training stimulus for the youth wrestler. But the one thing missing from the training programs of many wrestlers is Static Resistance Neck Training. Basically, you can do this 2 ways: •
Sit at the end of a bench. Have a partner hold their hand on your forehead as you sit perfectly upright. Push into your partners hand with your forehead while your opponent gives just enough resistance so that you can't move your head forward. Do this for 4560 seconds. Do this for each side of the head, as well as front and back to cover all 4 directions of movement.
•
Hold a Swiss Ball against the wall at head level. Push all 4 sides of your head (forehead, back of head, left side, right side) against ball, keeping neck straight, for 4560 seconds per side.
Grip Training - Grip training will be enhanced at the youth level mostly from exercises requiring multi-joint movement involving both the lats and the biceps such as Front Chins, Reverse Grip Chins, Reverse Grip Rows etc. Grip training will evolve as the Youth Wrestler © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning grows and becomes a High School Wrestler. With all of the above taken into consideration, here is a format to construct your Youth Offseason Wrestling Strength Program. To begin, you will perform the following 4 Week Break-In workout. Upon completion of these 4 weeks of training the Youth Wrestler will be able to perform the Offseason Base Training workout for the duration of the offseason.
How to Set Up Offseason Strength Programs for Youth Wrestlers Over the years I've tried just about every training program, workout, schedule etc. that you could possibly think of... both with myself and my athletes. Here are a couple of things that I've found to be most successful when setting up strength training programs for wrestlers: 1. Full body workout or workouts that split the body into 'A' and 'B' workouts are best – I've found that when you do a full body workout as a wrestler you don't do too many sets or total resistance on any one body part. This is so important because you want to create a stimulus to make your muscles stronger, but you don't want to pulverize a muscle group as a bodybuilder trains. This leads to muscle soreness and stiffness. To keep strong, fluid, powerful movement for the mat we perform just enough work to 'get the job done' and no more. 2. 3 weekly sessions in the offseason work best - No matter how you decide to split up the workouts for your youth wrestlers, 3 days seems to work best as far as developing an athletic learning pattern to master the exercises or eliciting a neuromuscular coordination response from the training. 3. The offseason is the period of least wrestling - I'm not concerned with having a distinct amount of time to be determined the offseason, because it depends on how much wrestling is being done. If a youth wrestles with his team for 4 months, and spends 3 more months wrestling in club, camps and tournaments, then their offseason is only 5 months long. If another wrestlers only wrestlers with his team for 4 months, then his offseason is 8 months long. If a wrestler goes all year long, he will simply have to integrate offseason style training for 4 months of the year. © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning 4. Use a 4 week break-in – No matter what level of wrestlers you're working with, a break-in, bodyweight workout that addresses muscle imbalances will serve the wrestler well in the long run. Less injuries, more wins will be noticed with optimal training, and optimal training occurs when wrestlers even out muscle imbalances first. More on this below.
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Youth Wrestlers Off-season Training: 4 Week Break-In The following is a 4 week program to be followed as soon as your Youth Wrestlers begin their Offseason training. This 4 week period is a time where your young athlete has a chance to even out muscular imbalances between antagonistic muscle groups. These are muscles that act in opposition, whereas when one of the muscles contract, the muscle that is opposite to it will lengthen. Examples would be the muscles of the chest and the muscles in the upper back. Another example would be the biceps in the front of the arm and the triceps in the back of the arm. I could go on all day because there are over 600 muscles in the body, and whenever any of them contract there is an opposing muscle that is lengthening, and viceversa. Another benefit of this mandatory 4 week Break-In workout for Youth Wrestlers is balancing out muscular imbalances and tonic (shortened, tight muscles) between opposite sides of the body ie. Left and right sides. When you help the Youth Wrestler achieve balance between opposite sides of the body you will help them develop further and make better long-term progress both in the training environment and the wrestling mat. The Workout will be done 3 times per week with an 'A' and 'B' training split. It would look like this: – Monday: Workout 'A' – Wednesday: Workout 'B' – Friday: Workout 'A' – Monday: Workout 'B' – Wednesday: Workout 'A' – Friday: Workout 'B' – Monday: Workout 'A' – Wednesday: Workout 'B'
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Ultimate Wrestling Strength and Conditioning – Friday: Workout 'A' – Monday: Workout 'B' – Wednesday: Workout 'A' – Friday: Workout 'B' Workout 'A' Exercise
Repetitions
Pushups with feet on bench
10 – 30 reps
Heel Touch Single Leg Squats *
10 – 30 reps
1 Leg Stiff Leg Deadlift
12 each side
Prone Cobra
60 seconds
Alternating Arm/Leg Raise
8 per side
Plank
Up to 60 seconds
•
Perform one set for each leg squatting down and touching the outside of the foot that's on the same side as your hand. Perform a second set for each leg where you reach across the front of the opposite foot to touch the outside of the opposite foot in the squat position. (see photos below)
•
Go through entire workout, rest 2 minutes then repeat.
Workout 'B' Exercise
Reps/Duration
Combat Squats
10 – 30 reps
Back Extensions
10 – 15 reps
Side Planks
10 – 15 reps per side
1 Leg Hip Extensions
8 per side, hold each rep for 3 seconds
External Rotation with Band
12 – 15 reps per side
Lower Abs Pull
10 – 12 reps
•
Perform each exercise with minimal rest in between exercises. Rest 2 minutes after circuit, then repeat.
•
Go through entire workout. Rest 2 minutes, then repeat.
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** After 4 weeks of this workout, muscular imbalances between antagonistic muscles as well as bilaterally will be evened out. This sets the stage for full-out Offseason Strength Training.
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Ultimate Wrestling Strength and Conditioning 4 Week Break-In Exercises Pushups With Feet On Bench •
Begin in a pushup position with feet on bench keeping back flat
•
Lower by bending arms until your chest is 2 inches from floor
•
Press back up to starting position
Heel Touch Single Leg Squats •
Stand on one leg with arms at your sides
•
Squat down and reach hand to touch outside of foot on squatting leg
•
Repeat for desired repetitions
•
Repeat on opposite side
One Leg Stiff Leg Deadlift •
Stand on one leg with arms hanging down in front of your body
•
Keeping a slight bend in knee, reach both hands in front of foot
•
Repeat for desired repetitions
•
Repeat on opposite side
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Prone Cobra •
Lie on floor with arms and legs outstretched
•
Raise only the torso and arms as high as possible and pause for 1-2 seconds
•
Lower and repeat
Alternating Arm/Leg Raise •
Lie face down on floor with arms and legs outstretched
•
Raise right arm and left leg simultaneously
•
Repeat with left arm and right leg
•
Keep alternating for desired repetitions
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Ultimate Wrestling Strength and Conditioning Plank •
Position yourself on forearms and feet with back straight
•
Try to pull your navel in towards your spine
•
Hold for desired time
Combat Squats •
Begin in standing position with hands over head
•
Crouch down rising up on balls of feet and touch ground
•
Rise to standing position with hands over head
•
Repeat
Back Extensions •
Lie face down on a stability ball so that your body bends keeping feet on floor
•
Raise arms and torso up using the mid and lower back muscles
•
Repeat
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Side Planks •
Lie on side with forearm and feet on floor
•
Raise hips up from floor pausing at top
•
Repeat
One Leg Hip Extension •
Lie on back with one knee bent and the other leg straight. Keep arms outstretched
•
Push foot of bent knee into floor, raising the straight leg up using the hips
•
Flex hips at top and pause for 1-2 seconds
•
Lower and repeat
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Ultimate Wrestling Strength and Conditioning External Rotation with Band •
Stand with elbow tight to side, holding a band at waist level
•
Rotate forearm out to side while keeping elbow against side
•
Return to starting position and repeat
Lower Abs Pull •
Lie on back and reach back to hold a pole
•
Bend knees and flatten lower back against floor
•
Blow your air out as you pull your knees in towards your chest, using lower abs
•
Repeat
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Ultimate Wrestling Strength and Conditioning
Youth Wrestling Offseason Training – Phase 1 •
You begin this phase immediately after the 4 Week Break In workout above. Do this Offseason Phase 1 Program with your Youth Wrestlers for 3-6 weeks. How long you do it is determined by how long you want your offseason program to last. The first 4 weeks are the Break In Workout, then the rest of the Offseason is divided between this Phase 1 Program and the Phase 2 Program. Ex. If you have 16 weeks for your offseason, the first 4 weeks are dedicated to the 4 Week Break In, leaving 12 weeks to be split between the Phase 1 and the Phase 2 Programs. This would mean 6 weeks of each of the Phase 1 and Phase 2 Programs.
You can now concentrate on building strength throughout the body of the youth wrestler with a concentration on core stability, mobility and stabilization throughout the entire body. The Youth Offseason Phase 1 plan is another 'A' and 'B' workout. Do it on a schedule of 3 non-consecutive days per week, such as Monday – Wednesday – Friday.
YOUTH OFF-SEASON PHASE 1 – Workout 'A' Exercise
Reps
Rest
Sets
Stability Ball Wall Squats
10 – 12
90 s
3–4
Reverse Lunges
10 – 12 each side
60 s
2–3
Inverted Rows
8 – 10
60 s
3–4
1 Arm DB Rows
8 – 10
60 s
2–3
Zottman Curls
10 – 12
30 s
2–3
Plank
Hold static
30 s
2–3
Back Raise
10 – 12
30 s
2–3
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YOUTH OFF-SEASON PHASE 1 – Workout 'B' Exercise
Reps
Rest
Sets
Incline DB Press
10 – 12
90 sec
3–4
DB Floor Press
8 – 10
90 sec
2–3
Pushup w/feet on Stability Ball
Max repetitions
60 sec
2–3
Leg Curls
10 – 12
60 sec
3–4
Reverse Wood Chop
10 – 12
60 sec
2–3
One Leg Plank
60 sec
30 sec
2–3
30 sec
2–3
Seated Face Pull with 10 – 12 Rope
(Below are pictures and descriptions of the exercises.) Youth Offseason Phase 1 Exercises Stability Ball Wall Squats •
Position a Stability Ball against wall and your lower-mid back area. Feet are slightly ahead of body
•
Hold 2 dumbbells at sides
•
Slowly lower until tops of thighs are parallel with floor
•
Return to standing position
•
Repeat
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Stand with feet shoulder width apart, holding dumbbells at side
•
Take a lunge step backwards with left leg dipping down so that front leg forms 90 degree angle
•
Return to starting position and repeat on same leg for desired repetitions
•
Repeat with opposite leg
Inverted Rows •
Position a bar at shoulder level in a power rack with a bench in front of rack
•
Hold bar outside of shoulder width, resting feet on bench. Keep legs straight
•
Pull torso towards bar, pausing at the top
•
Lower to starting position and repeat
One Arm Dumbbell Rows •
Position yourself with knees slightly bent, bending forward at waist with back flat.
•
Hold a dumbbell at side with opposite hand on waist
•
Pull dumbbell up into side of body with elbow traveling towards ceiling
•
Repeat for desired repetitions, then switch sides
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Zottman Curls •
Stand with dumbbells held at side
•
Curl dumbbells up with supinated wrists (underhand)
•
At top of curl pronate wrists (turn wrists so palms face down) and lower
•
Repeat
Plank •
Position yourself on forearms and feet with back straight
•
Try to pull your navel in towards your spine
•
Hold for desired time
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Back Extensions •
Lie face down on a stability ball so that your body bends keeping feet on floor
•
Raise arms and torso up using the mid and lower back muscles
•
Repeat
Incline Dumbbell Press •
Lie back on an inclined bench holding 2 dumbbells outside of chest
•
Keeping scapula pulled towards each other, press dumbbells straight up
•
Lower slowly in same range of motion
•
Repeat
Dumbbell Floor Press •
Lie on floor with knees bent and feet flat on floor. Hold 2 dumbbells over chest level
•
Lower dumbbells until elbows touch floor
•
Press to starting position
•
Repeat
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Pushup With Feet On Stability Ball •
Get into a pushup position with feet on a stability ball. Keep back flat
•
Lower until chest is 2 inches off floor
•
Press up to starting position
•
Repeat
Leg Curls •
Lie on floor on back with feet on a stability ball and legs straight
•
Raise your hips off floor to begin exercise
•
Pull heels in towards glutes, flexing hamstrings until complete
•
Straighten legs to starting position
•
Repeat
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Reverse Wood Chop With Medicine Ball •
Begin by holding a medicine ball outside body next to feet with both hands
•
Stand and pull medicine ball across body over opposite shoulder
•
Repeat for desired repetitions
•
Repeat on opposite side
One Leg Plank •
Position yourself on forearms and feet with back straight
•
Try to pull your navel in towards your spine
•
Raise one leg up so glutes are flexed
•
Hold for desired time
Seated Face Pull With Rope •
Attach a rope to a pulldown machine
•
Hold rope handles with thumbs facing
•
Keep elbows up and wide as you pull the rope towards your face
•
Return to starting position and repeat
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Ultimate Wrestling Strength and Conditioning
Youth Wrestling Offseason Training – Phase 2 You now enter the second phase of Youth Offseason Training. This Phase 2 program is designed to concentrate more on strength building. It still considers the need for bilateral strength and coordination in the Youth Wrestler. Youth Offseason Phase 2 is still a 3 day per week program. You again use an 'A' and 'B' workout system, alternating them over 3 nonconsecutive days per week. I'll assume that you're going to use a Monday – Wednesday – Friday schedule.
YOUTH OFF-SEASON PHASE 2: Workout 'A' Exercise
Reps
Rest
Sets
DB Sumo Deadlifts
12 – 15
90 sec
3–4
2 Hand DB Row
10 – 12
60 sec
3–4
Wood Chop w/ Band
10 – 12 each side
60 sec
2–3
Reverse Hyperextension or regular version
10 – 12
60 sec
2–3
Seated DB Shoulder Press
10 – 12
60 sec
2–3
DB Hammer Curl
10 – 12
60 sec
2–3
Stability Ball Pikes
10 – 12
30 sec
3–4
YOUTH OFF-SEASON PHASE 2: Workout 'B' Exercise
Reps
Rest
Sets
DB Chest Press
10 – 12
60 sec
2–3
DB Lunge (one leg at 10 – 12 each leg a time)
30 sec
3 – 4 each side
1 Leg Goodmorning
30 sec
3 – 4 each side
10 – 12 each leg
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Ultimate Wrestling Strength and Conditioning Front Grip Pullups
Max reps
60 sec
3–4
Reverse Wood Chop with Band
12 – 15
30 sec
2–3
Seated Russian Twist 12 – 15 each side With Medicine Ball
30 sec
3–4
Superman
30 sec
3–4
10 – 12
With youth wrestlers I would emphasize slow, controlled exercise. Have them compete to see who has the best form. Remember, 'function follows form.' In the older wrestlers I begin to incorporate strict cadences (time to lift weight, time holding weight, time lowering weight etc.) but at the youth level it is a too early to worry about precise repetition speed.
Youth Offseason Phase 2 Exercises Dumbbell Sumo Deadlifts •
Stand in a wide stance with dumbbells hanging in the middle
•
Lower the dumbbells while sitting back (as if sitting towards a chair behind you) until thighs reach parallel with floor
•
Return to standing position
•
Repeat
2 Hand Dumbbell Row •
Stand with 2 dumbbells
•
Bend forward at waist to a 45% angle, keeping back flat
•
Row the dumbells simultaneously towards sides. Emphasize pulling with elbows
•
Lower to starting position and repeat
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Wood Chop With Band •
Attach a band to a high stationary object
•
Hold band with both hands over shoulder on one side of body
•
Pull band across body towards opposite foot
•
Repeat for desired repetitions
•
Repeat on opposite side
Reverse Hyperextension (If Reverse Hyperextension isn't available, use regular Hyperextension or Reverse Hyperextension on Stability Ball) •
Lie face down on machine with legs hanging straight down. Loop strap around heels
•
Head is down to begin
•
Raise the legs using the hips
•
Raise head as legs lift up
•
Pause at top, then repeat
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Seated Dumbbell Shoulder Press •
Sit at the end of a bench with dumbbells at shoulder level, facing forward
•
Press dumbbells straight overhead
•
Return to starting position
•
Repeat
Dumbbell Hammer Curl •
Stand with dumbbells hanging by sides
•
Keeping upper arm stationary against side, curl dumbbells up with thumbs up until a 90 degree angle is reached between upper arm and forearm
•
Lower slowly to starting position
•
Repeat
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Stability Ball Pikes •
Get in a pushup position with feet on top of stability ball
•
Keeping legs straight, pull feet in towards chest allowing body to bend at waist until pike position is reached
•
Lower to starting position
•
Repeat
Dumbbell Chest Press •
Lie on flat bench with dumbbells at chest level, palms forward
•
Press straight up with dumbbells over chest level
•
Lower slowly to starting position
•
Repeat
Dumbbell Lunge •
Stand with dumbbells hanging to sides
•
Take a lunge step forward so that the foot reaches further out than the knee
•
Push back to standing position and repeat for desired repetitions
•
Repeat on other side
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One Leg Good Morning •
Stand on one leg while bending other knee so trail leg is behind you
•
Clasp hands behind head
•
Bend forward from waist towards the floor until you stretch the hamstrings
•
Return to starting position
Front Grip Pullups •
Take a front grip on a pullup bar, slightly wider than shoulder width
•
Bend knees and clasp feet behind you
•
Keep back arched
•
Pull your chest to the bar
•
Lower to starting position then repeat
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Reverse Wood Chop With Band •
Attach a band to a low stationary object
•
Hold band with both hands over shoulder on one side of body near foot
•
Pull band across body towards opposite shoulder
•
Repeat for desired repetitions
•
Repeat on opposite side
Seated Russian Twist With Medicine Ball •
Sit on floor and raise feet 4-6 inches above the floor
•
Hold a medicine ball with both hands to one side of the body
•
In a rapid fashion, alternate the ball from one side of the body to the other while keeping feet up
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Superman •
Lie face down on the floor with your arms and legs extended and almost straight
•
Raise up your torso and thighs from the floor at the same time
•
Pause at top
•
Lower to floor and repeat
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Youth Wrestling Preseason Training The Preseason is the time of year just before the scholastic wrestling season begins. You can do the preseason workouts for 8-16 weeks. This is the phase where you want to increase strength levels and also increase power output by emphasizing 'speed exercises.' For the purposes of this manual, your 'Speed Exercises' are those that require fast execution. I believe that speed improvements are prevalent in youth wrestlers when training in this fashion, from the change of exercises as well as using exercises that allow for greater mobility and stabilization throughout the core and limbs. Youth Wrestlers train with similar types of exercises that the older wrestlers use during preseason training, but the exercises at this level will be scaled down to the neuromuscular coordination appropriate to their level of growth and development. One of the big, 'buzz words' in the Strength and Conditioning field is Plyometrics. Plyometrics are a training method that recruits more fast-twitch fibers to fire off, resulting in improved speed and power in the athlete performing them. The thing I always feel the need to point out to coaches is that Plyometrics are irrelevant, useless and even dangerous when performed improperly. A couple of points to consider during the Preseason when you're thinking about using Plyometrics with your wrestlers: •
You Can't Build Speed Unless You Build Strength First It happens every year. Wrestlers and coaches go their own separate ways over the summer. Sure, there's the occasional Tournament and club practices, but the strength workouts diminish down to nothing. Then September rolls around and the coaches panic and start getting kids in the gym to get ready for the upcoming season. They plunge right into plyometric exercises in hopes of speeding up power and strength development. Let me tell you, improving strength and conditioning for any level of wrestling is a process, not just a workout. You can't blow off your Offseason training and then jump right into Preseason training with good results. If you are working with a wrestler who has just had a long layoff, skip the preseason training and just work on the offseason training. You can always build strength through a full range of motion and get stronger, faster and more powerful in the process. You can't do this as effectively with just using Preseason workouts.
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Ultimate Wrestling Strength and Conditioning •
Kids ALWAYS Train Plyometrics Have you ever watched a PE class or recess of Elementary or Middle School children? Their entire world of play is straight-up Plyometrics. Constantly leaping, jumping, bounding, dodging, fleeing, chasing in traditional or untraditional game situations develop neuromuscular coordination in and of itself. I like to include Plyometrics in the Preseason training programs of Youth Wrestlers to teach discipline in training, as well as the ability to concentrate.
•
Don't Overdo It Plyo's shouldn't be done year-round. They begin to lose their effectiveness over time. The body is best trained in periodized phases that allow for increased strength development first, then speed and power. Periods of complete rest from training, then training with basic strength exercises minus Plyometrics is recommended for any age wrestler.
Youth Wrestling Preseason Training has a few things in common with the Offseason Strength Phases: •
Training is done on an 'A' and 'B' training split, on 3 non-consecutive days per week ie. Monday – Wednesday – Friday. (As with Offseason training, the 2 workouts are alternated so that you perform each workout 3 times every 2 weeks.)
•
7 exercises per workout I used to train wrestlers with more exercises per workout, but have reduced the maximum number of exercises in any given workout to 7. This reduces overall workout time, allowing for more 'possible' hormone release. I've found a marked strength increase in any athlete I've worked with by reducing the number of exercises to 7 during the Offseason and Preseason training.
•
Full body workouts I used to have my wrestlers split their workouts so that they were doing 3 different training sessions per week and were training 1/3 of the body during each session. The problem was that they were much too sore after training and that would affect wrestling practices or matches. Their muscles also seemed to get much tighter, necessitating extensive stretching during the season to overcome the shortening and tightening of the muscles.
You only have 1 phase during the Youth Preseason training.
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Youth Wrestling Preseason Training Program
YOUTH PRE-SEASON: Workout 'A' Exercise Jumping Squats Bench Dips
Reps
Rest
Sets
3
45 sec
8
Max reps
60 sec
3
90 sec
3
Bulgarian Split Squat 8 each side 1 Arm SB Chest Press
8 each side
60 sec
3
Renegade Rows
8 each side
60 sec
3
10 – 12
30 sec
3
Cross Knee Crunches 10 – 12
30 sec
3
SB Knee Tuck
YOUTH PRE-SEASON: Workout 'B' Exercise
Reps
Rest
Sets
Plyo Pushups from floor
3
45 sec
8
DB Sumo Deadlifts
10
60 sec
3
Seated Dumbbell SB Shoulder Press
10
60 sec
3
SB Leg Curl
8 – 10
30 sec
3
1 Arm DB Bent Row
10 each side
60 sec
3
Stability Ball Exchange
10
30 sec
3
Plate Truck Driver
8
60 sec
2
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Ultimate Wrestling Strength and Conditioning Youth Offseason Phase 2 Exercises
Jumping Squats •
Begin by crouching down into a power stance with hands out in front of you
•
Explode straight up in the air, stretching arms towards ceiling for full extension
•
Land in same power stance as in starting position
•
Repeat
•
Note: The picture on the right doesn't show an actual jump. Be sure to teach wrestlers to jump as high as possible.
Bench Dips •
Position yourself between 2 benches or chairs so that your hands and feet are aligned
•
Hands grasp bench with a front grip. Heels are against the pad of the second bench
•
Lower your body by bending at the elbows
•
Push up by squeezing the triceps
•
Repeat
Bulgarian Split Squat •
Position yourself on one leg with the trail leg's foot on a bench behind you. Keep hips straight
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Front leg is in front, far enough so that when you perform the exercise the knee doesn't travel over the toe
•
Descend into a Lunge position
•
Push back up to standing position by squeezing the quadriceps muscles (front of thigh) and glutes
One Arm Stability Ball Chest Press •
Position yourself on a Stability Ball so that your Shoulder Blades (Scapulae) and Mid-Back area are resting on top
•
Feet are flat on floor and a dumbbell is held in one hand
•
You then consciously raise the hips so that your body forms a 'table top'
•
Begin with dumbbell in lowered position outside of your chest
•
Press the dumbbell straight up from the chest without allowing your body to twist
•
Lower slowly and repeat
Renegade Rows •
Grasp 2 dumbbells and get into a pushup position with a flat back
•
Take a wide stance with feet for stability
•
Pull one of the dumbbells into your side, while reaching towards the ceiling with your elbow
•
Concentrate on feeling contraction in the back muscles to top
•
Pause in contracted position, lower slowly and repeat
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Stability Ball Knee Tuck •
Get into a pushup position with feet on top of a Stability Ball
•
Pull knees into chest while rolling the stability ball towards your head
•
Pause in contracted position, then slowly extend legs back to starting position
•
Repeat
Cross Knee Crunches •
Lie on back on floor with left foot crossed in front of right knee. Clasp right hand behind head
•
Simultaneously lift the left knee while bringing the right elbow towards the left knee
•
Pause in contracted position, lower, and repeat
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Ultimate Wrestling Strength and Conditioning Plyometric Pushups from Floor •
Begin in a pushup position with hands just outside shoulders. Back is kept flat.
•
Push up explosively, trying to get as high as possible
•
Upon landing, assume starting position as quickly as possible and repeat for desired repetitions
Dumbbell Sumo Deadlifts •
Stand in a wide stance with dumbbells hanging in the middle
•
Lower the dumbbells while sitting back (as if sitting towards a chair behind you) until thighs reach parallel with floor
•
Return to standing position
•
Repeat
Seated Dumbbell Stability Ball Shoulder Press •
Position yourself seated on a Stability Ball with dumbbells at shoulder level, palms forward. Feet flat on floor.
•
Push dumbbells straight up in a straight path of movement
•
Lower twice to starting position
•
Repeat
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Leg Curls •
Lie on floor on back with feet on a stability ball and legs straight
•
Raise your hips off floor to begin exercise
•
Pull heels in towards glutes, flexing hamstrings until complete
•
Straighten legs to starting position
•
Repeat
One Arm Dumbbell Rows •
Position yourself with knees slightly bent, bending forward at waist with back flat.
•
Hold a dumbbell at side with opposite hand on waist
•
Pull dumbbell up into side of body with elbow traveling towards ceiling
•
Repeat for desired repetitions, then switch sides
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Ultimate Wrestling Strength and Conditioning
Stability Ball Exchange •
Lie on floor on back with arms and legs outstretched and holding a Stability Ball overhead
•
In one motion raise the hands and feet up and towards each other in a Pike position
•
When hands and feet meet in the middle pass the ball from your hands to the inside of your legs
•
Extend the body flat and repeat. Keep alternating the ball between hands and feet
Plate Truck Driver •
Grasp the plate as a bus driver of a Metro Bus might grab the wheel
•
Without twisting the body, continuously turn the 'wheel' to the left and then to the right until you reach fatigue or desired number of repetitions
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Ultimate Wrestling Strength and Conditioning
Youth Wrestling In-season Training Program
In-season Strength and Conditioning for the sport of Wrestling has to be one of the most misunderstood concepts in all of sports... All too often in my Strength and Conditioning years, I've seen these 2 big mistakes in regard to In-season training for wrestling: 1. The wrestlers don't do any form of resistance training aka 'working out' during the In-season This is a period of time when most wrestlers begin to lose a lot of strength and energy. This can be a result of insufficient nutrition (don't get me started here... check out my 'Ultimate Wrestling Nutrition manual for more on nutrition), overtraining due to excessive demands place on the body without sufficient recovery, and undertraining because there is no regard for any type of resistance training... It becomes 100% wrestling. If a wrestler doesn't do any form of resistance training during the inseason to challenge the muscles and 'force them' to stop 'catabolizing' (breaking down), the result is less than optimal wrestling performance as the season progresses. 2. The wrestlers do too much overall resistance training, practicing and running to allow sufficient recovery. Unfortunately, many coaches still pound their wrestlers into submission with excessive amounts of aerobic activity (jogging), countless hours in the weight room, and countless hours of high-intensity practices. The initial hopes are to 'get the boys in shape.' The problem arises when the body is forced to endure high volumes of high-intensity exercise. When a wrestler performs high volumes, and frequent duration of high-intensity training and practices, the result is usually fatigue, burnout, poor wrestling performance, and eventually... injury! I love high intensity training in any athletic endeavor. But I've always been a stickler for rest, and recuperation.
“Recuperation is the key component to an effective Inseason Program for any wrestler!” -------------------------------------------------SIDEBAR------------------------------------------------------One of the most disregarded elements to the creation of an In-season Strength Program for Youth Wrestlers is stability and mobility. Be sure you are doing a dynamic warmup such as the one suggested earlier in this manual before practice, and AFTER practice. Finishing practice with a Dynamic Warmup (which then is a warm-down), helps to keep a sense of mobility and stability within the joints and core of the growing body. © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning --------------------------------------------------------------------------------------------------------------------There are 2 things I like to do in regard to developing an Inseason training program: •
Reduce the Number of Exercises Because of the rigors that the wrestling season places on a young athlete, the volume of strength and conditioning exercises are reduced. Both the Offseason and Preseason Phases of training suggested 7 exercises per training session. During the Inseason, I like to reduce the total number of exercises per training session to only 6. This small reduction in number of exercises helps adjust for the increased anaerobic demands placed on the body... especially your nervous energy. Think of your body as having a tank full of nervous energy, similar to the gas tank in a car. Your body has only so much nervous energy which is the same energy that helps you recover from workouts as well as energize the workouts themselves. If you use too much energy, and don't replenish it, you are left with nothing in the tank and you ultimately suffer loss of energy, fatigue and burnout. By reducing the number of exercises slightly, we adapt to the current stresses and continue to wrestler at our best.
•
Reduce the Number of Sets Along with slightly reducing the number of exercises for the In-season training program, I like to reduce the number of sets per exercise. By doing this, we stimulate the muscles with just enough work to 'get the job done' while allowing the body to recover more quickly with its increased In-season demands. Remember, the Inseason adage “Stimulate... Don't Annihilate!” You will wrestler much better deep into the season when it really counts by striking an effective balance between muscle stimulation and recovery. I find that just 1 or 2 sets per exercise (as opposed to 3 or 4 sets per exercise as with the Preseason and Offseason will suffice).
•
Reduce Frequency of Exercise As you recall, my Offseason and Preseason programs call for an 'A' and 'B' training split. These 2 workouts are then alternated every Monday – Wednesday and Friday. You will also recall that this means doing each workout 3 times every 2 weeks. This changes during the In-season Program. We still use the same days of the week, Monday – Wednesday – Friday. But here's the difference... We use an 'A' workout only! It is performed 2 times the first week and 1 time the second week. It looks like this:
Inseason Training Split for Youth Wrestlers Monday Week 1
A
Week 2 Week 3
Wednesday
Friday A
A A
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Ultimate Wrestling Strength and Conditioning Week 4
A
Week 5
A
A
Week 6
A
Week 7
A
A
Week 8
A
YOUTH INSEASON: Workout 'A' Exercise
Reps
Rest
Sets
Flat DB Bench Press
8 – 10
45 sec
1–2
DB Sumo Deadlifts
8 – 10
45 sec
1–2
Renegade Rows
8 – 10
45 sec
1–2
Bulgarian Split Squat
8 – 10 each side
45 sec
1–2
Superman
10 – 15
30 sec
1–2
SB Pikes
10 – 15
30 sec
1–2
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Ultimate Wrestling Strength and Conditioning Youth In-season Exercises
Flat Dumbbell Bench Press •
Position yourself on a bench with feet flat on floor and dumbbells at chest level with palms forward
•
Press dumbbells in a straight line up from the chest until lockout
•
Slowly lower dumbbells and repeat
Dumbbell Sumo Deadlifts •
Stand in a wide stance with dumbbells hanging in the middle
•
Lower the dumbbells while sitting back (as if sitting towards a chair behind you) until thighs reach parallel with floor
•
Return to standing position
•
Repeat
Renegade Rows •
Grasp 2 dumbbells and get into a pushup position with a flat back
•
Take a wide stance with feet for stability
•
Pull one of the dumbbells into your side, while reaching towards the ceiling with your elbow
•
Concentrate on feeling contraction in the back muscles to top
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Ultimate Wrestling Strength and Conditioning •
Pause in contracted position, lower slowly and repeat
Bulgarian Split Squat •
Position yourself on one leg with the trail leg's foot on a bench behind you. Keep hips straight
•
Front leg is in front, far enough so that when you perform the exercise the knee doesn't travel over the toe
•
Descend into a Lunge position
•
Push back up to standing position by squeezing the quadriceps muscles (front of thigh) and glutes
Alternating Superman •
Lie face down on the floor with your arms and legs extended and almost straight
•
Raise up your right arm and left leg from the floor at the same time
•
Pause at top
•
Lower to floor and repeat with left arm and right leg
•
Alternate in a non-stop fashion until repetitions are complete
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Stability Ball Pikes •
Get in a pushup position with feet on top of stability ball
•
Keeping legs straight, pull feet in towards chest allowing body to bend at waist until pike position is reached
•
Lower to starting position
•
Repeat
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Ultimate Wrestling Strength and Conditioning
How To Train High School Wrestlers
High School aged wrestlers are in a very unique growth and development stage in life. Think about it... growing between 6 – 12 inches in a year's time. It's simply amazing. High School students who hit rapid growth spurts are frequently set up having tight muscles. This is a result of the long bones in the body growing at a faster rate than the length of the muscles, tendons and ligaments. High School wrestlers are also in a period of increased hormone levels. The body can respond really well at this to the proper training stimulus at this stage in life. I've always believed that the increased need for sleep, optimal nutrition and recovery time in between training sessions or practices for High School athletes is seriously neglected. A little training goes a long way for a High School wrestler... when done PROPERLY! Here are the Basic Principles to Effective High School Wrestling Training: 1. Emphasize Mobility and Range of Motion As I mentioned, the long bones in the human skeletal system are growing at a rapid pace during the high school years. A training program must emphasize stretching (Dynamic, Static and PNF) liberally at the High School level. Exercise to correct muscular imbalances should be the first stage in your High School Offseason Training Program. 2. Increase Stability The High School wrestler has a need for a fully-developed, functional core within all 3 planes of motion. Before any power can be generated they must develop stability in the core. This is accomplished with a combination of multijoint exercises and 'wrestling-specific' core training. Use PNF and Static stretching with High School wrestlers as I will discuss in a later chapter. 3. Increase Strength in 3 Planes of Motion To fully develop into a wrestling champion, there should be training attention to the Sagittal, Frontal and Transverse planes of motion. This means you need exercises that address the neuromuscular needs of that plane of motion but don't actually try to mimic the sport itself. All too often we see programs that 'appear to be sport-specific' because the exercise looks © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning similar to the actions required in the sport. This usually results in a negative neuromuscular connection, resulting in poor sports performance. For our purposes, we will train strength through planes of motion, and allow 'sport-specific training' to come from drilling and live wrestling in practice. This is trained with more challenging exercises at the High School level. 4. Increase Strength of Posterior Chain The hips, glutes, lower back, middle back, and hamstrings all work synergistically to help you develop force on the mat. By training them as a unit with multi-joint exercises you will help develop more mat speed and strength. High school wrestlers should spend extra time with offseason training in order to develop this area. The difference between the exercises used with Youth Wrestlers and those in the High School Program is now we are going to be using the barbell more, along with exercises that force more overall resistance for the muscles. 5. Unilateral Training When we work with Youth Wrestlers, Unilateral Training helps develop stabilizing muscles, which lead to better balance and skills. This helps train them to be better athletes as they mature into High School Wrestlers. Unilateral Training becomes more involved when used properly by the High School Wrestler. I believe that wrestlers will benefit so much more with their overall strength levels as well as neuromuscular coordination by adding Unilateral Training exercises to their program. The difference from Youth Training with this style of training is again the exercises. At the High School level, we want to fire off more muscle fibers (at least 20% more) and can ultimately increase strength gains that carry over the the wrestling mat. ** I really feel that most 'direct' neck and grip training is redundant and irrelevant. Within the programs of most scholastic wresting teams are plenty of work on both. However, if you want to specialize on these areas, you can get tons of programs to build the neck and grip at Wrestling Performance. **
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Ultimate Wrestling Strength and Conditioning
Stretching for High School, College, and MMA Athletes
In a previous chapter I discussed how stretching for Youth Wrestlers. I mentioned the 3 types of stretching that wrestlers are concerned with: 1. Static Flexibility Stretching 2. Dynamic Warmups 3. PNF (Proprioceptive Neuromuscular Facilitation) I discussed how Static Flexibility Stretching isn't advisable in Youth wrestlers due to the instability in the joints and the excessive forced range of motion in a Static Flexibility exercise being more dangerous than good for the younger wrestler. This all changes at the High School level. Since High School wrestlers are hitting rapid growth and development spurts, the long bone growth necessitates frequent Static Flexibility Stretching. That means for optimal wrestling performance, they should be using Static Flexibility Stretching at least once daily, and twice when possible. I won't get into specific stretching protocols here as most wrestling programs have their own stretching programs. Just be sure to do it! Dynamic Warmups are the type of stretching that every wrestler of every age should perform before ever beginning practice, matches or strength/conditioning training. (The Dynamic Warmup routine in this manual is appropriate for all levels). PNF is an optional stretching technique. With PNF, you sometimes work with a partner, and sometimes not. It is performed by having your partner (or pushing against an immovable object such as a doorway or wall) push the muscle into a full stretch. You then push against your partner or wall in the opposite direction for 5 seconds. The muscle is momentarily allow to rest, followed by an increased stretch. You then push in the opposite direction again. There should be increased range of motion at this point. This is repeated for a total of 3-4 times. PNF is used when you have muscles that are tight on one side of the body or in certain areas. For instance, if the athlete has a tight left hamstring, they would use PNF with a buddy or against a wall to loosen up that left hamstring to work on getting full range of motion restored. © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning This type of stretching is very effective, but needs to be done properly. Seek out a qualified coach, trainer or therapist if you'd like to learn how to safely and effectively perform PNF.
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Ultimate Wrestling Strength and Conditioning
How to Set Up Offseason Strength Programs for High School Wrestlers
Setting up an Offseason Strength Program for High School Wrestlers is very similar to the way they are set up for Youth Wrestlers. Here are the essentials: 1. 3 Nonconsecutive Weekly Workouts The High School Offseason Program is an 'A' and 'B' workout split. The two workouts are alternated every Monday – Wednesday – Friday (or whatever days you choose). A 4 week period looks like this: Week 1: Monday – 'A'
Wednesday – 'B'
Friday – 'A'
Week 2: Monday – 'B'
Wednesday – 'A'
Friday – 'B'
Week 3: Monday – A'
Wednesday – 'B'
Friday – 'A'
Week 4: Monday – 'B'
Wednesday – 'A'
Friday – 'B'
2. The Offseason Begins With a 4 Week Break-In Workout Always begin your Offseason training with the 4 Week Break-In Workout. This helps prepare the body for the true Offseason training program. I've attached it again below. It is identical to the Youth 4 Week Break-In and that's fine. If you have wrestlers who are detrained or untrained, it is still the logical place to start. If you have wrestlers who are already strong and conditioned, you can skip this phase. 3. Train 2 Phases During the Offseason It is essential to have a long, foundationbuilding offseason training program at the High School level. There are 2 different phases in the High School Program as with the Youth Program. Simply decide how long your Offseason is going to be. Start with the 4 week Break-In workout (or skip it if your level of strength and conditioning is good already). However many weeks are left are divided by 2 and that's how many weeks you will spend doing each of the 2 Offseason Training Phases. 4. 7 Exercises Per Training Session I like to stick with 7 exercises for each Offseason training session at the High School level. This seems to work best in order to successfully address the muscles that are to be trained, and still allow adequate recuperation for more strength gains. 5. Keep It Progressive The key to any program being effective is the principle of progression. If you achieve the sets and repetitions listed than by all means add a © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning 'little bit' of weight the next training session. If you cannot get stronger after 3 workouts, then the workout is no longer effective and should be changed. (I've got a ton of 'wrestling-specific workouts' in my Workout Vault on my site at Wrestling Performance.)
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High School Wrestlers Off-season Training: 4 Week Break-In *** This is the exact program found in the Youth Offseason Training section. It serves the purpose of evening out muscular imbalances for virtually any athlete and is recommended for those athletes that are detrained or untrained. -------------------------------------The Workout will be done 3 times per week with an 'A' and 'B' training split. It would look like this: – Monday: Workout 'A' – Wednesday: Workout 'B' – Friday: Workout 'A' – Monday: Workout 'B' – Wednesday: Workout 'A' – Friday: Workout 'B' – Monday: Workout 'A' – Wednesday: Workout 'B' – Friday: Workout 'A' – Monday: Workout 'B' – Wednesday: Workout 'A' – Friday: Workout 'B' Workout 'A' Exercise
Repetitions
Pushups with feet on bench
10 – 30 reps
Heel Touch Single Leg Squats *
10 – 30 reps
1 Leg Stiff Leg Deadlift
12 each side
Prone Cobra
60 seconds
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Ultimate Wrestling Strength and Conditioning Alternating Arm/Leg Raise
8 per side
Planks
Up to 60 seconds
•
Perform one set for each leg squatting down and touching the outside of the foot that's on the same side as your hand. Perform a second set for each leg where you reach across the front of the opposite foot to touch the outside of the opposite foot in the squat position. (see photos below)
•
Go through entire workout, rest 2 minutes then repeat.
Workout 'B' Exercise
Reps/Duration
Combat Squats
10 – 30 reps
Back Extensions
10 – 15 reps
Side Planks
10 – 15 reps per side
1 Leg Hip Extensions
8 per side, hold each rep for 3 seconds
External Rotation with Band
12 – 15 reps per side
Lower Ab Pull
10 – 12 reps
•
Perform each exercise with minimal rest in between exercises. Rest 2 minutes after circuit, then repeat.
•
Go through entire workout. Rest 2 minutes, then repeat.
** After 4 weeks of this workout, muscular imbalances between antagonistic muscles as well as bilaterally will be evened out. This sets the stage for full-out Offseason Strength Training.
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Ultimate Wrestling Strength and Conditioning 4 Week Break-In Exercises Pushups With Feet On Bench •
Begin in a pushup position with feet on bench keeping back flat
•
Lower by bending arms until your chest is 2 inches from floor
•
Press back up to starting position
Heel Touch Single Leg Squats •
Stand on one leg with arms at your sides
•
Squat down and reach hand to touch outside of foot on squatting leg
•
Repeat for desired repetitions
•
Repeat on opposite side
One Leg Stiff Leg Deadlift •
Stand on one leg with arms hanging down in front of your body
•
Keeping a slight bend in knee, reach both hands in front of foot
•
Repeat for desired repetitions
•
Repeat on opposite side
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Prone Cobra •
Lie on floor with arms and legs outstretched
•
Raise only the torso and arms as high as possible and pause for 1-2 seconds
•
Lower and repeat
Alternating Arm/Leg Raise •
Lie face down on floor with arms and legs outstretched
•
Raise right arm and left leg simultaneously
•
Repeat with left arm and right leg
•
Keep alternating for desired repetitions
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Ultimate Wrestling Strength and Conditioning Plank •
Position yourself on forearms and feet with back straight
•
Try to pull your navel in towards your spine
•
Hold for desired time
Combat Squats •
Begin in standing position with hands over head
•
Crouch down rising up on balls of feet and touch ground
•
Rise to standing position with hands over head
•
Repeat
Back Extensions •
Lie face down on a stability ball so that your body bends keeping feet on floor
•
Raise arms and torso up using the mid and lower back muscles
•
Repeat
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Ultimate Wrestling Strength and Conditioning
Side Planks •
Lie on side with forearm and feet on floor
•
Raise hips up from floor pausing at top
•
Repeat
One Leg Hip Extension •
Lie on back with one knee bent and the other leg straight. Keep arms outstretched
•
Push foot of bent knee into floor, raising the straight leg up using the hips
•
Flex hips at top and pause for 1-2 seconds
•
Lower and repeat
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Ultimate Wrestling Strength and Conditioning External Rotation with Band •
Stand with elbow tight to side, holding a band at waist level
•
Rotate forearm out to side while keeping elbow against side
•
Return to starting position and repeat
Lower Abs Pull •
Lie on back and reach back to hold a pole
•
Bend knees and flatten lower back against floor
•
Blow your air out as you pull your knees in towards your chest, using lower abs
•
Repeat
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Ultimate Wrestling Strength and Conditioning
High School Wrestling Offseason Training Program – Phase 1
Your High School Offseason is divided between Phase 1 and Phase 2 in terms of number of weeks. You can determine what works best for your schedule and time availability. This phase can last anywhere from 4-12 weeks. HIGH SCHOOL OFFSEASON PHASE 1: Workout 'A' Exercise
Reps
Rest
Sets
Barbell Squat
20
3 min
2
Reverse Lunge w Barbell
8 – 12
90 sec
3–4
Pullups with Front Grip
6 – 10
90 sec
3–4
Reverse Close Grip Rows
10 – 12
90 sec
3–4
Reverse Curls
8 – 12
60 sec
3–4
Side Planks
8 – 10
60 sec
2–3
DB Lateral Raise
8 – 10
60 sec
2–3
HIGH SCHOOL OFFSEASON PHASE 1: Workout 'B' Exercise
Reps
Rest
Sets
Weighted Dips
10 – 12
90 sec
3–4
Flat DB Flies
8 – 10
90 sec
3–4
Reverse Grip Bench Press
6–8
60 sec
3–4
Reverse Hyperextensions
10 – 12
60 sec
2–3
Wood Chops With Cable
8 – 10
60 sec
2
Knee-Ins on SB
10 – 12
60 sec
2–3
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Ultimate Wrestling Strength and Conditioning Single Arm Deadlift
6–8
90 sec
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High School Offseason Phase 1 Exercises
Barbell Squat •
Position barbell across back of shoulders below the 5th cervical vertebrae (the bump on the back of the neck)
•
The first movement is sitting the hips back as if you were trying to sit down into a chair behind you
•
Keep chest up and descend into a position where the thighs are parallel with the floor
•
Push up from bottom until standing position is reached
•
Repeat for desired repetitions
•
ALWAYS have competent spotters when squatting
Reverse Lunge with Barbell •
Position a barbell across the back of your shoulders in a standing position
•
Keep eyes straight ahead as you step back with one foot into a reverse lunge. The front knee will be bent at a 90 degree angle when proper distance is reached
•
Pause in contracted position, then step back up to an upright position
•
Repeat for desired number of repetitions on same side
•
Then repeat with opposite leg
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Pullups With Front Grip •
Grasp pullup bar with a front grip that is slightly wider than shoulder width
•
Hook feet behind you and keep an arch in back
•
Pull chest up to bar
•
Lower slowly to full hang
•
Repeat
Reverse Close Grip Rows •
Take an underhand grip on a barbell just outside of thighs
•
Keep back flat and bend forward at the waist approximately 45 degrees
•
Keep eyes fixed straight ahead and pull the bar into the stomach with elbows traveling towards ceiling
•
Control weight back to starting position
•
Repeat
Reverse Curls •
Take an overhand grip on a barbell and let it hang in front of your thighs
•
Keeping your upper arms stationary against your sides, curl the barbell up to chest level
•
Slower lower bar to starting position
•
Repeat
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Ultimate Wrestling Strength and Conditioning
Side Planks •
Begin lying on side with forearm and foot against floor
•
Raise hip up so that you create a straight body line from head to feet
•
Relax and resume starting position
•
Repeat for desired repetitions
Dumbbell Lateral Raise •
Stand with dumbbells hanging at sides of body
•
Keep arms straight and raise the dumbbells straight out to the sides like a lever
•
Control dumbbells back to starting position
•
Repeat
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Ultimate Wrestling Strength and Conditioning
Weighted Dips •
Begin by starting at the top with hands on dipping bar, palms facing
•
Tuck chin into chest and hook feet behind you
•
Lower yourself in a controlled fashion until stretch is obtained in the chest
•
Push straight up until arms are locked out
•
Repeat
Flat Dumbbell Flyes •
Lie on back on top of bench with feet on floor or on bench
•
Keep a slight bend in the arms and slowly bring hands out to side until stretch in chest is obtained
•
Using the chest muscles, squeeze the weight back up so that dumbells finish a few inches apart over the chest
•
Repeat
Reverse Grip Bench Press •
Lie on bench on your back and take a slightly wider than shoulder width reverse grip (Palms facing your head)
•
Begin with bar over your chest
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Ultimate Wrestling Strength and Conditioning •
Lower to a spot on your lower chest area
•
Press straight up to lockout
•
Repeat
•
ALWAYS have competent spotters when performing this exercise
Reverse Hyperextensions •
Lie on stomach on RH apparatus with legs hanging off end from waist
•
Hook the weight strap behind your heels
•
Keep the legs straight and pull the weight up using your glutes until full contraction
•
Lower under control to starting position
•
Repeat
Wood Chops With Cable •
Place a handle on a high cable, and hold with 2 hands over one of your shoulders
•
Keep hips and eyes straight ahead
•
Pull the handle down and across your body to reach the opposite lower leg area
•
Reverse directions and control to starting position
•
Repeat
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Knee-Ins On Stability Ball •
Begin in a pushup position with feet on top of Stability Ball
•
Pull knees in towards chest, allowing ball to roll forward towards head
•
Pause in contracted position.
•
Extend legs out straight to starting position
•
Repeat
Single Arm Deadlift •
Stand next to a barbell at the center
•
Crouch down into a half squat position, grasping bar in the center
•
Keep back flat and eyes straight ahead
•
Drive the bar straight up to a standing position
•
Lower under control and repeat
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Ultimate Wrestling Strength and Conditioning
High School Wrestling Offseason Training Program – Phase 2
Your High School Offseason is divided between Phase 1 and Phase 2 in terms of number of weeks. You can determine what works best for your schedule and time availability. This phase can last anywhere from 4-12 weeks. HIGH SCHOOL OFFSEASON PHASE 2: Workout 'A' Exercise
Reps
Rest
Sets
Trap Bar Deadlifts
3–5
2 min
3–4
Renegade Rows
6–8
60 sec
3–4
Reverse Wood Chops 8 – 10 With Band
60 sec
3
Single-leg SB Leg Curl
8 – 12
30 sec
3
Bradford Press
8 – 10
60 sec
3
Thick Bar Curls
6–8
60 sec
3
SB Exchange
8 – 12
30 sec
3–4
HIGH SCHOOL OFFSEASON PHASE 2: Workout 'B' Exercise
Reps
Rest
Sets
Close Grip Barbell Incline Press
5
90 sec
3–4
Barbell Lunge
6–8
90 sec
3–4
Good Mornings
6–8
90 sec
3
Reverse Close Grip Chins
6 – 10
90 sec
3–4
Wood Chops With Cable
6 – 10
90 sec
3
Lateral Plank with Hold
6 – 8 w/ 3 sec hold
60 sec
3
Barbell Chest Row
6–8
90 sec
3
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Ultimate Wrestling Strength and Conditioning
High School Offseason Phase 2 Exercises Trap Bar Deadlift •
Center yourself inside Trap Bar so that the handles line up with the mid-line of your body
•
Grasp the handles of the Trap Bar with back flat and eyes looking straight ahead
•
Drive weight straight up to a standing position
•
Control weight down to floor
•
Repeat
Renegade Rows •
Grasp 2 dumbbells and get into a pushup position with a flat back
•
Take a wide stance with feet for stability
•
Pull one of the dumbbells into your side, while reaching towards the ceiling with your elbow
•
Concentrate on feeling contraction in the back muscles to top
•
Pause in contracted position, lower slowly and repeat
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Ultimate Wrestling Strength and Conditioning •
Attach a band to a low stationary object
•
Grasp end of band with both hands while crouching into a half squat position with hips and eyes forward
•
Extend hands across your body over opposite shoulder
•
Control back to starting position
•
Repeat
Single Leg Stability Ball Leg Curl •
Lie on floor with arms extended to sides and one foot on top of the Stability Ball
•
Lift your hips off the floor
•
Pull your heel in towards your glutes while flexing the hamstrings of that leg
•
Pause in contracted position
•
Control back to starting position
•
Repeat
Bradford Press •
Begin in a standing position with bar at shoulder level
•
Keep your eyes straight ahead and pull your navel in towards your spine
•
Press bar up enough to clear head, then rotate to back of head and down
•
Press bar up again from back of head enough to clear head then back down to front
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Thick Bar Curls •
Grasp a thick bar (if you don't have one use a regular bar) with an underhand grip
•
Keep the upper arms stationary
•
Bring the hands to the shoulders
•
Lower with control to starting position
•
Repeat
Stability Ball Exchange •
Lie on floor on back with arms and legs outstretched and holding a Stability Ball overhead
•
In one motion raise the hands and feet up and towards each other in a Pike position
•
When hands and feet meet in the middle pass the ball from your hands to the inside of your legs
•
Extend the body flat and repeat. Keep alternating the ball between hands and feet
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Close Grip Barbell Incline Press •
Lie back on an inclined bench and grasp bar with a shoulder width grip
•
Unrack bar and position over the upper chest with arms extended
•
Lower the bar in 3 seconds to lightly touch the upper chest
•
Press the bar up and finish by extending over the eyes
•
Repeat
Barbell Lunge •
Position a barbell across the back of your shoulders, with hands on bar
•
Pick up one of your feet and step out to the front so that the foot is in front of the knee
•
Drop into a lunge so that the knee of your trail leg is just off the floor
•
Push back into starting position with front foot
•
Repeat for desired repetitions
•
Repeat with other side
Good Mornings •
Place bar behind shoulders and keep knees slightly bent
•
Keep eyes looking straight ahead as you bend forward from the waist until a stretch is felt in the hamstrings and low back
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Reverse direction and raise torso up to a standing position
•
Repeat
Reverse Close Grip Chins •
Grasp pullup bar with an underhand grip closer than shoulder width
•
Hook feet behind you with knees bent
•
Keep an arch in your back
•
Pull chest up to bar
•
Lower slowly to stretch position
•
Repeat
Wood Chops With Cable •
Place a handle on a high cable, and hold with 2 hands over one of your shoulders
•
Keep hips and eyes straight ahead
•
Pull the handle down and across your body to reach the opposite lower leg area
•
Reverse directions and control to starting position
•
Repeat
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Lateral Plank With Hold •
Begin by lying on side with forearm, hips and feet against floor
•
Raise hips up so that just the forearm and feet are on the floor, with the body held straight
•
Abduct the leg away from your midline and hold in top position for 3 seconds
•
Lower leg and hips back down to floor momentarily and repeat
Barbell Chest Row •
Grasp a barbell with a front grip, slightly wider than shoulder width
•
Bend forward at the waist to 45 degrees with back flat and eyes looking forward. Keep shoulder blades pulled together
•
Row the bar up to the chest with elbows flared out to the side
•
Control the bar back down to starting position
•
Repeat
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Ultimate Wrestling Strength and Conditioning
How to Set Up Preseason Strength Programs for High School Wrestlers
The Preseason training regimen of High School Wrestlers is geared towards increasing power and speed. As with the Preseason training of Youth Wrestlers, the Preseason is designed to be done only after a thorough Offseason Training regimen where absolute strength increases have been achieved. We are going to incorporate some faster-type lifts of Olympic lifting origins during the High School Preseason training. Olympic lifts such as Cleans, Powercleans and Snatches work to develop more overall power and speed. We still use traditional, multi-joint strength training exercises during this period to keep overload on the muscles and allow for more speed and power development. The key points for High School Preseason Training are: 1. 3 Nonconsecutive Strength Training Workouts Per Week The workouts are set up as 'A' and 'B' and are alternated over 3 nonconsecutive days such as Monday – Wednesday – Friday. This is the same schedule as with the Offseason Training plan. 2. 7 Exercises Per Training Session In order to keep overload on the muscles, we still use 7 exercises per workout during the preseason plan. 3. Full Body Training Sessions The entire body is trained in each of the training sessions, either directly or indirectly. 4. Combine Plyometrics, Olympic Lifts and Traditional Strength Exercises In order to get the best results from the Preseason training plan, we will have the wrestler do a combination of plyometrics to build power, Olympic lifts to increase speed output, traditional strength exercises to continue absolute strength development. We also continue to work the body through all 3 planes of motion: Transverse, Frontal and Sagittal. There is also an emphasis on unilateral training to elicit more muscle fiber recruitment as well as to bring in the Transverse Plane that is often neglected during training. 5. Only 1 Phase of Training During the High School Preseason we have just one phase of training. That means we will use an 'A' and 'B' workout for 8-12 weeks during this period. Unlike the Offseason, we only use the original 'A' and 'B' split and don't have an additional phase of workouts to follow. © 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning
High School Wrestling Preseason Training Program
HIGH SCHOOL PRESEASON: Workout 'A' Exercise
Reps
Rest
Sets
Jump Up To Box
3
45 sec
6–8
Power Cleans
3
90 sec
4
Bench Press
5
120 sec
3
1 Arm SB Chest Press
8
60 sec
3
Inverted Row
max reps with 5 sec hold at top of each rep.
60 sec
3
Bus Drivers
10 each side
45 sec
3
45 sec
3
Kneeling Forward Bar 6 Roll
HIGH SCHOOL PRESEASON: Workout 'B' Exercise Plyometric Pushups off box
Reps 3
Rest
Sets
60 sec
6–8
Sumo Barbell Deadlift 3 – 5
90 sec
3
Standing Thick Bar Press
5
60 sec
3–4
Reverse Hyperextensions
8 – 10
90 sec
3–4
1 Arm Kneeling DB Row
6–8
60 sec
3
Boxers DB Speed Twist
10 each side
60 sec
2
60 sec
3
Seated DB Clean and 6 – 8 Press
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High School Offseason Phase 2 Exercises
Jump Up To Box •
Begin in a crouched half-squat position next to box or bench
•
Jump explosively as high as possible and land on top of box or bench
•
Step down gently with both feet
•
Reset and continue
Power Cleans •
Begin with a front grip on bar, slightly wider than shoulder width. Bar is in front of shins
•
Explode the bar up as high as possible
•
Flip your wrists and arms under bar, allowing it to come to rest on the upper chest
•
Control the bar back down to the thighs and then to the floor
•
Repeat
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Lie on bench with feet on floor and a slightly wider than shoulder width grip
•
Un-rack the bar and hold over chest level with arms extended
•
Lower the bar under control to the mid-chest level
•
Touch chest with bar and immediately press back up over chest to starting position
•
Repeat
One Arm Stability Ball Chest Press •
Position yourself on a Stability Ball so that your Shoulder Blades (Scapulae) and Mid-Back area are resting on top
•
Feet are flat on floor and a dumbbell is held in one hand
•
You then consciously raise the hips so that your body forms a 'table top'
•
Begin with dumbbell in lowered position outside of your chest
•
Press the dumbbell straight up from the chest without allowing your body to twist
•
Lower slowly and repeat
Inverted Rows •
Position a bar at shoulder level in a power rack with a bench in front of rack
•
Hold bar outside of shoulder width, resting feet on bench. Keep legs straight
•
Pull torso towards bar, pausing at the top
•
Lower to starting position and repeat
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Bus Drivers •
Begin by placing a plate on one side of a barbell and the other end in a corner of the room
•
Grasp the plate with both hands similar to the way a bus driver holds the steering wheel
•
Keeping hips and eyes straight ahead, rotate hands to the left and then to the right
•
Repeat for desired repetitions
Kneeling Forward Bar Roll •
Kneel on floor with a front grip on a barbell at shoulder width
•
Keeping your abs contracted, roll the bar forward until you feel a stretch
•
Pull the bar back to the starting position, with the power of your abs
•
Repeat
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Plyometric Pushups Off Box •
Begin in the bottom position of a pushup with hands on 6 inch boxes or stacked plates
•
Explode body up and then land between boxes or plates in a bottom pushup position
•
Rapidly explode up again to finish with hands on top of boxes or plates with arms extended
•
Set up again and continue for desired repetitions
Sumo Barbell Deadlift •
Begin with a wide-stance in front of barbell with an alternate grip (front grip with one hand and underhand grip with the other hand) at shoulder width
•
Keep back flat and eyes looking straight forward
•
Drive the weight straight up to a standing position with bar traveling directly against the thighs
•
Lower to floor with control
•
Repeat
Standing Thick Bar Press •
Stand with Thick Bar (or regular bar if you don't have a thick bar) at shoulder level with a slightly wider than shoulder width grip
•
Pull the navel in towards your spine
•
Press weight straight up over head
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Lower bar slowly to starting position
•
Repeat
Reverse Hyperextension (If Reverse Hyperextension isn't available, use regular Hyperextension or Reverse Hyperextension on Stability Ball) •
Lie face down on machine with legs hanging straight down. Loop strap around heels
•
Head is down to begin
•
Raise the legs using the hips
•
Raise head as legs lift up
•
Pause at top, then repeat
One Arm Kneeling Dumbbell Row •
Place knee in seat of inclined bench. Place same side hand on seat-back
•
Row weight straight up to side of body with elbow traveling towards kneeling
•
Lower under control
•
Repeat
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Boxer Dumbbell Speed Twist •
Sit on floor with both hands wrapped around a dumbbell
•
Place the dumbbell to one side of your body and raise feet 4-6 inches off floor
•
Rapidly twist dumbbell back and forth to each side of body, keeping dumbbell close to body at all times
•
Repeat for desired repetitions
Seated Dumbbell Clean And Press •
Sit at the end of a bench with a dumbbell in each hand hanging down
•
In a swift motion, clean the dumbbells up to shoulder level
•
Press dumbbells from shoulder level straight up to lockout
•
Lower to shoulders, then back to hanging position
•
Repeat
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Ultimate Wrestling Strength and Conditioning
How To Set Up In-season Strength Programs for High School Wrestlers
The In-season phase of training must always account for an increased workload that the wrestler is under with practice, matches, training, school, family, etc... It is a good rule of thumb to reduce the volume of exercise by reducing workouts to only 6 exercises instead of the 7 used in the Off-season and Pre-season programs. If you've had consistent training throughout the Off-season and Pre-season, this 15% reduction in training volume will allow the wrestler to perform at maximum speed and power without the 'strength loss tailspin' that frequently occurs. The In-season is also a time to reduce your workout frequency. In the past I always had my athletes perform 2 workouts/week during the In-season. However, things are a little different now. Many wrestlers and grapplers that I've worked with have had better performance results during the In-season by using my 'Rotation for Recuperation system.' I recommended it in the Youth Training section of this manual and if you recall it works like this: Rotation for Recuperation for In-season Strength Training: •
Train full body on Monday and Friday of Week 1
•
Train full body on Wednesday of Week 2
•
Keep alternating weeks so that you perform 2 weekly workouts, followed by 1 weekly workout.
•
The In-season lasts as long as your scholastic season lasts, or periods of frequent, intense wrestling practices, tournaments, and camps. Monday Week 1
A
Week 2 Week 3
Wednesday
Friday A
A A
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Ultimate Wrestling Strength and Conditioning Week 5
A
Week 6 Week 7
A A
Week 8 •
A A A
This 8 week program is simply repeated if you have longer In-season training needs.
The High School wrestler expends so many calories during their day, along with frequent weight-cutting. This is why I believe that 2 weekly workouts are simply too much. But alternating 2 weekly workouts with 1 weekly workout will do something very important... It allows you to keep up the training intensity. Doesn't it make sense that if you want to be at your strongest DURING the wrestling season? Doesn't it also make sense that if you want to be at your strongest, you must keep a training stimulus that is high enough to initiate a response from the muscles? I used to simply reduce the weight on each exercise for the In-season workouts, therefore reducing the training load. This helped with more attention to the wrestling practices, and recovery. However, as the season progressed their strength levels would decrease since the training loads on each exercise were reduced by 20-30%. To overcome this we train more intensely every 3rd workout. The Wednesday workout is performed with the same exercises as with the Monday or Friday workouts. But the Wednesday workout is performed 'all-out' until the point of momentary muscular failure. By performing an each exercise to the point where another repetition (in perfect form) can't be completed, you help prevent the 'muscle cannibalization' that usually occurs with wrestlers. ----------------------------------------------SIDEBAR---------------------------------------------------------Nutrition is the most-neglected area of a High School wrestler's performance program. You need to give your body proper nutrition when doing High Intensity Training (HIT). Be sure to check out the 'Ultimate Wrestling Nutrition' manual in this ebook package. ----------------------------------------------SIDEBAR---------------------------------------------------------So your In-season Training program will have intensity as follows: •
Monday workouts and Wednesday workouts perform 1 – 2 sets of each exercise. Each
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Ultimate Wrestling Strength and Conditioning set should be completed within 1 repetition of reaching failure. In other words, always leave one or 2 reps 'in the tank' on Monday or Friday. •
Wednesday exercises are performed until you reach failure.
The In-season training schedule looks like this: Monday Week 1
Wednesday
Friday
A
A
Week 2
A (F)
Week 3
A
A
Week 4
A (F)
Week 5
A
A
Week 6
A (F)
Week 7
A
A
Week 8
A (F)
HIGH SCHOOL IN-SEASON: Workout 'A' Exercise
Reps
Rest
Sets
Hang Cleans
3–4
60 sec
1–2
Weighted Dips
6 – 10
45 sec
1–2
Trap Bar Deadlifts or Sumo Deadlifts
20
-na-
1
Reverse Grip Bent Rows
6 – 10
60 sec
1–2
Wood Chops
8 – 12
45 sec
1–2
Forward DB Lunge
8 – 12
45 sec
1–2
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High School In-season Exercises
Hang Clean •
Stand with a front grip on a barbell
•
Lower into a half-squat position, then explode the bar straight up towards the ceiling
•
Flip your wrists and forearms under the bar when it reaches maximum height
•
Control bar back down to thighs
•
Repeat
Weighted Dips •
Begin by starting at the top with hands on dipping bar, palms facing
•
Tuck chin into chest and hook feet behind you
•
Lower yourself in a controlled fashion until stretch is obtained in the chest
•
Push straight up until arms are locked out
•
Repeat
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Begin with a wide-stance in front of barbell with an alternate grip (front grip with one hand and underhand grip with the other hand) at shoulder width
•
Keep back flat and eyes looking straight forward
•
Drive the weight straight up to a standing position with bar traveling directly against the thighs
•
Lower to floor with control
•
Repeat
Reverse Close Grip Rows •
Take an underhand grip on a barbell just outside of thighs
•
Keep back flat and bend forward at the waist approximately 45 degrees
•
Keep eyes fixed straight ahead and pull the bar into the stomach with elbows traveling towards ceiling
•
Control weight back to starting position
•
Repeat
Wood Chops With Cable •
Place a handle on a high cable, and hold with 2 hands over one of your shoulders
•
Keep hips and eyes straight ahead
•
Pull the handle down and across your body to reach the opposite lower leg area
•
Reverse directions and control to starting position
•
Repeat
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Forward Dumbbell Lunge •
Stand with dumbbells held at sides of body
•
Take a big lunge step forward so that the foot is out further than the knee
•
Dip down until knee of trail leg is just shy of touching floor
•
Push off of front foot to resume standing position
•
Repeat
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Ultimate Wrestling Strength and Conditioning
How To Train College Wrestlers/MMA Athletes
A common mistake that many college wrestlers, coaches, and MMA athletes make is overtraining. The misconception that higher training volume, and higher training frequency are necessary in order to properly prepare a wrestler or grappler is prevalent with most things you read these days. The thing that these programs are missing is intensity... Now don't get me wrong... these guys are working hard... REALLY HARD! But there's a saying, 'Work smarter, not harder.' I say,'Work smarter AND harder... but less frequently and with less volume!' You can get better mat performance results by increasing the training intensity of an athletes training program, as long as rest and nutrition are adequate. This IS the key behind my training philosophy... especially in College Wrestlers and MMA Grapplers. A College Wrestler or MMA Athlete is usually 18 or 19 and up in age. This is the point in the growth and maturation process of a male where the long bones are finishing up growing. This is now the point where more rapid gains in total strength and power output can be made. This can be done by adding simple training intensity techniques into training programs. You might be expecting me to lay out a program that has you training 6 or 7 days per week... maybe 2 or 3 times per day?!!
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Ultimate Wrestling Strength and Conditioning Well, I'm not... That wouldn't be logical. Those wise words, 'Stimulate... don't annihilate' are so important here. Strength training at this level is the same as the High School athlete in regard to exercises, volume (# of sets), frequency (# of training days each week) and rest periods. The difference at the College Wrestling/MMA Athlete level is 'increased intensity.' With all else equal, increasing intensity will stimulate further increases in growth and development. While I can't prove this, I firmly believe that increasing training intensity with the 2 training principles that I'm going to discuss can naturally increase the body's production of testosterone and growth hormone. There have been studies that back this up... I just haven't performed an 'official study.' Now, UNOFFICIALLY, I have seen it time and again. If you want to make an athlete stronger, faster and more powerful, give them the right program, with high-intensity, then let them recover. The 2 training intensity techniques that I really like for training college-age wrestlers and MMA Athletes are Rest Pause and Static Contraction. Rest Pause is a method of increasing the training intensity without adding more weight which places undue stress on the joints during periods of lower calorie intake and/or increased caloric expenditure during the In-season. It allows you to recruit more muscle fibers for longer periods of time to challenge the anaerobic training system, as needed to be effective during the season. It also mimics the challenge of a wrestling match because it involves sustained periods of intensity followed by brief rest periods which are repeated. Rest Pause (which is represented by RP on the following calendar) is done like this: •
Do as many perfect repetitions as possible on each exercise, until momentary muscular failure is reached. (the point at which 1 more repetition in perfect form would not be possible without assistance)
•
Rest for 12 – 15 deep breaths
•
Continue the exercise for 3 – 4 more repetitions
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Ultimate Wrestling Strength and Conditioning •
Rest for 12 – 15 deep breaths
•
Continue the exercise for 1 – 2 more repetitions
So each set of an exercise when the Rest Pause technique is applied appear to be 3 minisets in one. The defined rest period in between the 3 mini-sets allow just enough rest to grind out a couple more repetitions of each exercise without it becoming a second set. Therefore, it is really like one, big set. Static Contraction When a wrestler is pushing against their opponent and they are in a real battle, it get very tiring to keep pushing/pulling without getting fatigued. This muscle endurance is simply your muscles forced into a static contraction. Static Contractions are one of the 3 ways that a muscle can contract. This contraction (shortening) of the muscle involved 'without movement' is static. When strength training, you can train the body to contract under force for sustained periods of time... and this may help 'train your ability to increase time under tension on the mat.' By learning to do this technique properly I believe you can sustain longer 'tie-ups' on the mat or in the ring without gassing out. In the College Wrestling/MMA Training Program I will be including RP/SC sets. That stands for Rest Pause, followed by Static Contraction. Here's how it's performed: •
Perform a regular set of an exercise to the point of momentary muscular failure
•
Rest 12 – 15 breaths
•
Perform 3 – 4 more repetitions of the exercise
•
Rest 12 – 15 breaths
•
Perform 1 – 2 more repetitions
•
Immediately hold weight in contracted position for as long as possible. This contracted position is described for relative exercises.
•
Rest Pause and Static Contraction exercises are not performed on all exercises.
'It's not the type of exercise equipment, free weights, machines, sandbags, kettlebells, medicine balls, sleds, ropes, sledgehammers etc that helps you build a champion... It's how you use them!”
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Ultimate Wrestling Strength and Conditioning We will now go over the different training schedules for the College Wrestlers/MMA athlete. Remember, we are using the same exercise selection as with the High School Program. This 'A' and 'B' program is to be used for the College Wrestlers/MMA Athlete Off-season or Pre-season programs Monday
Wednesday
Friday
Week 1
A
B
A
Week 2
B
A
B
Week 3
A
B
A
Week 4
B
A
B
Week 5
A
B
A
Week 6
B
A
B
Week 7
A
B
A
Week 8
B
A
B
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College Wrestling/MMA Athlete Offseason Program Notice that in the following workouts there is a column labeled 'Intensity.' This column has one of 4 codes: •
RP – Rest Pause
•
RP/SC – Rest Pause set followed immediately by a Static Contraction hold
•
Failure – Perform set until momentary muscular failure is reached
•
** If it is blank, perform the exercise for number of sets and reps with perfect form. Stop 1 or 2 repetitions before reaching failure
•
For exercises with with RP or RP/SC the first set of the 3 mini-sets is to be performed for at least as many reps as listed in the 'Reps' column. Then additional reps are performed for the last 2 mini-sets. In other words, if there are 8 repetitions listed in the Reps column for Reverse Close Grip Rows you will do at least 8 reps for your first set before doing Rest Pause to add additional repetitions.
•
Exercises that require Rest Pause are only done for the one set (actually 3 mini-sets). There is an 'na' for not applicable listed under the Rest column. This means that since you're only doing the one RP set and no additional sets it is not applicable.
COLLEGE/MMA OFFSEASON PHASE 1: Workout 'A' Exercise
Reps
Rest
Sets
Intensity
Barbell Squat
15
na
1
RP
Reverse Lunge
8
na
1
RP
Pullups with Front Grip
8
na
1
RP/SC
Reverse Close Grip Rows
8
na
1
RP
Reverse Curls
8
na
1
RP/SC
Side Planks
8 – 10
60 sec
3
SC
60 sec
1
RP/SC
DB Lateral Raise 8
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COLLEGE/MMA OFFSEASON PHASE 1: Workout 'B' Exercise
Reps
Rest
Sets
Intensity
Weighed Dips
6–8
na
1
RP
Flat DB Flies
10 – 12
90 sec
3
Failure
Floor Press
6–8
na
1
RP
Hyperextensions 10
na
1
RP/SC
Wood Chops
10
na
1
RP
Knee-Ins on SB
10
na
1
RP
Single Arm Deadlift
8
na
1
RP
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COLLEGE/MMA OFFSEASON PHASE 2: Workout 'A' Exercise Trap Bar Deadlifts
Reps 15
Rest
Sets
Intensity
na
1
RP
Renegade Rows 8
na
1
RP
Reverse Wood Chops
10
60 sec
3
SB Leg Curl
Max reps
60 sec
3
Failure
Bradford Press
6
na
1
RP
Thick Bar Curls
8
na
1
RP/SC
SB Exchange
10
60 sec
3
COLLEGE/MMA OFFSEASON PHASE 2: Workout 'B' Exercise
Reps
Rest
Sets
Intensity
Close Grip Barbell Incline Press
6–8
na
1
RP/SC
Barbell Lunge
8 – 10
na
1
RP
Good Mornings
10 – 12
90 sec
3
Reverse Close Grip Chins
6–8
na
1
Wood Chops
8 – 10
60 sec
3
Lateral Plank with Hold
As many as possible
60 sec
3 each side
Barbell Chest Row
8 – 10
na
1
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RP/SC
RP
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College Wrestling/MMA Athlete Preseason Training Program
COLLEGE/MMA PRESEASON: Workout 'A' Exercise
Reps
Rest
Sets
Intensity
Jump Up To Box 4
45 sec
6–8
Power Cleans
5
na
1
RP
Bench Press
6–8
na
1
RP/SC
1 Arm SB Chest Press
8 – 10
60 sec
3
Failure
Inverted Row
Max reps with 3 second hold at top of each rep.
60 sec
3
Failure then SC
Bus Drivers
10 – 12
60 sec
3
Failure
60 sec
2
RP
Kneeling Forward Max reps Bar Roll
COLLEGE/MMA PRESEASON: Workout 'B' Exercise
Reps
Rest
Sets
Intensity
Plyometric Pushups off box
3
60 sec
8
Sumo Barbell Deadlift
15
na
1
RP
Standing Thick Bar Press
8
na
1
RP
Reverse 8 Hyperextensions
na
1
RP/SC
1 Arm DB Row
8
na
1
RP
Boxers DB Speed Twist
10 – 12
60 sec
3
na
1
Seated DB Clean 06/08/09 and Press
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Ultimate Wrestling Strength and Conditioning
College Wrestling/MMA Athlete In-season Training Program
The In-season training schedule for the College Wrestler /MMA Athlete now looks like this: Monday Week 1
Wednesday
Friday
A
A
Week 2
A (RP)
Week 3
A
A
Week 4
A (RP)
Week 5
A
A
Week 6
A (RP)
Week 7
A
A
Week 8
A (RP)
* The workout program below involves the same exercises as with the High School Program but with the addition of Rest Pause on half of the exercises. COLLEGE WRESTLING/MMA ATHLETE IN-SEASON: Workout 'A' Exercise
Reps
Rest
Sets
Intensity
Hang Cleans
3–4
120 sec
1–2
Weighted Dips
6–8
na
1
RP
Trap Bar Deadlifts or Sumo Deadlifts
15
na
1
RP
Reverse Grip Bent Rows
8
na
1
RP
Wood Chops
10
60 sec
2
Forward DB Lunge
8 – 10
60 sec
2
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Ultimate Wrestling Strength and Conditioning
Conditioning for High School, College and MMA Athletes
There are many ways that wrestlers get themselves into condition to last an entire match without getting gassed and tired. If you asked 100 different coaches what they do with their teams you'd get 100 different answers. Here are my favorite methods of getting wrestlers into condition at the High School, College or MMA levels: 1. Wrestle Nothing beats being sports-specific when it comes to training to get into shape for that sport. Once the season is under way it is logical that the more live wrestling is done equates to better conditioning. 2. Jumping Rope This is an old-school training concept that stands the test of time. Jumping Rope is perfect to get into condition as well as train the stabilizing muscles that are used when shooting takedowns and sprawling. The variations in tempos also help mimic the trends of an actual wrestling match. 3. Complexes You can do these with a barbell, dumbbells or kettlebells. Complexes are a type of resistance training where you perform a series of back to back exercises, to create 1 giant set. They heavily involve the anaerobic conditioning system. A sample complex looks like this: •
Power Clean
•
Overhead Shoulder Press
•
Front Squat
•
Bent Row
•
Romanian Deadlift
You could perform these by doing 1 repetition of each exercise for a complete set and then repeating... OR, you can do 6 repetitions of each exercise, followed by 6 repetitions of the next exercise etc. There is no set rule of thumb with Complexes. You are only limited by your imagination.
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Ultimate Wrestling Strength and Conditioning 4. 6 Minute Conditioning A couple of years ago, I received a lot of questions about coaches who needed to get their wrestlers into top condition, get them stronger and get them faster... but were limited on equipment. So I went to work creating a unique bodyweight training program unlike anything out there. The 6 Minute Conditioning Program for wrestlers is a bodyweight only program that is completed in 6 minutes or less daily. It requires 2 exercises daily: one is a Static Contraction exercise, and the other is a multi-joint bodyweight exercise. These exercises are alternated in a specific fashion, developing power, strength and conditioning... virtually at the same time. ***********************************************SIDEBAR****************************************** Be sure to check out the 6 Minute Conditioning Manual that is included with this ebook as one of your bonuses. I describe in detail the entire program, as well as provide links to videos that show you exactly how to do the program. ***********************************************SIDEBAR****************************************** 5. Sprinting Sprinting is the most intense form of conditioning you can do for wrestlers. This type of training should be progressive, meaning that you should build on each sprinting workout in successive sprinting workouts, making them more challenging or doing a little bit more work. Sprinting workouts should be done no more than 3 times per week when training for optimal conditioning while avoiding overtraining. Most sprinting training negates any need for jogging. However, if you have taken a layoff and are out of shape, you might jog one day per week, and sprint on the other two days per week. Check out this sample Sprinting Program to get into great shape for wrestling...
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Ultimate Wrestling Strength and Conditioning
The Ultimate Running Program For Wrestlers! Another factor in being a great wrestler is the ability to go the distance on the mat, without getting tired out. The whole idea is to be able to buffer lactic acid, and force the use of your body's fast twitch muscle fibers. What we want to do is get in the best "anaerobic" condition possible! The way we do this is to have a sprinting program with very calculated sprinting distances, as well as recovery time in between! Here is a 3 workout program that you can perform on alternate days in order to get into great anaerobic condition. Workout 1:
The 400 meter track workout
Sprint the straight part of the track, and then jog on the turns. This equates to sprinting 100 meters, followed by jogging 100 meters (to allow the heart rate to come down). Do this for 3 or 4 laps. Follow this with a short rest period. Rehydrate, then repeat!
Workout 2:
The Second 400 meter track workout
Sprint 50M, then walk 50 M Sprint 100M, then walk 50M Sprint 150M, then walk 100M Sprint 200M, then walk 100M Sprint 150M, then walk 100M Sprint 100M, then walk 50M
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Ultimate Wrestling Strength and Conditioning Sprint 50M, then walk 50M Rest for a few minutes, get hydrated, and repeat! Workout 3:
Sprint For Time Workout (on a flat field)
Four 5 second sprints, then rest 10-15 seconds Four 10 second sprints, then rest 20-30 seconds Four 20 second sprints, then rest 40-60 seconds Four 30 second sprints, then rest 60-90 seconds Perform these workouts on alternate days such as Monday – Wednesday – Friday or Tuesday – Thursday – Saturday.
© 2009 Wrestling Performance LLC – All Rights Reserved
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Ultimate Wrestling Strength and Conditioning
How To Get Diesel-Strong In 4 Weeks!
Perhaps I don't get asked this question directly, but many times I get questions about getting ready for wrestling by wrestlers or coaches that haven't trained on a year-round program. Unfortunately, the body doesn't work that way... This is why I cringe when someone asks me for a 'workout'. The 'workout' is merely a means to an end, but it's the 'program' that makes a true performance difference. The 'program', as you've read about in this manual, is a year-round approach to developing wrestling champions. However, I'm a practical man, and I realize that between other sports, traveling, and video games that a wrestler might not approach total strength and conditioning as I would like them to... or 'the coach!' This is where I would recommend a purely 'wrestling-specific' high intensity training approach. HIT (high intensity training) is definitely the fastest way to get stronger, more powerful and faster on the mat when you don't have time to 'train' for wrestling. A true HIT 'workout' differs slightly in terms of exercise selection from the 'programs' already discussed in this manual. This is because when we want to get 'wrestling-strength' fast we concentrate on multi-joint exercises as well as 'isolation' or 'single-joint' exercises as well. Here's a 4 week 'wrestling-specific HIT program' when you have to get strong fast: Exercises •
High Rep Sumo Stance Deadlift – 20 reps
•
Lying Leg Curl Machine – 10 reps
•
Leg Extension Machine – 10 reps
•
Barbell Squat – 20 reps
•
Lateral DB Raise – 8 reps
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Ultimate Wrestling Strength and Conditioning •
Standing Barbell Shoulder Press – 8 reps
•
Pec Deck Machine – 10 reps
•
Reverse Curl with Thick Bar – 10 reps
•
Weighted Dips – 8 reps
•
Russian Twist With DB – 20 reps
•
Front and Back Bridges – hold for 60 – 120 seconds each
•
Shrugs with DBs – 20 reps
Now, here are the rules: 1. Do one set of each exercise to failure (you can do a light warmup set at 50% of your top weight for the day on each exercise first, then load weight for your top set) for at least the number of repetitions listed 2. Take no more than 2 minutes after the deadlift and squat and 1 minute after each other exercise 3. Do this workout every 4th day. That means you would start on Monday, rest Tuesday, Wednesday and Thursday, then do it again on Friday. You would rest Saturday, Sunday and Monday, then do it again on Tuesday etc. 4. Increase protein intake slightly during this time and make sure to stretch after each workout
© 2009 Wrestling Performance LLC – All Rights Reserved
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Recommended Resources
Wrestling Performance – The World’s # 1 Resource for Wrestlers, Coaches and Parents Seeking Cutting-Edge Strength, Conditioning and Nutrition for Improved Mat Performance! This website contains hundreds of articles, interviews, programs, meal plans and more to improve your wrestling. Get Personal Coaching and Weight-Cutting Plans from Steve Preston In The Members-Only Forum! The Whole Enchilada - This is a collection of our best DVDs, CDs and Manuals for improving your strength and conditioning for wrestling. You’ll get a BIG package delivered right to your door, and have an entire arsenal of training and nutrition information to give you the ‘Wrestling Advantage!’ You’ll get:
• • • • • • •
The 6 Minute Conditioning DVD The Advanced 6 Minute Conditioning DVD The Champion Strength Training for Wrestling DVD The Wrestling Performance Clinic 2 DVD Set The Ultimate Wrestling Strength Manual The Ultimate Wrestling Nutrition Manual The Ultimate Wrestling Power Manual
We’ll also give you a FREE 1 Year Membership to the Wrestling Performance website when you get the ‘Whole Enchilada’ package!
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