Wrestling Strength

Strength Training Philosophy: *Have a reason for everything that is done. Don’t do things just to do them. We don’t just randomly select exercises, reps/sets, percentages, or anything else. *Reasons are Evidence Based: (1) Research [Journals, Scholarly Articles] (2) Expert opinion (3) Logic/Rationality *Confidence in your training; knowing you are studying the BEST IN THE WORLD* If we find a better way, we discard the old and bring in the new. Important to have an answer when athlete asks WHY. It is never because, “we said so” (condescending & does not increase confidence). #1 Priority: Health-No one gets hurt #2 Priority: Sport-Specific Training (aimed at making you a better Wrestler, not bodybuilder- don’t do what your friends are doing) #3 Priority: Don’t train minimally or maximally- Train Optimally #4 Priority: All-out effort. Attack every rep as hard and fast as possible. Theories *Louie Simmons (Westside Barbell): Conjugate Method- constant exercise variation; Exercise Selection; Pendulum Wave *Tudor O. Bompa PHD. (Olympian, Father of Periodization Training): 5 laws; Exercise Selection; Reps; Vertical sets 5 Laws of Strength Training- Bompa 1. Develop Joint Flexibility • Prevents stress injuries, esp. knees and elbows 2. Develop Tendon Strength • Muscles grow faster than tendons; too much discrepancy causes injury • Training helps withstand tension & tearing 3. Develop Core Strength • Abs • Lower Back • Hip Flexors 4. Develop Stabilizers • Shoulders -Rotate your arm as partner tightly holds your fist • Hips - Standing with knees locked, In-out leg rotations, as partner holds 1 foot in place with both hands • Knees - Sit on a table with knee flexed, in-out calf rotation, as partner holds foot 5. Train Movements, Not Individual Muscles • Don’t isolate muscle groups • You are NOT A BODY BUILDER. Don’t get caught up on what your friends are doing. (Note- Tier 2: 58% Mobility, 42% Stability FMS SCREEN • Movement Quality (Making sure wheels are aligned on a race car • Cannot build function on top of dysfunction • Screen for weak link and determine if something is in danger • If muscles are not firing correctly- joints suffer • Avoiding compensations. Primary & secondary muscles act as they should 7 Movements [in order of importance] (1) Leg Raise [hamstring tightness] (2) Shoulder Mobility [thoracic spine] (3-6 no order) Hurdle, Lunge, Pushup, Core (7) Squat Priority order for correction (1) Zero’s [pain] (2) Asymmetries 1-2 (3) 1’s (4) Asymmetries 2-3 Correction phases: (1) Remove tightness (massage, stick, foam roller): 30 seconds on problem area (2) Stretching: 3 x 15 OR 3 x 30 seconds on problem area Wrestling Needs Analysis: *POWER [Power-Endurance, Reactive Power] Force = Mass X Acceleration Move weight as FAST as possible Reps/sets that increase Power: % 1RM Sets X Reps 55-65% 6 X 4 70-80% 6 X 3 Based on Prilepin’s Chart and optimal reps -Plyometrics (wrestling specific) for Explosive Power *POSTERIOR CHAIN: Box Squats increases difficulty by breaking momentum - Hamstrings - Glutes - Lower Back *PULLING -Lats (all done standing; you don’t sit when you wrestle) *CORE: - Abs/Obliques (all done standing; you don’t sit when you wrestle) - Lower Back - Hip Flexors (Sumo Squats/Deadlifts) *NECK *GRIP Focus on FINGER strength! (forearm/wrist curls = bigger forearms & hands, but grip doesn’t get stronger) 1RM: Sumo Box Squat, Sumo Box Front Squat, Sumo Box Zercher Squat, Sumo Deadlift, Rack Pull, Pull Through, 3-Board Press, 4-Board Press, Floor Press, Rack Lockouts, Incline Bench 3RM: Good Mornings, DB Floor Press, DB Incline (parallel) (1) Plyometrics (wrestling specific): *Stadium Hops *Multiple Box to Box Squat Jumps *Zig Zag Drill *Lateral Cone Hops *Moving Split Squat with Cycle (2) Move (a – e) 6 times (a) Legs (Sumo Box Squats); Choose a different exercise each week [6 week Pendulum Wave: 55%-4, 60-4, 65%-4, 70%-3, 75%-3, 80%-3] *Squat *Front Squat *Zercher Squat -Glute Hams (2-12 reps) (b) Arms (Bench); Choose a different exercise each week [6 week Pendulum Wave: 55%-4, 60-4, 65%-4, 70%-3, 75%-3, 80%-3] *3-Board Press (close grip) *4-Board Press *DB Floor Press *Floor Press *Rack Lockouts (close grip) *DB Incline Bench (parallel) *Incline Bench (parallel) (c) Abs (Standing): (6-15 reps); Choose a different exercise each week *Side Bends *Side Deadlifts *Front Bends (lat pulldown machine) *Leg Raises *Landmines *Band Side Bends *Front Bends (bands) *Front Bends to sides (bands) (d) Legs (Deadlifts/Lower Back); Choose a different exercise each week [6 week Pendulum Wave: 55%-4, 60-4, 65%-4, 70%-3, 75%-3, 80%-3] *Sumo Deadlifts *Trap Bar Deadlifts *Rack Pulls *Pull Through (straight leg) -Reverse Hyper (6-15 reps) -45⁰ Hyper (6-10 reps) -Hyper (3-8 reps) -Good Mornings (5-10 reps) (e) Arms (Standing Lats): (8-15 reps) Choose a different exercise each week (1)Pendlay Rows (2)Bent Over Rows (2)DB Rows (3) T-Bar Rows *Pull-ups (close/neutral, no lockout) (3) Grip (Fingers) * Farmers Walk (6 trips, 200 feet) *DB Top Hold (3x 30-90 seconds) (4) Neck: *Neck wrestle partner *Neck w/ plates *Neck w/ band *Neck Machine *Bridging 1RM: Sumo Box Squat, Front Sumo Box Squat, Sumo Deadlift 3RM: DB Floor Press, DB Incline Bench (Parallel), Good Mornings Day 1 (1) Plyos: Squat Box Jumps 5x10 (2) 6 times through (1) Sumo Box Squats: 70-80% 1RM: 3 (2) DB Floor Press: 70-80% 3RM: 3 (3) DB Side Bends: 10 (4) Good Mornings: 70-80% 3RM: 3 (5) Pendlay Rows: 8 (3) Neck: Bridging 3 x 1 minute (4) Grip: Farmers Carry: 6 trips, 200 feet Day 2 (1) Plyos: Side Cone Jumps 5x10 (2) 6 times through (1) Sumo Front Squats: 70-80% 1RM: 3 (2) Incline DB Bench (parallel): 70-80% 3RM: 3 (3) Front Bends (lat pulldown machine): 10 (4) Sumo Deadlifts: 70-80% 1RM: 3 (5) Bent Over Rows: 8 (3) Neck: Neck Plates 3x15 (4) Grip: DB Top Hold: 3 x 45 seconds