By Rich Bell
As a proud practitioner of the transformation arts, I enjoy working with clients of all ages and abilities, as long as work is what we do.
But if I had to choose the ideal guinea pig for my sometimes controversial training methods, it would absolutely be a high school or college athlete. And among all the competitors you’ll find in a school gym, no one impresses me more than wrestlers.
Simply put, they’re nuts. In a good way. It’s no accident that they’re known for mental toughness and rigorous discipline. (Just so we understand each other, I’m not talking about that World Wrestling Federation stuff.)
Naturally, I have ideas on how these grappling animals can build strength and agility, and as usual, I’m not sure I understand how most coaches approach the challenge. What are they reading that leads them to believe the best program consists of 10 to 15 miles of running each week, with only two hours weekly in the weight room? I just don’t see how this will help prospective champions finish strong. A wrestler needs a lot more than basic endurance. Arguably, anaerobic fitness and power are more important. After all, when the whistle blows and the match begins, it’s too late to wonder if your cardiovascular training is going to carry you through
So, what are my training tips for wrestlers? First of all, consider that these athletes spend more actual time training and competing than, say, football players or baseball players ” who often look as if they’re still in the off-season, trying to make up for lost time. In addition, a lot of the sports-specific workouts wrestlers perform overlap with strength training. They’re constantly pushing, pulling, lifting and rotating. Under those circumstances, it’s important not to overdo the strength training ” no one wants to promote chronic injury or burnout, which is not to say you can’t strive for amazing gains.
Here’s a sample workout. Though it’s been very effective in the past, I encourage you to tweak it here and there, as long as you keep in mind that wrestling not only requires a high intensity power output, but the ability to sustain this power for up to six minutes. This isn’t the place for high reps, low weights, or, God forbid, long, slow jogs around the track.
My workout, which should be performed in conjunction with a comprehensive coaching plan, concentrates on explosive lifts and very low repetitions. Continue repeating the exercises below for a full five minutes, with 10-second rests between each lift. How many times you repeat the five-minute sequence will depend on relative levels of fitness. I’ll provide two different programs:
Workout A:
1. Barbell Clean: bending from the waist, with a flat back and legs slightly bent, pick up the barbell from the floor and raise it to chest-level, palms facing the ceiling. Finish by pressing the barbell above your head. Do one rep. That means a reasonably heavy weight. Pay extreme attention to form.
2. Barbell Clean plus Press: Do the above lift, but after pressing the barbell toward the ceiling, lower the weight and press it up a second time. One rep.
3. Barbell Squat: you know what a squat is, right? One rep.
4. Barbell Lunges: One rep.
Program B: for improving general body composition, which never hurts a wrestler, but applies to anyone else who seeks fitness, as well. Again, you’ll notice low reps and heavy weights. Again, take a 10 second rest ” no longer ” between each lift.
1. Dumbbell Lunges: 5 reps.
2. Dumbbell Upright Row: Standing with legs slightly bent, bend over at a 45-degree angle to the floor, with a straight back, raise dumbbells toward the sternum, palms facing the wall behind you. 5 reps.
3. Dumbbell Squat: 5 reps.
4. Barbell Squat: 5 reps.
5. Medicine Ball Overhead Toss: Using the appropriate weight medicine ball held with both hands, squat down, as in a dead lift, so that your hands go between your legs. Explode upward, throwing the ball over your head and slightly backward. Catch, and repeat: 5 reps.
Rich Bell is a personal trainer in Evergreen. His website is www.richbarbellfitness.com. He can be reached via e-mail at [email protected].
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