Seated Dumbbell Extensions

Seated Dumbbell Extensions

Here are the top 4 strength and conditioning for wrestling rules I’ve put together through my years of experience training wrestlers of all different levels.

Strength and Conditioning for Wrestling Rule 1- Focus on developing large muscle groups (legs, glutes, back, chest, shoulders) with multi-joint exercises.

What I mean by this is don’t use leg extensions, leg curls, and worse yet, the “butt blaster” machine as part of your strength and conditioning for wrestling program to strengthen your lower body. Instead do squats, front squats, hack or power squats, lunges, good mornings, and various deadlifts to add solid pounds of muscle and brute strength to your legs and back; two important areas to strengthen for wrestling. Not only is this a more efficient way to do things, it’s also more functional. When wrestling, the body moves as a coordinated unit, not an isolated one; so doesn’t it make sense to train it as one? When do you ever see a leg extension motion on the wrestling mat? You don’t; but you do see a lot of squatting, lunging, and lifting similar to a deadlift, so if you aren’t, make sure you apply this strength and conditioning for wrestling rule immediately!

Strength and Conditioning for Wrestling Rule 2- Train with reps below 5 for your core lifts (squat, bench, deadlift, chinup) to build unstoppable strength on the mat.

I know what you’re thinking, and you’re right, low reps are not going to put on a lot of muscle on your body. However, regardless of whether the goal of your strength and conditioning for wrestling plan is to increase strength or increase size, you should always train the core lifts heavy for low reps. There’s nothing worse than looking like you’re strong but you wrestle like a fish. If you’re looking to increase muscle then increase your volume on your accessory lifts. Do 4-5 sets of 10-15 reps of 4-6 exercises to put more of an emphasis on gaining muscle and 3-4 sets of 6-8 reps of 3-4 exercises to put more of an emphasis on increasing strength.

Strength and Conditioning for Wrestling Rule 3- Condition like you compete.

When have you ever been involved in a match against a quality opponent where you’ve cruised at the same pace much like you would during a 3-5 mile jog? If it was against anyone but a fish, I’m going to guess never. There are parts of a match where you’re going as hard as you can (battling for a takedown) and there are parts of a match where you’re actively resting (going back to the center after going out of bounds). To condition as functionally as possible for this type of action you want to mimic the time spent going hard and “resting.” How do you do this in a strength and conditioning for wrestling plan? Train in intervals. I like the Airdyne bike for conditioning wrestlers as it conditions the whole body. I have my wrestlers sprint for anywhere between 10 and 20 seconds and jog for anywhere between 10 and 40 seconds. Start with a 3:1 rest to work ratio and work down to a 1:1 over the course of a month before a major competition.

Strength and Conditioning for Wrestling Rule 4- Prioritize your training.

Sit down and honestly assess yourself from a physical standpoint before developing a strength and conditioning for wrestling program. Rate yourself on a scale of 1-10 on physical capabilities such as strength, power, conditioning, flexibility, agility, etc. and develop your program around that. What I mean by this is, if 1 is considered the worst on the scale you’re using and you rate yourself a 9 for conditioning and a 5 for strength don’t spend an hour 4 times a week doing various forms of cardio and only 45 minutes once a week strength training. Make sure to place a majority of your focus on developing one or two qualities during a 2 month period then sit down and re-assess yourself to see how you’ve increased/decreased in the different areas.

Alright, now that my top 4 strength and conditioning for wrestling rules have been laid out, let’s get into a strength training for wrestling plan and then a conditioning for wrestling plan. Both are three day a week plans. The first 3 workouts were ones that I used to prepare a wrestler in-season to win his 2nd NYSPHSAA Championship and shortly thereafter, 3rd NHSCA Championship. This past year he went on to wrestle at the D1 level where he won a National Championship as a True Freshman. The second workout is one that I’m currently using to prepare a junior in high school for the Fila Cadet Freestyle World Championships. HIs main weakness has always been his conditioning and so we’re focusing on that while looking to increase his power and maintain his strength.

Strength Training for Wrestling Plan

Day 1

Deadlift + Bands (5×3)

Safety Squat Bar Box Squat (4×3)

Superset- Front Squat (3×6) and Zercher Harness Rack Pulls (3×6)

Superset- Bulgarian Split Squat (3×8) and Glute Ham Raise (3×8)

Superset- Hanging Leg Raise (3×15) and Reverse Hyper (3×10)

Day 2

Incline Bench Press (4×5)

Weighted Chinup (4×5)

Superset- Dumbbell Floor Press (4×8) and Chest Supported Row (4×10)

Superset- Seated Dumbbell Overhead Press (3×10) and Dumbbell Upright Row (3×12)

Day 3

Superset- Zercher Squat (3×8) and Weighted Back Extension (3×8)

Superset- Cable Pulldown Abs (3×10) and Weighted Russian Twist (3×10)

Superset- Dumbbell Curl (3×6) and Cable Pressdown (3×8)

Conditioning for Wrestling Plan

Day 1

Superset- Medicine Ball Toss (6×4) and Band Twist (6×5)

Superset- Safety Squat Bar Box Squat (5×5) and Dumbbell Side Bend (4×10)

Superset- Dumbbell RDL (4×6) and Ab Wheel (4×12)

Superset- Dumbbell Lunge (3×8) and Glute Ham Raise (3×10)

Airdyne Bike- 8 sprints at:15 seconds with:30 seconds rest for the first 4 and:45 seconds rest for the second 4

Day 2

Superset- Plyometric Pushup (5×3) and Plyometric Chinup (5×3)

Superset- Reverse Band Bench Press (5×5) and Weighted Chinup (5×5)

Superset- Dumbbell Floor Press (4×8) and Fat Gripz Dumbbell Row (4×8)

Superset- Seated Dumbbell Overhead Press (3×8) and Hammer Curl (3×8)

Battling Ropes- 10 rounds of:10 seconds hard with:20 seconds rest

Day 3

Superset- Single Leg Horizontal Jump (5×4) and Lateral Bound (5×3)

Superset- Single Arm Dumbbell Snatch (6×3) and Hanging Leg Raise (4×12)

Superset- Log Clean (4×4) and Rope Pulldown (4×8)

Superset- Band Back Extension (3×12) and Weighted Decline SItup (3×12)

Kettlebell Clean- 6 sets of 12-15 each arm

A quick note on the conditioning work at the end of these lifts- I have my wrestler wear a heart rate monitor and we look to peak his heart rate out at about 185 about midway through each exercise and hit it consistently after each subsequent set. As the competition gets closer the strength/power work will decrease and the conditioning will increase based on feedback he gives me on how he’s performing on the mat and how his weight is.

For more programs, wrestler-specific exercises, and top strength training mistakes made by wrestlers visit my blog below and sign up for the newsletter.

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