Hail to the Dinosaurs!
In yesterday's post I gave you an
overview about off-season training
for wrestlers, and I promised to
give a specific training program.
So here it is.
Note that this is a good program
for any athlete, and a good program
for all-around strength and power.
Train 3x per week M/W/F or T/Th/
In each workout, do the following:
1. General warm-up, lifting specific
stretching and loosening up
2. Standing military press, push
press or jerk -- 5 x 3 progressively
heavier warm-ups followed by 3 x 3
or 3 x 2 work sets.
Note: Perform all warm-ups in letter
perfect form. On the work sets, strive
to use the same perfect form on each rep.
Working sets should be challenging, but
not so heavy that you miss reps or use
bad form to gut the weight up.
3. Any pulling exercise -- snatch or
clean grip high pulls, power snatch,
power clean, squat snatch or squat
clean. Same sets and reps as the
overhead work outlined above.
Note: Choose an exercise that you can
perform in good form. High pulls are
the easiest to learn. If you can do
power snatches or power cleans in
good form, you can use them for your
pulling work. If you know how to
perform squat style lifts, you can
do those. But whatever you do, make
sure you know how to perform the
exercise properly, safely and
effectively. See my point below
4. Olympic style full back squats or
front squats -- same sets and reps as
the overhead work and the pulls.
Note: Once again -- perfect form! No
rounded back, no gutting the weight
up, and no drop and bounce stuff.
5. Five super-sets of pushups and
pull-ups. Use any pushup variation
and any pull-up variation that you
prefer, and base your reps on the
difficulty of the exercises chosen.
See Dinosaur Bodyweight Training for
some great ideas on specialized pushups
6. Neck work with a head-strap -- 3 to 5
sets of 10 to 15 reps.
7. Gut work of your choice -- 3 sets of 10
to 15 reps (or do plank variations, working
up to one minute in each position)
8. Grip work of your choice unless you
hammered your grip with the pull-ups (e.g.,
with towel pull-ups, rope pull-ups or thick
bar pull-ups) -- 3 to five sets, with the
reps depending on the exercise. See Dinosaur
Training and Strength, Muscle and Power
for some good grip blasters:
If the program is too demanding and too tiring
when combined with your conditioning work and
your wrestling, then divide the exercises into
two different workouts and alternate them on
different lifting days. Do 1, 2, 3, 6 and 7
in one workout, and 1, 4, 5, 6 and 8 in the
The Light, Medium and Heavy system might work
well with this program.
As noted yesterday, be sure to wear Olympic
lifting shoes, and be sure you know how to
perform the exercises properly. A couple
of coaching sessions with an actual, honest
to goodness Olympic weightlifting coach would
be a great idea. You can find a coach in the
USA by going to the USA weightlifting website
and looking for the drop-downs with the listings
of local weightlifting clubs and the drop-downs
for the state chairman. If you live outside the
USA, contact your country's lifting federation.
There's another important point to cover --
several of them, in fact -- and they apply to
all athletes and all trainees. I'll keep the
series going for a few more days. Be looking
for tomorrow's email - it could save your
wrestling (or lifting) career.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
P.S. For more strength and power workouts, see
Chalk and Sweat:
P.S. 2. My other books and courses are right
P.S. 3. Thought for the Day: "Everything I know,
I learned on a wrestling mat or with a barbell
in my hands." -- Brooks Kubik