T Nation

Training for Wrestling

Hey, all, I’m a varsity wrestler, and right now my strength/conditioning coach and my wrestling coach are in a minor dispute so I essentially don’t have a program to follow. I came up with this to keep me busy until they get their shit straightened out.

Monday - barbell complex
Hang Snatch
Overhead Squat
Hang Clean
Front Squat
Push Press
High Pull
5 reps each, 4ish sets with minimal rest

Tuesday - weights
Cleans - 3-5 reps/set
Deadlifts - 3-5 reps/set
Split squats - 5-7 reps/set
Glute ham raises - 5-7 reps/set
Step-ups - 5-7 reps/set

Wednesday - sleds
Sets 1 & 2 (30m each) - chest press, row, chest press, row
Set 3 (30m each) - pull through, row, backwards run, sprint
Set 4 (30m each) - low walk, backwards run, sprint, sprint

Thursday - weights
Bench Press - 5-7 reps/set
Neutral Grip Chins - 5-7 reps/set
Push Press - 5-7 reps/set
Corner Rows - 5-7 reps/set
Corner wipers - 8-10 reps/set

Friday - ramp sprints (it’s about 60-70m at maybe 25degree incline)
5 ramp sprints+30 pushups+30 bicycle crunches=1 set
4 sets total

Saturday - weights
Power Cleans - 3-5 reps/set
Squats - 3-5 reps/set
Close Grip Bench Press - 5-7 reps/set
1 1/2 wide grip chins - 5-7 reps/set
Corner wipers - 8-10 reps/set

Also practicing 5 times a week (Monday to Friday) 2 hours a day. Number of sets will be determined by how much energy I have on that given day, if I have a hard practice I’m not going to burn myself out with a super long lift the next day.

I mostly approximate rest times when I’m in the gym, but they’ll be longer for the primary exercises (ie cleans) and shorter for the others (ie chins). There will also be a 15-20 minute warmup for each workout. Would just like a few second opinions.

you sure that it wont lead you to overtraining?

plus check out some conjugate method training, since i do not know why a wrestler should sprint?

[quote]matrick wrote:
you sure that it wont lead you to overtraining?

plus check out some conjugate method training, since i do not know why a wrestler should sprint?[/quote]

Why not? Posterior chain development and fast feet are two very important things in wrestling. You need to drive hips unilaterally for almost every movement. Hip drive is everything.

I would say the program is ok but unless you are weighing down you could skip a couple of the cardioish days like the BB complex in favour of recovering better from wrestling practice. Otherwise good by me.


We have some wrestlers that we train and I would state what you have posted looks much more like an out of season program than in.

We train our guys 4-5X a week out of season but in season we are lucky if we see them more than once a week b/c they already do some level of training with the team with a focus on maintaining strength levels while placing a primary emphasis on mat time and conditioning.

We look to make these kids stronger in the off season (we are all PL’s) and then try to help them maintain this strength during the season. Again, what you have posted is what I would call an out of season routine.

Something I would add to your training would be working out with sandbags. They will greatly improve your grip and help to simulate controlling your opponent. Squats, deadlifts, etc. with a heavy sand bag will definitely put you in control on the mat.

Also, what weight class are you? Are you planning on dropping weight?

Actually I hadn’t thought of sandbags, that’s a great idea, I’d just have to make them as I don’t think I have access to any. My weight class is 96kg (I’m walking around at a few kg heavier than that, I think).

Not planning on dropping a weight class, but conditioning has been an issue in the past, which is why I wanted all the cardioish stuff.

I don’t think overtraining will be a problem, but if it turns out that this does result in overtraining, would I be all right dropping the Saturday workout and one or two of the conditioning ones?

As a Varsity wrestler (in highschool) practicing any more than the 3:30-6:00 6 day a week practice would be pushing it. But hey, my practice was harder than anywhere else in the region. I guess it really depends on the stuff you do during practice.

My team never had time to lift weights, so if yours is the same way then work whatever you didn’t work in practice.
Also, whenever you do your lifts, focus on fast twitch muscles, pump as fast as you can.

For other exercises, I suggest: bear crawls, army crawls, pushing cars in Neutral…or if you just want to be better at wrestling, just live wrestle someone for your workout.

Good luck this year, man

Definitely sandbags. Plastic barrels filled with varying amounts of water. Tire flippin’. Just about any “odd object” lifting would be good and is a good break
from the gym


I used to wrestle in high school and as someone mentioned earlier, that sounds like a program for the off-season. If your practices are anywhere near as hardcore as the ones I’ve had, then that workout program will make you extremely prone to injury and over-training. It is best that you work on strength in the off-season and tune up on conditioning/technique and maintain the strength you already have during the season.

By Jason Cole

Posted on NaturalStrength.com on December 8, 1999

Assistant Strength Coach
University of Michigan

When I took over the University of Michigan Wrestling strength program I was shocked. I have been involved with sports ranging from football to gymnastics and I thought I had seen some of the toughest athletes the sporting world had to offer.

The intensity and dedication to the sport of college wrestling is another level. The practices these guys go through would crush the most hard core athletes. Not only is wrestling a grueling sport physically, it is one of the most mentally challenging sports I have ever been involved with.

The challenge I had was to try to come up with a strength program that would produce physical gains, as well as challenge the athletes psychologically. The thing that made it difficult is that wrestlers are some of the most overtrained athletes in the world. Constantly monitoring their weight, competing and training at a breakneck pace, and performing well in the classroom were all factors I had to take into consideration.

Lifting sessions were to take place at 6:30 AM after about 45 minutes of hard conditioning. As if it wasn’t hard enough to get college kids motivated to train hard at 6:30 in the morning they were crushed from an intense running session!

I don’t know how many of you reading this have been blessed with the opportunity to train a collegiate wrestler, but you will not find an athlete who is more in tune with their body. Most of these kids know what they have to do to be in peak physical condition. I decided to give them the opportunity to make some choices on their own instead of force feeding them exercises. Here is a typical day in the weight room with Michigan Wrestling:

Manual Neck - we always train our neck. If you have ever seen a wrestling match you know why this is a main point of emphasis.

Any Shrug - whether they choose dumbbells, barbells or machine shrugs, I don’t care. Just train HARD.

Any Shoulder - pick any shoulder exercise you want. You MUST get 20 reps. I try to get them to pick a weight that they can get for 10 hard reps and try to get 20 unassisted reps. It may take 2 or 3 attempts to get to 20.

Chin ups - a set of 20 rep chin ups. Now if you have ever told an athlete to do a high rep set of an exercise the first thing that breaks down is form. NOT AT MICHIGAN! Every rep starts form a dead hang, no swinging of the legs, you must pause at the top for a full second in order for the rep to count. The athlete does as many perfect reps as possible, and continues until he gets 20 unassisted reps.

Hammer Flat Bench - Using a double progression you must get at least 8 reps. Once we get to 10 reps the weight goes up. One set, a few forced reps until momentary muscular failure is achieved.

Rope Climb - 4 sets. We have the benefit of having 2, 15 foot ropes hanging from the ceiling in our wrestling room. Climb until you touch the ceiling, that’s 1. Some of our kids can climb using no feet, while our heavier guys need an extra pair of feet to get to the top. But they all GET IT DONE!

Hammer Incline - one set must get at least 8 reps. Once they get 10 weight gets jacked up.

Straight Bar Curls - by this time their grip is pretty fried. Wrestling comes down to grip.

Rope-a-Dope - we use a 40 foot tug of war rope. Standing in a good athletic position you must pull your partner the length of the rope, TWICE. If their grip wasn’t fried before…I think I smell smoke. This is a great exercise for core strength.

Ground Base Push/Pull - again concentrating on core strength. We usually vary the reps but during the season we use higher reps with heavy weight to make the workout a little more metabolically challenging.

Dips - 20 rep set. Concentrate on perfect form, one second pause on the top and bottom of the movement. Do it the hard way!

Any Bicep - 20 reps, last upper body exercise…finish strong!

We have now concluded the upper body portion of our program. Our leg routine is very brief and intense.

Hammer Leg Press - 30 reps. We don’t do many forced reps, but concentrate on perfect form.

Wall Sit - I like this exercise because it is hell on the psyche. Upper thigh parallel to the floor, feet shoulder width apart. I like to get a little bit of inner thigh involved by having them touch their knees together. The key to wall sit is to get them IMMEDIATELY on the wall from the leg press.

Blocks - I have a nice collection of about a dozen pieces of 2 by 4s. They are cut into about 6 inch long blocks. I have the kids get on all fours similar to a bear crawl position. With their hands on the blocks they must push the blocks the length of the hallway. Down the hall and back is one, they must do 6.

Calves - we usually just do these on the Hammer leg press. 20 reps to finish off a nicely roasted pair of legs.

This workout takes about 30-40 minutes. Each athlete pairs up and one partner goes through the entire workout before his partner.

I could not ask for a better group of athletes to work with. Our kids are dedicated and highly motivated which makes my job easy.