| In part one of this series I discussed some tips to | | | | muscle with one set. |
| keep your strength and muscle, or even gain | | | | 6. Fail In The Gym To Dominate On The Mat |
| some during the wrestling season. In part two of | | | | Other than your warm-up set for each strength |
| this series I will give you ten sure-fire tips for | | | | training exercise, you should train your sets to |
| improving your "wrestling strength" and therefore | | | | "momentary muscular failure." This is the point |
| your wrestling performances. These tips apply to | | | | where you can no longer complete another |
| both in-season and off-season training. | | | | repetition with perfect form. By training to |
| 1. Train the "Posterior Chain" | | | | momentary muscular failure, you are forcing the |
| The posterior chain muscles are comprised of the | | | | muscles to adapt, and therefore get stronger. Let |
| glutes, hamstrings, and lower back. This | | | | me clarify training to "failure." Training to failure is |
| extremely powerful area of the body is a key | | | | not "almost taxing the muscle." It is the point |
| section to overall wrestling performances. By | | | | where you cannot push or pull another repetition |
| improving strength in this area you will notice a | | | | no matter what. Is it safe to train this way? |
| marked improvement in speed and power in the | | | | Absolutely! The first few repetitions of a set are |
| neutral and bottom positions. Some exercises that | | | | actually more dangerous. When an athlete is not |
| you might want to consider in order to work the | | | | using good form, and slower speed, it is usually |
| posterior chain are good-mornings, stiff-leg | | | | during these first few repetitions that an athlete |
| deadlifts, deadlifts, barbell squats (bar low on | | | | gets hurt. |
| shoulders). My two favorites are the reverse | | | | 7. Use Machines And Free Weights |
| hyperextension and the Russian glute-ham-gastroc | | | | There is a common misconception amongst |
| machine. They are the ultimate in working the | | | | athletes and coaches that you must use free |
| posterior chain muscles. | | | | weights when strength training. Free weights are |
| 2. Strength Train SLOW, Wrestle FAST | | | | great! So are machines! Your muscles don't know |
| You want to be fast and strong on the wrestling | | | | the difference. The intensity is the most |
| mat. Don't think that you should throw weights | | | | important thing when trying to improve your |
| around when you strength train though. When | | | | strength for wrestling. The tool that you use to |
| wrestlers try to move a barbell quickly in their | | | | get there is not. I like certain exercises for certain |
| workouts, they are using momentum to help | | | | muscles. It also depends on injuries that a |
| move the weight. You should minimize | | | | wrestler might already have. You can work |
| momentum, and maximize the amount of muscle | | | | "around" and injury and still give the body a |
| that gets worked by slowing down. How fast (or | | | | thorough strength workout. If you have access |
| slow) should you move a weight when strength | | | | to Hammer Strength machines, I highly |
| training? When you are raising a weight (or | | | | recommend that you include them in your |
| contracting the muscle) try to do it in 2 seconds. | | | | wrestling strength workout. |
| When you lower the weight, do it twice as slowly. | | | | 8. Use A Thick Bar |
| You should take about 4 seconds to lower a | | | | If you don't have access to a thick bar, get one. |
| weight. | | | | This is usually a hollow metal tube that you put |
| 3. Brief Workouts | | | | free weights on the end of. A thick bar forces |
| Your workouts should never exceed 35 minutes | | | | you to hold on tightly when performing exercises. |
| in duration. If they do, YOU"RE NOT WORKING | | | | It develops fantastic forearm and hand strength. |
| HARD ENOUGH! By completing your workout in | | | | It should be part of every serious strength |
| no more than 35 minutes or so, your body's | | | | training program for wrestlers. You can do curls, |
| hormone levels are optimal. Your ability to | | | | reverse curls, rows, and presses with it. |
| recuperate from the workouts, and therefore | | | | 9. Keep Up The Protein |
| develop more strength, is increased. Avoid long, | | | | Whether you are trying to cut weight or go up a |
| drawn-out strength training workouts. They will | | | | weight class, you need regular feedings of protein. |
| eventually cut into your body's ability to | | | | Protein helps to repair and rebuild muscle tissue. It |
| recuperate, and lead to over-training. | | | | is vital to keep up protein feedings if you are |
| 4. 12 Exercises Or Less | | | | trying to cut weight... unless of course you don't |
| When I develop sport-specific strength training | | | | mind losing muscle and getting weaker. Try to get |
| routines for my athletes, I always adhere to this. | | | | at least 5 protein feedings per day. The difference |
| This number of exercises will allow you to hit the | | | | lies in the carbohydrate intake. If you need to cut |
| "wrestling muscles" with just enough, but not too | | | | weight, you should begin slowly dropping carbs, |
| much. Any more will almost guarantee that you | | | | but never completely. You can't wrestle if you |
| will send your body into an overtraining syndrome. | | | | have no energy. Carbohydrates are you body's |
| 5. 2 Sets Or Less | | | | preferred source of energy. Contact me at if |
| Read this one carefully, and try to really absorb | | | | you're interested in a personalized meal plan for |
| the content. You should do no more than two | | | | wrestling. |
| work sets (the sets that count. These don't | | | | 10. The Trap Bar |
| include a warm-up set) for any given exercise. If | | | | The trap bar is another incredible piece of |
| you are working hard enough, this is plenty. You | | | | equipment when trying to gain wrestling strength. |
| do a warm-up set for an exercise, then move to | | | | The trap bar is a hexagonally shaped bar. It allows |
| your top weight. After you complete that top | | | | you to perform deadlifts with maximal stimulation |
| weight, reduce the total weight on the bar or | | | | of almost every muscle vital to improved |
| machine by 20% and repeat. If you are really | | | | wrestling performance. If you've never seen one, |
| training intensely, you can do just one work set | | | | do a search on the web. This is an exercise that |
| per exercise. This is the ideal. If you can hammer | | | | all of my wrestling clients use. It will make your |
| a muscle with one perfect set of an exercise, | | | | entire body stronger. If I were limited to only one |
| there will be no need for another set. I advocate | | | | exercise in order to increase the strength in my |
| a second set with a 20% weight reduction | | | | wrestlers, this would be the exercise that I'd |
| because many people don't quite hammer that | | | | choose. |