Ultimate Wrestling Strength and Conditioning

2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com

Ultimate Wrestling Strength and Conditioning
The Ultimate Wrestling Strength And Conditioning Guide
How To Build Stronger, Faster and Better Conditioned Wrestlers At Any
Age!
B Steve Preston !S
"""#"restling$erformance#com
%or &'estions or comments email(
"e)master*"restling$erformance#com
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Disclaimer
+he e,ercises and training $rograms in this man'al ma )e too stren'o's for some $eo$le#
+his information ass'mes o' have had a $ro$er medical e,amination "ith a doctor-s
clearance to $arta.e in the training $rograms in this man'al# +he information in this man'al is
intended to )e 'sed ) individ'als "ho are in other"ise good health/ free from in0'ries#
Please cons'lt "ith a &'alified Personal +rainer or Coach )efore )eginning an $rograms
"ithin# Steve Preston/ Wrestling Performance LLC/ its affiliates/ s$onsors or associates/ are
in no "a lia)le for accidents or in0'ries that ma occ'r "hen attem$ting an of the training
$rograms "ithin#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Dedication:
Behind Every Good Man Is A Great Woman!
+hat saing co'ldn-t )e more tr'e for m life# 1-d li.e to thin. that 1-m a good man### and 1
.no" "itho't a do')t that 1-m married to a great "oman# ! "ife !ichelle is so $atient/
'nderstanding/ and caring### and 1 "o'ld never have )een a)le to "rite this "itho't her
s'$$ort#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Table of Contents
The Ultimate Wrestling Strength And Conditioning Guide....................................................................... 2
Disclaimer............................................................................................................................................. 3
Dedication:................................................................................................................................................. 4
The Truth Behind Building Greater Strength, Seed And Conditioning !n Wrestlers..............................."
What !s #Wrestling$Seci%ic Strength#&...................................................................................................... '
(o) To Train *outh Wrestlers .............................................................................................................. +,
Conditioning %or *outh Wrestlers............................................................................................................ +2
Stretching %or *outh Wrestlers................................................................................................................. +"
Ultimate Strength Training %or *outh Wrestlers...................................................................................... 24
(o) to Set U -%%season Strength .rograms %or *outh Wrestlers..........................................................2'
*outh Wrestlers -%%$season Training:...................................................................................................... 2/
4 Wee0 Brea0$!n.......................................................................................................................................2/
*outh Wrestling -%%season Training 1 .hase +........................................................................................32
*outh Wrestling -%%season Training 1 .hase 2........................................................................................4/
*outh Wrestling .reseason Training........................................................................................................ 3/
*outh Wrestling .reseason Training .rogram......................................................................................... "+
*outh Wrestling !n$season Training .rogram.......................................................................................... ',
(o) To Train (igh School Wrestlers ..................................................................................................... '"
Stretching %or (igh School, College, and 44A Athletes....................................................................... '2
(o) to Set U -%%season Strength .rograms %or (igh School Wrestlers.............................................. 2,
(igh School Wrestlers -%%$season Training:........................................................................................... 22
4 Wee0 Brea0$!n.......................................................................................................................................22
(igh School Wrestling -%%season Training .rogram 1 .hase +.............................................................. /3
(igh School Wrestling -%%season Training .rogram 1 .hase 2............................................................ +,3
(o) to Set U .reseason Strength .rograms %or (igh School Wrestlers............................................ ++3
(igh School Wrestling .reseason Training .rogram............................................................................. ++'
(o) To Set U !n$season Strength .rograms %or (igh School Wrestlers ............................................+23
(o) To Train College Wrestlers544A Athletes................................................................................... +32
College Wrestling544A Athlete -%%season .rogram........................................................................... +3"
College Wrestling544A Athlete .reseason Training .rogram............................................................. +3/
College Wrestling544A Athlete !n$season Training .rogram..............................................................+4+
Conditioning %or (igh School, College and 44A Athletes..................................................................+42
The Ultimate 6unning .rogram 7or Wrestlers8..................................................................................... +44
(o) To Get Diesel$Strong !n 4 Wee0s8.................................................................................................+4"
6ecommended 6esources...................................................................................................................... +42
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
The Truth Behind Building Greater Strength, Speed And
Conditioning In Wrestlers
Amate'r Wrestling is one of the to'ghest/ most2re"arding s$orts availa)le to o'ng athletes#
1f o' are reading this man'al 1 $ro)a)l don-t need to convince o' of that# 1t is a s$ort that
)'ilds character and disci$line/ 'n$aralleled ) an other s$ort#
Anone "ho has ever gone thro'gh a f'll season as a "restler .no"s ho" im$ortant strength
and conditioning are to o'r overall s'ccess# Cham$ion "restlers are strong/ fast/
conditioned### and of co'rse/ s.illed3
B't here-s the thing### 41t doesn-t matter ho" m'ch s.ill o' have if o' don-t have -"restling
strength#- 5ver "restling move o' e,ec'te )egins "ith a com)ination of things from o'r
)od that coordinate an effort# All of these -things- that "or. together have one thing in
common### S+R567+83
9 Let me e,$lain#
:o'r a)ilit to "restle and all of the moves re&'ired to )e s'ccessf'l is a res'lt of certain -non2
traina)le- and -traina)le- factors(
6on2traina)le factors are(
Bod Pro$ortions
6e'rom'sc'lar Coordination
+raina)le %actors are(
S.ill
%le,i)ilit
Cardiovasc'lar 5nd'rance
Bod !ass 1nde, ;B!1<
!'sc'lar Strength
=f the > factors/ it is !'sc'lar Strength that is the center of all the rest of the factors# 5ach
one of the other factors is s'$$ortive of o'r strength/ )'t it is strength that needs to )e
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
increased in order to ma,imi?e o'r $otential as a "restler or !!A athlete# 6ot 0'st an
strength ho"ever### o' need -"restling2s$ecific strength#-
Bod Pro$ortions are inherent# +hat means o' can-t e,actl do anthing a)o't the length of
o'r long )ones or the length of the m'scles/ nor "here the insert on the )ones as tendons#
+his has a lot to do "ith those that are classified as -nat'rals- "hen it comes to s$orts#
6e'rom'sc'lar Coordination is another non2traina)le factor# :o' are )orn "ith a com)ination
of red and "hite m'scle fi)ers "hich are also referred to as slo" t"itch fi)ers and fast t"itch
fi)ers# Altho'gh "e all have )oth t$es of fi)ers/ "e are )asicall )orn "ith a certain
$ro$ortion of each/ "hich ma )e more or less in some $eo$le than in others# 7enerall/
those "ith more fast t"itch fi)ers are considered nat'rall strong/ $o"erf'l and e,$losive/
"hile those in a)'ndance of slo" t"itch fi)ers are "ell2s'ited for aero)ic activities s'ch as
distance r'nning#
S.ill/ fle,i)ilit/ B!1 and end'rance are all traina)le factors# +hat means that o' have the
a)ilit to change these factors/ )eca'se the all revolve aro'nd o'r strength levels# When
o' increase o'r strength o' can im$rove o'r s.ills as a "restler "ith all else )eing e&'al#
:o' can also increase o'r fle,i)ilit "hen o' have more m'scle to "or. "ith# +he more
m'scle and strength o' have/ the more fat o' )'rn as "ell### )eca'se fat )'rns in m'scle
cells# Lastl/ o' can increase o'r cardiovasc'lar end'rance ) adding m'scle and strength
to o'r )od# Cardiovasc'lar training in and of itself "ill do virt'all nothing to hel$ o'r
overall strength level/ )'t increasing o'r relative strength "ill im$rove o'r cardiovasc'lar
fitness level#
With this said/ it ma.es sense that in order to greatl im$rove the "restling a)ilit of an
"restler/ o' m'st increase -"restling2s$ecific strength#-
What Is Wrestling!Specific Strength"
6o do')t a)o't it/ "restlers are 'ni&'e as athletes and m'st )e trained differentl than an
other athletes# !!A fighters can and sho'ld im$lement -"restling2s$ecific- strength and
conditioning into their training regimens from time to time to im$rove their a)ilit to gra$$le as
"ell#
Wrestling-speciic strength is strength that allo!s yo" to #"ild lean$ strong m"scles
that aren%t too #"l&y$ yet can last the d"ration o a gr"eling !restling match''' and even
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
into overtime'
@evelo$ing "restling2s$ecific strength is definitel a mis'nderstood to$ic# +here are so man
coaches/ $arents and "restlers advocating $rograms that are 'n$rod'ctive at )est/ and
$ossi)l in0'rio's to the -o'ng athletes#- +he )asis for effective training $rograms to -develo$-
"restlers into cham$ions is(
Wrestlers Are (o"ng Athletes With Dierent Gro!th )atterns In *heir Dierent +tages
, -ie''' And M.+* Be *rained With *his In Mind!
Sim$l/ this means that a :o'th Wrestler needs to train differentl than a 8igh School Wrestler
and a 8igh School Wrestler needs to train differentl than a College Wrestler#
All too often "e see coaches and $ro'd $arents )orro"ing the 8igh School Wrestling Wor.o't
and having their A
th
grader train "ith it in ho$es of raising the )ar and accelerating the o'ng
"restlers gains to that of the 8igh School Level# =r "e see 8igh School Wrestlers )orro"ing
the $rograms of a to$ @ivision B $rogram and 'sing them to -ta.e their $erformance '$ a
notch#- +he $ro)lem is that the "restlers aren-t getting "hat the need# +he-re sim$l
getting "hat "e -thin.- the need#
:o' see### "restlers are -develo$ing athletes- and each stage in their $hsical and emotional
develo$ment is a stage "here gro"th $atterns and coordination are 'ni&'e# +hese stages of
develo$ment re&'ire that certain training needs )e addressed in order to ma.e fast gains as
"ell as long2term s'ccess#
+hat last sentence "as the .e### :o' m'st have a long2term a$$roach in mind for an
strength and conditioning $rogram to tr'l )e effective# +hat doesn-t mean that ever !iddle
School Wrestler can or sho'ld $lan on going to college to "restle/ )'t the need to )e trained
according to the age2level re&'irements at that time in their lives### +he "ill have )etter
s'ccess as "restlers )oth short2term and long2term#
! goal "ith this training man'al is to enlighten o' as to ho" o' can )est serve the needs
of o'r "restlers at an age ) not onl $roviding them "ith effective -"restling2s$ecific-
training $rograms to increase their strength/ s$eed and conditioning/ )'t also their -age2
s$ecificC"restling2s$ecific- needs for longer/ more s'ccessf'l "restling careers "ith less
)'rno't and in0'ries#
1n this man'al 1-m going to )rea. it all do"n for o' so that it all ma.es sense# :o' "ill notice
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
that some of the training e,ercises and "or.o'ts are similar for :o'th Wrestlers as "ell as the
older "restlers# +his "as done $'r$osel as 1 feel that some e,ercises and training methods
sho'ld )e 'sed ) "restlers of all ages# =ther e,ercises "ill )e e,cl'sive to certain age
levels )eca'se the are more im$ortant for a $artic'lar stage of gro"th and develo$ment#
Read this man'al and reall tr to thin. a)o't -"hat- o' "ant to accom$lish and -"h- 1
recommend that o' do things a certain "a# :o' "ill then )e em$o"ered to train "restling
cham$ions at all age levels###
Let-s get started###
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#ow To Train $outh Wrestlers
:o'th Wrestling/ for the $'r$oses of this man'al are )ro.en do"n into A2BD# +his is ass'ming
"e are "or.ing "ith )os/ as )os tend to mat're more slo"l than girls### and most of the
"restlers here are going to )e )os# 8o"ever/ "hen "or.ing "ith girls/ most of the $rinci$les
and $rograms "ithin "ill a$$l as "ell#
Wrestlers )et"een the ages of A and BD have )odies that are li.e s$onges and -soa. '$-
everthing in terms of coordination develo$ment# A "restling coach teaches o'ng "restlers
moves that the "ill need for the mat and then drills the o'ng "restlers 'ntil the can
e,ec'te the moves "ith fl'idit and smooth &'ic.ness#
1t is reall im$ortant to give foc's to overall -coordination develo$ment- in "restlers A2BD "hile
teaching "restling techni&'e# Wrestlers "ho are o'ng can )e develo$ed into )etter athletes
that "ill $erform )etter in the long r'n ) contin'o'sl addressing -coordination training- in
$ractice#
1-ll get into the s$ecifics of strength training o'ng "restlers in a moment )'t 1 feel the need to
stress adding in the follo"ing things "ithin "restling $ractice(
Bilateral Training % When "or.ing "ith "restlers in the A2BD age gro'$ o' can 'se the
techni&'e of teaching non2dominance to enhance their a)ilit to react/ and effortlessl
$erform different moves ) teaching -)oth sides# When teaching ta.edo"ns/ )e s're to have
"restlers "or. from )oth their -less2$referred- leg along "ith their -$referred- leg "hen
ste$$ing in for a ta.edo"n# 8ave them learn to shoot ta.edo"ns on )oth sides# 8ave them
learn Sit2o'ts from )oth sides# 8ave them learn to $erform a S"itch from )oth sides#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning

@o o' see "hat 1-m getting atE###
B teaching the o'nger "restler to 'se )oth sides of the )od e&'all/ o' "ill instill a more
firm ne'rom'sc'lar connection that "ill trans$ire into effortless "restling do"n the road# 1n
the long r'n/ this e&'ates to more "ins#
Added &o'ements ! :o'nger "restlers can )enefit greatl ) adding a t"ist here and there
"hen teaching the f'ndamental s.ills for "restling# We can greatl serve the o'ng "restler
"hen "e add s.ills that "ill hel$ increase their self2a"areness and )od control#
Let me e,$lain###
1nstead of onl teaching a single2leg or do')le2leg ta.edo"n "ith a o'ng "restler/ add a
movement 0'st $rior to shooting a ta.edo"n s'ch as(
Start from one (nee and then shoot ta(edown
)ump up and perform a *+, degree spin then shoot ta(edown
-erform a somersault then immediatel. shoot ta(edown
6ot onl are these sim$le added movements f'n for the o'nger "restlers/ )'t the are
e,ce$tional little tric.s to em$lo to hel$ o'r o'ng "restlers $erfect the act'al s.ill o' see.
;in this case/ ta.edo"n a)ilit<# Be creative here# :o' can add movements "hen teaching
an s.ills that o' "ant the o'ng "restlers to concentrate on#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Conditioning for $outh Wrestlers
1t certainl seems at times that o'nger "restlers )et"een ages A2BD have endless energ/
doesn-t itE
+he can seemingl go from ?ero to B00 in no time flat and .ee$ it '$ to the end of the
match###
B't man "restling $rograms li.e to send o'th "restlers for long 0ogs to get them into
condition for the season###
+his is not onl co'nter2$rod'ctive/ )'t it-s a s're $ath to )'rno't over the long ha'l# %irst/
0ogging elicits an aero)ic energ re&'irement from o'r )od# Wrestling is an anaero)ic
s$ort# +herefore/ 0ogging is severel overrated as a means to achieve -"restling2s$ecific-
conditioning for the re&'irements of a "restling match# ;Later in this man'al 1 "ill go over the
=6L: time 1 have "restlers 0og to get into mat sha$e<
1t-s even "orse to mindlessl send the o'th "restlers o't for long 0ogs )eca'se of their
$hase of gro"th and develo$ment# Remem)er/ "hen "or.ing "ith o'th "restlers o' are
not "or.ing "ith -o'ng athletes-### o' are "or.ing "ith -develo$ing o'ng athletes#- 1 can tell
o' from ears of e,$erience/ that if o' "ant to )'rn a .id o't and lose them mentall### 0'st
send them for 0ogs all the time#
Another im$ortant consideration "hen training "restlers A2BD is that their overall a)ilit to gain
a)sol'te strength is not as m'ch from a .iller strength training $rogram as m'ch as from
increasing their overall coordination# +hat-s not to sa that strength training $rograms for
o'th "restlers are com$letel ineffective# 1t sim$l means that incor$orating the right .ind of
strength training $rogram along "ith efforts to im$rove overall coordination and gross motor
s.ills "ill )e most2effective#
:o'th "restlers can )est get into condition for the "restling mat "ith game2oriented
activities###
+he "a a o'ng mind "or.s necessitates -f'n- activities "hile conditioning# 8ere are some
ideas of things o' can add to $ractices "hen "or.ing "ith o'th "restlers to im$rove their
overall conditioning in a com$etitive game2li.e setting(
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
/ela. /aces ! 1 don-t thin. 1-ve ever met a o'th "restler that didn-t get -$'m$ed '$- "hen
the fo'nd o't that the "ere going to com$ete in a rela race# Rela Races that em$lo
different gross motor s.ills serve the o'ng "restler "ith m'lti$le )enefits(
+he train the anaero)ic energ sstem of the "restler/ similar to that re&'ired in a
match
+he $romote team"or.
+he can )e 'sed to $romote s.ills "itho't constant -drilling-
+he .e )ehind effective Rela Races in order to develo$ o'ng "restlers into "ell2
conditioned "restlers is to define o'r goals/ and thoro'ghl e,$lain "hat o' "ant to see#
Let them .no" that &'alit comes first and o' "ant to see the s.ill $erfected# 8ere-s an
e,am$le(
:o' can start o't "ith a Ring Rela# @ivide o'r "restlers into teams of F# 8ave each team
of F sit one )ehind the other )ehind the starting line# +he first $erson in each line "ill have a
r'))er ring ;or anthing that the can r'n "ith in their hand<# =n the command of the -"histle-
;1 li.e to 'se a "histle so that the get 'sed to reacting to that so'nd since it-s s$ort2s$ecific
for "restling< the first $erson r'ns across the gm to a line on the other side "here the dro$
the ring# +he immediatel t'rn and r'n )ac. to their team and -8igh G- the ne,t $erson in
line# +he second $erson immediatel r'ns across the gm "here the $ic. '$ the ring and
immediatel r'n )ac. to their line# When the second $erson gets )ac. to their line the hand
the ring to the ne,t $erson "ho $roceeds to r'n the ring across the gm/ dro$ it off on the
finish line and r'n )ac. etc#
+he first team to finish is the "inner###
+he last team to finish is eliminated#
:o' immediatel )egin another ro'nd "ith the teams that are still in# +his contin'es 'ntil o'
have B team left as o'r overall "inner#
+his is a great "a to add overall conditioning to o'r o'ng "restlers###
1 li.e to do this "ith different s.ills too# Use o'r imagination###
:o' can do Rela Races "ith(
Cra) Wal.s
Bear Cra"ls
%rog Lea$s
@'c."al.s
S$ider Cra"ls
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
+he gross motor $atterns that are trained d'ring this activit "ith enhance the overall
$rogress in o'r o'th "restlers in so man "as# 1f o' aren-t 'sing Relas/ do so#
/eaction 0rills ! 8aving o'th "restlers "or. on reaction drills is another ver im$ortant
training consideration "hen $lanning $ractices and training for o'th "restlers# When "e
thin. of "restling "e 's'all thin. of "restlers having to react from the so'nd of the "histle#
+his is of co'rse/ ver s$ecific to the re&'irements of the mat# B't o' can increase the
o'ng "restlers- a)ilit to react off the "histle ) also having them react to vis'al c'es/ as
"ell as different a'ditor c'es#
1isual Cues Training ! Altho'gh "restlers have to react to the so'nd of a "histle "hen in a
match/ o' can increase their reaction time to the a'ditor stim'l's ;the "histle< ) training
their a)ilit to react to vis'al stim'l's#
=ne "a to "or. on s$eed of reaction vis'all is the Ball @ro$ @rill# 1n this drill o' have 2
$artners face off a$$ro,imatel the same distance and stance as the start of a "restling
match from a standing $osition# =ne $artner holds a tennis )all# +he $artner "ith the )all
dro$s the )all/ and the other $artner m'st react ) catching the )all#
1erbal /eaction Training 2 Her)al reaction training is another favorite of mine "hen "or.ing
"ith o'ng "restlers# 1n this t$e of reaction training the "restler )egins in their stance# +he
coach then ells o't one of D commands/IJ655LI/ 4B5LL:I or 4BACJ#I +he "restler m'st
either .neel/ lie on their )ell/ or lie on their )ac. as &'ic.l as $ossi)le follo"ing the
command# +his reaction training develo$s the overall s$eed of a o'ng "restler incredi)l
"ell "itho't the need for strength training sim$l )eca'se at this o'ng age their m'scles
ada$t to training "ith -c'es- more than "eights#
6o" 1 .no" there are some $eo$le "ho "ill read this and literall frea. o't )eca'se 1
s'ggested that o' 'se Her)al Reaction +raining "hile act'all -teaching- a "restler to lie on
their )ac.# 7oing from the )ac. to the )ell or .neeling is ver f'nctional "ithin the s$ort of
"restling in m o$inion# Also/ o' m'st teach "restlers to get off their )ac. as &'ic.l as
$ossi)le#
Sprint /eaction Training 2 Another great "a to )'ild more s$eed and $o"er from o'th
"restlers is to em$lo S$rint Reaction +raining# :o' )egin ) having o'r "restler lined '$
ne,t to each other on a line# :o' have them start in one of the follo"ing "as(
2neeling
3.ing on stomach with arms stretched o'erhead
3.ing on bac( with arms stretched o'erhead
#ands and (nees
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
+he coach then )lo"s the "histle/ and the "restlers react ) scram)ling to their feet as
&'ic.l as $ossi)le and s$rint across the mat# +his is done ra$idl "ith "restlers r'nning
)ac. to end of their line to a"ait their ne,t t'rn#
+his t$e of reaction training hel$s develo$ the ne'rom'sc'lar connection in the Posterior
Chain m'scle gro'$ 8i$s/ 8amstrings/ Lo"er Bac./ 7l'tes and Core# +his is the )asis for
develo$ing incredi)le strength and coordination on the "restling mat#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Stretching for $outh Wrestlers
As 1 all'ded to in the $revio's section/ o'th "restlers )et"een ages A and BD )enefit in their
overall strength ) im$roving their gross motor coordination and reaction time# A)sol'te
strength a$$ears to increase more than it act'all does ;or can< at this level "hen o'
increase overall coordination#
Another im$ortant thing to note at this level is that Stretching m'st )e age2a$$ro$riate#
+o )egin/ there are D t$es of stretching that "restlers sho'ld )e familiar "ith( Static
%le,i)ilit +raining/ @namic %le,i)ilit +raining/ and Pro$rione'rom'sc'lar %acilitation
Stretching ;P6% Stretching<#
Static 4le5ibilit. Training ! Static %le,i)ilit +raining is the t$e of stretching that is
$erformed ) getting into a stretched $osition and -holding the stretch- for $eriods of D0
seconds to A0 seconds or more# +his t$e of fle,i)ilit training is 'sed at least 22D ho'rs
)efore training/ after training or )efore )ed# B't here-s the im$ortant thing(
+tatic /le0i#ility *raining +ho"ld 1,* Be .sed With Wrestlers In *he 2-34 Age Gro"p!
+he o'th "restler has delicate connections )et"een the soft tiss'e ;m'scles/ tendons and
ligaments< and )ones# Static stretching serves the $'r$ose of $ermanentl increasing the
length of short m'scles s'ch as "ith $revio'sl in0'red areas and )asic m'scle im)alances#
Static stretching is contraindicated 'ntil the "restler reaches the BFK age gro'$ as "ith 8igh
School Wrestlers#
-64 4le5ibilit. Training % P6% Stretching is a t$e of stretch "here the m'scles are ta.en
thro'gh $eriods of re$eated rela,ation and stretching to achieve an overall increased range of
motion in a 0oint# P6% Stretching is the most effective for $ermanentl lengthening a m'scle#
P6% is $erformed either alone or "ith a $artner# 1t can )e $erformed )efore or after e,ercise/
'nli.e Static %le,i)ilit Stretching# 8o"ever/ P6% Stretching li.e Static %le,i)ilit Stretching
sho'ld not )e $erformed ) o'th "restlers# 1 "ill disc'ss more a)o't P6% and ho" to 'se it
in the '$coming section on 8igh School Wrestling +raining#
0.namic 4le5ibilit. Training ! @namic %le,i)ilit +raining is an active t$e of stretching of
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
the m'scles# 1n this form of stretching/ the )od is ta.en thro'gh f'll ranges of motion "itho't
holding an $ositions#
+his t$e of fle,i)ilit training serves n'mero's $'r$oses(
/aises .our bod. core temperature to loosen up for training, a match or practice
Increases the 'iscosit. within 7oints to reduce wear and tear and help pre'ent
unnecessar. in7ur.
Increases muscular strength throughout the full range of motion of a 7oint
@namic %le,i)ilit +raining is advocated for :o'th Wrestlers )oth as a "arm'$ for training/
$ractice or matches A6@ as a cool2do"n after these events# +his t$e of fle,i)ilit training
hel$s a o'th "restler $revent in0'r and -safel- .ee$ a f'll range of motion in a 0oint# +his
sets the stage for more $rono'nced strength gains once the "restler reaches 8igh School#
+he follo"ing "or.o't is a thoro'gh @namic Warm2'$ Ro'tine that can )e effectivel 'sed
) "restlers of an age# +he onl difference is that the older "restlers in 8igh School as "ell
as CollegeC!!A is the addition of other stretching $rotocols#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Wrestling 0.namic Warmup
+his @namic Warm'$ can )e 'sed for "restlers at all ages and s.ill levels# 1t sho'ld )e
$erformed )efore an $ractice/ matches/ or strengthCconditioning training# +his $rogram can
act'all )e 'sed "ith virt'all an athletes as it "arms '$ the entire )od for athletic
endeavors#
0.namic Warmup
-erform each e5ercise with a full range of motion
6o rest in between e5ercises
2eep face rela5ed and breathe normall. during e5ercise
85ercise /eps90uration
B'r$ees 20
L'm$ing Lac.s 20
!onster Wal. B0 $er side
Side !onster Wal. B0 $er side
Com)at S&'ats B0
Sho'lder Rotations B0 each direction
Cra) Wal. "ith +a)le +o$ BG ste$s/ ta)le to$ ever G ste$s
8i$ 5,tensions A "ith 22second hold at to$
1nch"orm A
@namic S'$erman B0
Jnee to Arm$it B0 $er side
Bear Cra"ls B0
0.namic Warmup 85ercises
Burpees
Begin in standing $osition
S&'at do"n and $lace hands on floor in front of o'
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
5,tend legs straight )ac. $'sh'$ $osition
L'm$ )ac. into s&'at $osition
)umping )ac(s
Begin in standing $osition "ith legs together and hands at o'r side
1n one motion/ 0'm$ '$ and straddle legs as arms reach over head and hands to'ch
Contin'e in ra$id fashion
&onster Wal(
Begin in standing $osition "ith hands on hi$s
L'nge o't to front "ith as large of a ste$ as $ossi)le "itho't t"isting hi$s
1mmediatel l'nge for"ard "ith o$$osite leg
Contin'e "ith )ig l'nges "itho't rest
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Side &onster Wal(
Begin in standing $osition "ith hands on hi$s
L'nge o't to side as far as $ossi)le
Ret'rn to standing $osition/ then re$eat
Combat S:uats
Begin in standing $osition "ith hands over head
Cro'ch do"n rising '$ on )alls of feet and to'ch gro'nd
Rise to standing $osition "ith hands over head
Re$eat
Shoulder /otations
Begin in standing $osition "ith arms held straight o't to sides
Perform a circ'lar motion "ith arms/ moving from the sho'lder
@o B0 motions in the for"ard directions
Re$eat in reverse direction
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Crab Wal( With Table Top
Begin "ith feet and hands on floor "ith )ottom raised off floor
Wal. G ste$s "ith hands and feet
Raise hi$s '$ 'ntil the are $arallel "ith the floor and $a'se for 2 seconds
Allo" hi$s to dro$ do"n and move G more ste$s
Re$eat
#ip 85tensions
Begin ling on )ac. "ith .nees )ent and arms o'tstretched on floor
Raise hi$s off floor 'ntil the gl'tes are fle,ed
Pa'se in to$ $osition for 2 seconds
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Inchworm
Begin in $'sh'$ $osition "ith hands $laced o't in front of head
Jee$ legs and arms straight as o' )egin to "al. o'r feet to"ards o'r hands
Reach a $i.e $osition/ then "al. hands o't in front of head to original $osition
Re$eat
0.namic Superman
Lie on floor on stomach "ith arms and legs o'tstretched
Sim'ltaneo'sl raise arms and legs from floor "hile tring to .ee$ them straight
Pa'se in to$ $osition/ then rela, for 2 seconds
Re$eat
2nee To Armpit
Begin on hands and .nees
Raise right arm and left leg o't straight
Bring left leg in to"ards right arm$it "hile driving right el)o" in to"ards left .nee
Re$eat for desired re$etitions on same side
Re$eat "ith o$$osite arm and leg
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Bear Crawls
Begin on hands and feet
Wal. for"ard on hands and feet
Re$eat in )ac."ards and side"as directions if desired
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Ultimate Strength Training for $outh Wrestlers
%inall### "e-re at the $oint of disc'ssing strength training for o'th "restlers# Before 1 get into
the training $rograms themselves for the offseason/ let-s disc'ss the needs of a "restler and
therefore the )asis of o'r training $rogram#
The -rinciples of &o'ement ! 1n ever as$ect of a "restling match o' are 'sing o'r )od
to the f'llest# Hirt'all all of o'r m'scles are shortening or lengthening "ith constant
contractions# All of o'r movements on the mat stem from one of the )asic movement
$atterns(
S:uat
Bend
3unge
Twist
-ush
-ull
Wal(ing ;gait of wal(ing pattern<
Wrestlers re&'ire all of these movement $atterns to )e o$timal in order to "restle at their
)est# +a.ing it a ste$ f'rther/ a "restler re&'ires training in all D $lanes of motion(
Sagittal -lane 2 +his is movement from front to )ac./ and divides the )od thro'gh the
middle into right and left halves# 5,ercises s'ch as S&'ats/ Bench Presses and @eadlifts
"or. the )od in the Sagittal Plane of motion#
4rontal -lane 2 +his is movement from the left to right sides of the )od/ or right to left# +his
ass'mes the )od is divided forming a front half and a )ac. half of the )od# 5,ercises s'ch
as Side Plan.s/ A)d'ction and Add'ction of the hi$s/ and Lateral Raises "or. the )od in the
%rontal Plane of motion#
Trans'erse -lane 2 +he +ransverse Plane of motion is movement across the )od# An time
o' $erform an e,ercise s'ch as Wood Cho$s or Cross Bod Ca)le P'lls o' are heavil
involving the core### s$ecificall the +ransverse A)domin's !'scle area# +his/ m friend/ is
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
.e to develo$ing total mat s$eed and $o"er# +his $lane of motion is often neglected in
traditional "restling strength training $rograms#
Core Stabilit. ! +he core is the cornerstone of a "restler-s strength# 5ver time o' shoot a
ta.edo"n/ esca$e/ reverse o'r o$$onent/ stand '$ from referee-s $osition etc# o' re&'ire
core sta)ilit# +his is o'r )od-s a)ilit to .ee$ a good $ost're for "restling moves "hile o'
"or. against the efforts of o'r o$$onent#
+o increase core sta)ilit in o'th "restlers it is im$erative to incl'de Plan.s and variations of
Plan.s in a strength training $rogram# +his is es$eciall tr'e "ith :o'th Wrestler )eca'se the
core tends to )e "ea.er "ith the o'nger "restlers# 6ot onl is this going to h'rt their
$erformance on the mat )'t the are m'ch more s'sce$ti)le to in0'ries thro'gho't their
careers/ es$eciall in the )ac. and hi$s#
Unilateral &o'ement ! =ften in a "restling match the "restler has to $lace "eight and $ivot
off of one leg or hand at a time# Beca'se of this "e incor$orate a good amo'nt of 'nilateral
strength training in the $rograms of o'nger "restlers# Unilateral +raining is "hen o'
$erform e,ercise "ith onl one side of o'r )od at at time# %or a o'ng "restler/ this means(
0e'eloping a 4ull /ange of &otion =n Both Sides of the Bod. 8:uall., Which
&eans &ore -ower and 3ess In7uries
Increased Strength 0e'elopment 0ue to &ore Increased &uscle 4iber
/ecruitment
4aster Strength Gains In &uscle
1t-s $rett interesting to note that "hen o' $erform an e,ercise "ith one arm or leg at a time/
o' "ill notice immediate strength gains $er half of o'r )od# 1-ve 'sed 'nilateral training
e,tensivel "ith all ages of "restlers and fighters# B't "e do them differentl/ de$ending on
the ages of the "restlers "e-re "or.ing "ith#
1 reall li.e to 'se )od"eight and d'm))ells "hen training o'nger "restlers# +he allo" for
$ro$er ed'cation on range of motion for 'ltimate strength gains for the mat# With 0'st
)od"eight and sim$le tools s'ch as d'm))ells/ o' can 'se 'nilateral training "ith o'r
o'th "restlers that "ill do more for their stage of develo$ment than 0'st a)o't anthing else
o't there#
Some great e,am$les of 'nilateral e,ercises that )est )enefit o'th "restlers are(
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
B Leg Romanian @eadlift
B Leg S&'at
B Arm @B Bench Press
B Arm @B Sho'lder Press
B Arm Lateral Raise
B Arm Ro"
B Leg Cross %oot +o'ch S&'at
B Leg 8eel +o'ch
B Arm P'lldo"n
-osterior Chain 0e'elopment ! +he $osterior chain m'scle gro'$/ as mentioned )efore/ is
a gro'$ of m'scle "or.ing together# At the o'th level/ "e-re tring to )'ild a coordinated
effort amongst the m'scle gro'$s that ma.e '$ the $osterior chain# +his hel$s 's )'ild
strength "hile "e )'ild coordination in the same area that "e "or. in 8igh School# +he
difference is that in 8igh School "e move into e,ercises that allo" the "restler to increase the
"or.load on the $osterior chain m'scles# +he $osterior chain m'scles "ill get s'fficient
stim'l's from man of the 'nilateral e,ercises that "ill )e in the $rogram#
6ec( Training ! !ost of the nec. training that is done in $ractice "ith Bridging "ill s'ffice as
a nec. training stim'l's for the o'th "restler# B't the one thing missing from the training
$rograms of man "restlers is Static Resistance 6ec. +raining# Basicall/ o' can do this 2
"as(
Sit at the end of a )ench# 8ave a $artner hold their hand on o'r forehead as o' sit
$erfectl '$right# P'sh into o'r $artners hand "ith o'r forehead "hile o'r o$$onent
gives 0'st eno'gh resistance so that o' can-t move o'r head for"ard# @o this for FG2
A0 seconds# @o this for each side of the head/ as "ell as front and )ac. to cover all F
directions of movement#
8old a S"iss Ball against the "all at head level# P'sh all F sides of o'r head
;forehead/ )ac. of head/ left side/ right side< against )all/ .ee$ing nec. straight/ for FG2
A0 seconds $er side#
Grip Training ! 7ri$ training "ill )e enhanced at the o'th level mostl from e,ercises
re&'iring m'lti20oint movement involving )oth the lats and the )ice$s s'ch as %ront Chins/
Reverse 7ri$ Chins/ Reverse 7ri$ Ro"s etc# 7ri$ training "ill evolve as the :o'th Wrestler
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
gro"s and )ecomes a 8igh School Wrestler#
With all of the a)ove ta.en into consideration/ here is a format to constr'ct o'r :o'th
=ffseason Wrestling Strength Program#
+o )egin/ o' "ill $erform the follo"ing F Wee. Brea.21n "or.o't# U$on com$letion of these
F "ee.s of training the :o'th Wrestler "ill )e a)le to $erform the =ffseason Base +raining
"or.o't for the d'ration of the offseason#
#ow to Set Up =ffseason Strength -rograms for $outh
Wrestlers
=ver the ears 1-ve tried 0'st a)o't ever training $rogram/ "or.o't/ sched'le etc# that o'
co'ld $ossi)l thin. of### )oth "ith mself and m athletes#
8ere are a co'$le of things that 1-ve fo'nd to )e most s'ccessf'l "hen setting '$ strength
training $rograms for "restlers(
>. 4ull bod. wor(out or wor(outs that split the bod. into A and B wor(outs are
best % 1-ve fo'nd that "hen o' do a f'll )od "or.o't as a "restler o' don-t do too
man sets or total resistance on an one )od $art# +his is so im$ortant )eca'se o'
"ant to create a stim'l's to ma.e o'r m'scles stronger/ )'t o' don-t "ant to
$'lveri?e a m'scle gro'$ as a )od)'ilder trains# +his leads to m'scle soreness and
stiffness# +o .ee$ strong/ fl'id/ $o"erf'l movement for the mat "e $erform 0'st eno'gh
"or. to -get the 0o) done- and no more#
?. * wee(l. sessions in the offseason wor( best ! 6o matter ho" o' decide to s$lit
'$ the "or.o'ts for o'r o'th "restlers/ D das seems to "or. )est as far as
develo$ing an athletic learning $attern to master the e,ercises or eliciting a
ne'rom'sc'lar coordination res$onse from the training#
*. The offseason is the period of least wrestling 2 1-m not concerned "ith having a
distinct amo'nt of time to )e determined the offseason/ )eca'se it de$ends on ho"
m'ch "restling is )eing done# 1f a o'th "restles "ith his team for F months/ and
s$ends D more months "restling in cl')/ cam$s and to'rnaments/ then their offseason
is onl G months long# 1f another "restlers onl "restlers "ith his team for F months/
then his offseason is M months long# 1f a "restler goes all ear long/ he "ill sim$l
have to integrate offseason stle training for F months of the ear#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
@. Use a @ wee( brea(!in % 6o matter "hat level of "restlers o'-re "or.ing "ith/ a
)rea.2in/ )od"eight "or.o't that addresses m'scle im)alances "ill serve the "restler
"ell in the long r'n# Less in0'ries/ more "ins "ill )e noticed "ith o$timal training/ and
o$timal training occ'rs "hen "restlers even o't m'scle im)alances first# !ore on this
)elo"#

2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh Wrestlers =ff!season TrainingA
@ Wee( Brea(!In
+he follo"ing is a F "ee. $rogram to )e follo"ed as soon as o'r :o'th Wrestlers )egin their
=ffseason training# +his F "ee. $eriod is a time "here o'r o'ng athlete has a chance to
even o't m'sc'lar im)alances )et"een antagonistic m'scle gro'$s# +hese are m'scles that
act in o$$osition/ "hereas "hen one of the m'scles contract/ the m'scle that is o$$osite to it
"ill lengthen# 5,am$les "o'ld )e the m'scles of the chest and the m'scles in the '$$er
)ac.# Another e,am$le "o'ld )e the )ice$s in the front of the arm and the trice$s in the )ac.
of the arm# 1 co'ld go on all da )eca'se there are over A00 m'scles in the )od/ and
"henever an of them contract there is an o$$osing m'scle that is lengthening/ and vice2
versa#
Another )enefit of this mandator F "ee. Brea.21n "or.o't for :o'th Wrestlers is )alancing
o't m'sc'lar im)alances and tonic ;shortened/ tight m'scles< )et"een o$$osite sides of the
)od ie# Left and right sides# When o' hel$ the :o'th Wrestler achieve )alance )et"een
o$$osite sides of the )od o' "ill hel$ them develo$ f'rther and ma.e )etter long2term
$rogress )oth in the training environment and the "restling mat#
+he Wor.o't "ill )e done D times $er "ee. "ith an -A- and -B- training s$lit# 1t "o'ld loo. li.e
this(
!onda( Wor.o't -A-
Wednesda( Wor.o't -B-
%rida( Wor.o't -A-
!onda( Wor.o't -B-
Wednesda( Wor.o't -A-
%rida( Wor.o't -B-
!onda( Wor.o't -A-
Wednesda( Wor.o't -B-
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
%rida( Wor.o't -A-
!onda( Wor.o't -B-
Wednesda( Wor.o't -A-
%rida( Wor.o't -B-
Wor(out A
85ercise /epetitions
P'sh'$s "ith feet on )ench B0 D0 re$s
8eel +o'ch Single Leg S&'ats N B0 D0 re$s
B Leg Stiff Leg @eadlift B2 each side
Prone Co)ra A0 seconds
Alternating ArmCLeg Raise M $er side
Plan. U$ to A0 seconds
Perform one set for each leg s&'atting do"n and to'ching the o'tside of the foot that-s
on the same side as o'r hand# Perform a second set for each leg "here o' reach
across the front of the o$$osite foot to to'ch the o'tside of the o$$osite foot in the
s&'at $osition# ;see $hotos )elo"<
7o thro'gh entire "or.o't/ rest 2 min'tes then re$eat#
Wor(out B
85ercise /eps90uration
Com)at S&'ats B0 D0 re$s
Bac. 5,tensions B0 BG re$s
Side Plan.s B0 BG re$s $er side
B Leg 8i$ 5,tensions M $er side/ hold each re$ for D seconds
5,ternal Rotation "ith Band B2 BG re$s $er side
Lo"er A)s P'll B0 B2 re$s
Perform each e,ercise "ith minimal rest in )et"een e,ercises# Rest 2 min'tes after
circ'it/ then re$eat#
7o thro'gh entire "or.o't# Rest 2 min'tes/ then re$eat#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
NN After F "ee.s of this "or.o't/ m'sc'lar im)alances )et"een antagonistic m'scles as "ell
as )ilaterall "ill )e evened o't# +his sets the stage for f'll2o't =ffseason Strength +raining#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
@ Wee( Brea(!In 85ercises
-ushups With 4eet =n Bench
Begin in a $'sh'$ $osition "ith feet on )ench .ee$ing )ac. flat
Lo"er ) )ending arms 'ntil o'r chest is 2 inches from floor
Press )ac. '$ to starting $osition
#eel Touch Single 3eg S:uats
Stand on one leg "ith arms at o'r sides
S&'at do"n and reach hand to to'ch o'tside of foot on s&'atting leg
Re$eat for desired re$etitions
Re$eat on o$$osite side
=ne 3eg Stiff 3eg 0eadlift
Stand on one leg "ith arms hanging do"n in front of o'r )od
Jee$ing a slight )end in .nee/ reach )oth hands in front of foot
Re$eat for desired re$etitions
Re$eat on o$$osite side
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-rone Cobra
Lie on floor "ith arms and legs o'tstretched
Raise onl the torso and arms as high as $ossi)le and $a'se for B22 seconds
Lo"er and re$eat
Alternating Arm93eg /aise
Lie face do"n on floor "ith arms and legs o'tstretched
Raise right arm and left leg sim'ltaneo'sl
Re$eat "ith left arm and right leg
Jee$ alternating for desired re$etitions
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-lan(
Position o'rself on forearms and feet "ith )ac. straight
+r to $'ll o'r navel in to"ards o'r s$ine
8old for desired time
Combat S:uats
Begin in standing $osition "ith hands over head
Cro'ch do"n rising '$ on )alls of feet and to'ch gro'nd
Rise to standing $osition "ith hands over head
Re$eat
Bac( 85tensions
Lie face do"n on a sta)ilit )all so that o'r )od )ends .ee$ing feet on floor
Raise arms and torso '$ 'sing the mid and lo"er )ac. m'scles
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Side -lan(s
Lie on side "ith forearm and feet on floor
Raise hi$s '$ from floor $a'sing at to$
Re$eat
=ne 3eg #ip 85tension
Lie on )ac. "ith one .nee )ent and the other leg straight# Jee$ arms o'tstretched
P'sh foot of )ent .nee into floor/ raising the straight leg '$ 'sing the hi$s
%le, hi$s at to$ and $a'se for B22 seconds
Lo"er and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
85ternal /otation with Band
Stand "ith el)o" tight to side/ holding a )and at "aist level
Rotate forearm o't to side "hile .ee$ing el)o" against side
Ret'rn to starting $osition and re$eat
3ower Abs -ull
Lie on )ac. and reach )ac. to hold a $ole
Bend .nees and flatten lo"er )ac. against floor
Blo" o'r air o't as o' $'ll o'r .nees in to"ards o'r chest/ 'sing lo"er a)s
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh Wrestling =ffseason Training % -hase >
:o' )egin this $hase immediatel after the F Wee. Brea. 1n "or.o't a)ove# @o this
=ffseason Phase B Program "ith o'r :o'th Wrestlers for D2A "ee.s# 8o" long o'
do it is determined ) ho" long o' "ant o'r offseason $rogram to last# +he first F
"ee.s are the Brea. 1n Wor.o't/ then the rest of the =ffseason is divided )et"een this
Phase B Program and the Phase 2 Program#
5,# If you have ! wee"s for your offseason, the first # wee"s are dedi$ated to the #
Wee" Brea" In, leaving % wee"s to &e s'lit &etween the (hase and the (hase %
(rogra)s* This would )ean ! wee"s of ea$h of the (hase and (hase % (rogra)s*
:o' can no" concentrate on )'ilding strength thro'gho't the )od of the o'th "restler "ith a
concentration on core sta)ilit/ mo)ilit and sta)ili?ation thro'gho't the entire )od#
+he :o'th =ffseason Phase B $lan is another -A- and -B- "or.o't# @o it on a sched'le of D
non2consec'tive das $er "ee./ s'ch as !onda Wednesda %rida#
$=UT# =44!S8AS=6 -#AS8 > % Wor(out A
85ercise /eps /est Sets
Sta)ilit Ball Wall
S&'ats
B0 B2 90 s D F
Reverse L'nges B0 B2 each side A0 s 2 D
1nverted Ro"s M B0 A0 s D F
B Arm @B Ro"s M B0 A0 s 2 D
Oottman C'rls B0 B2 D0 s 2 D
Plan. 8old static D0 s 2 D
Bac. Raise B0 B2 D0 s 2 D
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$=UT# =44!S8AS=6 -#AS8 > % Wor(out B
85ercise /eps /est Sets
1ncline @B Press B0 B2 90 sec D F
@B %loor Press M B0 90 sec 2 D
P'sh'$ "Cfeet on
Sta)ilit Ball
!a, re$etitions A0 sec 2 D
Leg C'rls B0 B2 A0 sec D F
Reverse Wood Cho$ B0 B2 A0 sec 2 D
=ne Leg Plan. A0 sec D0 sec 2 D
Seated %ace P'll "ith
Ro$e
B0 B2 D0 sec 2 D
;Belo" are $ict'res and descri$tions of the e,ercises#<
$outh =ffseason -hase > 85ercises
Stabilit. Ball Wall S:uats
Position a Sta)ilit Ball against "all and o'r lo"er2mid )ac. area# %eet are slightl ahead of )od
8old 2 d'm))ells at sides
Slo"l lo"er 'ntil to$s of thighs are $arallel "ith floor
Ret'rn to standing $osition
Re$eat
/e'erse 3unges
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Stand "ith feet sho'lder "idth a$art/ holding d'm))ells at side
+a.e a l'nge ste$ )ac."ards "ith left leg di$$ing do"n so that front leg forms 90 degree angle
Ret'rn to starting $osition and re$eat on same leg for desired re$etitions
Re$eat "ith o$$osite leg
In'erted /ows
Position a )ar at sho'lder level in a $o"er rac. "ith a )ench in front of rac.
8old )ar o'tside of sho'lder "idth/ resting feet on )ench# Jee$ legs straight
P'll torso to"ards )ar/ $a'sing at the to$
Lo"er to starting $osition and re$eat
=ne Arm 0umbbell /ows
Position o'rself "ith .nees slightl )ent/ )ending for"ard at "aist "ith )ac. flat#
8old a d'm))ell at side "ith o$$osite hand on "aist
P'll d'm))ell '$ into side of )od "ith el)o" traveling to"ards ceiling
Re$eat for desired re$etitions/ then s"itch sides
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Bottman Curls
Stand "ith d'm))ells held at side
C'rl d'm))ells '$ "ith s'$inated "rists ;'nderhand<
At to$ of c'rl $ronate "rists ;t'rn "rists so $alms face do"n< and lo"er
Re$eat
-lan(
Position o'rself on forearms and feet "ith )ac. straight
+r to $'ll o'r navel in to"ards o'r s$ine
8old for desired time
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Bac( 85tensions
Lie face do"n on a sta)ilit )all so that o'r )od )ends .ee$ing feet on floor
Raise arms and torso '$ 'sing the mid and lo"er )ac. m'scles
Re$eat
Incline 0umbbell -ress
Lie )ac. on an inclined )ench holding 2 d'm))ells o'tside of chest
Jee$ing sca$'la $'lled to"ards each other/ $ress d'm))ells straight '$
Lo"er slo"l in same range of motion
Re$eat
0umbbell 4loor -ress
Lie on floor "ith .nees )ent and feet flat on floor# 8old 2 d'm))ells over chest level
Lo"er d'm))ells 'ntil el)o"s to'ch floor
Press to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-ushup With 4eet =n Stabilit. Ball
7et into a $'sh'$ $osition "ith feet on a sta)ilit )all# Jee$ )ac. flat
Lo"er 'ntil chest is 2 inches off floor
Press '$ to starting $osition
Re$eat
3eg Curls
Lie on floor on )ac. "ith feet on a sta)ilit )all and legs straight
Raise o'r hi$s off floor to )egin e,ercise
P'll heels in to"ards gl'tes/ fle,ing hamstrings 'ntil com$lete
Straighten legs to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
/e'erse Wood Chop With &edicine Ball
Begin ) holding a medicine )all o'tside )od ne,t to feet "ith )oth hands
Stand and $'ll medicine )all across )od over o$$osite sho'lder
Re$eat for desired re$etitions
Re$eat on o$$osite side
=ne 3eg -lan(
Position o'rself on forearms and feet "ith )ac. straight
+r to $'ll o'r navel in to"ards o'r s$ine
Raise one leg '$ so gl'tes are fle,ed
8old for desired time
Seated 4ace -ull With /ope
Attach a ro$e to a $'lldo"n machine
8old ro$e handles "ith th'm)s facing
Jee$ el)o"s '$ and "ide as o' $'ll the ro$e to"ards o'r face
Ret'rn to starting $osition and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh Wrestling =ffseason Training % -hase ?
:o' no" enter the second $hase of :o'th =ffseason +raining# +his Phase 2 $rogram is
designed to concentrate more on strength )'ilding# 1t still considers the need for )ilateral
strength and coordination in the :o'th Wrestler#
:o'th =ffseason Phase 2 is still a D da $er "ee. $rogram# :o' again 'se an -A- and -B-
"or.o't sstem/ alternating them over D nonconsec'tive das $er "ee.# 1-ll ass'me that
o'-re going to 'se a !onda Wednesda %rida sched'le#
$=UT# =44!S8AS=6 -#AS8 ?A Wor(out A
85ercise /eps /est Sets
@B S'mo @eadlifts B2 BG 90 sec D F
2 8and @B Ro" B0 B2 A0 sec D F
Wood Cho$ "C Band B0 B2 each side A0 sec 2 D
Reverse
8$ere,tension or
reg'lar version
B0 B2 A0 sec 2 D
Seated @B Sho'lder
Press
B0 B2 A0 sec 2 D
@B 8ammer C'rl B0 B2 A0 sec 2 D
Sta)ilit Ball Pi.es B0 B2 D0 sec D F
$=UT# =44!S8AS=6 -#AS8 ?A Wor(out B
85ercise /eps /est Sets
@B Chest Press B0 B2 A0 sec 2 D
@B L'nge ;one leg at
a time<
B0 B2 each leg D0 sec D F each side
B Leg 7oodmorning B0 B2 each leg D0 sec D F each side
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
%ront 7ri$ P'll'$s !a, re$s A0 sec D F
Reverse Wood Cho$
"ith Band
B2 BG D0 sec 2 D
Seated R'ssian +"ist
With !edicine Ball
B2 BG each side D0 sec D F
S'$erman B0 B2 D0 sec D F
With o'th "restlers 1 "o'ld em$hasi?e slo"/ controlled e,ercise# 8ave them com$ete to see
"ho has the )est form# Remem)er/ -f'nction follo"s form#- 1n the older "restlers 1 )egin to
incor$orate strict cadences ;time to lift "eight/ time holding "eight/ time lo"ering "eight etc#<
)'t at the o'th level it is a too earl to "orr a)o't $recise re$etition s$eed#
$outh =ffseason -hase ? 85ercises
0umbbell Sumo 0eadlifts
Stand in a "ide stance "ith d'm))ells hanging in the middle
Lo"er the d'm))ells "hile sitting )ac. ;as if sitting to"ards a chair )ehind o'< 'ntil thighs reach
$arallel "ith floor
Ret'rn to standing $osition
Re$eat
? #and 0umbbell /ow
Stand "ith 2 d'm))ells
Bend for"ard at "aist to a FGP angle/ .ee$ing )ac. flat
Ro" the d'm)ells sim'ltaneo'sl to"ards sides# 5m$hasi?e $'lling "ith el)o"s
Lo"er to starting $osition and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Wood Chop With Band
Attach a )and to a high stationar o)0ect
8old )and "ith )oth hands over sho'lder on one side of )od
P'll )and across )od to"ards o$$osite foot
Re$eat for desired re$etitions
Re$eat on o$$osite side
/e'erse #.pere5tension ;1f Reverse 8$ere,tension isn-t availa)le/ 'se reg'lar 8$ere,tension or
Reverse 8$ere,tension on Sta)ilit Ball<
Lie face do"n on machine "ith legs hanging straight do"n# Loo$ stra$ aro'nd heels
8ead is do"n to )egin
Raise the legs 'sing the hi$s
Raise head as legs lift '$
Pa'se at to$/ then re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Seated 0umbbell Shoulder -ress
Sit at the end of a )ench "ith d'm))ells at sho'lder level/ facing for"ard
Press d'm))ells straight overhead
Ret'rn to starting $osition
Re$eat
0umbbell #ammer Curl
Stand "ith d'm))ells hanging ) sides
Jee$ing '$$er arm stationar against side/ c'rl d'm))ells '$ "ith th'm)s '$ 'ntil a 90 degree angle is
reached )et"een '$$er arm and forearm
Lo"er slo"l to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Stabilit. Ball -i(es
7et in a $'sh'$ $osition "ith feet on to$ of sta)ilit )all
Jee$ing legs straight/ $'ll feet in to"ards chest allo"ing )od to )end at "aist 'ntil $i.e $osition is
reached
Lo"er to starting $osition
Re$eat
0umbbell Chest -ress
Lie on flat )ench "ith d'm))ells at chest level/ $alms for"ard
Press straight '$ "ith d'm))ells over chest level
Lo"er slo"l to starting $osition
Re$eat
0umbbell 3unge
Stand "ith d'm))ells hanging to sides
+a.e a l'nge ste$ for"ard so that the foot reaches f'rther o't than the .nee
P'sh )ac. to standing $osition and re$eat for desired re$etitions
Re$eat on other side
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
=ne 3eg Good &orning
Stand on one leg "hile )ending other .nee so trail leg is )ehind o'
Clas$ hands )ehind head
Bend for"ard from "aist to"ards the floor 'ntil o' stretch the hamstrings
Ret'rn to starting $osition
4ront Grip -ullups
+a.e a front gri$ on a $'ll'$ )ar/ slightl "ider than sho'lder "idth
Bend .nees and clas$ feet )ehind o'
Jee$ )ac. arched
P'll o'r chest to the )ar
Lo"er to starting $osition then re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
/e'erse Wood Chop With Band
Attach a )and to a lo" stationar o)0ect
8old )and "ith )oth hands over sho'lder on one side of )od near foot
P'll )and across )od to"ards o$$osite sho'lder
Re$eat for desired re$etitions
Re$eat on o$$osite side
Seated /ussian Twist With &edicine Ball
Sit on floor and raise feet F2A inches a)ove the floor
8old a medicine )all "ith )oth hands to one side of the )od
1n a ra$id fashion/ alternate the )all from one side of the )od to the other "hile .ee$ing feet '$
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Superman
Lie face do"n on the floor "ith o'r arms and legs e,tended and almost straight
Raise '$ o'r torso and thighs from the floor at the same time
Pa'se at to$
Lo"er to floor and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh Wrestling -reseason Training
+he Preseason is the time of ear 0'st )efore the scholastic "restling season )egins# :o'
can do the $reseason "or.o'ts for M2BA "ee.s# +his is the $hase "here o' "ant to
increase strength levels and also increase $o"er o't$'t ) em$hasi?ing -s$eed e,ercises#-
%or the $'r$oses of this man'al/ o'r -S$eed 5,ercises- are those that re&'ire fast e,ec'tion#
1 )elieve that s$eed im$rovements are $revalent in o'th "restlers "hen training in this
fashion/ from the change of e,ercises as "ell as 'sing e,ercises that allo" for greater mo)ilit
and sta)ili?ation thro'gho't the core and lim)s#
:o'th Wrestlers train "ith similar t$es of e,ercises that the older "restlers 'se d'ring
$reseason training/ )'t the e,ercises at this level "ill )e scaled do"n to the ne'rom'sc'lar
coordination a$$ro$riate to their level of gro"th and develo$ment#
=ne of the )ig/ -)'?? "ords- in the Strength and Conditioning field is Plometrics# Plometrics
are a training method that recr'its more fast2t"itch fi)ers to fire off/ res'lting in im$roved
s$eed and $o"er in the athlete $erforming them# +he thing 1 al"as feel the need to $oint o't
to coaches is that Plometrics are irrelevant/ 'seless and even dangero's "hen $erformed
im$ro$erl#
A co'$le of $oints to consider d'ring the Preseason "hen o'-re thin.ing a)o't 'sing
Plometrics "ith o'r "restlers(
$ou Cant Build Speed Unless $ou Build Strength 4irst 1t ha$$ens ever ear#
Wrestlers and coaches go their o"n se$arate "as over the s'mmer# S're/ there-s the
occasional +o'rnament and cl') $ractices/ )'t the strength "or.o'ts diminish do"n to
nothing# +hen Se$tem)er rolls aro'nd and the coaches $anic and start getting .ids in
the gm to get read for the '$coming season# +he $l'nge right into $lometric
e,ercises in ho$es of s$eeding '$ $o"er and strength develo$ment# Let me tell o'/
im$roving strength and conditioning for an level of "restling is a $rocess/ not 0'st a
"or.o't# :o' can-t )lo" off o'r =ffseason training and then 0'm$ right into Preseason
training "ith good res'lts# 1f o' are "or.ing "ith a "restler "ho has 0'st had a long
laoff/ s.i$ the $reseason training and 0'st "or. on the offseason training# :o' can
al"as )'ild strength thro'gh a f'll range of motion and get stronger/ faster and more
$o"erf'l in the $rocess# :o' can-t do this as effectivel "ith 0'st 'sing Preseason
"or.o'ts#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2ids A3WA$S Train -l.ometrics 8ave o' ever "atched a P5 class or recess of
5lementar or !iddle School childrenE +heir entire "orld of $la is straight2'$
Plometrics# Constantl lea$ing/ 0'm$ing/ )o'nding/ dodging/ fleeing/ chasing in
traditional or 'ntraditional game sit'ations develo$ ne'rom'sc'lar coordination in and
of itself# 1 li.e to incl'de Plometrics in the Preseason training $rograms of :o'th
Wrestlers to teach disci$line in training/ as "ell as the a)ilit to concentrate#
0ont ='erdo It Plo-s sho'ldn-t )e done ear2ro'nd# +he )egin to lose their
effectiveness over time# +he )od is )est trained in $eriodi?ed $hases that allo" for
increased strength develo$ment first/ then s$eed and $o"er# Periods of com$lete rest
from training/ then training "ith )asic strength e,ercises min's Plometrics is
recommended for an age "restler#
:o'th Wrestling Preseason +raining has a fe" things in common "ith the =ffseason Strength
Phases(
Training is done on an A and B training split, on * non!consecuti'e da.s per
wee( ie. &onda. % Wednesda. % 4rida.. ;As "ith =ffseason training/ the 2
"or.o'ts are alternated so that o' $erform each "or.o't D times ever 2 "ee.s#<
C e5ercises per wor(out 1 'sed to train "restlers "ith more e,ercises $er "or.o't/
)'t have red'ced the ma,im'm n'm)er of e,ercises in an given "or.o't to ># +his
red'ces overall "or.o't time/ allo"ing for more -$ossi)le- hormone release# 1-ve fo'nd
a mar.ed strength increase in an athlete 1-ve "or.ed "ith ) red'cing the n'm)er of
e,ercises to > d'ring the =ffseason and Preseason training#
4ull bod. wor(outs 1 'sed to have m "restlers s$lit their "or.o'ts so that the
"ere doing D different training sessions $er "ee. and "ere training BCD of the )od
d'ring each session# +he $ro)lem "as that the "ere m'ch too sore after training and
that "o'ld affect "restling $ractices or matches# +heir m'scles also seemed to get
m'ch tighter/ necessitating e,tensive stretching d'ring the season to overcome the
shortening and tightening of the m'scles#
:o' onl have B $hase d'ring the :o'th Preseason training#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh Wrestling -reseason Training -rogram
$=UT# -/8!S8AS=6A Wor(out A
85ercise /eps /est Sets
L'm$ing S&'ats D FG sec M
Bench @i$s !a, re$s A0 sec D
B'lgarian S$lit S&'at M each side 90 sec D
B Arm SB Chest
Press
M each side A0 sec D
Renegade Ro"s M each side A0 sec D
SB Jnee +'c. B0 B2 D0 sec D
Cross Jnee Cr'nches B0 B2 D0 sec D
$=UT# -/8!S8AS=6A Wor(out B
85ercise /eps /est Sets
Plo P'sh'$s from
floor
D FG sec M
@B S'mo @eadlifts B0 A0 sec D
Seated @'m))ell SB
Sho'lder Press
B0 A0 sec D
SB Leg C'rl M B0 D0 sec D
B Arm @B Bent Ro" B0 each side A0 sec D
Sta)ilit Ball
5,change
B0 D0 sec D
Plate +r'c. @river M A0 sec 2
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh =ffseason -hase ? 85ercises
)umping S:uats
Begin ) cro'ching do"n into a $o"er stance "ith hands o't in front of o'
5,$lode straight '$ in the air/ stretching arms to"ards ceiling for f'll e,tension
Land in same $o"er stance as in starting $osition
Re$eat
6ote( +he $ict're on the right doesn-t sho" an act'al 0'm$# Be s're to teach "restlers to 0'm$ as high
as $ossi)le#
Bench 0ips
Position o'rself )et"een 2 )enches or chairs so that o'r hands and feet are aligned
8ands gras$ )ench "ith a front gri$# 8eels are against the $ad of the second )ench
Lo"er o'r )od ) )ending at the el)o"s
P'sh '$ ) s&'ee?ing the trice$s
Re$eat
Bulgarian Split S:uat
Position o'rself on one leg "ith the trail leg-s foot on a )ench )ehind o'# Jee$ hi$s straight
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
%ront leg is in front/ far eno'gh so that "hen o' $erform the e,ercise the .nee doesn-t travel over the
toe
@escend into a L'nge $osition
P'sh )ac. '$ to standing $osition ) s&'ee?ing the &'adrice$s m'scles ;front of thigh< and gl'tes
=ne Arm Stabilit. Ball Chest -ress
Position o'rself on a Sta)ilit Ball so that o'r Sho'lder Blades ;Sca$'lae< and !id2Bac. area are
resting on to$
%eet are flat on floor and a d'm))ell is held in one hand
:o' then conscio'sl raise the hi$s so that o'r )od forms a -ta)le to$-
Begin "ith d'm))ell in lo"ered $osition o'tside of o'r chest
Press the d'm))ell straight '$ from the chest "itho't allo"ing o'r )od to t"ist
Lo"er slo"l and re$eat
/enegade /ows
7ras$ 2 d'm))ells and get into a $'sh'$ $osition "ith a flat )ac.
+a.e a "ide stance "ith feet for sta)ilit
P'll one of the d'm))ells into o'r side/ "hile reaching to"ards the ceiling "ith o'r el)o"
Concentrate on feeling contraction in the )ac. m'scles to to$
Pa'se in contracted $osition/ lo"er slo"l and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Stabilit. Ball 2nee Tuc(
7et into a $'sh'$ $osition "ith feet on to$ of a Sta)ilit Ball
P'll .nees into chest "hile rolling the sta)ilit )all to"ards o'r head
Pa'se in contracted $osition/ then slo"l e,tend legs )ac. to starting $osition
Re$eat
Cross 2nee Crunches
Lie on )ac. on floor "ith left foot crossed in front of right .nee# Clas$ right hand )ehind head
Sim'ltaneo'sl lift the left .nee "hile )ringing the right el)o" to"ards the left .nee
Pa'se in contracted $osition/ lo"er/ and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-l.ometric -ushups from 4loor
Begin in a $'sh'$ $osition "ith hands 0'st o'tside sho'lders# Bac. is .e$t flat#
P'sh '$ e,$losivel/ tring to get as high as $ossi)le
U$on landing/ ass'me starting $osition as &'ic.l as $ossi)le and re$eat for desired re$etitions
0umbbell Sumo 0eadlifts
Stand in a "ide stance "ith d'm))ells hanging in the middle
Lo"er the d'm))ells "hile sitting )ac. ;as if sitting to"ards a chair )ehind o'< 'ntil thighs reach
$arallel "ith floor
Ret'rn to standing $osition
Re$eat
Seated 0umbbell Stabilit. Ball Shoulder -ress
Position o'rself seated on a Sta)ilit Ball "ith d'm))ells at sho'lder level/ $alms for"ard# %eet flat on
floor#
P'sh d'm))ells straight '$ in a straight $ath of movement
Lo"er t"ice to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
3eg Curls
Lie on floor on )ac. "ith feet on a sta)ilit )all and legs straight
Raise o'r hi$s off floor to )egin e,ercise
P'll heels in to"ards gl'tes/ fle,ing hamstrings 'ntil com$lete
Straighten legs to starting $osition
Re$eat
=ne Arm 0umbbell /ows
Position o'rself "ith .nees slightl )ent/ )ending for"ard at "aist "ith )ac. flat#
8old a d'm))ell at side "ith o$$osite hand on "aist
P'll d'm))ell '$ into side of )od "ith el)o" traveling to"ards ceiling
Re$eat for desired re$etitions/ then s"itch sides
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Stabilit. Ball 85change
Lie on floor on )ac. "ith arms and legs o'tstretched and holding a Sta)ilit Ball overhead
1n one motion raise the hands and feet '$ and to"ards each other in a Pi.e $osition
When hands and feet meet in the middle $ass the )all from o'r hands to the inside of o'r legs
5,tend the )od flat and re$eat# Jee$ alternating the )all )et"een hands and feet
-late Truc( 0ri'er
7ras$ the $late as a )'s driver of a !etro B's might gra) the "heel
Witho't t"isting the )od/ contin'o'sl t'rn the -"heel- to the left and then to the right 'ntil o' reach
fatig'e or desired n'm)er of re$etitions
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh Wrestling In!season Training -rogram
1n2season Strength and Conditioning for the s$ort of Wrestling has to )e one of the most
mis'nderstood conce$ts in all of s$orts###
All too often in m Strength and Conditioning ears/ 1-ve seen these 2 )ig mista.es in regard
to 1n2season training for "restling(
>. The wrestlers dont do an. form of resistance training a(a wor(ing out during
the In!season +his is a $eriod of time "hen most "restlers )egin to lose a lot of
strength and energ# +his can )e a res'lt of ins'fficient n'trition ;don-t get me started
here### chec. o't m -Ultimate Wrestling 6'trition man'al for more on n'trition</
overtraining d'e to e,cessive demands $lace on the )od "itho't s'fficient recover/
and 'ndertraining )eca'se there is no regard for an t$e of resistance training### 1t
)ecomes B00P "restling# 1f a "restler doesn-t do an form of resistance training
d'ring the inseason to challenge the m'scles and -force them- to sto$ -cata)oli?ing-
;)rea.ing do"n</ the res'lt is less than o$timal "restling $erformance as the season
$rogresses#
?. The wrestlers do too much o'erall resistance training, practicing and running to
allow sufficient reco'er.. Unfort'natel/ man coaches still $o'nd their "restlers
into s')mission "ith e,cessive amo'nts of aero)ic activit ;0ogging</ co'ntless ho'rs in
the "eight room/ and co'ntless ho'rs of high2intensit $ractices# +he initial ho$es are
to -get the )os in sha$e#- +he $ro)lem arises "hen the )od is forced to end're high
vol'mes of high2intensit e,ercise# When a "restler $erforms high vol'mes/ and
fre&'ent d'ration of high2intensit training and $ractices/ the res'lt is 's'all fatig'e/
)'rno't/ $oor "restling $erformance/ and event'all### in0'r3 1 love high intensit
training in an athletic endeavor# B't 1-ve al"as )een a stic.ler for rest/ and
rec'$eration#
5ec"peration is the &ey component to an eective Inseason
)rogram or any !restler!
2222222222222222222222222222222222222222222222222S1@5BAR2222222222222222222222222222222222222222222222222222222
=ne of the most disregarded elements to the creation of an 1n2season Strength Program for
:o'th Wrestlers is sta)ilit and mo)ilit# Be s're o' are doing a dnamic "arm'$ s'ch as
the one s'ggested earlier in this man'al )efore $ractice/ and A%+5R $ractice# %inishing
$ractice "ith a @namic Warm'$ ;"hich then is a "arm2do"n</ hel$s to .ee$ a sense of
mo)ilit and sta)ilit "ithin the 0oints and core of the gro"ing )od#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222
+here are 2 things 1 li.e to do in regard to develo$ing an 1nseason training $rogram(
/educe the 6umber of 85ercises Beca'se of the rigors that the "restling season
$laces on a o'ng athlete/ the vol'me of strength and conditioning e,ercises are
red'ced# Both the =ffseason and Preseason Phases of training s'ggested > e,ercises
$er training session# @'ring the 1nseason/ 1 li.e to red'ce the total n'm)er of
e,ercises $er training session to onl A# +his small red'ction in n'm)er of e,ercises
hel$s ad0'st for the increased anaero)ic demands $laced on the )od### es$eciall o'r
nervo's energ# +hin. of o'r )od as having a tan. f'll of nervo's energ/ similar to
the gas tan. in a car# :o'r )od has onl so m'ch nervo's energ "hich is the same
energ that hel$s o' recover from "or.o'ts as "ell as energi?e the "or.o'ts
themselves# 1f o' 'se too m'ch energ/ and don-t re$lenish it/ o' are left "ith
nothing in the tan. and o' 'ltimatel s'ffer loss of energ/ fatig'e and )'rno't# B
red'cing the n'm)er of e,ercises slightl/ "e ada$t to the c'rrent stresses and
contin'e to "restler at o'r )est#
/educe the 6umber of Sets Along "ith slightl red'cing the n'm)er of e,ercises
for the 1n2season training $rogram/ 1 li.e to red'ce the n'm)er of sets $er e,ercise# B
doing this/ "e stim'late the m'scles "ith 0'st eno'gh "or. to -get the 0o) done- "hile
allo"ing the )od to recover more &'ic.l "ith its increased 1n2season demands#
Remem)er/ the 1nseason adage Sti)ulate*** +on,t Annihilate!
:o' "ill "restler m'ch )etter dee$ into the season "hen it reall co'nts ) stri.ing an
effective )alance )et"een m'scle stim'lation and recover# 1 find that 0'st B or 2 sets
$er e,ercise ;as o$$osed to D or F sets $er e,ercise as "ith the Preseason and
=ffseason "ill s'ffice<#
/educe 4re:uenc. of 85ercise As o' recall/ m =ffseason and Preseason
$rograms call for an -A- and -B- training s$lit# +hese 2 "or.o'ts are then alternated
ever !onda Wednesda and %rida# :o' "ill also recall that this means doing
each "or.o't D times ever 2 "ee.s# +his changes d'ring the 1n2season Program#
We still 'se the same das of the "ee./ !onda Wednesda %rida# B't here-s the
difference### We 'se an -A- "or.o't onl3 1t is $erformed 2 times the first "ee. and B
time the second "ee.# 1t loo.s li.e this(
Inseason Training Split for $outh Wrestlers
&onda. Wednesda. 4rida.
Wee( > A A
Wee( ? A
Wee( * A A
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Wee( @ A
Wee( D A A
Wee( + A
Wee( C A A
Wee( E A
$=UT# I6S8AS=6A Wor(out A
5,ercise Re$s Rest Sets
%lat @B Bench Press M B0 FG sec B 2
@B S'mo @eadlifts M B0 FG sec B 2
Renegade Ro"s M B0 FG sec B 2
B'lgarian S$lit S&'at M B0 each side FG sec B 2
S'$erman B0 BG D0 sec B 2
SB Pi.es B0 BG D0 sec B 2
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
$outh In!season 85ercises
4lat 0umbbell Bench -ress
Position o'rself on a )ench "ith feet flat on floor and d'm))ells at chest level "ith $alms for"ard
Press d'm))ells in a straight line '$ from the chest 'ntil loc.o't
Slo"l lo"er d'm))ells and re$eat
0umbbell Sumo 0eadlifts
Stand in a "ide stance "ith d'm))ells hanging in the middle
Lo"er the d'm))ells "hile sitting )ac. ;as if sitting to"ards a chair )ehind o'< 'ntil thighs reach
$arallel "ith floor
Ret'rn to standing $osition
Re$eat
/enegade /ows
7ras$ 2 d'm))ells and get into a $'sh'$ $osition "ith a flat )ac.
+a.e a "ide stance "ith feet for sta)ilit
P'll one of the d'm))ells into o'r side/ "hile reaching to"ards the ceiling "ith o'r el)o"
Concentrate on feeling contraction in the )ac. m'scles to to$
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Pa'se in contracted $osition/ lo"er slo"l and re$eat
Bulgarian Split S:uat
Position o'rself on one leg "ith the trail leg-s foot on a )ench )ehind o'# Jee$ hi$s straight
%ront leg is in front/ far eno'gh so that "hen o' $erform the e,ercise the .nee doesn-t travel over the
toe
@escend into a L'nge $osition
P'sh )ac. '$ to standing $osition ) s&'ee?ing the &'adrice$s m'scles ;front of thigh< and gl'tes
Alternating Superman
Lie face do"n on the floor "ith o'r arms and legs e,tended and almost straight
Raise '$ o'r right arm and left leg from the floor at the same time
Pa'se at to$
Lo"er to floor and re$eat "ith left arm and right leg
Alternate in a non2sto$ fashion 'ntil re$etitions are com$lete
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Stabilit. Ball -i(es
7et in a $'sh'$ $osition "ith feet on to$ of sta)ilit )all
Jee$ing legs straight/ $'ll feet in to"ards chest allo"ing )od to )end at "aist 'ntil $i.e $osition is
reached
Lo"er to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#ow To Train #igh School Wrestlers
8igh School aged "restlers are in a ver 'ni&'e gro"th and develo$ment stage in life# +hin.
a)o't it### gro"ing )et"een A B2 inches in a ear-s time# 1t-s sim$l ama?ing# 8igh School
st'dents "ho hit ra$id gro"th s$'rts are fre&'entl set '$ having tight m'scles# +his is a
res'lt of the long )ones in the )od gro"ing at a faster rate than the length of the m'scles/
tendons and ligaments#
8igh School "restlers are also in a $eriod of increased hormone levels# +he )od can
res$ond reall "ell at this to the $ro$er training stim'l's at this stage in life# 1-ve al"as
)elieved that the increased need for slee$/ o$timal n'trition and recover time in )et"een
training sessions or $ractices for 8igh School athletes is serio'sl neglected# A little training
goes a long "a for a 8igh School "restler### when done (-.(/-013
#ere are the Basic -rinciples to 8ffecti'e #igh School Wrestling TrainingA
>. 8mphasiFe &obilit. and /ange of &otion As 1 mentioned/ the long )ones in the
h'man s.eletal sstem are gro"ing at a ra$id $ace d'ring the high school ears# A
training $rogram m'st em$hasi?e stretching ;@namic/ Static and P6%< li)erall at the
8igh School level# 5,ercise to correct m'sc'lar im)alances sho'ld )e the first stage in
o'r 8igh School =ffseason +raining Program#
?. Increase Stabilit. +he 8igh School "restler has a need for a f'll2develo$ed/
f'nctional core "ithin all D $lanes of motion# Before an $o"er can )e generated the
m'st develo$ sta)ilit in the core# +his is accom$lished "ith a com)ination of m'lti2
0oint e,ercises and -"restling2s$ecific- core training# Use P6% and Static stretching
"ith 8igh School "restlers as 1 "ill disc'ss in a later cha$ter#
*. Increase Strength in * -lanes of &otion +o f'll develo$ into a "restling
cham$ion/ there sho'ld )e training attention to the Sagittal/ %rontal and +ransverse
$lanes of motion# +his means o' need e,ercises that address the ne'rom'sc'lar
needs of that $lane of motion )'t don-t act'all tr to mimic the s$ort itself# All too
often "e see $rograms that -a$$ear to )e s$ort2s$ecific- )eca'se the e,ercise loo.s
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
similar to the actions re&'ired in the s$ort# +his 's'all res'lts in a negative
ne'rom'sc'lar connection/ res'lting in $oor s$orts $erformance# %or o'r $'r$oses/ "e
"ill train strength thro'gh $lanes of motion/ and allo" -s$ort2s$ecific training- to come
from drilling and live "restling in $ractice# +his is trained "ith more challenging
e,ercises at the 8igh School level#
@. Increase Strength of -osterior Chain +he hi$s/ gl'tes/ lo"er )ac./ middle )ac./
and hamstrings all "or. snergisticall to hel$ o' develo$ force on the mat# B
training them as a 'nit "ith m'lti20oint e,ercises o' "ill hel$ develo$ more mat s$eed
and strength# 8igh school "restlers sho'ld s$end e,tra time "ith offseason training in
order to develo$ this area# +he difference )et"een the e,ercises 'sed "ith :o'th
Wrestlers and those in the 8igh School Program is no" "e are going to )e 'sing the
)ar)ell more/ along "ith e,ercises that force more overall resistance for the m'scles#
D. Unilateral Training When "e "or. "ith :o'th Wrestlers/ Unilateral +raining hel$s
develo$ sta)ili?ing m'scles/ "hich lead to )etter )alance and s.ills# +his hel$s train
them to )e )etter athletes as the mat're into 8igh School Wrestlers# Unilateral
+raining )ecomes more involved "hen 'sed $ro$erl ) the 8igh School Wrestler# 1
)elieve that "restlers "ill )enefit so m'ch more "ith their overall strength levels as "ell
as ne'rom'sc'lar coordination ) adding Unilateral +raining e,ercises to their
$rogram# +he difference from :o'th +raining "ith this stle of training is again the
e,ercises# At the 8igh School level/ "e "ant to fire off more m'scle fi)ers ;at least
20P more< and can 'ltimatel increase strength gains that carr over the the "restling
mat#
NN 1 reall feel that most -direct- nec. and gri$ training is red'ndant and irrelevant#
Within the $rograms of most scholastic "resting teams are $lent of "or. on )oth#
8o"ever/ if o' "ant to s$eciali?e on these areas/ o' can get tons of $rograms to
)'ild the nec. and gri$ at Wrestling Performance# NN
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Stretching for #igh School, College, and &&A Athletes
1n a $revio's cha$ter 1 disc'ssed ho" stretching for :o'th Wrestlers# 1 mentioned the D t$es
of stretching that "restlers are concerned "ith(
B# Static %le,i)ilit Stretching
2# @namic Warm'$s
D# P6% ;Pro$rioce$tive 6e'rom'sc'lar %acilitation<
1 disc'ssed ho" Static %le,i)ilit Stretching isn-t advisa)le in :o'th "restlers d'e to the
insta)ilit in the 0oints and the e,cessive forced range of motion in a Static %le,i)ilit e,ercise
)eing more dangero's than good for the o'nger "restler#
+his all changes at the 8igh School level# Since 8igh School "restlers are hitting ra$id
gro"th and develo$ment s$'rts/ the long )one gro"th necessitates fre&'ent Static %le,i)ilit
Stretching# +hat means for o$timal "restling $erformance/ the sho'ld )e 'sing Static
%le,i)ilit Stretching at least once dail/ and t"ice "hen $ossi)le# 1 "on-t get into s$ecific
stretching $rotocols here as most "restling $rograms have their o"n stretching $rograms#
L'st )e s're to do it3
@namic Warm'$s are the t$e of stretching that ever "restler of ever age sho'ld $erform
)efore ever )eginning $ractice/ matches or strengthCconditioning training# ;+he @namic
Warm'$ ro'tine in this man'al is a$$ro$riate for all levels<#
P6% is an o$tional stretching techni&'e# With P6%/ o' sometimes "or. "ith a $artner/ and
sometimes not# 1t is $erformed ) having o'r $artner ;or $'shing against an immova)le
o)0ect s'ch as a door"a or "all< $'sh the m'scle into a f'll stretch# :o' then $'sh against
o'r $artner or "all in the o$$osite direction for G seconds# +he m'scle is momentaril allo"
to rest/ follo"ed ) an increased stretch# :o' then $'sh in the o$$osite direction again#
+here sho'ld )e increased range of motion at this $oint# +his is re$eated for a total of D2F
times#
P6% is 'sed "hen o' have m'scles that are tight on one side of the )od or in certain areas#
%or instance/ if the athlete has a tight left hamstring/ the "o'ld 'se P6% "ith a )'dd or
against a "all to loosen '$ that left hamstring to "or. on getting f'll range of motion restored#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
+his t$e of stretching is ver effective/ )'t needs to )e done $ro$erl# See. o't a &'alified
coach/ trainer or thera$ist if o'-d li.e to learn ho" to safel and effectivel $erform P6%#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#ow to Set Up =ffseason Strength -rograms for #igh
School Wrestlers
Setting '$ an =ffseason Strength Program for 8igh School Wrestlers is ver similar to the
"a the are set '$ for :o'th Wrestlers# 8ere are the essentials(
>. * 6onconsecuti'e Wee(l. Wor(outs +he 8igh School =ffseason Program is an
-A- and -B- "or.o't s$lit# +he t"o "or.o'ts are alternated ever !onda Wednesda
%rida ;or "hatever das o' choose<# A F "ee. $eriod loo.s li.e this(
Wee. B( !onda -A- Wednesda -B- %rida -A-
Wee. 2( !onda -B- Wednesda -A- %rida -B-
Wee. D( !onda A- Wednesda -B- %rida -A-
Wee. F( !onda -B- Wednesda -A- %rida -B-
?. The =ffseason Begins With a @ Wee( Brea(!In Wor(out Al"as )egin o'r
=ffseason training "ith the F Wee. Brea.21n Wor.o't# +his hel$s $re$are the )od for
the tr'e =ffseason training $rogram# 1-ve attached it again )elo"# 1t is identical to the
:o'th F Wee. Brea.21n and that-s fine# 1f o' have "restlers "ho are detrained or
'ntrained/ it is still the logical $lace to start# 1f o' have "restlers "ho are alread
strong and conditioned/ o' can s.i$ this $hase#
*. Train ? -hases 0uring the =ffseason 1t is essential to have a long/ fo'ndation2
)'ilding offseason training $rogram at the 8igh School level# +here are 2 different
$hases in the 8igh School Program as "ith the :o'th Program# Sim$l decide ho"
long o'r =ffseason is going to )e# Start "ith the F "ee. Brea.21n "or.o't ;or s.i$ it if
o'r level of strength and conditioning is good alread<# 8o"ever man "ee.s are left
are divided ) 2 and that-s ho" man "ee.s o' "ill s$end doing each of the 2
=ffseason +raining Phases#
@. C 85ercises -er Training Session 1 li.e to stic. "ith > e,ercises for each
=ffseason training session at the 8igh School level# +his seems to "or. )est in order
to s'ccessf'll address the m'scles that are to )e trained/ and still allo" ade&'ate
rec'$eration for more strength gains#
5. 2eep It -rogressi'e +he .e to an $rogram )eing effective is the $rinci$le of
$rogression# 1f o' achieve the sets and re$etitions listed than ) all means add a
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-little )it- of "eight the ne,t training session# 1f o' cannot get stronger after D
"or.o'ts/ then the "or.o't is no longer effective and sho'ld )e changed# ;1-ve got a
ton of -"restling2s$ecific "or.o'ts- in m Workout Vault on m site at Wrestling
Performance#<
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School Wrestlers =ff!season TrainingA
@ Wee( Brea(!In
NNN +his is the e,act $rogram fo'nd in the :o'th =ffseason +raining section# 1t serves the
$'r$ose of evening o't m'sc'lar im)alances for virt'all an athlete and is recommended for
those athletes that are detrained or 'ntrained#
22222222222222222222222222222222222222
+he Wor.o't "ill )e done D times $er "ee. "ith an -A- and -B- training s$lit# 1t "o'ld loo. li.e
this(
!onda( Wor.o't -A-
Wednesda( Wor.o't -B-
%rida( Wor.o't -A-
!onda( Wor.o't -B-
Wednesda( Wor.o't -A-
%rida( Wor.o't -B-
!onda( Wor.o't -A-
Wednesda( Wor.o't -B-
%rida( Wor.o't -A-
!onda( Wor.o't -B-
Wednesda( Wor.o't -A-
%rida( Wor.o't -B-
Wor(out A
85ercise /epetitions
P'sh'$s "ith feet on )ench B0 D0 re$s
8eel +o'ch Single Leg S&'ats N B0 D0 re$s
B Leg Stiff Leg @eadlift B2 each side
Prone Co)ra A0 seconds
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Alternating ArmCLeg Raise M $er side
Plan.s U$ to A0 seconds
Perform one set for each leg s&'atting do"n and to'ching the o'tside of the foot that-s
on the same side as o'r hand# Perform a second set for each leg "here o' reach
across the front of the o$$osite foot to to'ch the o'tside of the o$$osite foot in the
s&'at $osition# ;see $hotos )elo"<
7o thro'gh entire "or.o't/ rest 2 min'tes then re$eat#
Wor(out B
85ercise /eps90uration
Com)at S&'ats B0 D0 re$s
Bac. 5,tensions B0 BG re$s
Side Plan.s B0 BG re$s $er side
B Leg 8i$ 5,tensions M $er side/ hold each re$ for D seconds
5,ternal Rotation "ith Band B2 BG re$s $er side
Lo"er A) P'll B0 B2 re$s
Perform each e,ercise "ith minimal rest in )et"een e,ercises# Rest 2 min'tes after
circ'it/ then re$eat#
7o thro'gh entire "or.o't# Rest 2 min'tes/ then re$eat#
NN After F "ee.s of this "or.o't/ m'sc'lar im)alances )et"een antagonistic m'scles as "ell
as )ilaterall "ill )e evened o't# +his sets the stage for f'll2o't =ffseason Strength +raining#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
@ Wee( Brea(!In 85ercises
-ushups With 4eet =n Bench
Begin in a $'sh'$ $osition "ith feet on )ench .ee$ing )ac. flat
Lo"er ) )ending arms 'ntil o'r chest is 2 inches from floor
Press )ac. '$ to starting $osition
#eel Touch Single 3eg S:uats
Stand on one leg "ith arms at o'r sides
S&'at do"n and reach hand to to'ch o'tside of foot on s&'atting leg
Re$eat for desired re$etitions
Re$eat on o$$osite side
=ne 3eg Stiff 3eg 0eadlift
Stand on one leg "ith arms hanging do"n in front of o'r )od
Jee$ing a slight )end in .nee/ reach )oth hands in front of foot
Re$eat for desired re$etitions
Re$eat on o$$osite side
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-rone Cobra
Lie on floor "ith arms and legs o'tstretched
Raise onl the torso and arms as high as $ossi)le and $a'se for B22 seconds
Lo"er and re$eat
Alternating Arm93eg /aise
Lie face do"n on floor "ith arms and legs o'tstretched
Raise right arm and left leg sim'ltaneo'sl
Re$eat "ith left arm and right leg
Jee$ alternating for desired re$etitions
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-lan(
Position o'rself on forearms and feet "ith )ac. straight
+r to $'ll o'r navel in to"ards o'r s$ine
8old for desired time
Combat S:uats
Begin in standing $osition "ith hands over head
Cro'ch do"n rising '$ on )alls of feet and to'ch gro'nd
Rise to standing $osition "ith hands over head
Re$eat
Bac( 85tensions
Lie face do"n on a sta)ilit )all so that o'r )od )ends .ee$ing feet on floor
Raise arms and torso '$ 'sing the mid and lo"er )ac. m'scles
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Side -lan(s
Lie on side "ith forearm and feet on floor
Raise hi$s '$ from floor $a'sing at to$
Re$eat
=ne 3eg #ip 85tension
Lie on )ac. "ith one .nee )ent and the other leg straight# Jee$ arms o'tstretched
P'sh foot of )ent .nee into floor/ raising the straight leg '$ 'sing the hi$s
%le, hi$s at to$ and $a'se for B22 seconds
Lo"er and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
85ternal /otation with Band
Stand "ith el)o" tight to side/ holding a )and at "aist level
Rotate forearm o't to side "hile .ee$ing el)o" against side
Ret'rn to starting $osition and re$eat
3ower Abs -ull
Lie on )ac. and reach )ac. to hold a $ole
Bend .nees and flatten lo"er )ac. against floor
Blo" o'r air o't as o' $'ll o'r .nees in to"ards o'r chest/ 'sing lo"er a)s
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School Wrestling =ffseason Training -rogram % -hase >
:o'r 8igh School =ffseason is divided )et"een Phase B and Phase 2 in terms of n'm)er of
"ee.s# :o' can determine "hat "or.s )est for o'r sched'le and time availa)ilit# +his
$hase can last an"here from F2B2 "ee.s#
#IG# SC#==3 =44S8AS=6 -#AS8 >A Wor(out A
85ercise /eps /est Sets
Bar)ell S&'at 20 D min 2
Reverse L'nge "
Bar)ell
M B2 90 sec D F
P'll'$s "ith %ront
7ri$
A B0 90 sec D F
Reverse Close 7ri$
Ro"s
B0 B2 90 sec D F
Reverse C'rls M B2 A0 sec D F
Side Plan.s M B0 A0 sec 2 D
@B Lateral Raise M B0 A0 sec 2 D
#IG# SC#==3 =44S8AS=6 -#AS8 >A Wor(out B
85ercise /eps /est Sets
Weighted @i$s B0 B2 90 sec D F
%lat @B %lies M B0 90 sec D F
Reverse 7ri$ Bench
Press
A M A0 sec D F
Reverse
8$ere,tensions
B0 B2 A0 sec 2 D
Wood Cho$s With
Ca)le
M B0 A0 sec 2
Jnee21ns on SB B0 B2 A0 sec 2 D
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Single Arm @eadlift A M 90 sec D
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School =ffseason -hase > 85ercises
Barbell S:uat
Position )ar)ell across )ac. of sho'lders )elo" the G
th
cervical verte)rae ;the )'m$ on the )ac. of the
nec.<
+he first movement is sitting the hi$s )ac. as if o' "ere tring to sit do"n into a chair )ehind o'
Jee$ chest '$ and descend into a $osition "here the thighs are $arallel "ith the floor
P'sh '$ from )ottom 'ntil standing $osition is reached
Re$eat for desired re$etitions
ALWA:S have com$etent s$otters "hen s&'atting
/e'erse 3unge with Barbell
Position a )ar)ell across the )ac. of o'r sho'lders in a standing $osition
Jee$ ees straight ahead as o' ste$ )ac. "ith one foot into a reverse l'nge# +he front .nee "ill )e
)ent at a 90 degree angle "hen $ro$er distance is reached
Pa'se in contracted $osition/ then ste$ )ac. '$ to an '$right $osition
Re$eat for desired n'm)er of re$etitions on same side
+hen re$eat "ith o$$osite leg
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-ullups With 4ront Grip
7ras$ $'ll'$ )ar "ith a front gri$ that is slightl "ider than sho'lder "idth
8oo. feet )ehind o' and .ee$ an arch in )ac.
P'll chest '$ to )ar
Lo"er slo"l to f'll hang
Re$eat
/e'erse Close Grip /ows
+a.e an 'nderhand gri$ on a )ar)ell 0'st o'tside of thighs
Jee$ )ac. flat and )end for"ard at the "aist a$$ro,imatel FG degrees
Jee$ ees fi,ed straight ahead and $'ll the )ar into the stomach "ith el)o"s traveling to"ards ceiling
Control "eight )ac. to starting $osition
Re$eat
/e'erse Curls
+a.e an overhand gri$ on a )ar)ell and let it hang in front of o'r thighs
Jee$ing o'r '$$er arms stationar against o'r sides/ c'rl the )ar)ell '$ to chest level
Slo"er lo"er )ar to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Side -lan(s
Begin ling on side "ith forearm and foot against floor
Raise hi$ '$ so that o' create a straight )od line from head to feet
Rela, and res'me starting $osition
Re$eat for desired re$etitions
0umbbell 3ateral /aise
Stand "ith d'm))ells hanging at sides of )od
Jee$ arms straight and raise the d'm))ells straight o't to the sides li.e a lever
Control d'm))ells )ac. to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Weighted 0ips
Begin ) starting at the to$ "ith hands on di$$ing )ar/ $alms facing
+'c. chin into chest and hoo. feet )ehind o'
Lo"er o'rself in a controlled fashion 'ntil stretch is o)tained in the chest
P'sh straight '$ 'ntil arms are loc.ed o't
Re$eat
4lat 0umbbell 4l.es
Lie on )ac. on to$ of )ench "ith feet on floor or on )ench
Jee$ a slight )end in the arms and slo"l )ring hands o't to side 'ntil stretch in chest is o)tained
Using the chest m'scles/ s&'ee?e the "eight )ac. '$ so that d'm)ells finish a fe" inches a$art over the
chest
Re$eat
/e'erse Grip Bench -ress
Lie on )ench on o'r )ac. and ta.e a slightl "ider than sho'lder "idth reverse gri$ ;Palms facing o'r
head<
Begin "ith )ar over o'r chest
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Lo"er to a s$ot on o'r lo"er chest area
Press straight '$ to loc.o't
Re$eat
ALWA:S have com$etent s$otters "hen $erforming this e,ercise
/e'erse #.pere5tensions
Lie on stomach on R8 a$$arat's "ith legs hanging off end from "aist
8oo. the "eight stra$ )ehind o'r heels
Jee$ the legs straight and $'ll the "eight '$ 'sing o'r gl'tes 'ntil f'll contraction
Lo"er 'nder control to starting $osition
Re$eat
Wood Chops With Cable
Place a handle on a high ca)le/ and hold "ith 2 hands over one of o'r sho'lders
Jee$ hi$s and ees straight ahead
P'll the handle do"n and across o'r )od to reach the o$$osite lo"er leg area
Reverse directions and control to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2nee!Ins =n Stabilit. Ball
Begin in a $'sh'$ $osition "ith feet on to$ of Sta)ilit Ball
P'll .nees in to"ards chest/ allo"ing )all to roll for"ard to"ards head
Pa'se in contracted $osition#
5,tend legs o't straight to starting $osition
Re$eat
Single Arm 0eadlift
Stand ne,t to a )ar)ell at the center
Cro'ch do"n into a half s&'at $osition/ gras$ing )ar in the center
Jee$ )ac. flat and ees straight ahead
@rive the )ar straight '$ to a standing $osition
Lo"er 'nder control and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School Wrestling =ffseason Training -rogram % -hase ?
:o'r 8igh School =ffseason is divided )et"een Phase B and Phase 2 in terms of n'm)er of
"ee.s# :o' can determine "hat "or.s )est for o'r sched'le and time availa)ilit# +his
$hase can last an"here from F2B2 "ee.s#
#IG# SC#==3 =44S8AS=6 -#AS8 ?A Wor(out A
85ercise /eps /est Sets
+ra$ Bar @eadlifts D G 2 min D F
Renegade Ro"s A M A0 sec D F
Reverse Wood Cho$s
With Band
M B0 A0 sec D
Single2leg SB Leg
C'rl
M B2 D0 sec D
Bradford Press M B0 A0 sec D
+hic. Bar C'rls A M A0 sec D
SB 5,change M B2 D0 sec D F
#IG# SC#==3 =44S8AS=6 -#AS8 ?A Wor(out B
85ercise /eps /est Sets
Close 7ri$ Bar)ell
1ncline Press
G 90 sec D F
Bar)ell L'nge A M 90 sec D F
7ood !ornings A M 90 sec D
Reverse Close 7ri$
Chins
A B0 90 sec D F
Wood Cho$s With
Ca)le
A B0 90 sec D
Lateral Plan. "ith
8old
A M "C D sec hold A0 sec D
Bar)ell Chest Ro" A M 90 sec D
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School =ffseason -hase ? 85ercises
Trap Bar 0eadlift
Center o'rself inside +ra$ Bar so that the handles line '$ "ith the mid2line of o'r )od
7ras$ the handles of the +ra$ Bar "ith )ac. flat and ees loo.ing straight ahead
@rive "eight straight '$ to a standing $osition
Control "eight do"n to floor
Re$eat
/enegade /ows
7ras$ 2 d'm))ells and get into a $'sh'$ $osition "ith a flat )ac.
+a.e a "ide stance "ith feet for sta)ilit
P'll one of the d'm))ells into o'r side/ "hile reaching to"ards the ceiling "ith o'r el)o"
Concentrate on feeling contraction in the )ac. m'scles to to$
Pa'se in contracted $osition/ lo"er slo"l and re$eat
/e'erse Wood Chops With Band
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Attach a )and to a lo" stationar o)0ect
7ras$ end of )and "ith )oth hands "hile cro'ching into a half s&'at $osition "ith hi$s and ees for"ard
5,tend hands across o'r )od over o$$osite sho'lder
Control )ac. to starting $osition
Re$eat
Single 3eg Stabilit. Ball 3eg Curl
Lie on floor "ith arms e,tended to sides and one foot on to$ of the Sta)ilit Ball
Lift o'r hi$s off the floor
P'll o'r heel in to"ards o'r gl'tes "hile fle,ing the hamstrings of that leg
Pa'se in contracted $osition
Control )ac. to starting $osition
Re$eat
Bradford -ress
Begin in a standing $osition "ith )ar at sho'lder level
Jee$ o'r ees straight ahead and $'ll o'r navel in to"ards o'r s$ine
Press )ar '$ eno'gh to clear head/ then rotate to )ac. of head and do"n
Press )ar '$ again from )ac. of head eno'gh to clear head then )ac. do"n to front
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Thic( Bar Curls
7ras$ a thic. )ar ;if o' don-t have one 'se a reg'lar )ar< "ith an 'nderhand gri$
Jee$ the '$$er arms stationar
Bring the hands to the sho'lders
Lo"er "ith control to starting $osition
Re$eat
Stabilit. Ball 85change
Lie on floor on )ac. "ith arms and legs o'tstretched and holding a Sta)ilit Ball overhead
1n one motion raise the hands and feet '$ and to"ards each other in a Pi.e $osition
When hands and feet meet in the middle $ass the )all from o'r hands to the inside of o'r legs
5,tend the )od flat and re$eat# Jee$ alternating the )all )et"een hands and feet
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Close Grip Barbell Incline -ress
Lie )ac. on an inclined )ench and gras$ )ar "ith a sho'lder "idth gri$
Unrac. )ar and $osition over the '$$er chest "ith arms e,tended
Lo"er the )ar in D seconds to lightl to'ch the '$$er chest
Press the )ar '$ and finish ) e,tending over the ees
Re$eat
Barbell 3unge
Position a )ar)ell across the )ac. of o'r sho'lders/ "ith hands on )ar
Pic. '$ one of o'r feet and ste$ o't to the front so that the foot is in front of the .nee
@ro$ into a l'nge so that the .nee of o'r trail leg is 0'st off the floor
P'sh )ac. into starting $osition "ith front foot
Re$eat for desired re$etitions
Re$eat "ith other side
Good &ornings
Place )ar )ehind sho'lders and .ee$ .nees slightl )ent
Jee$ ees loo.ing straight ahead as o' )end for"ard from the "aist 'ntil a stretch is felt in the
hamstrings and lo" )ac.
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Reverse direction and raise torso '$ to a standing $osition
Re$eat
/e'erse Close Grip Chins
7ras$ $'ll'$ )ar "ith an 'nderhand gri$ closer than sho'lder "idth
8oo. feet )ehind o' "ith .nees )ent
Jee$ an arch in o'r )ac.
P'll chest '$ to )ar
Lo"er slo"l to stretch $osition
Re$eat
Wood Chops With Cable
Place a handle on a high ca)le/ and hold "ith 2 hands over one of o'r sho'lders
Jee$ hi$s and ees straight ahead
P'll the handle do"n and across o'r )od to reach the o$$osite lo"er leg area
Reverse directions and control to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
3ateral -lan( With #old
Begin ) ling on side "ith forearm/ hi$s and feet against floor
Raise hi$s '$ so that 0'st the forearm and feet are on the floor/ "ith the )od held straight
A)d'ct the leg a"a from o'r midline and hold in to$ $osition for D seconds
Lo"er leg and hi$s )ac. do"n to floor momentaril and re$eat
Barbell Chest /ow
7ras$ a )ar)ell "ith a front gri$/ slightl "ider than sho'lder "idth
Bend for"ard at the "aist to FG degrees "ith )ac. flat and ees loo.ing for"ard# Jee$ sho'lder )lades
$'lled together
Ro" the )ar '$ to the chest "ith el)o"s flared o't to the side
Control the )ar )ac. do"n to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#ow to Set Up -reseason Strength -rograms for #igh
School Wrestlers
+he Preseason training regimen of 8igh School Wrestlers is geared to"ards increasing $o"er
and s$eed# As "ith the Preseason training of :o'th Wrestlers/ the Preseason is designed to
)e done onl after a thoro'gh =ffseason +raining regimen "here a)sol'te strength increases
have )een achieved#
We are going to incor$orate some faster2t$e lifts of =lm$ic lifting origins d'ring the 8igh
School Preseason training# =lm$ic lifts s'ch as Cleans/ Po"ercleans and Snatches "or. to
develo$ more overall $o"er and s$eed# We still 'se traditional/ m'lti20oint strength training
e,ercises d'ring this $eriod to .ee$ overload on the m'scles and allo" for more s$eed and
$o"er develo$ment#
+he .e $oints for 8igh School Preseason +raining are(
>. * 6onconsecuti'e Strength Training Wor(outs -er Wee( +he "or.o'ts are set
'$ as -A- and -B- and are alternated over D nonconsec'tive das s'ch as !onda
Wednesda %rida# +his is the same sched'le as "ith the =ffseason +raining $lan#
?. C 85ercises -er Training Session 1n order to .ee$ overload on the m'scles/ "e
still 'se > e,ercises $er "or.o't d'ring the $reseason $lan#
*. 4ull Bod. Training Sessions +he entire )od is trained in each of the training
sessions/ either directl or indirectl#
@. Combine -l.ometrics, =l.mpic 3ifts and Traditional Strength 85ercises 1n
order to get the )est res'lts from the Preseason training $lan/ "e "ill have the "restler
do a com)ination of $lometrics to )'ild $o"er/ =lm$ic lifts to increase s$eed o't$'t/
traditional strength e,ercises to contin'e a)sol'te strength develo$ment# We also
contin'e to "or. the )od thro'gh all D $lanes of motion( +ransverse/ %rontal and
Sagittal# +here is also an em$hasis on 'nilateral training to elicit more m'scle fi)er
recr'itment as "ell as to )ring in the +ransverse Plane that is often neglected d'ring
training#
D. =nl. > -hase of Training @'ring the 8igh School Preseason "e have 0'st one
$hase of training# +hat means "e "ill 'se an -A- and -B- "or.o't for M2B2 "ee.s d'ring
this $eriod# Unli.e the =ffseason/ "e onl 'se the original -A- and -B- s$lit and don-t
have an additional $hase of "or.o'ts to follo"#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School Wrestling -reseason Training -rogram
#IG# SC#==3 -/8S8AS=6A Wor(out A
85ercise /eps /est Sets
L'm$ U$ +o Bo, D FG sec A M
Po"er Cleans D 90 sec F
Bench Press G B20 sec D
B Arm SB Chest
Press
M A0 sec D
1nverted Ro" ma, re$s "ith G sec
hold at to$ of each
re$#
A0 sec D
B's @rivers B0 each side FG sec D
Jneeling %or"ard Bar
Roll
A FG sec D
#IG# SC#==3 -/8S8AS=6A Wor(out B
85ercise /eps /est Sets
Plometric P'sh'$s
off )o,
D A0 sec A M
S'mo Bar)ell @eadlift D G 90 sec D
Standing +hic. Bar
Press
G A0 sec D F
Reverse
8$ere,tensions
M B0 90 sec D F
B Arm Jneeling @B
Ro"
A M A0 sec D
Bo,ers @B S$eed
+"ist
B0 each side A0 sec 2
Seated @B Clean and
Press
A M A0 sec D
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School =ffseason -hase ? 85ercises
)ump Up To Bo5
Begin in a cro'ched half2s&'at $osition ne,t to )o, or )ench
L'm$ e,$losivel as high as $ossi)le and land on to$ of )o, or )ench
Ste$ do"n gentl "ith )oth feet
Reset and contin'e
-ower Cleans
Begin "ith a front gri$ on )ar/ slightl "ider than sho'lder "idth# Bar is in front of shins
5,$lode the )ar '$ as high as $ossi)le
%li$ o'r "rists and arms 'nder )ar/ allo"ing it to come to rest on the '$$er chest
Control the )ar )ac. do"n to the thighs and then to the floor
Re$eat
Bench -ress
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Lie on )ench "ith feet on floor and a slightl "ider than sho'lder "idth gri$
Un2rac. the )ar and hold over chest level "ith arms e,tended
Lo"er the )ar 'nder control to the mid2chest level
+o'ch chest "ith )ar and immediatel $ress )ac. '$ over chest to starting $osition
Re$eat
=ne Arm Stabilit. Ball Chest -ress
Position o'rself on a Sta)ilit Ball so that o'r Sho'lder Blades ;Sca$'lae< and !id2Bac. area are
resting on to$
%eet are flat on floor and a d'm))ell is held in one hand
:o' then conscio'sl raise the hi$s so that o'r )od forms a -ta)le to$-
Begin "ith d'm))ell in lo"ered $osition o'tside of o'r chest
Press the d'm))ell straight '$ from the chest "itho't allo"ing o'r )od to t"ist
Lo"er slo"l and re$eat
In'erted /ows
Position a )ar at sho'lder level in a $o"er rac. "ith a )ench in front of rac.
8old )ar o'tside of sho'lder "idth/ resting feet on )ench# Jee$ legs straight
P'll torso to"ards )ar/ $a'sing at the to$
Lo"er to starting $osition and re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Bus 0ri'ers
Begin ) $lacing a $late on one side of a )ar)ell and the other end in a corner of the room
7ras$ the $late "ith )oth hands similar to the "a a )'s driver holds the steering "heel
Jee$ing hi$s and ees straight ahead/ rotate hands to the left and then to the right
Re$eat for desired re$etitions
2neeling 4orward Bar /oll
Jneel on floor "ith a front gri$ on a )ar)ell at sho'lder "idth
Jee$ing o'r a)s contracted/ roll the )ar for"ard 'ntil o' feel a stretch
P'll the )ar )ac. to the starting $osition/ "ith the $o"er of o'r a)s
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
-l.ometric -ushups =ff Bo5
Begin in the )ottom $osition of a $'sh'$ "ith hands on A inch )o,es or stac.ed $lates
5,$lode )od '$ and then land )et"een )o,es or $lates in a )ottom $'sh'$ $osition
Ra$idl e,$lode '$ again to finish "ith hands on to$ of )o,es or $lates "ith arms e,tended
Set '$ again and contin'e for desired re$etitions
Sumo Barbell 0eadlift
Begin "ith a "ide2stance in front of )ar)ell "ith an alternate gri$ ;front gri$ "ith one hand and
'nderhand gri$ "ith the other hand< at sho'lder "idth
Jee$ )ac. flat and ees loo.ing straight for"ard
@rive the "eight straight '$ to a standing $osition "ith )ar traveling directl against the thighs
Lo"er to floor "ith control
Re$eat
Standing Thic( Bar -ress
Stand "ith +hic. Bar ;or reg'lar )ar if o' don-t have a thic. )ar< at sho'lder level "ith a slightl "ider
than sho'lder "idth gri$
P'll the navel in to"ards o'r s$ine
Press "eight straight '$ over head
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Lo"er )ar slo"l to starting $osition
Re$eat
/e'erse #.pere5tension ;1f Reverse 8$ere,tension isn-t availa)le/ 'se reg'lar 8$ere,tension or
Reverse 8$ere,tension on Sta)ilit Ball<
Lie face do"n on machine "ith legs hanging straight do"n# Loo$ stra$ aro'nd heels
8ead is do"n to )egin
Raise the legs 'sing the hi$s
Raise head as legs lift '$
Pa'se at to$/ then re$eat
=ne Arm 2neeling 0umbbell /ow
Place .nee in seat of inclined )ench# Place same side hand on seat2)ac.
Ro" "eight straight '$ to side of )od "ith el)o" traveling to"ards .neeling
Lo"er 'nder control
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Bo5er 0umbbell Speed Twist
Sit on floor "ith )oth hands "ra$$ed aro'nd a d'm))ell
Place the d'm))ell to one side of o'r )od and raise feet F2A inches off floor
Ra$idl t"ist d'm))ell )ac. and forth to each side of )od/ .ee$ing d'm))ell close to )od at all times
Re$eat for desired re$etitions
Seated 0umbbell Clean And -ress
Sit at the end of a )ench "ith a d'm))ell in each hand hanging do"n
1n a s"ift motion/ clean the d'm))ells '$ to sho'lder level
Press d'm))ells from sho'lder level straight '$ to loc.o't
Lo"er to sho'lders/ then )ac. to hanging $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#ow To Set Up In!season Strength -rograms for #igh
School Wrestlers
+he 1n2season $hase of training m'st al"as acco'nt for an increased "or.load that the
"restler is 'nder "ith $ractice/ matches/ training/ school/ famil/ etc###
1t is a good r'le of th'm) to red'ce the vol'me of e,ercise ) red'cing "or.o'ts to onl A
e,ercises instead of the > 'sed in the =ff2season and Pre2season $rograms# 1f o'-ve had
consistent training thro'gho't the =ff2season and Pre2season/ this BGP red'ction in training
vol'me "ill allo" the "restler to $erform at ma,im'm s$eed and $o"er "itho't the -strength
loss tails$in- that fre&'entl occ'rs#
+he 1n2season is also a time to red'ce o'r "or.o't fre&'enc# 1n the $ast 1 al"as had m
athletes $erform 2 "or.o'tsC"ee. d'ring the 1n2season# 8o"ever/ things are a little different
no"# !an "restlers and gra$$lers that 1-ve "or.ed "ith have had )etter $erformance res'lts
d'ring the 1n2season ) 'sing m -/otation for /ecuperation s.stem#- 1 recommended it in
the :o'th +raining section of this man'al and if o' recall it "or.s li.e this(
/otation for /ecuperation for In!season Strength TrainingA
+rain f'll )od on !onda and %rida of Wee. B
+rain f'll )od on Wednesda of Wee. 2
Jee$ alternating "ee.s so that o' $erform 2 "ee.l "or.o'ts/ follo"ed ) B "ee.l
"or.o't#
+he 1n2season lasts as long as o'r scholastic season lasts/ or $eriods of fre&'ent/
intense "restling $ractices/ to'rnaments/ and cam$s#
&onda. Wednesda. 4rida.
Wee( > A A
Wee( ? A
Wee( * A A
Wee( @ A
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Wee( D A A
Wee( + A
Wee( C A A
Wee( E A
This E wee( program is simpl. repeated if .ou ha'e longer In!season training
needs.
+he 8igh School "restler e,$ends so man calories d'ring their da/ along "ith fre&'ent
"eight2c'tting# +his is "h 1 )elieve that 2 "ee.l "or.o'ts are sim$l too m'ch# B't
alternating 2 "ee.l "or.o'ts "ith B "ee.l "or.o't "ill do something ver im$ortant### 1t
allo"s o' to .ee$ '$ the training intensit#
@oesn-t it ma.e sense that if o' "ant to )e at o'r strongest @UR167 the "restling seasonE
@oesn-t it also ma.e sense that if o' "ant to )e at o'r strongest/ o' m'st .ee$ a training
stim'l's that is high eno'gh to initiate a res$onse from the m'sclesE
1 'sed to sim$l red'ce the "eight on each e,ercise for the 1n2season "or.o'ts/ therefore
red'cing the training load# +his hel$ed "ith more attention to the "restling $ractices/ and
recover# 8o"ever/ as the season $rogressed their strength levels "o'ld decrease since the
training loads on each e,ercise "ere red'ced ) 202D0P#
+o overcome this "e train more intensel ever D
rd
"or.o't# +he Wednesda "or.o't is
$erformed "ith the same e,ercises as "ith the !onda or %rida "or.o'ts# B't the
Wednesda "or.o't is $erformed -all2o't- 'ntil the $oint of momentar m'sc'lar fail're# B
$erforming an each e,ercise to the $oint "here another re$etition ;in $erfect form< can-t )e
com$leted/ o' hel$ $revent the -m'scle canni)ali?ation- that 's'all occ'rs "ith "restlers#
2222222222222222222222222222222222222222222222S1@5BAR2222222222222222222222222222222222222222222222222222222222
6'trition is the most2neglected area of a 8igh School "restler-s $erformance $rogram# :o'
need to give o'r )od $ro$er n'trition "hen doing 8igh 1ntensit +raining ;81+<#
Be s're to chec. o't the -Ultimate Wrestling 6'trition- man'al in this e)oo. $ac.age#
2222222222222222222222222222222222222222222222S1@5BAR2222222222222222222222222222222222222222222222222222222222
So o'r 1n2season +raining $rogram "ill have intensit as follo"s(
!onda "or.o'ts and Wednesda "or.o'ts $erform B 2 sets of each e,ercise# 5ach
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
set sho'ld )e com$leted "ithin B re$etition of reaching fail're# 1n other "ords/ al"as
leave one or 2 re$s -in the tan.- on !onda or %rida#
Wednesda e,ercises are $erformed 'ntil o' reach fail're#
+he 1n2season training sched'le loo.s li.e this(
&onda. Wednesda. 4rida.
Wee( > A A
Wee( ? A ;%<
Wee( * A A
Wee( @ A ;%<
Wee( D A A
Wee( + A ;%<
Wee( C A A
Wee( E A ;%<
#IG# SC#==3 I6!S8AS=6A Wor(out A
85ercise /eps /est Sets
8ang Cleans D F A0 sec B 2
Weighted @i$s A B0 FG sec B 2
+ra$ Bar @eadlifts or
S'mo @eadlifts
20 2na2 B
Reverse 7ri$ Bent
Ro"s
A B0 A0 sec B 2
Wood Cho$s M B2 FG sec B 2
%or"ard @B L'nge M B2 FG sec B 2
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#igh School In!season 85ercises
#ang Clean
Stand "ith a front gri$ on a )ar)ell
Lo"er into a half2s&'at $osition/ then e,$lode the )ar straight '$ to"ards the ceiling
%li$ o'r "rists and forearms 'nder the )ar "hen it reaches ma,im'm height
Control )ar )ac. do"n to thighs
Re$eat
Weighted 0ips
Begin ) starting at the to$ "ith hands on di$$ing )ar/ $alms facing
+'c. chin into chest and hoo. feet )ehind o'
Lo"er o'rself in a controlled fashion 'ntil stretch is o)tained in the chest
P'sh straight '$ 'ntil arms are loc.ed o't
Re$eat
Sumo Barbell 0eadlift or Trap Bar 0eadlift
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Begin "ith a "ide2stance in front of )ar)ell "ith an alternate gri$ ;front gri$ "ith one hand and
'nderhand gri$ "ith the other hand< at sho'lder "idth
Jee$ )ac. flat and ees loo.ing straight for"ard
@rive the "eight straight '$ to a standing $osition "ith )ar traveling directl against the thighs
Lo"er to floor "ith control
Re$eat
/e'erse Close Grip /ows
+a.e an 'nderhand gri$ on a )ar)ell 0'st o'tside of thighs
Jee$ )ac. flat and )end for"ard at the "aist a$$ro,imatel FG degrees
Jee$ ees fi,ed straight ahead and $'ll the )ar into the stomach "ith el)o"s traveling to"ards ceiling
Control "eight )ac. to starting $osition
Re$eat
Wood Chops With Cable
Place a handle on a high ca)le/ and hold "ith 2 hands over one of o'r sho'lders
Jee$ hi$s and ees straight ahead
P'll the handle do"n and across o'r )od to reach the o$$osite lo"er leg area
Reverse directions and control to starting $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
4orward 0umbbell 3unge
Stand "ith d'm))ells held at sides of )od
+a.e a )ig l'nge ste$ for"ard so that the foot is o't f'rther than the .nee
@i$ do"n 'ntil .nee of trail leg is 0'st sh of to'ching floor
P'sh off of front foot to res'me standing $osition
Re$eat
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#ow To Train College Wrestlers9&&A Athletes
A common mista.e that man college "restlers/ coaches/ and !!A athletes ma.e is
overtraining# +he misconce$tion that higher training vol'me/ and higher training fre&'enc
are necessar in order to $ro$erl $re$are a "restler or gra$$ler is $revalent "ith most things
o' read these das#
+he thing that these $rograms are missing is intensit###
6o" don-t get me "rong### these g's are "or.ing hard### R5ALL: 8AR@3
B't there-s a saing/ -Wor. smarter/ not harder#- 1 sa/-Wor. smarter A6@ harder### )'t less
fre&'entl and "ith less vol'me3- :o' can get )etter mat $erformance res'lts ) increasing
the training intensit of an athletes training $rogram/ as long as rest and n'trition are
ade&'ate#
+his 1S the .e )ehind m training $hiloso$h### es$eciall in College Wrestlers and !!A
7ra$$lers#
A College Wrestler or !!A Athlete is 's'all BM or B9 and '$ in age# +his is the $oint in the
gro"th and mat'ration $rocess of a male "here the long )ones are finishing '$ gro"ing# +his
is no" the $oint "here more ra$id gains in total strength and $o"er o't$'t can )e made#
+his can )e done ) adding sim$le training intensit techni&'es into training $rograms#
:o' might )e e,$ecting me to la o't a $rogram that has o' training A or > das $er "ee.###
ma)e 2 or D times $er daE33
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Well/ 1-m not### +hat "o'ldn-t )e logical#
+hose "ise "ords/ -Stim'late### don-t annihilate- are so im$ortant here#
Strength training at this level is the same as the 8igh School athlete in regard to e,ercises/
vol'me ;Q of sets</ fre&'enc ;Q of training das each "ee.< and rest $eriods#
+he difference at the College WrestlingC!!A Athlete level is -increased intensit#- With all
else e&'al/ increasing intensit "ill stim'late f'rther increases in gro"th and develo$ment#
While 1 can-t $rove this/ 1 firml )elieve that increasing training intensit "ith the 2 training
$rinci$les that 1-m going to disc'ss can nat'rall increase the )od-s $rod'ction of
testosterone and gro"th hormone# +here have )een st'dies that )ac. this '$### 1 0'st haven-t
$erformed an -official st'd#-
6o"/ U6=%%1C1ALL:/ 1 have seen it time and again# 1f o' "ant to ma.e an athlete stronger/
faster and more $o"erf'l/ give them the right $rogram/ "ith high2intensit/ then let them
recover#
+he 2 training intensit techni&'es that 1 reall li.e for training college2age "restlers and !!A
Athletes are 5est )a"se and +tatic 6ontraction'
Rest Pa'se is a method of increasing the training intensit "itho't adding more "eight "hich
$laces 'nd'e stress on the 0oints d'ring $eriods of lo"er calorie inta.e andCor increased
caloric e,$endit're d'ring the 1n2season# 1t allo"s o' to recr'it more m'scle fi)ers for longer
$eriods of time to challenge the anaero)ic training sstem/ as needed to )e effective d'ring
the season# 1t also mimics the challenge of a "restling match )eca'se it involves s'stained
$eriods of intensit follo"ed ) )rief rest $eriods "hich are re$eated#
Rest Pa'se ;"hich is re$resented ) /- on the follo"ing calendar< is done li.e this(
@o as man $erfect re$etitions as $ossi)le on each e,ercise/ 'ntil momentar
m'sc'lar fail're is reached# ;the $oint at "hich B more re$etition in $erfect form "o'ld
not )e $ossi)le "itho't assistance<
Rest for B2 BG dee$ )reaths
Contin'e the e,ercise for D F more re$etitions
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Rest for B2 BG dee$ )reaths
Contin'e the e,ercise for B 2 more re$etitions
So each set of an e,ercise "hen the Rest Pa'se techni&'e is a$$lied a$$ear to )e D mini2
sets in one# +he defined rest $eriod in )et"een the D mini2sets allo" 0'st eno'gh rest to grind
o't a co'$le more re$etitions of each e,ercise "itho't it )ecoming a second set# +herefore/ it
is reall li.e one/ )ig set#
Static Contraction When a "restler is $'shing against their o$$onent and the are in a
real )attle/ it get ver tiring to .ee$ $'shingC$'lling "itho't getting fatig'ed# +his m'scle
end'rance is sim$l o'r m'scles forced into a static contraction# Static Contractions are one
of the D "as that a m'scle can contract# +his contraction ;shortening< of the m'scle involved
-"itho't movement- is static#
When strength training/ o' can train the )od to contract 'nder force for s'stained $eriods of
time### and this ma hel$ -train o'r a)ilit to increase time 'nder tension on the mat#- B
learning to do this techni&'e $ro$erl 1 )elieve o' can s'stain longer -tie2'$s- on the mat or
in the ring "itho't gassing o't#
1n the College WrestlingC!!A +raining Program 1 "ill )e incl'ding RPCSC sets# +hat stands
for Rest Pa'se/ follo"ed ) Static Contraction# 8ere-s ho" it-s $erformed(
Perform a reg'lar set of an e,ercise to the $oint of momentar m'sc'lar fail're
Rest B2 BG )reaths
Perform D F more re$etitions of the e,ercise
Rest B2 BG )reaths
Perform B 2 more re$etitions
1mmediatel hold "eight in contracted $osition for as long as $ossi)le# +his contracted
$osition is descri)ed for relative e,ercises#
Rest Pa'se and Static Contraction e,ercises are not $erformed on all e,ercises#
%It%s not the type o e0ercise e7"ipment$ ree !eights$ machines$ sand#ags$ &ettle#ells$
medicine #alls$ sleds$ ropes$ sledgehammers etc that helps yo" #"ild a champion'''
It%s ho! yo" "se them!
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
We "ill no" go over the different training sched'les for the College WrestlersC!!A athlete#
Remem)er/ "e are 'sing the same e,ercise selection as "ith the 8igh School Program#
+his -A- and -B- $rogram is to )e 'sed for the College WrestlersC!!A Athlete =ff2season or
Pre2season $rograms
&onda. Wednesda. 4rida.
Wee( > A B A
Wee( ? B A B
Wee( * A B A
Wee( @ B A B
Wee( D A B A
Wee( + B A B
Wee( C A B A
Wee( E B A B
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
College Wrestling9&&A Athlete =ffseason -rogram
6otice that in the follo"ing "or.o'ts there is a col'mn la)eled -1ntensit#- +his col'mn has
one of F codes(
/- Rest Pa'se
/-9SC Rest Pa'se set follo"ed immediatel ) a Static Contraction hold
4ailure Perform set 'ntil momentar m'sc'lar fail're is reached
NN 1f it is )lan./ $erform the e,ercise for n'm)er of sets and re$s "ith $erfect form# Sto$
B or 2 re$etitions )efore reaching fail're
%or e,ercises "ith "ith /- or /-9SC the first set of the D mini2sets is to )e $erformed
for at least as man re$s as listed in the -Re$s- col'mn# +hen additional re$s are
$erformed for the last 2 mini2sets# 1n other "ords/ if there are M re$etitions listed in the
Re$s col'mn for Reverse Close 7ri$ Ro"s o' "ill do at least M re$s for o'r first set
)efore doing Rest Pa'se to add additional re$etitions#
5,ercises that re&'ire Rest Pa'se are onl done for the one set ;act'all D mini2sets<#
+here is an -na- for not a$$lica)le listed 'nder the Rest col'mn# +his means that since
o'-re onl doing the one RP set and no additional sets it is not a$$lica)le#
C=338G89&&A =44S8AS=6 -#AS8 >A Wor(out A
85ercise /eps /est Sets Intensit.
Bar)ell S&'at BG na B RP
Reverse L'nge M na B RP
P'll'$s "ith
%ront 7ri$
M na B RPCSC
Reverse Close
7ri$ Ro"s
M na B RP
Reverse C'rls M na B RPCSC
Side Plan.s M B0 A0 sec D SC
@B Lateral Raise M A0 sec B RPCSC
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
C=338G89&&A =44S8AS=6 -#AS8 >A Wor(out B
85ercise /eps /est Sets Intensit.
Weighed @i$s A M na B RP
%lat @B %lies B0 B2 90 sec D %ail're
%loor Press A M na B RP
8$ere,tensions B0 na B RPCSC
Wood Cho$s B0 na B RP
Jnee21ns on SB B0 na B RP
Single Arm
@eadlift
M na B RP
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
C=338G89&&A =44S8AS=6 -#AS8 ?A Wor(out A
85ercise /eps /est Sets Intensit.
+ra$ Bar
@eadlifts
BG na B RP
Renegade Ro"s M na B RP
Reverse Wood
Cho$s
B0 A0 sec D
SB Leg C'rl !a, re$s A0 sec D %ail're
Bradford Press A na B RP
+hic. Bar C'rls M na B RPCSC
SB 5,change B0 A0 sec D
C=338G89&&A =44S8AS=6 -#AS8 ?A Wor(out B
85ercise /eps /est Sets Intensit.
Close 7ri$
Bar)ell 1ncline
Press
A M na B RPCSC
Bar)ell L'nge M B0 na B RP
7ood !ornings B0 B2 90 sec D
Reverse Close
7ri$ Chins
A M na B RPCSC
Wood Cho$s M B0 A0 sec D
Lateral Plan.
"ith 8old
As man as
$ossi)le
A0 sec D each side
Bar)ell Chest
Ro"
M B0 na B RP
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
College Wrestling9&&A Athlete -reseason Training -rogram
C=338G89&&A -/8S8AS=6A Wor(out A
85ercise /eps /est Sets Intensit.
L'm$ U$ +o Bo, F FG sec A M
Po"er Cleans G na B RP
Bench Press A M na B RPCSC
B Arm SB Chest
Press
M B0 A0 sec D %ail're
1nverted Ro" !a, re$s "ith D
second hold at
to$ of each re$#
A0 sec D %ail're then SC
B's @rivers B0 B2 A0 sec D %ail're
Jneeling %or"ard
Bar Roll
!a, re$s A0 sec 2 RP
C=338G89&&A -/8S8AS=6A Wor(out B
85ercise /eps /est Sets Intensit.
Plometric
P'sh'$s off )o,
D A0 sec M
S'mo Bar)ell
@eadlift
BG na B RP
Standing +hic.
Bar Press
M na B RP
Reverse
8$ere,tensions
M na B RPCSC
B Arm @B Ro" M na B RP
Bo,ers @B
S$eed +"ist
B0 B2 A0 sec D
Seated @B Clean
and Press
0AC0MC09 na B RP
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
College Wrestling9&&A Athlete In!season Training -rogram
+he 1n2season training sched'le for the College Wrestler C!!A Athlete no" loo.s li.e this(
&onda. Wednesda. 4rida.
Wee( > A A
Wee( ? A ;RP<
Wee( * A A
Wee( @ A ;RP<
Wee( D A A
Wee( + A ;RP<
Wee( C A A
Wee( E A ;RP<
N +he "or.o't $rogram )elo" involves the same e,ercises as "ith the 8igh School Program
)'t "ith the addition of Rest Pa'se on half of the e,ercises#
C=338G8 W/8ST3I6G9&&A AT#38T8 I6!S8AS=6A Wor(out A
5,ercise Re$s Rest Sets 1ntensit
8ang Cleans D F B20 sec B 2
Weighted @i$s A M na B RP
+ra$ Bar
@eadlifts or
S'mo @eadlifts
BG na B RP
Reverse 7ri$
Bent Ro"s
M na B RP
Wood Cho$s B0 A0 sec 2
%or"ard @B
L'nge
M B0 A0 sec 2
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Conditioning for #igh School, College and &&A Athletes
+here are man "as that "restlers get themselves into condition to last an entire match
"itho't getting gassed and tired# 1f o' as.ed B00 different coaches "hat the do "ith their
teams o'-d get B00 different ans"ers#
8ere are m favorite methods of getting "restlers into condition at the 8igh School/ College
or !!A levels(
1. Wrestle 6othing )eats )eing s$orts2s$ecific "hen it comes to training to get into
sha$e for that s$ort# =nce the season is 'nder "a it is logical that the more live
"restling is done e&'ates to )etter conditioning#
2. )umping /ope +his is an old2school training conce$t that stands the test of time#
L'm$ing Ro$e is $erfect to get into condition as "ell as train the sta)ili?ing m'scles
that are 'sed "hen shooting ta.edo"ns and s$ra"ling# +he variations in tem$os also
hel$ mimic the trends of an act'al "restling match#
3. Comple5es :o' can do these "ith a )ar)ell/ d'm))ells or .ettle)ells# Com$le,es
are a t$e of resistance training "here o' $erform a series of )ac. to )ac. e,ercises/
to create B giant set# +he heavil involve the anaero)ic conditioning sstem# A
sam$le com$le, loo.s li.e this(
Po"er Clean
=verhead Sho'lder Press
%ront S&'at
Bent Ro"
Romanian @eadlift
:o' co'ld $erform these ) doing B re$etition of each e,ercise for a com$lete set and then
re$eating### =R/ o' can do A re$etitions of each e,ercise/ follo"ed ) A re$etitions of the
ne,t e,ercise etc# +here is no set r'le of th'm) "ith Com$le,es# :o' are onl limited ) o'r
imagination#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
F# + &inute Conditioning A co'$le of ears ago/ 1 received a lot of &'estions a)o't
coaches "ho needed to get their "restlers into to$ condition/ get them stronger and
get them faster### )'t "ere limited on e&'i$ment# So 1 "ent to "or. creating a 'ni&'e
)od"eight training $rogram 'nli.e anthing o't there# +he A !in'te Conditioning
Program for "restlers is a )od"eight onl $rogram that is com$leted in A min'tes or
less dail# 1t re&'ires 2 e,ercises dail( one is a Static Contraction e,ercise/ and the
other is a m'lti20oint )od"eight e,ercise# +hese e,ercises are alternated in a s$ecific
fashion/ develo$ing $o"er/ strength and conditioning### virt'all at the same time#
NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNS1@5BARNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN
Be s're to chec. o't the A !in'te Conditioning !an'al that is incl'ded "ith this e)oo. as one
of o'r )on'ses# 1 descri)e in detail the entire $rogram/ as "ell as $rovide lin.s to videos that
sho" o' e,actl ho" to do the $rogram#
NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNS1@5BARNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN
G# Sprinting S$rinting is the most intense form of conditioning o' can do for
"restlers# +his t$e of training sho'ld )e $rogressive/ meaning that o' sho'ld )'ild
on each s$rinting "or.o't in s'ccessive s$rinting "or.o'ts/ ma.ing them more
challenging or doing a little )it more "or.# S$rinting "or.o'ts sho'ld )e done no more
than D times $er "ee. "hen training for o$timal conditioning "hile avoiding
overtraining# !ost s$rinting training negates an need for 0ogging# 8o"ever/ if o'
have ta.en a laoff and are o't of sha$e/ o' might 0og one da $er "ee./ and s$rint
on the other t"o das $er "ee.# Chec. o't this sam$le S$rinting Program to get into
great sha$e for "restling###
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
The Ultimate /unning -rogram 4or WrestlersG
Another factor in )eing a great "restler is the a)ilit to go the distance on the mat/ "itho't
getting tired o't#
+he "hole idea is to )e a)le to )'ffer lactic acid/ and force the 'se of o'r )od-s fast t"itch
m'scle fi)ers#
What "e "ant to do is get in the )est Ranaero)icR condition $ossi)le3
+he "a "e do this is to have a s$rinting $rogram "ith ver calc'lated s$rinting distances/ as
"ell as recover time in )et"een3
8ere is a D "or.o't $rogram that o' can $erform on alternate das in order to get into great
anaero)ic condition#
Wor(out >A The @,, meter trac( wor(out
S$rint the straight $art of the trac./ and then 0og on the t'rns# +his e&'ates to s$rinting B00
meters/ follo"ed ) 0ogging B00 meters ;to allo" the heart rate to come do"n<# @o this for D
or F la$s# %ollo" this "ith a short rest $eriod# Rehdrate/ then re$eat3
Wor(out ?A The Second @,, meter trac( wor(out
S$rint G0!/ then "al. G0 !
S$rint B00!/ then "al. G0!
S$rint BG0!/ then "al. B00!
S$rint 200!/ then "al. B00!
S$rint BG0!/ then "al. B00!
S$rint B00!/ then "al. G0!
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
S$rint G0!/ then "al. G0!
Rest for a fe" min'tes/ get hdrated/ and re$eat3

Wor(out *A Sprint 4or Time Wor(out ;on a flat field<
%o'r G second s$rints/ then rest B02BG seconds
%o'r B0 second s$rints/ then rest 202D0 seconds
%o'r 20 second s$rints/ then rest F02A0 seconds
%o'r D0 second s$rints/ then rest A0290 seconds
Perform these "or.o'ts on alternate das s'ch as !onda Wednesda %rida or
+'esda +h'rsda Sat'rda#
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
#ow To Get 0iesel!Strong In @ Wee(sG
Perha$s 1 don-t get as.ed this &'estion directl/ )'t man times 1 get &'estions a)o't getting
read for "restling ) "restlers or coaches that haven-t trained on a ear2ro'nd $rogram#
Unfort'natel/ the )od doesn-t "or. that "a###
+his is "h 1 cringe "hen someone as.s me for a -"or.o't-# +he -"or.o't- is merel a means
to an end/ )'t it-s the -$rogram- that ma.es a tr'e $erformance difference# +he -$rogram-/ as
o'-ve read a)o't in this man'al/ is a ear2ro'nd a$$roach to develo$ing "restling
cham$ions#
8o"ever/ 1-m a $ractical man/ and 1 reali?e that )et"een other s$orts/ traveling/ and video
games that a "restler might not a$$roach total strength and conditioning as 1 "o'ld li.e them
to### or -the coach3-
+his is "here 1 "o'ld recommend a $'rel -"restling2s$ecific- high intensit training a$$roach#
81+ ;high intensit training< is definitel the fastest "a to get stronger/ more $o"erf'l and
faster on the mat "hen o' don-t have time to -train- for "restling#
A tr'e 81+ -"or.o't- differs slightl in terms of e,ercise selection from the -$rograms- alread
disc'ssed in this man'al# +his is )eca'se "hen "e "ant to get -"restling2strength- fast "e
concentrate on m'lti20oint e,ercises as "ell as -isolation- or -single20oint- e,ercises as "ell#
8ere-s a F "ee. -"restling2s$ecific 81+ $rogram- "hen o' have to get strong fast(
85ercises
8igh Re$ S'mo Stance @eadlift 20 re$s
Ling Leg C'rl !achine B0 re$s
Leg 5,tension !achine B0 re$s
Bar)ell S&'at 20 re$s
Lateral @B Raise M re$s
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Ultimate Wrestling Strength and Conditioning
Standing Bar)ell Sho'lder Press M re$s
Pec @ec. !achine B0 re$s
Reverse C'rl "ith +hic. Bar B0 re$s
Weighted @i$s M re$s
R'ssian +"ist With @B 20 re$s
%ront and Bac. Bridges hold for A0 B20 seconds each
Shr'gs "ith @Bs 20 re$s
6o"/ here are the r'les(
B# @o one set of each e,ercise to fail're ;o' can do a light "arm'$ set at G0P of o'r
to$ "eight for the da on each e,ercise first/ then load "eight for o'r to$ set< for at
least the n'm)er of re$etitions listed
2# +a.e no more than 2 min'tes after the deadlift and s&'at and B min'te after each other
e,ercise
3. @o this "or.o't ever F
th
da# +hat means o' "o'ld start on !onda/ rest +'esda/
Wednesda and +h'rsda/ then do it again on %rida# :o' "o'ld rest Sat'rda/
S'nda and !onda/ then do it again on +'esda etc#
F# 1ncrease $rotein inta.e slightl d'ring this time and ma.e s're to stretch after each
"or.o't
2009 Wrestling Performance LLC All Rights Reserved www.wrestlingperformance.com
Recommended Resources
Wrestling Performance The Worlds # 1 Resource for Wrestlers, Coaches and Parents Seeking
Cutting-Edge Strength, Conditioning and Nutrition for Improved Mat Performance! This website con-
tains hundreds of articles, interviews, programs, meal plans and more to improve your wrestling. Get
Personal Coaching and Weight-Cutting Plans from Steve Preston In The Members-Only Forum!
The Whole Enchilada - This is a collection of our best DVDs, CDs and Manuals for improving your
strength and conditioning for wrestling. Youll get a BIG package delivered right to your door, and
have an entire arsenal of training and nutrition information to give you the Wrestling Advantage!
Youll get:
The 6 Minute Conditioning DVD
The Advanced 6 Minute Conditioning DVD
The Champion Strength Training for Wrestling DVD
The Wrestling Performance Clinic 2 DVD Set
The Ultimate Wrestling Strength Manual
The Ultimate Wrestling Nutrition Manual
The Ultimate Wrestling Power Manual
Well also give you a FREE 1 Year Membership to the Wrestling Performance website when you get
the Whole Enchilada package!
2009 Wrestling Performance LLC All Rights Reserved. www.wrestlingperformance.com