Year-Round Strength and Conditioning Program for Wrestlers!
By Steve Preston
www.wrestlingperformance.com
Strength training and overall cardiovascular conditioning are essential to outstanding wrestling performance. As a wrestler matures, this becomes even more important.. Young wrestlers' who haven't reached puberty, can still benefit from proper strength and conditioning. They can strength train, as long as it's done correctly. That is exactly what I've intended my program to be. This program details the complete system I use to get outstanding performance results from my athletes, either live or via consultations. Whether your wrestler is in elementary, middle school or junior high, high school or college this system will improve mat performance tremendously! This is a system for coaches and parents to ensure that their wrestlers and children are strength and conditioning correctly, with proper nutrition throughout the year. This program will create more efficient bodies that move faster, more powerfully, and longer. It is based on good 'ole fashioned anatomy, physiology, kinesiology, and a little exercise science for good measure. What you have in front of you is a fail-proof program to create stronger, faster, wrestlers with more wins.
You've made a great choice in believing in my methods. Here is the brand new 4 phase system that I've been using for even better progress. You simply plug into whatever routine your current wrestling schedule dictates.
Your wrestlers should be eating as I've discussed in this program. Better training, better eating, means better wrestling athletes.
"With all things equal, the stronger wrestler wins!"
Steve Preston
Phase I
Phase 1, as I like to call it, is the "off-season" or time of the least amount of wrestling. Sometimes the off-season is a relative thing. Some wrestlers compete year-round. Some hit tournaments in the off-season, but don't go to club more than twice per week. Situations are different for many. Basically, this is the time when your wrestling is the slowest, and the time where you can commit to a more intense strength and conditioning regimen.
Once you've identified that your wrestlers are in Phase 1, adhere to these principles:
Strength train 3 days per week
Follow a full-body strength training program
Immediately follow your strength training program with interval cardio
Follow your interval cardio with full- body static stretching. Hold each stretch for 10 seconds,, 2 times.
Stretch each muscle being worked in static stretch for 10 seconds immediately following a set for that muscle.
Wrestle!! …by this, I mean you will get your best performance results when you combine efficient, productive strength and conditioning with wrestling practice.
Exercise Selection
Here is my list of recommended exercises for all phases of strength training. You can reference my Champion Strength Training DVD for Wrestlers to see some of the "best" exercises for wrestlers. (excuse the crappy quality, but hey, I'm no Hollywood producer…just remember, it's the information within that has been scientifically proven to be effective, that is important.)
Glutes
Hip and Back Machine
Reverse Hyperextension Machine
Half Squats (from the bottom)
Half Leg Press (from the bottom)
Hyperextensions
Glute/Ham/Gastroc Machine
Thighs
Barbell Squat (full)
Machine Squat (full)
Leg Press (full)
Leg Extension/Leg Curl combination
Trap Bar Deadlift
Barbell Deadlift
Shoulders
Modified Barbell Shoulder Press
Standing Shoulder Press with a Thick Bar
Standing or Seated Dumbbell Shoulder Press
Machine Shoulder Press
Front Raise (with hands in supinated, pronated or neutral positions) followed immediately by Lateral Raises with dumbbells (either seated or standing
Chest
Bodyweight or Weighted Dips
Barbell Bench Press
Machine Seated Bench Press
Machine Incline Press
Barbell Incline Press
Pec Deck Flyes
Arms
Thick Bar Reverse Curls
Thick Bar Barbell Curls
Dumbbell Hammer Curls
Rope Hammer Curls
Barbell Curl with regular, straight bar
Pushdowns with Thick Bar
Pushdowns with Rope
Dips with upright body (straight up and down, no lean)
Half Bench Press (lower to halfway point, pause, and press to lockout)
Half Presses in Should Press Machine (lower seated to very bottom and press… awesome triceps exercise)
Hands
Any back work with no wrist straps. I personally like using wrist straps for basic pull-ups and rowing motions. The dead-lifts and thick bar exercises for other body parts make the hands very strong and efficient for wrestling.
Waist
Raise Ups
Crunches on a Stability Ball
Hanging Leg Raises
Neck
Manual Resistance Neck Training
Neck Training should only be performed under the supervision of a qualified trainer.
4 Way Neck Machine
Wrestling Bridges
Shoulder Shrug with Barbell
Shoulder Shrug with Machine
Now, you simply choose one exercise for each list, and keep them in the same order. If you're not sure how to do certain exercises you can:
1. Consult me on the members forum
2. Find a qualified trainer in your area to show you the exercises. Fortunately, you can still find some good ones… just beware of the ones who don't have much experience.
During Phase 1 you will train on a schedule like this:
Monday -- Full Body Strength Training Workout followed by Interval Cardio, and Static Stretching
Wednesday - Full Body Strength Training Workout followed by Interval Cardio, and Static Stretching
Friday - Full Body Strength Training Workout followed by Interval Cardio, and Static Stretching
During this phase you will train each exercise with 3 sets. The first set is a warm-up at 50% of the maximum, or estimated maximum for the set. (If in doubt, go light) The warm-up set should be performed very slowly as demonstrated in the DVD.
The next set is your top set. This set should be taken to momentary muscular failure (the point at which he can no longer perform another repetition in perfect form). Follow the guidelines for speed of repetitions on the DVD. The number of repetitions the wrestler should shoot for are discussed on the accompanying CD's.
Reduce the weight by 20%. Rest 2 minutes and go again. Again, this set is taken to the point of momentary muscular failure.
Get a quick drink, and get right to the next exercise.
Follow the same protocol for each exercise.
As soon as strength training is completed, either start doing interval sprints, jump rope interval training, or treadmill interval training. Refer to my CD's to hear about the various time methods you can set up with interval training.
Make sure you are giving time for static stretching after your workout. Remember, you want to keep the muscle in its fullest range of motion to be most effective. Your wrestling performance deserves it.
Phase II
Phase II is to be adapted when wrestlers are starting to wrestle for the season. This is when practices are more regular. This is usually the case when a middle school or high school season begins. The wrestlers now reduce the frequency of strength training slightly.
In Phase I, wrestlers' strength train on three nonconsecutive days per week. Therefore, every two weeks they will have trained three times. During Phase II the frequency of training is reduced to five times every two weeks. Each two week block would look like this:
Week One: Monday -- Wednesday -- Friday
Week Two: Monday -- Friday
The Wednesday workout during the second week is omitted. This extra day off allows for more recuperation. Since the wrestler is now beginning a season with regular, intense practices, they will allow the body to recover more efficiently.
During Phase II, the set and repetition plan is the same as with Phase I. For each exercise choose a weight that is roughly 50% of the one repetition maximum. Perform about 6 slow, controlled repetitions in order to warm the muscle up. Then the top weight is chosen for the exercise. It should be a weight that allows the wrestler to reach momentary muscular failure within the repetition guideline that was determined using the repetition formula
Repetition Range Formula
(Find one repetition maximum on an exercise. Then rest 5 minutes, and repeat with 20% less weight. The number of repetitions performed minus one/plus one is the repetition range for the wrestler).
After the top set is completed, rest 2 minutes, and repeat. The second set is performed with 20% less weight than the first set. The second set is taken to momentary muscular failure as well.
To recap, in Phase II you:
Strength train 5 times every two weeks instead of 6 times every two weeks as in the Phase I program.
Perform one warm-up set for each exercise. You can perform a second, heavier warm-up set if the first one didn't warm the muscle area up thoroughly.
Perform top set after warm-up set. Choose a weight that allows wrestler to reach momentary muscular failure within their individual repetition guideline.
Rest five minutes after first top set, reduce weight by 20%, and perform second set to momentary muscular failure.
Perform interval cardio immediately following each strength training session.
Finish with static stretching. Full body stretch. Hold each stretch for 10 seconds and repeat for a total of two times for each stretch.
Phase III
Phase III is started when the most wrestling for the year occurs. This phase is also adapted when a wrestler is trying to cut a bunch of weight. During Phase III the wrestler is concentrating on wrestling practices, matches, and tournaments. Strength training is reduced by both volume, and frequency. Intensity stays the same. This means:
· Strength training is reduced to 3 times every two weeks.
· Instead of performing a top set, followed by a second set with a 20% weight reduction, you only do the first set. That means you have your wrestlers perform the usual warm-up set (two if necessary), then perform only one top set to momentary muscular failure.
· Each workout is followed by interval cardio training. Follow the same protocol as discussed in the CD's.
· Finish each workout with static stretching.
Remember, a wrestler MUST strength train during the season if he wants to compete at his best. Wrestling, by nature of intense, long practices along with weight cutting, is cannibalizing their muscle. Strength training during the season and while cutting weight will help preserve the muscle, and result in better strength, better endurance and better performances on the mat.
Example Year Long Training System for Wrestlers
April -- August Phase I
Monday -- Wednesday -- Friday Strength Training
Full Body Strength Training Workout
Half-Squats
Full Range Leg Press
Leg Extension
Leg Curl
Machine Shoulder Press
Bodyweight Dips
Dumbbell Hammer Curls
Half-Bench Press
Crunches on a Stability Ball
Barbell Shrugs
4 Way Neck Machine
Three sets for each exercise (One warmup set, followed by two sets to momentary muscular failure)
No more than two minutes between sets of each exercise
No more than three minutes in between exercises
Interval cardio to follow strength training
Static stretching to finish workout
September -- December Phase II
Full Body Strength Training Workout
Trap Bar Deadlift
Leg Extension
Reverse Hyperextensions
Glute/Ham/Gastroc Machine
Standing Shoulder Press with a Thick Bar
Machine Bench Press
Reverse Curls with a Thick Bar
Lying Triceps Extension
Hanging Leg Raises
Machine Shrugs
Manual Resistance Neck Work
Three sets for each exercise (One warm-up set, followed by two sets to momentary muscular failure)
Rest no more than 1 ½ minutes between sets of each exercise.
Rest no more than 2 minutes between exercises.
Interval cardio follows strength training.
Static stretching to finish up workout
January -- March Phase III
Full Body Workout
Barbell Squats - full
Leg Curl
Hip and Back Machine
Half Leg Press (from bottom)
Standing Dumbbell Shoulder Press
Hammer Strength Incline Press
Standing Barbell Curl with Thick Bar
Pushdowns with Thick Bar
Raise-ups
Dumbbell Shrugs
Wrestling Bridges
One warm-up set, followed by one top set for each exercise. You no longer perform a second set to momentary muscular failure.
Rest one minute between warm-up set and top set.
Rest only long enough to get from one exercise to the next. Move as quickly as possible from one exercise to the next.