While speed, agility, conditioning and technique are king attributes on the wrestling mat, when they are all equal then strength can be the deciding factor. Training with weights to strengthen certain commonly used muscle groups with the goal of strengthening specific motions should be the focus of every wrestling weightlifting program. Improving speed, core strength, increasing weight and overall development of the posterior chain muscle group are other important aspects that should also be included in an off-season weight training program for wrestlers. With limited time (per session and per session), your weight lifting and nutrition program must be carefully tailored to optimize muscle gains for optimal performance in your sport.
When building your weight lifting program for a competitive wrestler, first make sure your program is balanced for both upper and lower body development. Then, fill out the program with exercises that will strengthen the muscles with the specific wrestling movements in mind. Stay away from machines (such as nautilus, hammer strength, etc.) as these only provide strength at a single range of motion and have little or no use for functional strength in sports. It is better to choose free weight compound movements (such as squats, cleans and overhead presses) as they apply to your sport and as the mainstays of your program, and auxiliary lifts to adapt the program to your athlete’s needs. Also include body weight exercises such as pull ups and push ups and as strength increases, start doing these with additional weights.
Compound exercises such as the squat, power clean, clean and press and deadlift will produce the greatest stimulation on the nervous system and therefore have the greatest impact on muscle growth. These exercises are some of the best ways to build posterior chain. The development of the muscles of the posterior chain is important in preventing injuries to the neck and spine, as well as having a direct effect on many conditions common to wrestling. Use only one compound exercise per session, then follow with 2-4 auxiliary exercises to appreciate the compound movement you’ve already accomplished and focus on building strength for the specific movements performed on the mat. Choose these to enhance overall performance of techniques the athlete is known for or adapt the drills to help the athlete improve on some of the moves he or she wants to get better at.
It is important to develop the lats to provide a strong snap while driving the head down, resulting in either pulling your opponent down to the mat to secure a front headlock or a takedown due to distraction. A strong lat pull can also make a difference when your opponent is spread after attempting a takedown on one leg. The lats also play a vital role in keeping a firm grip on your opponent while lifting them for the mat return. As your opponent tries to break your hold by straightening his leg, if your lats, arms and grip are strong enough you will be able to pull his leg in and complete the takedown. Train the lats with pull-ups, one-arm rows, barbell rows and low cable rows. For best carryover, pull ups should be performed with both arms slightly bent and fully extended as you will be facing both positions on the mat.
Strong shoulders are important when defending a takedown in wrestling. After you spread and your opponent is trying to complete the takedown by pulling your leg in, strong shoulders will help you push him away as you apply pressure to his hips. The iron shoulder capsule is also important in preventing common injuries to this joint because when pinned or twisted, the arm often becomes extended and past its normal range of motion. The best exercises to strengthen the shoulders for wrestling are the overhead/military press (behind the neck) and the push press (front of the neck), which are slow movements. For optimal shoulder health, overhead presses should only be performed to the top of the head (and not all the way to the base of the neck). Train your shoulders to power using a small overhead pin press performed inside a power rack with the standards set a few inches above the head. Strengthen and tighten your shoulder capsule with internal and external rotational exercises (the same ones that physical therapy does when treating a rotator cuff tear).
In addition to emphasizing the posterior chain muscles, training the core should also be a top priority. Mat returns, escapes, reversals, coming out from under, and any type of takedown will require a strong core. This muscle group includes the lumbar erectors, glutes, hips, abdominals and obliques. For the best performance edge and forward strength on the wrestling mat, train the abs with weights at least once or twice a week. Most functional exercises are performed with straight legs rather than bent legs. Hanging leg raises, straight leg raises (with weights), straight leg sumo sit-ups (with weights) and standing abdominal raises using a lat pull machine are excellent exercises for strengthening the abdominals. Weighted back raises, dead lifts (stiff leg, Romanian and traditional), reverse hypers and good mornings using the safety squat bar are some of the best exercises to strengthen the lower back. Obliques are best trained with weighted side bends (as heavy as possible) and twisting motions with weights such as a wood chopper.
Neck strengthening is important for wrestlers not only to protect the cervical spine but also to keep your head from falling down. In hand-to-hand combat, the neck is constantly stretched; A strong neck is helpful in fighting this, as well as being able to get your head out by the hair of the head and breaking your opponent’s hold when defending from a cradle. Train both the SCM and posterior neck in your sessions. Shrugs and head harnesses are great for strengthening the back of the neck; The neck twist while lying down with a weight on your forehead works well for training the SCM. End many of your weight lifting sessions with grip training. There are many occasions on the wrestling mat where a better grip will help you win. Train the grip for crushing power using professional grippers and steady grip strength by briefly holding the weight plates together for a period of time. You can also build crushing grip strength by rolling up (and squeezing) a beach towel for several repetitions.
Add an off-season strength program to your wrestling training and watch your performance on the mat soar. When setting up your program, study the specific techniques you want to improve and try to strengthen the muscle groups used in the execution of the moves. Choose at least one compound movement per session, do it first, and fill the rest of the training session with auxiliary exercises to target the muscles used to improve certain wrestling movements. Train your abs/core at least once or twice a week at the end of your session. Add 1-2 grip training exercises at the end of at least one or two training sessions/week.
Source by Dan Levesque
