Strength Training
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US $55.99
Strength training for wrestling is quickly becoming the next big way to separate yourself from the competition. Years ago strength training for wrestling was all about bodyweight exercise performed in the wrestling room after practice, however, in more recent years the importance of a good strength training for wrestling program has become more and more apparent as the top wrestlers continue to get bigger, stronger, faster, and leaner. However, because strength training for wrestling is just gaining in popularity, there is not a whole lot of information available on the topic. While there are a number of things to consider from sets to reps to days/week when designing a strength training for wrestling plan, I think the most important consideration is in exercise selection. Here are the top four strength training for wrestling exercises that I've used for a number of years now to help my wrestlers achieve the following: 3 NCAA D1 National Championships, 2 Junior World Team Members, 7 NHSCA National Championships. 15 NYSPHSAA Championships, Countless All-Americans at all levels.
Strength Training for Wrestling Exercise 1- Box Squat
There are a number of reasons why wrestlers should box squat. One, I've found that it's easier for my wrestlers to learn and execute. Nothing is more frustrating than spending hours upon hours working technique with a wrestler because that's something they already do in practice. Not only is the box squat easier to learn than the free squat; it's also more effective. I believe the box squat to be more effective primarily for two reasons. First, the pause in between the eccentric (sitting down) and concentric (standing up) simulates stalemate situations in wrestling where producing a powerful effort from your lower body may be necessary to winning that situation. Second, you are able to recuperate faster from a box squatting workout than a free squatting workout. In fact, this happened to me just this past Sunday. I was training a group of wrestlers and the bar we wanted to box squat with was being used by someone else in the gym. So on the fly we agreed that hack squatting would be a suitable alternative for the day. When those wrestlers came in on Tuesday for their next lifting session they all said they were still unbelievably sore from Sunday's workout and that walking had been a chore the last couple of days. Now, if walking is a chore, how the heck do you expect to practice at a high level??
Strength Training for Wrestling Exercise 2- Deadlift
The deadlift is probably one of the best all around lifts a wrestler can do to improve their strength on the mat. The deadlift strengthens the posterior chain (hamstrings, glutes, and back) as well as the hands. We all know having a strong grip and back are important to being a successful wrestler, but the hamstrings and glutes are often looked over when developing a wrestling specific strength training program. The reason the hamstrings and glutes are so important for wrestlers to develop is because they are responsible for hip extension. What's hip extension? It's the same movement you see when you're sprawling, finishing a takedown, lifting an opponent, and throwing an opponent. We've all heard our coaches scream "HIPS!!" at one time or another and the deadlift is one of the most efficient ways to develop the muscles responsible for strong hips needed to win more matches.
Strength Training for Wrestling Exercise 3- Weighted Chinup
The weighted chinup is by far the best upper body exercise a wrestler can do when looking to increase their strength on the mat. It has been stated time and again that wrestling is a sport of pulling. Therefore, I feel maximally developing the upper body pulling muscles will put wrestlers in a better position to succeed in matches. The wrestlers with the best weighted chinups that I work with can all do around 100lbs for 3 reps. These same wrestlers can also finish nearly every shot they get in on. Coincidence? I'll let you decide for yourself.
Strength Training for Wrestling Exercise 4- Bench Press
Now, I know I argued above for the weighted chinup being important for wrestling specific strength training programs, however, there is a reason why you'll find the bench press in about 99.9% of strength training programs in the country- it's a tried and true way to develop upper body strength. Is it super functional for wrestlers? No. But then again, is lying on your back pushing on something seen in any sport? Having a stronger upper body never hurt a wrestler's chance at success, so don't worry so much about it and get benching some heavy weights!
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Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
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Strength Training $24.99 Strength Training - Photographic Print |
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Step By Step Strength Training $8.99 Step By Step Strength Training |
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Woman Strength Training $24.99 Woman Strength Training - Photographic Print |
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Strength Training in the Gym $24.99 Strength Training in the Gym - Photographic Print |
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Strength Training Class $24.99 Strength Training Class - Photographic Print |
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Couple Strength Training $24.99 Couple Strength Training - Photographic Print |
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Strength Training with Spotter $24.99 Strength Training with Spotter - Photographic Print |
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Strength Training with Hand Weights $24.99 Strength Training with Hand Weights - Photographic Print |
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Strength Training Woman with Reflection $24.99 Strength Training Woman with Reflection - Photographic Print |
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Strength Training for Seniors (DVD) $44.73 Strength Training for Seniors presents a comprehensive overview of the fundamentals and techniques involved in a sound strength training program for older adults. Detailing the numerous benefits that older adults can gain by strength training, the DVD provides step-by-step guidelines for designing a strength training program for seniors. The DVD also features explanations and demonstrations of selected exercises. Among the topics covered: benefits of strength training for older adults, strength training program guidelines, specific instructional techniques, combining strength training and endurance training, and exercise demonstrations. Produced in cooperation with the National Strength and Conditioning Association. |
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Strength Training for Children (DVD) $44.73 Properly designed strength-training programs can provide demonstrable benefits for children. Strength Training for Children discusses those benefits and examines the issue of whether strength training places undue stress on the musculoskeletal systems of youngsters. The DVD presents detailed guidelines on how to design strength-training programs for children in a way that maximizes the possible benefits and minimizes any possible risks of this type of exercise regimen. Among the topics covered: The possible benefits of strength training for children, The possible risks of strength training for children, Design considerations for strength-training programs for children, and Special considerations attendant to strength training for children. Produced in cooperation with the American College of Sports Medicine. |
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Strength Training for Basketball (DVD) $44.73 Strength Training for Basketball provides a comprehensive overview of the factors and exercises involved in designing and implementing an effective resistance training program for basketball. The DVD also presents sample 3-day and 4-day strength training programs that coaches can employ to increase the explosive power and functional strength level of their players. Among the topics covered: traditional resistance training exercises, core exercises, supporting exercises, functional resistance training, 4-day program, 3-day program, and preseason strength training emphasis. Produced in cooperation with the National Strength and Conditioning Association. |
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Strength Training for Men $17.38 Strength Training for Men features practical, easy-to-follow strength training routines that help guides you through basic lifting techniques to more advanced Olympic-lifting power progressions. |
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Strength and Power Training $18 When you hear the term “strength training,” perhaps you envision someone with bulging biceps and rippling abdominal muscles. But strength training can benefit people of all ages and athletic abilities—whether you are 40 or 85, well toned or unable to rise from a wheelchair without assistance. |