Excessive College Wrestling: Weight Lifting Choices

Weight lifting (i.e. resistance coaching) is merely one part of the conditioning {that a} wrestler must do to organize for competitors. Nonetheless, it is an especially essential part.

Resistance coaching is effective as a result of it might probably improve one’s power, energy, and endurance. Resistance coaching not solely will increase muscular power, it additionally works the ligaments and tendons which can be connecting bones and muscular tissues thereby lowering the possibility that they grow to be injured when taking part in wrestling. As well, resistance coaching will increase bone density which can preserve you from growing stress fractures. The well-known power and conditioning coach Dan John writes, “I’ve come to explain constructing muscle as ‘armor constructing’ for the game athlete.

With so many weight lifting choices on the market, what’s a wrestler to do? Maybe you’ve got seen tv infomercials for P90X and have been tempted to strive it. Perhaps you’ve got checked out bodybuilding routines in magazines like Flex, Muscle and Health, and Iron Man. Perhaps you’ve got even checked out a duplicate of Powerlifting USA. A few of you might have watched Olympic Weightlifting when the Olympics are televised. Seeing a person clear and a jerk an enormous quantity of weight could be very spectacular.

However, what’s finest for a wrestler?

First, I want to point out a person named Tudor Bompa. Bompa states, “Power coaching packages for sports activities should acknowledge that nearly every sport includes totally different and particular muscle teams. These muscular tissues are known as ‘prime movers’ or the muscular tissues performing the precise technical strikes. Due to this fact, power coaching workout routines have to focus on the prime movers.” The game of wrestling includes lots of pulling. You pull your opponent’s legs throughout a takedown. You pummel and combat for place. For this reason workout routines designed to strengthen the muscular tissues that make it easier to pull are actually essential. Your biceps, shoulders, and again muscular tissues are all essential for pulling power. You additionally want grip power for hand combating and securing holds. You want to hip and leg power all through a wrestling match. Due to this fact, deal with workout routines that strengthen these explicit muscular tissues.

You may additionally need to take into account whether or not it is low season or in-season coaching. That is the place the idea of periodization comes into play.

Nicely, that also leaves the query of what the most effective resistance coaching plan is for a wrestler.

Let’s discover a number of the choices.

Excessive Depth Coaching (HIT)

Excessive Depth Coaching (HIT) was popularized within the Seventies by Arthur Jones, the founding father of Nautilus. HIT normally includes doing just one set of a selected train versus a number of units. This one set is completed in a gradual and managed method. One performs the set till he cannot probably do one other rep. In different phrases, he trains till muscular failure. That is believed to construct muscular power and dimension. HIT exercises are normally temporary and intense and are performed solely two to a few instances per week. Champion bodybuilders Dorian Yates and Mike Mentzer had been HIT, advocates. Different HIT advocates embrace Matt Brzycki, Ellington Darden, Ken Leistner, and Drew Baye.

HIT exercises are perfect in case you are busy and have little time to coach as a result of they’re temporary (i.e. half-hour or much less). Nevertheless, some consider that all the time working to failure with restricted units has many drawbacks. There appears to be a lot of debate about whether or not one set or a number of units produce higher power good points. Research has proven one set to be simply as efficient as three units. Different research has proven this to not be true. So, it’s your decision to perform a little research earlier than doing HIT. Some athletes have skilled nice success using HIT exercises so it could be price a strive.

Invoice Starr 5×5 Coaching

Invoice Starr was the power coach to the Baltimore Colts after they received the Tremendous Bowl in 1970. He was the power coach at a number of US universities. He was additionally a US Olympic weightlifting champion and nationwide report holder in powerlifting and Olympic lifting.

Starr targeted what he has known as The Massive Three – the bench press, the squat, and the ability clear. You could find totally different variations of his exercise online.

As you possibly can see, Starr’s program used 5 units of 5 repetitions. The exercise additionally concerned heavy, medium, and lightweight days. Though he could also be related to soccer, his coaching will definitely work for wrestling. Starr is a legend within the area of power and conditioning.


Powerlifting is a power sport that includes three lifts – the squat, bench press, and deadlift. Powerlifters normally carry out a number of heavy units of low repetitions, specializing in power and energy versus dimension. These three lifts are all good for wrestling. However, doing solely these three lifts might not meet your entire wants. And, focusing solely on heavy weights and low reps will not be finest if performed completely.

5/3/1 Exercise

This power constructing routine was developed by former powerlifter Jim Wendler. The 5, 3, and 1 discuss with repetitions. The 5/3/1 exercise includes primary multi-joint lifts. Wendler states, “The bench press, parallel squat, deadlift, and standing press have been the staples of any sturdy man’s repertoire. Those that ignore these lifts are typically the individuals who suck at them. In case you get good at these, you may get good at different stuff, as they’ve such an enormous carryover.” In line with the T Nation website, together with the bench press, squat, shoulder press, and deadlift, 5/3/1 contains help workout routines to construct muscle, forestall harm, and create a balanced physique. Wendler’s favorites are strength-training staples like chin-ups, dips, lunges, and again extensions.

Energy to the Individuals/Pavel Tsatsouline

Pavel Tsatsouline has written a number of books one of every of which is entitled Energy to the Individuals: Russian Power Coaching Secrets and techniques for Each American. Pavel is not keen on HIT or bodybuilding.

Pavel states, “in case you take a look at the coaching of the strongest individuals on the planet, be it weightlifters, powerlifters, strongmen, no matter, there’s one common reality. They all the time raise heavy when it comes to the proportion of 1 rep max, they all the time preserve their repetitions low, and so they by no means, ever practice to failure.” His exercise guarantees power without bulk.

Pavel would not care how a lot you possibly can bench. The quantity you possibly can bench is irrelevant to your wrestling talents. Pavel states, “Except you might be coaching purely for seems to be, you have to deal with the power wanted in your sport, job, or lifestyle. Once I bought the contract from the state of New Mexico to develop new power checks for his or her choose Particular Weapons And Ways Groups, I didn’t ponder the bench press or curls, however, enforced ten pull-ups, ten all-time low one-legged squats, and ten hanging leg raises.” Pavel is about purposeful power. Pavel additionally likes to do “ladders.” For instance, you do one push-up, relax a second, do two push-ups, relax briefly once more, do three push-ups, and so forth. You’ve employed your method up the ladder till it begins getting tough. Then you possibly can relax and do one other ladder.

You may a few of his interviews, exercises, and articles online.

Density Coaching

Density coaching includes doing extra work in an identical period of time or the identical quantity of labor in a shorter time frame. For instance, you would relaxation much less between units or carry out extra reps in an identical period of time.

In line with Tom Venuto, some advantages of density coaching embrace elevated time effectivity of exercise, elevated depth of exercise, enhanced fat loss by burning extra energy in identical time intervals, enhancing submit train calorie burn, and elevated pure progress hormone launch.

Density coaching is touted to enhance power, energy, and general conditioning. Density coaching may make it easier to extend your push-ups or pull-ups.

Some names related to density coaching are Charles Staley, Ethan Reeve, Bryce Lane, and Matt Wiggins. You may simply discover articles about density coaching online.

Managed Fatigue Coaching

Managed Fatigue Coaching was developed by Ori Hofmekler. CFT includes combining power and velocity collectively in a single exercise. As an illustration, a CFT drill may contain working or sprinting along with your palms in the entrance of your face or stretched overhead. This isn’t as straightforward as it could sound. CFT is touted to make your muscle fibers stronger, quicker, and harder.

Each wrestler desires muscle fibers able to produce and sustain power for prolonged durations. A man named Mike Westerdal wrote a report entitled The Warrior Physique: Constructing the Hybrid Tremendous Muscle you might need to take a look at. He states, “By combining cardio and resistance actions it causes the composition of muscular tissues to rework from predominately sort II or sort IIb into Kind III. By doing this, we’re in a position to push past our genetic limits, very like the traditional Spartans, Gladiators and Vikings did.”

You could need to analyze CFT and tremendous hybrid muscle.

Circuits and Complexes

Circuits and complexes are very comparable. You do a collection of workout routines, one after the opposite without resting. After you could have accomplished a circuit or complicated, you might take a brief relaxation earlier than you do one other spherical. Circuits normally contain going from one train to the following with no relaxation. Complexes usually contain barbells or dumbbells. The workout routines within the complicated are all performed with identical weight and you do not cease till you’ve got accomplished the complicated.

Some names related to circuit coaching are Bob Gajda, Steve Maxwell, John McCallum, and Matt Wiggins.

You could find loads of articles on circuit coaching online.

Steve Maxwell states this about circuit coaching, “Any such coaching is extraordinarily demanding! Not solely does it convey into play a good quantity of muscular power and endurance but it surely creates great systemic fatigue, which some individuals have termed metabolic conditioning or met-con, for brief. ”

A reputation related to complexes is Istvan Javorek.

Right here is an instance of a barbell complicated. That is Istvan Javorek’s Complicated 1.

Barbell Upright Row x 6

Barbell Excessive Pull Snatch x 6

Barbell Behind the Head Squat Push Press x 6

Barbell Behind the Head Good Morning x 6

Barbell Bent Over Row x 6

I wrote about Excessive Depth Interval Coaching (HIT) earlier. Nicely, HIT has its personal twist on circuit coaching known as 3×3 exercises. You do three workout routines one after the opposite and repeat this sequence for 3 rounds. That is supposed to enhance your metabolic conditioning.

Circuit coaching and complexes could be nice for power and cardiovascular conditioning. These forms of exercises can time saved as nicely. They will not be the most effective in case your aim is principally constructing brute power.

Bodyweight Coaching

Bodyweight coaching, in fact, makes use of the burden of your physique for resistance. You’ve got most likely carried out push-ups, pull-ups, chin-ups, and dips earlier than. However, have you ever performed dive bomber push-ups, Hindu push-ups, handstand push-ups, Hindu squats, or one-legged pistol squats earlier?

Some individuals swear by bodyweight coaching. Others declare that barbells and dumbbells are higher. Some say that resistance is resistance and it would not actually matter.

Some good bodyweight coaching books are right Conditioning by Matt Furey and The Bare Warrior by Pavel Tsatsouline.

If weight coaching is not your factor however you want push-ups, pull-ups, and climbing ropes then I say, “Go for it.”

Physique for Life

Physique for Life was an ebook written by a person named Invoice Phillips. He based Muscle Media, a bodybuilding journal in addition to the EAS complement firm. You could have learned or heard about MRPs (meal substitute merchandise). Nicely, his firm produced one of the widespread.

Physique for Life outlines a train and food plan program aimed primarily at individuals attempting to drop pounds or just get in form.

I’ve seen the Physique for Life exercise known as a half pyramid with a drop set and a superset. It’s totally straightforward to grasp. For instance, in case you had been going to work your chest, you’d select two workout routines just like the bench press and dumbbell flies. You’d do 5 units of bench presses. You’d do one set of 12, 10, 8, 6, and 12 reps for the bench press. That last set of 12 reps on the bench is the drop set. Then, you’d instantly do a set of 12 reps for dumbbell flies. That’s the superset.

Pyramiding weights is nothing new. Drops units and supersets are nothing new both. Individuals have certainly used this exercise to get stronger and extra muscular.

Physique for Life is extra of a bodybuilding routine though it would not use an extreme variety of units. You’ve employed your higher physique twice and your decreased physique as soon as through the first week. The second week, you’re employed your decreased physique twice and your higher physique as soon as. You proceed to alternate every week. This retains you from overtraining.

This isn’t the right exercise for a wrestler by any means. However, it is higher than sitting in your sofa doing nothing. You could find this exercise online.


Bodybuilders are primarily involved with dimension, proportion, and symmetry. They care primarily about how their muscular tissues look versus whether or not or not they’re purposeful for a sport like wrestling. Bodybuilders try to construct mass (hypertrophy).

A bodybuilder might use numerous workout routines, units, and repetitions to attain the dimensions and look he’s looking for. A bodybuilder usually stays within the 10-12 rep vary. However, does bodybuilding present any advantages for a wrestler?

Most wrestlers aren’t attempting to realize muscle mass. Wrestlers typically need to get stronger without gaining a lot of weight. A wrestler would not actually care how outlined his quadriceps are or how large his triceps are so long as he’s sturdy, fast, and highly effective on the mat.

If you wish to acquire some muscle mass, you then may take into account performing some German Quantity Coaching (10 units of 10 reps) or another bodybuilding program for a short while. However, do not make use of bodybuilding coaching all 12 months spherical.

Wrestlers actually needn’t hassle with dumbbell flies, triceps kickbacks, focus curls, leg extensions, or different isolation workout routines.

In line with Professor Yuri Verkhoshansky, “In lots of sports activities, in lots of international locations, bodybuilding is used to develop power. It is a large mistake!” He goes on to write down, “In sports activities, the place success is determined by cut-up seconds and the place victory hinges on the velocity of motion, energy of muscular effort, and one’s endurance for intensive work, bodybuilding will not be efficient.”

A wrestler wants a robust, purposeful physique. Bodybuilding could make you larger and stronger. Nevertheless, you may get sturdy utilizing higher strategies extra suited to a wrestler. And, gaining muscular weight could also be of little worth to you. Due to this fact, bodybuilding might be not your best option for a wrestler.

Strongman Coaching/Miscellaneous

Have you ever been skilled with a sledgehammer? Have you ever pulled around a weighted sled? Have you ever used a kettlebell, Indian golf equipment, Clubbells, or a Macebell? Nicely, it is likely to be enjoyable to strive for one thing new.

How Did I Practice?

Sadly, I did not know rather a lot about weight coaching again in high school.

At our high school we had a previous Common Weight Machine. Generally, I’d do a circuit across the machine, hitting every station one after the opposite. I would do the circuit in a few instances. I all the time loved doing push-ups. At residence, I had a bench and a few weights. One summertime, I adopted a course my dad had known as Bob Hoffman’s Simplified System of Barbell Coaching. It merely concerned doing ten workout routines of 1 set every. The workout routines had been navy presses, curls, rows, shrugs, and different multi-joint compound actions.

I want I had identified extra about correct weight coaching. I used to be by no means actually organized when it got here to my weight coaching.

I grew up on a farm within the Midwest, so I additionally carried out lots of bodily labor like carrying bales of hay and pails of corn and constructing fences.


You could need to preserve periodization in thoughts when designing a lifting routine. You could need to raise for power, energy, and endurance at totally different instances. Or, you might need to attempt to construct all three of those at an identical time. So, analysis linear periodization and concurrent or conjugate periodization.


Nicely, I hope I’ve given you some choices to think about when designing your resistance coaching program. Resistance coaching is a crucial part of your wrestling conditioning. You may mix totally different choices as nicely. You may raise weights and do bodyweight coaching as nicely. Simply make sure you embrace some sort of resistance coaching so you can be sturdy, fast, and highly effective on the mat.

source by Tharin Schwinefus

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