Workouts for Wrestling



Posted: Wednesday, August 12, 2009

by
http://www.wrestler-power.com

You don't need to look far as a strength coach to find someone who wants to gain weight by putting on some slabs of rock hard muscle; especially in sports like wrestling that require high levels of both absolute strength (the amount of weight you can move) and relative strength (the amount of weight you can move in proportion to your own weight). Designing effective workouts for wrestling can sometimes seem like a daunting task, but it doesn't have to be. Center your workouts around strengthening large muscle groups with multi-joint exercises. These types of workouts will not only help you reach your goals in the weight room, but also on the wrestling mat. Below is a a quick case study of a wrestler I worked with and then some of the sample workouts I used with him to help him gain weight and improve his wrestling.

When I began training Cody in late March he weighed 174lbs. and just recently weighed 198lbs. at football weigh-ins. Here are some examples of his progression in the weight room, which ultimately led to both his strength and weight increases!

THEN: Box squatting 225lbs. for 3 reps NOW: 425lbs. for 1 rep.

THEN: 8 bodyweight chin-ups NOW: 3 reps with an additional 100lbs.

THEN: Bench press was 185lbs NOW: 265lbs.

I have been cycling him on workouts like this since March, with obvious success in the strength department. On top of the strength and size gains, he's also winning more wrestling matches and attracting the attention of some Division 1 wrestling programs.

Sample workouts for wrestling:

Lower Body Day

1. Box Squat- work to 3 rep max

2. Trap Bar Deadlift- 4x5

Superset- Dumbbell Lunges and Glute Ham Raise- 5x8 each

Superset- Back Extensions and Dumbbell Side Bends- 5x10 each

Upper Body Day

1. Bench Press- work to 3 rep max

2. Weighted Chinup- work to 3 rep max

Superset- Dumbbell Bench and Chest Supported Row- 5x8 each

Superset- Barbell Overhead Press and Cable Upright Row- 5x10-15 each

Gun Show (Arms, choice)- 2-4 sets of 6-10 reps

Strongman Day

Tire Flip- 4x8

Log Clean- 5x5

Sled Drag- 5x40feet

Superset Rope Climb and Ab Wheel- 4x, 4x15

Superset Grappler and Reverse Hyper- 4x10 each

While this is a fairly simple program, the gains are not automatic and do not come easily. Cody busts his butt every time he steps into the weight room, eats a lot of healthy foods, and focuses on getting at least 7-8 hours of sleep a night. He made up his mind in late March that he was going to get bigger and stronger, even if that meant driving an hour each way 3 times a week to train with me! This just goes to prove my belief that strength is a matter of a mind made up.

For two free 3-week programs and two free E-courses, sign up for my free newsletter at my blog at http://www.wrestler-power.com

Dickie White is a 2006 graduate of Ithaca College where he earned his BS in Clinical Exercise Science. He is a Certified Strength and Conditioning Specialist. Most recently he completed his MBA at Binghamton University (Fall 2009 graduate). He is the co-owner of Ironworks Gym where he specializes in training wrestlers and MMA fighters. His client list includes former UFC Welterweight Tamdan "The Barn Cat" McCrory as well as a number of National wrestling champions and a Junior World Championship Placewinner. To find out more about his training and the products and services he offers, visit his blog at http://www.wrestler-power.com
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