Box Squat - TEAM MONSTA WRESTLING CLUB

Transcription

FOUR CORE LIFTS
PUTTING IT ALL TOGETHER
By: Dickie White
Copyright © 2010 by Dickie White. All Rights Reserved.
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Limits of Liability/Disclaimer of Warranty:
This manual is designed to provide information in regards to the subject matter covered.
It is provided with the understanding that the author is not rendering medical advice or
other medical/health services. You must consult your physician prior to starting any
exercise program or if you have any medical condition or injury that contraindicates
physical activity. These exercises and programs are designed for healthy wrestlers and
the content is not intended to be a substitute for professional advice, diagnosis, or
treatment. Never disregard professional medical advice or delay in seeking it because of
something you have read.
The author shall have neither liability nor responsibility to any person or entity with
respect to any loss or damage caused or alleged to be caused directly or indirectly by
the information contained in this E-book. Don’t lift heavy weights if you are alone,
inexperienced, injured, or fatigued. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop and consult a physician.
Mention of specific companies, organizations, or authorities in this E-book does not
imply endorsement by the author.
Copyright Notices
This book contains material protected under International and Federal Copyright Laws
and Treaties. All rights reserved. Copyright © 2010 by Dickie White. Any
unauthorized transfer, use, sharing, reproduction, sale, or distribution of these materials
by any means, electronic, mechanical, or otherwise is prohibited. No part of this manual
may be reproduced in any form whatsoever, without the expressed written consent of
the author.
Published under Copyright Laws of the Library of Congress of The United States of
America, by:
Dickie White
198 Palmer Hill Road
Port Crane, NY 13833
Got-dickie@hotmail.com
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Quick Thank You/Intro
First off, I’d like to thank you for downloading this eBook and thank you for belief in my
ability to put together programs that get top quality results. With as much information as there
is available on the Internet, in the locker room, from the jacked guy at your gym, from all the
bodybuilding magazines, etc. I am humbled that you have chosen to improve your performance
on the mat with my knowledge.
Now, let’s get down to business! First off I’d like to state that I’m not the smartest guy
in the world (wow, great intro right?!). I’m a super easy going guy and very little bothers me,
but strength coaches and trainers who think they know all the answers really bother me. No
one knows everything and no strength and conditioning system (or anything for that matter) is
perfect. In my opinion, though, this style of traditional weight room strength training for
wrestling is by far the best way to develop the strength you need to be more effective on the
mat. The unbelievable amounts of strength that you can gain in just a few short months will
astonish you and you’ll really start to notice it when you get on the mat and put it to good use.
In this eBook I will go into not only how to perform a lot of the traditional exercises, but also the
other ways you can use the pieces of equipment because there’s nothing worse than having to
buy a piece of equipment for one specific use (unless you have all the space and money in the
world). I’ll also cover where to find and/or how to make some of these pieces of equipment so
you can save time and money in the process! Finally, I’ll finish up this eBook with tons of sample
templates along with the tips necessary to teach you how to choose and assess a template so
that it becomes perfectly molded to your weaknesses, strengths, and goals.
I’ll be the first to admit that there are many more exercises to perform than the ones
I’m going to introduce and describe. These are just the ones that I’ve found to be most effective
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for the wrestlers that I’ve worked with. Rather than fill this eBook up with tons and tons of
exercises and descriptions to make it big and give you a false sense that you got a great deal,
I’ve only put in the exercises that I know work because I’ve seen my wrestlers improve their
performance on the mat.
Alright, enough with the talk; time to get to work!
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Box Squat
Intro
The squat is by far the mother of all exercises. Although it sometimes gets a bad
rap, when performed correctly you are able to use about 70% of the total muscle in your
body. The squat will build legs stronger than you could ever imagine and help you battle
successfully through almost every wrestling situation known to man. I have all of my
wrestlers squat and the majority of their squats are done on a box.
World renowned strength coach Louie Simmons has identified four distinct
benefits of box squatting as opposed to free squatting. First, the time of the eccentric
(lowering of the weight to the seated position) is much shorter during a box squat in
comparison to a free squat. As a result, soreness from the workout is reduced, allowing
you to recover much faster. Now, you may be one of those people who judges the
effectiveness of a workout based on how sore you are. But let me ask you, in your quest
to become a champion wrestler would you rather be sore for days at a time and have
trouble practicing, or would you like to practice with a high level of intensity the day
after, or even hours after a heavy squat session?
The second benefit of box squatting is that you will always know the depth to
which you are squatting. It will take all the guess work out of whether or not the depth
of each of your reps is sufficient and simply let you concentrate on lifting the weight. It
is unfortunately common to see squat depth getting higher and higher as the weight
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gets heavier and heavier. With a box underneath you, you know whether or not you’re
getting to the desired depth.
The third benefit of box squatting noted by Simmons is increased flexibility. For
example, if your form falls apart in an attempt to reach a parallel depth simply raise the
height of the box and lower it over time as your technique gets better and your hip
flexibility increases. With increased hip flexibility you are not only able to squat deeper,
but more importantly, you are better able to apply force in compromising positions on
the wrestling mat. The more flexible your hips are the better chance you have at
coming out on top in scramble situations and the less chance you have of sustaining an
injury.
Finally, a fourth benefit of box squatting is that the eccentric-concentric chain is
broken by pausing on the box before squatting back up. Not only does this make box
squatting sports-specific in general, but it makes box squatting one of the most
wrestling-specific exercises you can perform. Think about the number of times in a
match where you go from a very relaxed state to a very explosive state. This happens
when you shoot takedowns, when you sprawl on an opponent, when you throw an
opponent, when you stand up or break an opponent down from referees position on
the whistle, and when you reach stalemate situations and then power through them.
Increasing your box squat will increase your success in these situations and ultimately,
help you win more matches.
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Building a Box
Building a box is both cheap and easy. However, if you workout at a commercial
gym or at a high school weight room carrying one around with you to and from your
workouts can be a bit of a pain. Necessity breeds invention when you’re looking to box
squat and don’t have a box handy. I’ve constructed boxes out of bumper plates, 100lb
plates, and Reebok aerobic steps. The rule to building a box is if you can stack it and it
won’t collapse or slide when you sit on it, it’ll work.
After you identify your construction materials, the next step is to figure out how
high you’re going to build the box. For wrestling purposes, I would recommend that the
box is never more than two inches above parallel. What is parallel? There are many
definitions, but for our purposes I’ll define it as when the tops of your thighs are parallel
to the ground at the bottom position of the squat.
Why, you ask, is going parallel with your squats so important? Going parallel in
the squat (or any leg exercise for that matter) gets a maximum stretch on both the glute
and hamstring. With maximum stretch comes increased activation. This not only will
get more muscle involved in your squat which will ultimately result in heavier weights
lifted, but it will also help to protect your knees because your hamstrings will be firing
with your quads so you get a nice balanced force around the knee.
Having suggested earlier to never squat above a depth higher than two inches
above parallel, I would like to clarify that there is not a set depth past which wrestlers
should not travel. Barring that you are healthy and you are generally pain free when
squatting, I would say the deeper the better as far as wrestlers are concerned. Why?
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Well, because there are many instances throughout a match where you may end up in a
deep squat position underneath an opponent. Being able to power your way through
the situation to earn a pivotal escape or takedown may mean the difference between
winning a National championship and being a runner-up. Obviously, it is a good idea to
vary the box height every few weeks. Also, if you are relatively new to squatting and/or
are not the most flexible wrestler in the world, it is a good idea that you start on a
higher box and work your way down over time.
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Proper Squatting Technique
Ok, the box is built and you’re ready to start squatting. Before you throw some
plates on the bar and get going, let’s go over a few steps to get you squatting correctly.
Always remember, getting hurt in the weight room training for wrestling is stupid.
Strength training for wrestling is a means to an end - winning more matches.
The first step to a good squat has nothing to do with your technique. Instead, it
has everything to do with your footwear. I highly recommend flat soled shoes for
squatting. Wrestling shoes work great, as do Converse Chuck Taylors. Any sort of
skateboarding shoe or an Adidas Samba Classic work well too, however they do not
provide the ankle support provided by the other two options. Running/tennis shoes
tend to rock back and forth too much which oftentimes leads to missed squats and
injuries. Whatever you do, please don’t go running to your parents asking them for
money for flat soled shoes because I said you had to have them. Make do with what
you have, however, if you have a few extra bucks and don’t want to use your wrestling
shoes in the weight room, I’d suggest investing in a pair of flat soled shoes.
Just like in wrestling, your stance is everything when you squat and that’s why it
is the next step to a good squat. A good, functional stance can be interpreted from as
wide as a power lifting stance to as narrow as an Olympic lifting stance. I’d say find a
happy medium and get into an athletic stance similar to the square stance your coach
showed you when you first joined the team. Your feet should be a little wider than
shoulder width apart. If you’re having trouble sitting back take a wider stance and try
again. I always angle my toes out a bit, about 15-degrees. It makes it easier for me to
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open my hips and sit back. If you want to keep them forward and it works well for you,
by all means keep doing what you’re doing.
The next step is to get the form down prior to getting under the bar. First, begin
with your arms straight out in front of you. This will help you balance as you squat.
Next, initiate the movement by driving your hips back while keeping your chest
tall, your head up, and your lower back arched. Continue to drive your hips back until
you can no longer do so. This is going to feel a little weird because in order to do this
successfully a good amount of your bodyweight is going to be on your heels; something
wrestlers are not exactly used to.
At this point you need to open your knees by spreading the floor. There are a
few tricks you can use to learn how to spread the floor. A verbal cue I use is “rubber
band.” I tell my wrestlers to imagine a rubber band around their knees that’s trying to
pull their knees together. Their job is to resist the force of the rubber band by driving
their knees out so they stay over the ankles. If your knees keep coming in, place a Jump
Stretch band around your knees and perform bodyweight squats while resisting the
inward force of the band.
Another trick to learn how to drive your knees out when you squat is called
"spread the floor." To learn how to do this simply have your coach or lifting partner put
their foot besides yours and have you drive against it in an attempt to push his foot
away from yours. Be sure to keep your foot flat on the ground at all times. Put your
hands on your hips and feel how tight you get when you drive against the other foot.
Watch your knees and notice how they drive out as well.
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Once you open your knees you should be able to sit down to the box. If you did
everything correctly your knees should not have moved forward during the movement
and should still be over the ankles as they were when you were standing. Your shins
should be perpendicular to the ground. It’s important that your chest remains tall
throughout the movement and that there is a constant arch in your lower back.
Now that you’ve paused on the box, it’s time to come off. Keep your chest tall,
your lower back arched, and your abdominal region tight. Never rock back when you sit
on the box and then rock forward to gain momentum to get off; this will take the
emphasis off the hips and place it on the quads. All of your strength to get off the box
comes from your hips. So, with that in mind, spread the floor hard and drive through
your heels concentrating on the power coming from your hips. Continue to drive with
the hips until you are back in the starting position. The lift should look the same on the
way down as it does on the way up.
After you’ve completed a set or two of bodyweight squats with your arms
straight out in front of you, try a few sets with your hands behind your head. Everything
else should look and feel the same.
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Getting Under the Bar
Alright, so you’ve got your technique down and you’re ready to squat. Great,
you’re that much closer to becoming a tank on the wrestling mat. The good news is that
getting under the bar is not particularly complicated. The bad news is that there are a
few places where things can to wrong and lead to injury to your elbows and shoulders.
Here are the steps to finding a place (for the bar) on your back that’s both comfortable
and functional.
First things first, you have to find a grip. Generally, the closer your grip, the
better since it will create a more stable “shelf” for the bar to rest on. Being a wrestler,
you are more than likely flexible in the shoulders so getting a somewhat narrow grip
shouldn’t be too difficult. Don’t worry if things don’t feel comfortable right away. I
battled with my hand placement for years until I finally found something that worked
best for me. That’s the key: do what works best for you.
The next step is to get the bar on your back. Slide your head under the bar and
drive your chest up so that the bar rests against your upper back/shoulders. Squeeze
your shoulder blades together as tight as possible and pull the bar into your traps
causing them to be driven up towards your ears. Avoid carrying the bar high on your
traps and/or on your neck. It will not only lead to discomfort, but puts you at a higher
risk of falling forward which may lead to a back injury.
Now that the bar is on your back, it’s time to get everything straightened out
with your elbows and wrists. Drive your chest up one last time; this should pull your
elbows under the bar. The closer the elbows are to being under the bar the less chance
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you have of falling forward when squatting. With your elbows under the bar I’ll bet that
your wrists are extended to nearly 90-degrees.
What you’re going to do to help save your wrists is called “rev the bike.” Just like
you would rev a motorcycle, you are going to rev your wrists until they are straight. Do
not let the bar travel up towards your neck while you are doing this; instead, do your
absolute best to keep the bar and your elbows in place.
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Alright, you’re ready to rock and roll. Get your feet under the bar and squat it up
off the J-hooks. Take the necessary amount of steps back to get to the box (set the box
up so you don’t need to take more than one or two small steps back with each foot).
Set up your stance and squat away.
Please note that these pictures are with the Safety Squat Bar. It is the bar of
choice when training my wrestlers because of the way it is designed to both better
challenge the core and upper back as well as because it places less stress on the
shoulders, elbows, and wrists as compared to a traditional straight bar. Obviously a lot
of you reading this don’t have access to a Safety Squat Bar so I wanted to go over the
proper technique on how to carry it on your back so as to minimize the stress on your
upper body.
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When you are done walk the bar forward until you hit the rack, then lower the
bar into the J-hooks. Have your spotter help guide you in to make sure you keep the bar
steady so that you don’t miss the J-hooks. Never try to put the bar on the J-hooks one
hook at a time. This can lead to missing one of the hooks resulting in a nasty weight
room accident and potential injury.
Congratulations. You just performed a correct squat, probably for the first time
in your life. Don’t ever forget how to squat; it is arguably the best lift you can perform
in a weight training session, especially as a wrestler.
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Quick Reference: Box Squat
Muscles Worked: Quads, Hamstrings, Glutes
Stabilizers: Core
Setup: First construct a box that will put the tops of your thighs parallel to the ground when you
sit on it. You can use anything from stacking plates to a bench. You can also buy an adjustable
box for box squatting at www.Elitefts.com. I get all my stuff from them so if I mention specific
pieces of equipment without letting you know where to find it just go to Elite; you'll find it there.
Execution: Take the bar out of the rack by squatting under it and standing up. Step back and take
an athletic stance that is comfortable for you (as your hips get stronger your stance will most
likely start to widen). Start the lift by driving your hips back while simultaneously driving your
knees out. Sit your hips back and down to the box under control to prevent "plopping" on the
box. Dropping uncontrollably to the box (aka plopping) is a great way to injure your back so
make sure you never do this. If you sat your hips back correctly your shins will be perpendicular
to the floor. Pause for a second on the box and stand back up.
Wrestler Usage: Strong legs are needed for everything from sprawling, to finishing takedowns,
to throwing an opponent. I think the box squat is the best way to build strong legs for wrestling
for two reasons. One, you don't get as sore from box squatting as compared to free squatting.
As a result, you aren't forced to hobble around during your wrestling practice thereby
maximizing the benefits of each workout. Two, pausing on the box teaches you to produce a lot
of force from a relaxed state much like you have to do when getting off the bottom or finishing a
shot after your opponent sprawls.
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Squat Variations
Getting tired of squatting with a straight bar? If you have access to them, give
these bars a try for a few weeks.
Safety Squat Bar
There is really no guesswork as to how to get under a safety squat bar. The only
trick is setting it up correctly in the rack. Always make sure that when you unrack the
bar that the camber in the bar is in front of your shoulders, not even with them.
If you’re lucky enough that your gym has a SSB I’d suggest using it as much, if not
more than the straight bar. Why? Because it is simply the best bar for a wrestler to use
for any exercise that requires a bar to be on the back. One of the reasons I like this bar
so much is because you don’t need to worry about carrying the bar on your back which
takes a huge stress off your shoulders and wrists (which take enough of a beating as it is
during practice and matches). Another benefit is the way the bar is made. It pulls you
forward while you are squatting, lunging, performing good mornings, etc. This mimics
the way an opponent feels as he/she sprawls on your leg attack. I’d go so far as to say it
is the most functional training tool for wrestlers ever invented. If your gym does not
have one and you have a couple hundred bucks you’ve been saving for a rainy day, I’d
almost suggest buying one and asking if you can store it at the gym and/or bring it with
you to workouts, as big of a hassle as that sounds.
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Cambered Bar
Using this bar is similar to using a straight bar as far as position on your back
goes. However, hand position is different from what you are used to with a straight bar.
Instead of holding the top of the bar, you hold the bars that come down to your sides.
The cambered bar is another great way to give your shoulders and wrists a break when
you’re feeling especially beat up. It’s also a great indicator of your technique and
efficiency. When the bar swings back and forth it’s “telling” you that your technique is
breaking down and you’re losing the initial smoothness you had earlier in the workout.
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Manta Ray
More than likely you’ve seen one of these before. Heck, you may even use it.
The Manta Ray is pretty common and offers an inexpensive alternative to squatting.
Feel free to substitute the Manta Ray for squatting for a few weeks to provide your body
with a new stimulus for further progress. The higher bar placement will challenge your
core a bit more and help to activate your quads more than what they are used to with a
lower bar placement when straight bar squatting. Although it’s no safety squat bar, it is
a good alternative.
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Front Squat
Begin with the bar set in the rack at a height you would use if you were
squatting. Instead of getting under the bar and placing it on your upper back, you’ll
slide under keeping the bar in front of you, so it is supported on your shoulders across
your upper chest. Cross your arms and bring your hands to the opposite shoulder to
secure the bar on your shoulders. Unrack the bar and setup a stance that is no wider
than shoulder width apart.
Once you are in position begin the descent by pushing your hips back like you
would for a squat. Just like in the squat you want to focus on keeping your knees from
drifting past the middle of your foot. Squat down until your thighs are at least parallel
to the ground. Most of the time I’ll have my wrestlers go as deep as they can. If you’re
having trouble with learning the technique use a box for a while and slowly lower the
height over time just as you did with your squat. One of the primary reasons I think all
wrestlers should perform front squats is because, similar to the Safety Squat Bar, it
mimics the feel of an opponent sprawling out on your leg attack. Combat the forward
pull of the bar by driving your elbows and chest up and squeezing your abs.
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Zercher Squat
This is by far one of the top five hated exercises by all of my wrestlers. Zercher
squats are extremely taxing on the body, but then again, so is wrestling, so deal with it.
The movement from the lower body is the same as it is for any other squat; the
placement of the bar is the only thing that is different. Instead of carrying the bar on
your back or on your shoulders, you will be holding it with your arms in the crook of
your elbow. If you’re using a straight bar, you can alleviate some of the discomfort in
your arms by putting one of those squat pads on the bar. Because you won’t find one of
those in my gym (except for this picture!), we use the fat bar which works just as well, if
not better.
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Squat Safety
Because the squat is such a complex movement, a lot of things can go wrong
when things get heavy. Being proactive by setting up safety pins and learning how to
spot are two ways you can stay injury free in your quest to become the best.
Setting up safety pins is the first step to safer squatting. Although they are self
explanatory in how to use them, it is important during your warmup sets to pick the
right height. Find a happy medium between too high where they may bump the bar on
a heavy squat that causes you to lean forward a little more than usual and too low so if
you need to bail either forwards or backwards you don’t need to go more than 2 or 3
inches before the bar hits the pins. Cheaper racks and/or those designed by people who
haven’t touched a weight in their life may only have spacing for safety pins every 3+
inches. Sorry to say, but you’re going to have to deal with it. Just tell your spotter(s) to
be extra alert, especially if you’re going for a new max.
Being a good spotter is the best way to stay injury free while squatting. With a
good spotter, as long as you’re not being overly aggressive with adding weight, you
almost don’t even need safety pins (always use safety pins, I’m just trying to make a
point about the importance of being a good spotter). Being a good spotter requires you
to know exactly what the lifter wants whether it is a liftoff, help guiding the bar back to
the rack, where they want you to spot, how many reps they’re going for, how much help
they want if they begin to struggle on a rep, etc. It is important to gather as much
information as you can about the lift about to take place prior to it occurring. It will take
all the guesswork out and enable your partner to totally focus on the task at hand.
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Because most squats are lost due to the lifter falling forward I’ve found the best way to
spot is with your forearms by the lifters ribs and your hands in front of their chest ready
to catch their shoulders. If the lifter begins to lose the lift grab their shoulders with your
hands and pinch their ribs with your forearms and help them stand up. Obviously a
problem exists if a female wrestler is squatting with the style of spotting I’m detailing, so
always be sure to ask them how they want to be spotted.
If there are 3 or more available spotters it wouldn’t hurt to have one on each
side of the bar as well, especially if the wrestler is going for a heavy lift.
Again, as a spotter you should know exactly what the lifter wants from you.
Always use your best judgment and know when to allow your partner to grind through a
rep and when to help them as much as you can. Obviously, the more you lift with
someone the better you’ll know what they want and expect from you as a spotter.
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Increasing the Intensity Using Contrast Methods
Intensity is simply a percentage of your one rep max; the heavier the weight, the
higher the intensity. Therefore, all we are looking to do here is essentially increase the
poundage you’re carrying on your back. Easier said than done right? There are a few
tools I use to increase the resistance throughout the lift to continually challenge my
wrestlers. Although these methods will not immediately add actual plates to the bar, it
will add additional resistance at more advantageous, power producing joint angles.
Accommodating resistance is essentially the use of specific training tools that
provide a greater challenge to the wrestler as they reach stronger joint angles during a
lift. The phrase “a chain is only as strong as its weakest link” can be applied here. Have
you ever been to a gym and seen a guy getting all fired up to squat a bar loaded up with
plates? Then, after all the hoopla he finally gets under it and only moves it about 3
inches. Instead of checking his ego at the door, he chose to work in a range of motion
that he is strongest in.
Accommodating resistance will give you the feel for weights that are near or
above your max while allowing you to lift them through a full range of motion. As you
squat to the box, the poundage added by the accommodating resistance decreases.
Then, as you squat up and reach more advantageous joint angles (like those last few
inches all the other gym goers never squat beyond), the load becomes heavier forcing
you to accelerate throughout the entire range of motion. In a nutshell, methods of
accommodating resistance will help you to become stronger and more explosive, two
things every wrestler needs.
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I use two different “toys” to provide accommodating resistance for my wrestlers:
bands and chains. Both of these can be purchased at www.EliteFTS.com. Although
making your own set of chains is fairly easy, finding a heavy duty logging/trucking
company that carries them is anything but. Look in your local phone book, but don’t
sweat it if you can’t find a place that sells them. Most chains offered at your local
hardware store only go up to 1/3” which won’t cut it.
For those looking to make them, listen up. You’ll want to get multiple 5-foot
lengths of 5/8” chain, lots of carabineers, and two 8-foot lengths of a light chain with
large enough loops to fit the carabineers through. After you get everything assembled,
step one is to attach the light chain to the collar of the barbell using a carabineer.
Step two requires you to attach a carabineer to the middle link of one of the 5foot lengths of 5/8” chain.
The final step is to attach the 5-foot length of 5/8” chain to the light chain on the
bar. You want a few links to be on the ground at the top of the squat in an effort to
prevent chains from flying all over the place as you squat. Nearly all of the 5/8” chain
should be on the floor at the bottom of the squat. Obviously this will depend on both
the height of the wrestler and the depth of the squat.
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I use bands two ways when squatting. One way is to attach the bands at the
bottom of a power rack and loop them up to the bar. Always make sure that there is
some tension in the bands when you are is sitting on the box. This setup results in the
highest band tension at the top of the squat and the lowest at the bottom. As you squat
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up the band gets tighter and provides more resistance. For most wrestlers I don’t think
there is any need to invest in bands bigger than the Light Jump Stretch band. However,
if you are squatting over 500 pounds, you may want to look into a pair of Average
bands.
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Now I know not every wrestler has the luxury of training at a well stocked
hardcore gym. So for those of you working out at a health club or at your high school an
alternate band setup you can use without too much of a hassle is to attach the bands to
dumbbells. Hex dumbbells will obviously be your best bet here, but if they are not
available just get a bunch of 2.5 and 5 pound plates and wedge them along side of the
dumbbells. Never make a knot and wrap the band around the handle from there,
always knot the band down if you’re looking to increase the tension. If you only use one
knot and then wrap the band around a few times the force of your squat may cause the
dumbbell to unravel from the band like a yo-yo.
The other way I use bands when squatting is by looping them around the top of
the power rack and dropping them down to the bar. This is commonly referred to as the
lightened method. I like to make sure there is very little to no tension at the top of the
squat. This setup results in the highest band tension at the bottom and the lowest at
the top of the squat allowing for heavier bar weights. As you sit to the box the bands
lengthen and increase their tension providing additional power out of the hole with very
little assistance being provided at the top.
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Deadlift
Intro
At one of his seminars, Elite level power lifter Jim Wendler once said that if he
were stranded on a desert island and had to choose one exercise that he could “take
with him” he would undoubtedly pick the deadlift. The deadlift is another compound
lift that works basically every posterior muscle of the body including the hamstrings,
quads, glutes, and the muscles of the lower and upper back. It builds tremendous back
and hip strength as well as a bone crushing grip. These reasons, among others, make
the deadlift an easy choice for our other core lower body movement.
I remember the first seminar I went to as a young gunner still enrolled at Ithaca
College. It was an Elite Fitness Systems two day event on the ins and outs of force
training presented by Jim Wendler. The second day of the seminar was a hands on
session in the weight room. We must have spent three hours on squat technique and
another two on benching. Instead of reviewing the deadlift for a few hours after that,
Wendler immediately went into supplemental lifts and the proper execution of those.
Without thinking I blurted out, “What about the deadlift?” Mind you, I was all of 165
pounds at the time surrounded by 250 plus pound men who could all lift a house if they
wanted to. Jim looked at me and said, “What about it. Just bend over and pick the bar
up.”
At first I felt like he just didn’t feel like going into detail on how to deadlift. Now
that I’ve been pulling for a few more years and have done a lot of reading on the
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subject, I’ve begun to realize that there are not nearly as many tricks to deadlift as there
are squatting. However, if you forget about your technique you will not be able to lift as
much weight and, more importantly, you will run the risk of serious back injury.
Deadlifting is arguably the best way to increase your hip and lower back
strength; muscles that will help in nearly every position on the mat. There are two
variations I will cover in the following sections: conventional and sumo deadlifting. The
conventional deadlift will build an iron back while the sumo is used more for the
construction of a pair of championship winning hips.
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Conventional Deadlift
Like the squat, the first step to a good deadlift begins with your footwear. Lucky
for you, wrestling shoes happens to be one of the top choices of world class deadlifters.
If you have a pair of flat soled shoes for squatting you can always use those too. Much
like for squatting, I’d recommend against using running/tennis shoes for deadlifting.
The footing you choose is the next step in a big pull. For conventional deadlifting
I’d suggest keeping your feet directly under your hips with your toes straight forward.
Keeping your feet directly under your hips will prevent your knees from caving in to get
to the bar, and also allow you to take a grip that is as close to shoulder width apart as
possible. A trick I learned from Dave Tate is to hang from a pullup bar and let yourself
drop. The foot placement you land with will be the same as your conventional deadlift
stance.
Take a grip that is anywhere outside of where your legs are. Obviously the
further out your grip is the longer the distance you will have to travel to complete the
lift. I’d suggest taking a grip that is just outside your legs and directly below your
shoulders. The grip you take should not cause your knees to cave in towards each other
at anytime during the lift.
There are two grips I would suggest playing around with. My favorite is an
alternate grip where one hand is supinated (palm facing away from you) and the other
hand is pronated (palm facing you). I feel this is the best grip to take because it allows
the lifter to handle the most weight without the aid of lifting straps. On a side note,
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because grip is so important in wrestling, I feel wrestlers should very rarely, if ever, use
lifting straps.
The other grip you could try is a pronated grip where both palms are facing you.
Although I rarely use this grip, if you are deadlifting lighter weights in an effort to learn
different Olympic lifting techniques, this is the grip you would want to take.
Alright, your stance is set up and you have your grip. You are just about ready to
start deadlifting, but there is a key step coming up that may mean the difference
between developing tree trunk legs and an iron back and suffering an injury that causes
you to miss the season. You must get your hips down and back and bring your chest and
shoulders up to flatten your lower back. By doing this you will not only get more leg
musculature involved, but you will ensure that your back is protected so long as it does
not round out/flex during the deadlift. What I do to get into this position is grip on the
bar to balance myself while I drive my chest up and sit my hips back. As I do this my
bodyweight slowly shifts from my toes to my heels. Much like the squat, this position
may feel a little uncomfortable being a wrestler because a majority of your bodyweight
needs to be on your heels.
Obviously not everyone is going to be able to conventional deadlift the way I am
describing it. Limb length, strength, preference, and flexibility all factor into deadlifting
style. The important thing to keep in mind is that the back remains flat throughout the
lift. Have your coach or partner watch you while you lift to give you feedback on your
technique. If your back begins to round stop the set.
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Now that you’re in the correct starting position, it’s time to learn how to
deadlift. The conventional deadlift is one of the most poorly executed lifts behind the
squat and Olympic lifts. However, proper execution can be broken down into two
simple stages.
Stage one of the lift is from the floor to the top of the knee. After you are set up
and ready to lift the first thing you need to do is begin to ease into the weight. Once
your body becomes tight and you've sat back as far as you can explode up with the bar.
You need to pull back with as much force as you can while simultaneously driving your
feet into the ground. If you hesitate on a heavy weight you will lose that crucial time to
build momentum. Inability to get momentum going could be the deciding factor
between a successful lift and another miss that makes you frustrated. Make sure that
you are staying tight and your back remains flat especially during the initial stage of the
deadlift. From the moment you start pulling you have to have the mind set that you
won’t stop until you are at the top. It’s like sudden death in a wrestling match. You and
your opponent get set and when the referee blows the whistle it’s everything you’ve got
until the final whistle blows. That’s how you deadlift successfully, no exceptions.
Keep your hips as low as possible during stage one to keep your knees from
locking out too early; this will also help incorporate your legs in the lift instead of leaving
it up to your back. Pull the bar in a straight line up to your knee, dragging it up your
shin. This generally won’t feel good but will minimize the stress on your back. You can
reduce some friction on your skin by applying baby powder to your shins prior to
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deadlifting. Do your best to keep the baby powder off the parts of the bar that you’re
going to grip because it will oftentimes cause your hands to slip.
Stage two is from the top of the knee to lockout. Once you clear your knee the
biggest thing you need to worry about is making sure your knees and hips lock out at
the same time. Pull your shoulders back hard and drive your hips as forcefully as you
would if someone was shooting a double leg on you. Keep the bar tight to your legs
throughout.
This will help you lockout your hips sooner and keep the weight closer to your
center of mass, making the lift easier leverage-wise for you. Continue pulling up and
slightly back until your hips and knees are locked out and you are standing with the bar.
Hold the bar at the top for a second before lowering the bar back to the floor. In an
effort to prevent the bar from crashing into your knees and/or shins (especially if you
are using bumper plates), don’t ever drop the bar at the top of a deadlift.
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Quick Reference: Conventional Deadlift
Muscles Worked: Hamstrings, Quads, Glutes, Low Back
Stabilizers: Core, Traps
Setup: Set a bar across the safety pins so that it is a few inches below your kneecap when you're
standing next to the bar.
Execution: A conventional deadlift places more of an emphasis on the low back and is
characterized by taking a grip that is outside your legs with your feet directly under your hips.
Take an alternate grip (one hand has an overhand grip and one hand has an underhand grip) on
the bar. Lower your hips and arch your back so that at the very least your back is flat, if not
slightly arched. From there maintain a tight core to prevent any rounding at the back from
occurring and stand up with the weight while keeping it tight to your legs throughout. Lower the
weight back to the ground, reset your back arch, and repeat for the predetermined number of
reps. Please note that I always start my wrestlers from the pins so as to better allow them to
learn how to properly arch their backs and sit their hips back. So the pictures to follow are of
both a deadlift from the pins and a deadlift from the floor.
Wrestler Usage: Because both a strong pair of hips (for things like better sprawls) and a strong
back (for lifting opponents) is needed to be a successful wrestler I'm not going to how one style
of deadlifting may help you more than the other. Deadlifting is going to strengthen your entire
posterior chain (hamstrings, glutes, low back) which are necessary for everything from shooting,
to finishing shots, to lifting your opponent, to applying pressure on top (especially when riding
legs). Additionally, strengthening your back by deadlifting is going to make you more resistant to
injuring your back and sidelining you during the season.
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Sumo Deadlift
Just as it sounds, the sumo deadlift is a wide stance deadlift that looks like it is
performed in a stance a sumo wrestler would take. When done consistently and with
intensity sumo deadlifting will eventually make your hips stronger than you could ever
imagine. Setup for a sumo deadlift is a little bit more open to interpretation than its
conventional counterpart. Obviously, the wider you have your feet out, the less the bar
has to travel, ultimately meaning a shorter distance you have to travel. A wider stance
could possibly mean more weight on the bar, however, you have to understand that
successful sumo deadlifters train for a long time and slowly work their feet out as they
become stronger and more accustomed to the lift. For wrestling, I suggest keeping your
shins within the outer rings of the bar for two reasons. Number one, because like I
mentioned earlier, most lifters practice for months to move their stance out. More
importantly though, with your feet a little closer together the movement mimics
throwing your hips into an opponent as he/she is attacking your legs or lifting an
opponent in a reverse gut wrench in Greco-Roman. I rarely see wrestlers get great hip
power in a really wide stance, so don’t get carried away with working your feet out to
where they touch the plates on either side of the bar.
The steps to a successful sumo deadlift are the same as they are for the
conventional style, the foot and hand positions are just reversed. Step one, is to get
your stance. Position your feet in a way that allows your shins to be in line with the
outer rings on the bar. Put the middle of your foot under the ring in order to do this.
Angle your toes out like you would if you were squatting.
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The next step is to take your grip. To minimize the bar path and make the
deadlift a little easier, try to keep your hands directly under your shoulders. Choose
either the alternate grip or the pronated grip, lock it up and get ready to pull. There is a
quick in between step that I do to make sure my shins and the ring are in line with each
other. I simply pull myself into the starting position to see if everything looks and feels
ok. If everything feels good to go simply raise your hips up again and pull them back
down into position much like you would do for a conventional deadlift. Your shoulders
should be tall, your hips down and back, and your knees are behind the bar.
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The first stage of the sumo deadlift is from the floor to your knee. In this part
you want to keep your butt low to keep your knees from locking out early which takes
the emphasis off your hips and forces your back do most of the work. Keep your chest
high, shoulders back and your head slightly up. Your pulling motion has to be the same
as with the conventional deadlift – it has to be an explosive motion with no rest or
hesitation during the movement.
Stage two is from the knee to lockout. Once you are past your knee start pulling
up and back on the bar as you would for the conventional deadlift. This will help bring
the bar over your thighs and help your hips to lock out. Keep your shoulders back and
drive your hips forward to lock out the lift. Follow the same procedure you would when
lowering the deadlift to the floor as you would with a conventional deadlift.
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Deadlift Variations
Here are a few alternatives to the deadlift that I suggest you make a part of your
training program after you have mastered both deadlift techniques.
Deadlifting From Pins
Deadlifting from pins, commonly referred to as "pin pulls," is a great way to
handle heavier weights to better challenge your hips, hamstrings, glutes, back, and grip.
The deadlifting technique is the same; the bar is just elevated on a set of safety pins in a
power rack. It’s a great way to learn how to lockout heavy weights and, more
importantly, because you can handle heavier weights due to the shortened range of
motion, is a great way to build confidence a few weeks before a big match or
tournament. If you’re having trouble keeping your back flat and/or getting down to the
starting position, try pin pulls and lower the height over a few weeks as your flexibility
increases as well as your familiarity with the movement. In an effort to prevent injuries
avoid pin pulling weights that are more than 110% of that which you can deadlift off the
floor.
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Deadlifting Off Blocks
The opposite of pulling from pins, pulling off blocks is a great way to increase
your strength used to start the deadlift. I'd suggest using the conventional deadlift only
for this variation for fear that the blocks may slip from underneath you when attempting
to pull sumo style. However, if you are able to find something that you can prop against
the rack so it won't slide out, if you have access to a Reebok aerobics step, or if you have
built a short, wide platform that you can stand on with a loaded deadlift bar without it
breaking you can deadlift sumo all you want this way. I would recommend deadlifing off
of a 3-6" raised platform.
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Trap Bar Deadlifts
I’m confident you have seen this bar before as they are fairly common in most
gyms. This is a great piece of equipment to use when you want to take some of the load
off your back and place it more on your legs. The setup is the same as a conventional
deadlift although your knees may come a little bit forward because you pull straight up
instead of up and back like you would with a straight bar deadlift.
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Fat Bar Deadlifts
The setup for this deadlift is the same; the only difference is the circumference
of the bar. I’ve seen 2-inch bars at some commercial gyms, although they are not
common. The regular use of a fat bar for deadlifting, among other exercises, will
undoubtedly increase your grip strength, something every wrestler could not have
enough of. You can measure your increase in grip strength by comparing your fat bar
deadlift max to your regular deadlift max. The closer your fat bar deadlift max gets to
your regular bar deadlift max the better your grip is getting. If you can deadlift two and
a half to three times your bodyweight with a fat bar you can be sure that you not only
have a strong pair of hips, but that you also have bone crushing power in your hands.
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Deadlift Safety
Although there is no way to spot a deadlift, there are some safety concerns that
you should keep in mind on pulling days. First and foremost is to know when to quit.
I’ve coached many different athletes before, but the athletes I coach that never know
when to quit are the wrestlers. Know what your limits are for the day and don’t push
them. Remember you should never get hurt in the weight room. Obviously there’s
always a chance you will, but don’t increase those chances by being hardheaded. Rule
two, which I mentioned above, is to avoid lifting over 110% of your max deadlift when
performing pin pulls. The final thing to keep in mind which will help keep you safe in
your quest to get stronger is to not slam into the deadlift. Instead, ease into the pull a
little which will help tighten up your body before you put everything you’ve got into the
lift.
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Increasing the Intensity Using Contrast Methods
Using chains to provide accommodating resistance to a deadlift is just about the
easiest setup you’ll ever see in a weight room. Beware though; pulling against chains
can sometimes be a headache because the chains get stuck under the plates in between
reps. Here’s how I use chains with deadlifting and how I prevent the chains from
interfering with the lift. Simply drop a chain over the bar and take both ends and
connect them with a carabineer.
In order to keep the chains from obstructing your deadlift you will to deadlift in a
rack. If you're deadlifting conventional put the chains on the end of the bar before the
rack ends so that the rack separates them from the plates.
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If you're deadlifting sumo attach the chains in the middle of the bar and take
your stance around them.
Bands are used for deadlifting the same two ways they are used in other lifts.
They can provide resistance or assistance.
Setting up bands for the lightened method is easy, so we’ll go over that first. All
you need to do is set the safety pins high on the rack and run the bands from the pins to
the bar. The only difficult decision is how much assistance you want the bands to
provide off the floor. I usually set the pins high enough where the last three or four
inches of the deadlift are unassisted by the bands. Much like when you pin pull, you
want to set the bands up in a way that provides you with no more than a 10% increase
with what you do off the floor.
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Using bands to provide resistance in the deadlift is a bit more complicated
without access to a special platform. Here are some of the ways to set this exercise up.
Knot the band to the base of a power rack at either end. Pull the band across the top of
bar and attach it to the other end of the rack with a carabineer.
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Another way to set this up is by taking two of the heaviest pairs of dumbbells
you can find and running a band between them over a bar. If you're not using hex
dumbbells, remember to anchor the dumbbells by wedging plates under them or
placing them alongside the rack.
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Bench Press
Intro
The bench press is undoubtedly the most popular of all exercises. If somebody
finds out you lift weights their first question is almost always, “How much do you
bench?” Bench pressing is a great way to build upper body strength. Although it is not
the most functional lift for wrestling, it is still an important component when looking to
increase total body strength for the sport and maintain muscle balance.
The flat bench press is similar to the squat in that there is a lot to remember
when it comes to having correct technique; there is a lot more to it than simply lowering
the bar to your chest and pushing it up.
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Proper Bench Pressing Technique
When you lie down on the bench the first thing you should do is get your grip. A
good strategy is to vary your grip in training to increase your strength in a variety of
positions. A grip with your index fingers outside of the rings should the widest you go.
A grip with your index fingers on the edge of the knurling where your hands are
shoulder width apart would be the closest. Find a grip that you’re both comfortable and
strong with. Always wrap your thumbs around the bar for safety.
The second thing you should do is pinch your shoulder blades together. As you
do this your chest should elevate a little as your mid back starts to come off the bench.
Keep your shoulder blades pinched the whole time during each set. This will create a
stable base for you and reduce the amount of shoulder movement during the lift; which
will make stabilizing the weight easier and safer. The bar should be in the J-hooks at a
height that does not force you out of the squeezed shoulder blade position when it is
lifted off to you. J-hooks that are too high can even prevent you from getting a good
shoulder blade squeeze, so when in doubt lower them a few inches. If you are benching
on a nonadjustable bench, you may have to squeeze your shoulder blades together after
the lift off.
The third thing you have to do is determine where to plant your feet. They can
be under the bench or out to the side.
For those new to bench pressing, beginning with your feet out to the side will be
an easier place to start as it will provide more stability during the exercise. However, if
you can maintain your rigid base during the press when your feet are underneath and
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you feel stronger in this position feel free to set up this way. Either foot placement is
effective; the key is finding what position is most comfortable for you.
Foot placement will be your new best friend in bench pressing for one big
reason: leg drive. With your feet firmly planted, drive your heels into the ground. You
should feel your legs and hips tighten up. Your butt should never come off the bench
though, or it is considered a missed lift. Being strict with this will ensure that results and
records are consistent. Learning the leg drive can be frustrating at times but once it
starts clicking you will have much more success under the bar.
Now that you're set up, you're ready to bench. Unrack the bar while keeping
your shoulder blades tight. Bring it out to a spot above you where the bar seems to
naturally want to stay. The bar should almost seem weightless when it's in this groove.
Begin to lower the bar to your chest. Look to touch the bar right below the bottom of
your pecs near the bottom of your sternum. In order to keep your wrists and elbows in
line as you lower it to this spot, you'll need to tuck your elbows in toward your body.
Your forearms should be perpendicular to the floor at the bottom of the bench. Have
your partner(s) give you feedback on how your forearms look in relation to the ground
throughout each set.
As the bar nears your chest begin to drive your heels into the ground in an effort
to meet your chest to the bar. Once the bar touches your chest press it back up until
your elbows are locked out.
As you can see there are a lot of things to keep in mind other than simply
lowering the bar to your chest and pressing it back up. One of the biggest ways I’ve
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been able to successfully teach proper bench press technique to so many wrestlers is by
having them start with the floor press. The floor press does a great job of breaking the
bench press into eccentric (lowering the weight) and concentric (pressing the weight)
portions while eliminating the leg drive. Proper floor press technique is detailed in the
bench press variations section below.
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Quick Reference: Bench Press
Muscles Worked: Pecs, Shoulders (Anterior Deltoid), Triceps
Stabilizers: Lats, Rhomboids, Traps, Muscles of Rotator Cuff
Setup: Position the bar at a height that enables you to pull the bar out of the rack rather than
press it up and out.
Execution: I'd imagine that you're probably familiar with the bench press so instead of going into
step by step execution, instead I'd like to offer up a few pointers that you may not be aware of.
First, before you unrack the bar, squeeze your shoulder blades together as tight as possible. This
will help to not only cut down on the distance the bar has to travel but it will also lock your
shoulders in a position lease likely to get injured. Most shoulder injuries from the bench press
occur when the lifter drives his/her shoulders away from the bench in an effort to finish a rep.
Squeezing your shoulders together before and maintaining that position throughout the lift will
help to prevent this. Second, tuck your elbows slightly towards your sides as you lower the bar
to your chest in an effort to touch the bottom of the sternum and/or near the bottom of your
pecs. This will also help to take some strain off your shoulders.
Wrestler Usage: The bench press isn't the most functional lift for wrestling. However, it is a
great measure of upper body strength and a great confidence booster when it's going up. So
while the bench press may not be the best investment of your time in terms of functional
strength training, it will give you a stronger upper body which will enable you to better control
your opponents, ride them better, and score more points in every position. And if you think
about it, I'm sure Brock Lesnar benches a lot and he's pretty good at manhandling his opponents
in the cage, so why wouldn't it be the same on the mat?!?!
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Bench Variations
Below are some great twists on the bench press that will keep you physically and
mentally fresh, and will also promote strength gains throughout the year.
Floor Press
The floor press is great because it takes the leg drive out of the movement and
forces the lifter to be explosive from a dead stop. Set up like you would for a normal
bench only do so in a rack while laying on the floor. Bring the weight down until your
triceps are completely resting on the ground and hold that for at least one second.
Drive the weight back to the starting position without utilizing any leg drive. Use the
same technique detailed above for the bench press. Static overcome by dynamic (no
motion to motion) exercises are great for wrestlers because they resemble stalemate
situations in matches that are usually stopped by the official. Building static overcome
by dynamic strength by using exercises like floor presses and box squats improve your
chances of scoring in these situations.
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Board Press
Board pressing is simply a shortened range of motion bench press. It’s a great
way to strengthen specific spots of a bench press where you may be weak and is also a
great way to gain confidence with heavier weight. Board pressing is great for the triceps
and will help you lockout more weight when trained consistently. Building a board press
is easy. Go to your local hardware store and pick out a nice long 2x4 or 2x6. Cut one
piece to 24-30 inches and cut the rest to 12-inches. You can either wood screw the
pieces together or use Velcro. Having an adjustable board press by using Velcro to
attach the pieces will save you time and money because you won’t need to
build multiple board presses. When board pressing you can either “touch and go” or
pause on the boards. Both ways are effective so I suggest experimenting to see which
you like best and which carries over more to a bigger bench.
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Pin/Chain Suspended Press
Pin and/or chain suspended pressing is another great bench press option,
especially if your partner bailed on you for the day. All you need to do is put a bench in
a power rack and set the safety pins to the desired height. Lay the bar across the pins
and get into position on the bench. Press the weight, bring it back to the pins, let it
pause for at least one second and press again.
You can do the same press from a chain suspended setup. Drape two thick
chains (I use 3/8” chain you can find at most local hardware stores) from the top of the
rack. Attach one end and a link in the chain from the height you’d like to press from
with a heavy duty carabineer. The benefit of pressing from chains is that the bar won’t
slip when it’s in chains (when it’s on pins the bar will sometimes slip forward or
backward when you go to press) and therefore it feels a bit more like a normal bench
press.
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Fat Bar Bench
Performing any exercise variation with a fat bar will make it more challenging.
The same techniques and variations apply when using the fat bar while you are bench
pressing.
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Bench Press Safety
Spotting the bench press has become quite an art form as of late. I’ve seen
people with just one finger under the bar, I’ve seen people unexpectedly grab the
weight and rack it on a lifter, I’ve seen spotters pull weights off a lifter and then have
the lifter crank out more reps that are assuredly “All you,” and I’ve seen spotter hit their
hands underneath the bar to give the lifter some temporary momentum. None of those
are particularly safe and may result in injury to the wrestler who is benching. The key to
being a great spotter is asking questions. Always be sure to ask your partner before
they start benching how many reps they’re looking to get, if they want a liftoff, and how
and where they want you to spot. Always have your hands under the bar in case it
suddenly drops. If there are extra people available having spotters on either side of the
bar in addition to the spotter behind the lifter will help to ensure the lifter never gets
injured. It is important to keep in mind that if the spotter puts his hands on the bar at
any point during the lift that the lift does not count; so be alert, but don’t be afraid to let
your partner grind through a rep.
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Increasing Intensity Using Contrast Methods
Bands and chains are used with the bench press to develop unbelievable upper
body pressing power. Both setups are easy and they both provide a large carryover to a
bigger bench press.
The chain setup for the bench press follows the exact same procedure that the
squat does. First, attach the light chain to the bar. Then attach the 5/8” chain with a
carabineer to the light chain. Because the range of motion of a bench press compared
to a squat is shorter, I usually leave about half of the 5/8” chain on the floor. That way
the bar weight is not affected at the bottom of the bench by having half of the 5/8”
sections of chain still dangling off the floor.
As with the squat, there are a few ways to set up bands to provide resistance
while bench pressing. If you bench in a raised, bolted down rack, the easiest thing to do
is to double up the bands under the bottom of the rack and run both ends up to the bar.
Also, if you’re lucky enough, your bench will have band pegs on the base, in which case
you can double them up right on the peg and not have to worry about whether or not
the rack is bolted down. Make sure there is some tension in the bands when the bar is
on your chest. Also, be sure that the total bar weight is at least 40% of your max,
otherwise, stay away from doubling up bands.
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Another way to run bands to a bar to provide resistance is to loop them through
dumbbells placed alongside the bench. Simply pulling both ends up to the bar so that
the middle of the band is under the dumbbell handle is a quick way to do this. Also, if
the dumbbells you're using aren't hex dumbbells, wedge some small plates under them
to keep them from rolling when you are benching. I know this sounds like a lot of work,
but believe me, the results are worth the effort.
Bands are also used to provide assistance when bench pressing. Just knot the
band at the top of the rack and pull it down to the bar. Make sure that there is enough
weight on the bar before you pull the bands to it to prevent the bar from being pulled
up and off the J-hooks.
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Chinup
Intro
If the squat is the mother of all lower body exercises, the chinup is definitely its
upper body counterpart, especially when it concerns strength training for wrestlers. It
goes without objection that wrestling is a sport of pulling, yet, the common measure of
strength still seems to be the bench press. Tighter clinches, a higher percentage of
shots finished, a more dominant hand fight, and unyielding pressure on top are just
some of the functions of your pulling strength. Increasing your weighted chinup will
undoubtedly increase your chances of dominating on the wrestling mat.
When I trained NCAA Champion JP O’Connor when he was back in high school,
he could do three strict chinups with 110 pounds attached to his waist. After a year at
college with some continued efforts he was able to do 150 pounds for 2 strict reps.
Now, although there is no denying his abilities as a wrestler; how many people do you
think could effectively sprawl against his pulling strength? There may be a few, but
combine his pulling strength with his other wrestling skills and takedowns are inevitable.
I see it all the time, as the weighted chinups increase with the wrestlers I work with,
their success on the mat and the number of takedowns they score also increases. Based
on my years of working with wrestlers, it is my finding that improving your weighted
chinup will directly improve your success on the mat!
In our society a lot of guys in the gym seem to gauge their success on how large
their chest can get. Chest size is a great indicator of success if you are in some
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narcissistic competition against some other guy fawning over himself in the mirror, but
won’t mean much if you are in on a deep single leg in overtime of the state finals. I
promise if you’re consistent and intense with your attempts to increase your weighted
chinup you will not only have a strong back, but you will start dominating positions that
you once had to bail out on.
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Proper Chinup Technique
The chinup is one of the most common exercises performed in a wrestling room
so I don’t think I need to go over too much here. Take a grip with your palms facing you,
preferably with your hands fairly close together on the bar. I don’t like wide grip
exercises for wrestlers; I do not think they equate to a better performance. Very rarely
do you ever see a wrestler with their arms way out in front of them with their hands far
apart unless they took a very unsuccessful attempt at a double leg.
Pull yourself up by squeezing your shoulder blades together as forcefully as
possible in an effort to pull your elbows to your ribs. I always tell my wrestlers to
imagine a pencil between their shoulder blades and that it is their job is to shatter it.
Keep pulling until your chin is above the bar by trying to touch your elbows behind your
back. It’s not physically possible, but it is a great way to teach your body to get tight
when you reach the top of the chinup; or finally get that single leg pulled in tight to your
chest. That’s the top of the chinup.
Lower yourself back down to a straight arms position. I cannot stress this
enough. Not only is it important to develop strength across the entire range of motion,
but it also allows you to accurately record your workout progress. Going to a straight
arms position at the bottom of the chinup is done for the same reason as squatting to a
box; it takes the guesswork out of each rep. If you can’t complete the set without
cheating, simply make a note and try to get it next week. Performing exercises
incorrectly will not only keep you from getting the results you want, but also will put you
at a greater risk for injury. That’s the beauty of strength training, there’s always another
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opportunity to improve from the last lift and it’s something you should always be
looking to do.
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Quick Reference: Weighted Chinup
Muscles Worked: Lats, Rhomboids, Shoulders (Posterior Deltoid), Biceps
Stabilizers: n/a
Setup: Attach a belt with weight around your waist or place a number of heavy chains around
your neck. Take an underhand grip on a chinup/pullup bar.
Execution: Pull your chest up to your hands until your chin is above bar. Lower yourself back to a
near straight armed position and repeat for the prescribed number of reps. Avoid kicking and/or
swinging to create momentum in an effort to squeeze out additional reps.
Wrestler Usage: Strengthening the muscles responsible for upper body pulling will have you
scoring more takedowns, controlling your opponents on the mat better, and finishing more
matches with pins. It is often said that wrestling is a sport of pulling and yet when I look at a lot
of strength and conditioning programs specifically for wrestlers I see very little pulling going on,
just lots of benching. Wouldn't developing the pulling muscles to function better be a good
investment of your time? I'll tell you who thought it was- J.P. O'Connor. He spent lots of time
with me before going to college and then some time over the summers. I got him hooked on
weighted chinups early on to the point where I've seen him do 2 strict reps with 150lbs around
his waist! I can't imagine too many people who can sprawl on that kind of strength, can you?
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Chinup Variations
I’m sure *as a wrestler+ you’ve tried a bunch of the following, but hopefully there
is something new for you below.
Pullup
Another staple that should be in any lifting program for wrestlers, performing
pullups is a great alternative to weighted chinups and will keep you from reaching a
plateau. Take a pronated grip (knuckles facing you) and pull yourself up the same as you
would if you were to be performing a chinup. More often than not you should take a
grip that is within shoulder width apart. Be sure to begin each rep with straight arms.
At the top your chin should be above the bar with your shoulder blades being squeezed
together.
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Neutral Grip Chinup
There are many ways to perform this type of chinup. Number one is to use a
specially designed chinup bar. The pull is the same, only the grip is different.
If a neutral grip chinup bar is not available, here are some alternatives. The first
is to perform chinups on a T-bar by hooking it over a power rack or chinup bar. Make
sure that you let go of the bar at the same time to keep the T-bar from falling once you
have complete your set. A safer alternative would be to attach the T-bar with a rope or
chain.
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Another way is to use a dip station. Although you will not be able to add weight
this way (unless you have a weight vest), you should still find some way to utilize this
chinup variation to increase your strength. Challenge your abs at the same time by
keeping your legs straight and parallel to the ground throughout the exercise.
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Towel Pulling
Drape a towel or two over a chinup bar or power rack. The thicker the towel, the
more this exercise will challenge the grip. Take a grip and start pulling. Using a thick
rope or a Jiu-Jitsu Gi in place of a towel here works just as well, if not better. At my gym
we use a double weave Jiu-Jitsu Gi. This type of Gi is, from what I'm told by some
friends who are competitive in Jiu-Jitsu, the most durable Gi available. It certainly has
held up well for all the abuse it gets at my place.
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Chinup Safety
Although you should always ask your partner where they would like to be
spotted, I would suggest spotting with one of your hands on their lower back standing
on either side, but never behind. The reason you should never stand directly behind
someone doing chinups is the same reason you wouldn’t stand behind a horse- you
don’t want to get kicked. You should also never spot someone by holding their feet
because you don’t want them to lose their grip and fall on their face. In general, I do
not feel there is a regular need to spot someone doing chinups because the inherent
risks of bench pressing and squatting are not there with chinups. If you begin to reach
failure simply let go of the bar and drop safely to the ground. If you or your partner
want help to get a few extra reps in just be sure everyone knows beforehand so they
can be in the right position to spot when the time comes.
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Increasing Intensity Using Contrast Methods
Adding weight to a belt or wearing a weight vest is the first way to increase the
intensity of the chinup and its variations. Always look to add weight and beat old
records; especially when you feel rested and strong.
Using chains to provide accommodating resistance is another way to increase
the intensity of the chinup; just attach them to a weight belt with a carabineer. Set them
up the way you would for a squat in that when you are at the bottom of the chinup the
chains will be deloaded on the floor and when you are at the top of the chinup most of
the chains will be off of the floor. Don’t spend a bunch of time making it perfect, just get
it to where you’re happy and know you can record the results and be able to easily
duplicate the setup again.
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Bands are used to provide an additional challenge to the chinup and its
variations as well. The first way is band resisted chinups. Attach one end of a band to a
dumbbell and the other to a belt around your waist. Make sure the dumbbell is heavy
enough where it won’t move when you’re performing your chinups. Be careful of the
dumbbell when you let go of the bar after you've done your set
A safer way to perform band resisted chinups is to choke the bands on the base
of an elevated, bolted down rack. In order to keep the pull even, you'll need to use two
bands. Feed the ends of the bands that are not knotted to the rack through a belt. Band
resisted chinups are extremely challenging and should be used by wrestlers who can
already do three weighted chinups with at least half of their bodyweight on a weight
belt or vest.
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Band assisted chinups can be used both for wrestlers who are unable to do
bodyweight chinups and for those who are looking to increase the speed at which they
pull. Simply tie a band to the chinup bar and place your knee through the loop. Only put
one knee through the band so that you always have a free foot to help you get down
when your set is complete.
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Increasing the thickness of the bar or handles on which you are grabbing is a
great way to challenge your grip while increasing your pulling strength. Even though
there are many fat bar handles and attachments, making handles to hang from your
chinup bar is not hard. You can easily make your own thick handles for very little money.
Get two 6-8" pieces of thick PVC pipe (you be the judge on the thickness). Loop a chain
through the PVC pipe and around the chinup bar and attach both ends with a
carabineer. You’ve now got yourself two fat handles for chinups.
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Putting It All Together
Intro
Over the years I have experimented with many different ways to organize
training programs. I’ve tried all of these various methods both on myself and on the
wrestlers I work with. Although there are some situations where I need to do a lot of
individualization for some of my wrestlers with special needs and orthopedic
contraindications, I have come up with a system that will have you reaching your goals
throughout the year.
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Exercise Selection
The first thing you need to do when organizing your training program is to
choose which exercises you’re going to be doing. Most often the two biggest criteria
that will factor into this are what type of facility you workout at and, in turn, what
equipment you have access to, and how many, if any partners you will have available. In
nearly every situation if you have one lifting partner/spotter you should be ok. But it’s
always good to lift with a group of 2-3 other guys. You’ll have more spotters, plate
changers, motivators, technique watchers, etc. All of the wrestlers I train make faster
and better gains when they workout with a group rather than on their own.
When choosing exercises you should pick no more than five exercises from each
category to cycle throughout the program. It is important not to choose more because
you’ll never be able to track what’s making your core lifts increase and what’s not. For
instance, if I use 8 different squatting variations in my program, at the end of the
training cycle I’ll have a much tougher time telling what exercises led to the heavier
squat I achieved. However, if I were only training three different variations and my
squat is up at the end of the training cycle, I’ll have a much better idea as to what I did
to make my squat go up. A good rule of thumb is that if you’re a beginning lifter (say
three or fewer years lifting) choose two exercises from each category plus the core lift
itself. If you’re an intermediate lifter (3-5 years of lifting experience), choose three
exercises plus the core lift. If you’re an advanced lifter (5+ years of lifting experience),
choose four exercises in addition to the core lift. Keep in mind that when I say five plus
years I mean five hard, consistent years of training. Not casual lifting for a few months
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in the off-season at your local health club. If you’re still in high school I would consider
yourself a beginner lifter. I’d imagine there are some high school wrestlers that I would
consider to be intermediate/advanced lifters, but the number of beginners heavily
outnumbers the number of intermediate or advanced. It’s a shame, but I think it’s safe
to say that most high school wrestlers don’t start lifting regularly until they go to
college.
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Using Templates
Creating a template to fit your needs is the key to success with any lifting
program. Before you can construct a template you must first identify your goals. Do
you want to gain strength, build muscle, etc.? Most every wrestler that comes to me
simply wants to get stronger. They’re not worried about gaining muscle, in fact, many
don’t want to because they want to stay in the same weight class as the one they
competed in last year.
The next step is to identify the lifts you feel will best help you to reach your
goals. In our case they are the box squat, deadlift, bench press, and chinup. From
there, choose a few variations of each of the core lifts that you can perform at the gym
you workout at.
Next, you need to pick the number of times per week you want to lift. The
number of days a week you want to lift is determined by your goals. Because all of the
wrestlers I train are serious, year round competitors, I never have them lifting more
than three times per week. Lifting more than three times per week coupled with
numerous practices and camps and regular competitions generally wears them out and
keeps them from making the gains they want. Based on your purchase of this Ebook, I
would assume you are as serious as the State and National Champions I train. Some of
the wrestlers I train only lift twice a week because they want to keep their weight as low
as possible or they’re nearing the end of the season and want to be as fresh and
recovered as possible. Even though no one lifts more than three times a week, if you
would like to work with me on constructing a four day a week program feel free to email
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me. However, if you’re like the high level wrestlers I work with, two or three days a
week is plenty to get the edge you’re after.
Quick Info on the Program
1. I superset everything when I train my wrestlers. Being high school wrestlers, other than
in the summer, there is a limited number of hours that my kids can come in and lift and
therefore, in order to get everyone in comfortably and give them the individualized
attention they need and deserve, I cut down on their workout time drastically by
supersetting everything. A superset does not necessarily mean to go quickly from one
exercise to another. Take the time you need in between sets to catch your breath and
recover, especially in the immediate post-season. This is the time of the year to rebuild
your body after a long season of having to make weight, train for hours a day, compete
numerous times a week, and deal with all the other aspects of life that make the
wrestling season such a mental and physical grind. Anyway, I use letters before each
exercise to indicate supersets. For instance, if you look at Week 1, Day 1 you’ll see the
following first two exercises listed:
Day 1
a. Box Squat (4x8)
a. DB Side Bend (4x12)
Set 1
Set 2
Set 3
Set 4
The “a.” before the Box Squat and DB Side Bend means that those two exercises are to
be performed as a superset. So you’ll do one set of 8 reps on the Box Squat and then do
one set of 12 reps on the DB Side Bend. After the DB Side Bend, you’ll then return to
the Box Squat, add some weight, and do your next set of 8 reps.
2. Sets and reps are listed in parenthesis after each exercise. It reads as follows- (Sets X
Reps).
3. Record your weights in the boxes to the right of the exercise. Each box is labeled “Set 1”
“Set 2” etc. Record the weight you did for the specific set under that column. While I’m
a big believer in looking to beat your records from the week before, the focus of the first
6 or so weeks after the season should simply be on working the muscles and getting
them rebuilt after a long season. I usually have my wrestlers follow a lower rep, higher
set, heavier weight program for most of the year, but I back them off big time for about
the first 6 weeks after the season to let their bodies recover and rebuild.
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Sample 2 Day a Week Templates
Below are 3 templates to use if you want to keep your upper body days and
lower body days separated.
Day 1- Upper
Bench Variation
Chinup Variation
Superset Dumbbell Bench Variation and Row Variation
Superset Overhead Press and Upper Back Exercise
Superset Tricep Exercise and Bicep Exercise
Day 2- Lower
Squat Variation
Superset Lower Body Pulling Accessory Exercise and Flexion Core Exercise
Superset Lower Body Pushing Accessory Exercise and Rotation Core Exercise
Superset Extension Core Exercise and Grip Exercises (1 from each category)
Day 1- Upper
Chinup Variation
Bench Variation
Superset Row Variation and Overhead Press Variation
Superset Upper Back Exercise and Dumbbell Bench Variation
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Superset Bicep Exercise and Tricep Exercise
Day 2- Lower
Deadlift Variation
Superset Lower Body Pushing Accessory Exercise and Flexion Core Exercise
Superset Lower Body Pulling Accessory Exercise and Rotation Core Exercise
Grip Exercises (1 from each category)
Day 1- Upper
Bench Variation
Chinup Variation
Superset Dip Variation and Row Variation
Superset Overhead Press Variation and Upper Back Exercise
Superset Bicep Exercise and Finger Exercise
Day 2- Lower
Squat Variation
Deadlift Variation
Superset Wrist Exercise and Thumb Exercise
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Below are 2 templates that integrate both lower body and upper body exercises
into both days.
Day 1- Upper Push/Lower Pull
Bench Variation
Deadlift Variation
Superset Dumbbell Bench Variation and Lower Body Pulling Accessory Exercise
Superset Dip Variation and Flexion Core Exercise
Superset Finger Exercise and Wrist Exercise
Day 2- Upper Pull/Lower Push
Chinup Variation
Squat Variation
Superset Row Variation and Lower Body Pushing Accessory Exercise
Superset Upper Back Exercise and Rotation Core Exercise
Superset Bicep Exercise and Thumb Exercise
Day 1- Upper Push/Lower Push
Bench Variation
Squat Variation
Superset Overhead Press Variation and Lower Body Pushing Accessory Exercise
Superset Tricep Exercise and Rotation Core Exercise
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Superset Thumb Exercise and Finger Exercise
Day 2- Upper Pull/Lower Pull
Chinup Variation
Deadlift Variation
Superset Row Variation and Lower Body Pulling Accessory Exercise
Superset Upper Back Exercise and Flexion Core Exercise
Superset Bicep Exercise and Wrist Exercise
Below are 3 templates that integrate the full body into each day.
Day 1
Bench Variation
Deadlift Variation
Superset Rotation Core Exercise and Flexion Core Exercise
Day 2
Chinup Variation
Squat Variation
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Day 1
Bench Variation
Chinup Variation
Superset Lower Body Pulling Accessory Exercise and Lower Body Pushing Accessory
Exercise
Superset Flexion Core Exercise and Rotation Core Exercise
Day 2
Squat Variation
Deadlift Variation
Superset Extension Core Exercise and Flexion Core Exercise
Superset Rotation Core Exercise and Grip Exercises (1 from each category)
Day 1
Bench Variation
Squat Variation
Superset Lower Body Pulling Accessory Exercise and Row Variation
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Day 2
Chinup Variation
Deadlift Variation
Superset Lower Body Pushing Accessory Exercise and Overhead Press Variation
Superset Flexion Core Exercise and Extension Core Exercise
Superset Rotation Core Exercise and Grip Exercises (1 from each category)
Below are 2 templates that front load the workout enabling you to recover for
matches later in the week. The heavy workout is best performed on a weekend day or a
Monday at least 2, preferably 3 days before your next minor competition. I'd avoid
lifting heavy weights (working up to 3, 2, or 1 rep maxes) for up to a week before a
major competition.
Day 1- Heavy Day
Squat Variation
Bench Variation
Chinup Variation
Superset Flexion Core Exercise and Extension Core Exercise
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Day 2- Accessory Day
Superset Lower Body Pulling Accessory Exercise and Row Variation
Superset Lower Body Pushing Accessory Exercise and Overhead Press Variation
Superset Upper Back Exercise and Tricep Exercise
Superset Bicep Exercise and Rotation Core Exercise
Day 1- Heavy Day
Deadlift Variation
Bench Variation
Chinup Variation
Superset Flexion Core Exercise and Rotation Core Exercise
Superset Lower Body Pushing Accessory Exercise and Row Variation
Superset Lower Body Pulling Accessory Exercise and Overhead Press Variation
Superset Upper Back Exercise and Bicep Exercise and Tricep Exercise
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Sample 2 Day a Week Workouts
Day 1- Upper
Bench Press (3rm)
Weighted Chinup (3rm)
a. Dumbbell Bench (4x8)
a. Dumbbell Row (4x10)
b. Barbell Overhead Press (3x10)
b. Barbell Upright Row (3x12)
c. Tricep Pressdown (3x10)
c. Hammer Curl (3x8)
Set 1
Set 2
Set 3
Set 4
Day 2- Lower
Box Squat (3rm)
a. Good Morning (4x8)
a. Weighted Decline Situp (4x12)
b. Dumbbell Lunge (3x8)
b. Dumbbell Side Bend (3x12)
c. Weighted Back Extension (2x12)
c. Gripper (2x8)
d. Plate Pinches (2x15sec)
d. Wrist Roller (2x)
Set 1
Set 2
Set 3
Set 4
Day 1- Upper
Towel Chinup (4rm)
Floor Press (5rm)
a. Barbell Row (4x8)
a. Dumbbell Overhead Press (4x8)
b. Dumbbell Shrug (3x12)
b. Dumbbell Incline Bench (3x8)
c. Barbell Curl (3x8)
c. JM Press (3x10)
Set 1
Set 2
Set 3
Set 4
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Day 2- Lower
Pin Pull (3rm)
a. Step-up (4x8)
a. Ab Wheel (4x12)
b. Dumbbell RDL (3x8)
b. Grappler (3x12)
c. Hex Dumbbell Hold (3x15sec)
c. Reverse Curl (3x10)
c. Towel Hang (3x20sec)
Set 1
Set 2
Set 3
Set 4
2 Board Bench (5rm)
Deadlift (3rm)
a. Dumbbell Floor Press (3x8)
a. Glute Ham Raise (3x8)
b. Weighted Dips (3x10)
b. Glute Ham Raise Situp (3x12)
c. Reverse Barbell Hold (3x20sec)
c. Sledge Hammer Leveraging (3x8)
Set 1
Set 2
Set 3
Set 4
Weighted Pullup (5rm)
Safety Squat Bar Box Squat (3rm)
a. Chest Supported Row (4x8)
a. Reverse Lunge (4x6)
b. Cuban Press (3x12)
b. Suitcase Deadlift (3x8)
c. Dumbbell Curl (3x10)
c. Softball Hold (3x20sec)
Set 1
Set 2
Set 3
Set 4
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Day 1- Full Body
Incline Bench (5rm)
Deadlift Off Blocks (3rm)
a. Bodyweight Row (4x10)
a. Power Squat (4x8)
b. Russian Twist (3x15)
b. Hanging Leg Raise (3x12)
c. Dumbbell Finger Curl (3x8)
c. Plate Curl (3x8)
c. Plate Pinches (3x15sec)
Set 1
Set 2
Set 3
Set 4
Day 2- Full Body
Neutral Grip Chinup (3rm)
Manta Ray Box Squat (3rm)
a. Incline Dumbbell Bench (4x8)
a. Reverse Hyper (4x10)
b. Pulldown Abs (3x15)
c. Towel Hold (3x15sec)
c. Reverse Curl (3x12)
c. Hex Dumbbell Hold (3x20sec)
Set 1
Set 2
Set 3
Set 4
Day 1- Heavy Day
Pin Pull (3rm)
Bench Press (3rm)
Towel Chinup (4rm)
a. Hanging Leg Raise (3x12)
a. Dumbbell Side Bend (3x12)
b. Gripper (3x10)
b. Plate Pinch (3x15sec)
b. Softball Hold (3x15sec)
Set 1
Set 2
Set 3
Set 4
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b. Weighted Back Extension (4x10)
c. Band Pullaparts (3x15)
c. Tricep Pressdown (3X10)
Set 1
Set 2
Set 3
Set 4
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Sample 3 Day a Week Templates
Day 1- Upper
Bench Variation
Superset Overhead Press and Upper Back Exercise
Superset Tricep Exercise and Bicep Exercise and Finger Exercise
Day 2- Lower
Squat Variation
Superset Extension Core Exercise and Thumb Exercise
Day 3- Upper
Chinup Variation
Superset Row Variation and Dip Variation
Superset Upper Back Exercise and Pushup Variation
Superset Bicep Exercise and Tricep Exercise and Wrist Exercise
Day 1- Lower
Deadlift Variation
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Thumb Exercise
Day 2- Upper
Bench Variation
Chinup Variation
Superset Bicep Exercise and Tricep Exercise
Day 3- Lower
Squat Variation
Superset Wrist Exercise and Finger Exercise
Below are 4 templates that integrate both lower body and upper body exercises
into all three days.
Bench Variation
Deadlift Variation
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Superset Dip Variation and Flexion Core Exercise
Chinup Variation
Squat Variation
Bicep Exercise
Superset Overhead Press Variation and Lower Body Pulling Accessory Exercise
Superset Pushup Variation and Flexion Core Exercise
Superset Tricep Exercise and Grip Exercises (1 from each category)
Chinup Variation
Squat Variation
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Bench Variation
Deadlift Variation
Superset Overhead Press Variation and Flexion Core Exercise
Superset Bicep Exercise and Grip Exercises (1 from each category)
Chinup Variation
Deadlift Variation
Bench Variation
Squat Variation
Superset Tricep Exercise and Rotation Core Exercise
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Superset Bicep Exercise and Grip Exercises (1 from each category)
Bench Variation
Squat Variation
Superset Dumbbell Bench Variation and Lower Body Pushing Accessory Exercise
Superset Tricep Exercise and Flexion Core Exercise
Chinup Variation
Deadlift Variation
Superset Upper Back Exercise and Bicep Exercise and Rotation Core Exercise
Superset Dip Variation and Lower Body Pushing Accessory Exercise
Superset Tricep Exercise and Grip Exercises (1 from each category)
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Below are 2 templates that front load the workout enabling you to recover for
matches later in the week or weekend. The heavy workout is best performed on a
weekend day or a Monday at least 2, preferably 3 days before your next minor
competition. I'd avoid lifting heavy weights (working up to 3, 2, or 1 rep maxes) for up
to a week before a major competition.
Day 1- Heavy Day
Squat Variation
Bench Variation
Chinup Variation
Day 2- Lower Body Accessory Day
Superset Lower Body Pushing Accessory Exercise and Extension Core Exercise
Day 3- Upper Body Accessory Day
Superset Dip Variation and Upper Back Exercise
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Day 1- Heavy Day
Deadlift Variation
Chinup Variation
Bench Variation
Day 2- Upper Body Accessory Day
Superset Pushup Variation and Row Variation
Day 3- Lower Body Accessory Day
Superset Lower Body Pushing Accessory Exercise and Extension Core Exercise
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Sample 3 Day a Week Workouts
Day 1- Upper
Incline Bench (5rm)
b. Seated DB Overhead Press (3x10)
b. Band Pullapart (3x15)
c. Dumbbell Finger Curl (3x8)
Set 1
Set 2
Set 3
Set 4
Day 2- Lower
Straight Bar Box Squat (3rm)
a. Pull Through (4x12)
c. Power Squat (3x8)
c. Dumbbell Side Bend (3x10)
d. Back Extension (3x15)
d. Hex Dumbbell Hold (3x20sec)
Set 1
Set 2
Set 3
Set 4
Day 3- Upper
a. Weighted Dip (4x6)
b. Dumbbell Upright Row (3x12)
b. Suspended Pushup (3x15)
c. Lying Extension (3x10)
c. Wrist Roller (3x)
Set 1
Set 2
Set 3
Set 4
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Bench Press (5rm)
Deadlift (3rm)
a. Stone Trainer (4x5)
b. Weighted Dips (3x10)
b. Glute Ham Raise Situp (3x12)
Set 1
Set 2
Set 3
Set 4
Weighted Pullup (3rm)
Manta Ray Box Squat (5rm)
a. Step-up (4x6)
Barbell Curl (3x8)
Set 1
Set 2
Set 3
Set 4
a. Log Press (4x8)
a. Glute Ham Raise (4x8)
b. Ab Wheel (4x12)
c. JM Press (3x8)
c. Gripper (3x10)
Set 1
Set 2
Set 3
Set 4
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Pin Pull (3rm)
b. Face Pull (3x15)
b. Weighted Decline Situp (3x10)
Set 1
Set 2
Set 3
Set 4
Board Press (3rm)
Cambered Bar Box Squat (5rm)
a. Dumbbell Overhead Press (4x8)
a. Dumbbell Lunge (4x6)
b. Lying Extension (3x10)
Set 1
Set 2
Set 3
Set 4
a. Cable Row (4x8)
a. Reverse Hyper (4x12)
b. Barbell Shrug (3x12)
d. Plate Pinch (3x20sec)
d. Sledge Hammer Leveraging (3x6)
Set 1
Set 2
Set 3
Set 4
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Day 1- Heavy Day
Floor Press (3rm)
a. Reverse Barbell Hold (3x20sec)
a. Plate Curl (3x8)
a. Softball Hold (3x20sec)
Set 1
Set 2
Set 3
Set 4
Day 2- Lower Body Accessory
a. Barbell RDL (4x8)
a. Straight Leg Situp (4x12)
b. Hack Squat (4x6)
c. Step-up (3x6)
c. Back Extension (3x12)
Set 1
Set 2
Set 3
Set 4
Day 3- Upper Body Accessory
b. Band Resisted Dip (4x6)
b. Dumbbell Upright Row (4x10)
Set 1
Set 2
Set 3
Set 4
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Sample 9 Week In-Season Program
I try to stick to a few principles when organizing training programs for my
wrestlers during the season. The first is to keep the volume low. What I mean by this is
that I don’t like my wrestlers performing a lot of exercises with a lot of sets and a lot of
reps. Practicing, dieting, making weight, and grueling tournaments put enough stress on
the body. The off-season is the time to focus on volume and gaining muscle.
The second principle is to lift heavy. There should be at least two working sets
for each exercise performed. A working set means the set should be challenging and you
should not have more than one or two reps left in the gas tank after the set is
completed.
The third principle is to always look to break your records from last week. This is
especially difficult to do during the season, however, if you’re feeling strong, get after it.
If you’re not, don’t get discouraged, it happens to everyone. Always remember the
weight that you lift doesn’t necessarily determine how good of a wrestler you will be,
but it definitely increases your chances for success.
121
Weeks 1-3
Week 1, Day 1- Upper
Bench Press (5rm)
b. Dumbbell Overhead Press (3x10)
Set 1
Set 2
Set 3
Set 4
Week 1, Day 2- Lower
Box Squat (5rm)
c. Gripper (3x8)
Set 1
Set 2
Set 3
Set 4
Bench Press (5rm)
Set 1
Set 2
Set 3
Set 4
122
Box Squat (5rm)
c. Gripper (3x8)
Set 1
Set 2
Set 3
Set 4
Bench Press (3rm)
Set 1
Set 2
Set 3
Set 4
Box Squat (3rm)
c. Gripper (3x8)
Set 1
Set 2
Set 3
Set 4
123
Weeks 4-6
Floor Press (5rm)
Towel Chinup (5rm)
a. Dumbbell Incline Bench (4x6)
a. Cable Row (4x8)
Set 1
Set 2
Set 3
Set 4
Pin Pull (5rm)
a. Glute Ham Raise Situp (4x10)
b. Glute Ham Raise (3x8)
b. Grappler (3x10)
c. Pull Through (3x12)
d. Reverse Curl (2x8)
Set 1
Set 2
Set 3
Set 4
Floor Press (3rm)
Towel Chinup (3rm)
a. Cable Row (4x8)
Set 1
Set 2
Set 3
Set 4
124
Pin Pull (3rm)
b. Grappler (3x10)
Set 1
Set 2
Set 3
Set 4
Floor Press (3rm)
Towel Chinup (3rm)
a. Cable Row (4x8)
Set 1
Set 2
Set 3
Set 4
Pin Pull (3rm)
b. Grappler (3x10)
Set 1
Set 2
Set 3
Set 4
125
Weeks 7-9
2 Board Press (3rm)
b. Weighted Dip (3x8)
Set 1
Set 2
Set 3
Set 4
a. Pulldown Abs (4x10)
b. Reverse Lunge (3x6)
c. Sledge Hammer Leveragining (2x8)
Set 1
Set 2
Set 3
Set 4
2 Board Press (1rm)
Set 1
Set 2
Set 3
Set 4
c. Sledge Hammer Leveragining
(2x8)
Set 1
Set 2
Set 3
Set 4
126
2 Board Press (1rm)
Set 1
Set 2
Set 3
Set 4
c. Sledge Hammer Leveragining
(2x8)
Set 1
Set 2
Set 3
Set 4
127
Sample 9 Week Off-Season Program
Off-season lifting is when you should put forth maximal effort in reaching your
strength and size goals. With fewer practices and a higher level of nutrition, your body
will better respond to the training you put it through in the off-season. So set your goals
high and train hard. In the program below the core exercises follow a 5, 3, 1 max cycle.
During the first week of performing the new core exercise you'll work to a 5 rep max.
During the second week you'll work to a 3 rep max and during the third week you'll
work to a 1 rep max (except for chinup variations where you'll work to a2 rep max in the
third week).
Weeks 1-3
Bench Press (5rm)
Set 1
Set 2
Set 3
Set 4
Box Squat (5rm)
Stone Trainer (4x5)
a. Step-up (4x8)
a. Ab Wheel (4x10)
Set 1
Set 2
Set 3
Set 4
128
a. Chain Pushup (4x12)
b. Face Pull (4x12)
c. Band Tricep Pressdown (3x12)
d. Gripper (3x10)
Set 1
Set 2
Set 3
Set 4
Bench Press (5rm)
Set 1
Set 2
Set 3
Set 4
Box Squat (5rm)
Stone Trainer (4x5)
a. Step-up (4x10)
a. Ab Wheel (4x12)
Set 1
Set 2
Set 3
Set 4
b. Face Pull (4x15)
d. Gripper (3x10)
Set 1
Set 2
Set 3
Set 4
129
Bench Press (5rm)
Set 1
Set 2
Set 3
Set 4
Box Squat (5rm)
Stone Trainer (4x5)
a. Step-up (4x12)
a. Ab Wheel (4x15)
Set 1
Set 2
Set 3
Set 4
b. Face Pull (4x15)
d. Gripper (3x10)
Set 1
Set 2
Set 3
Set 4
130
Weeks 4-6
Incline Bench Press (3rm)
Towel Chinup (3rm)
b. Upright Row (4x12)
Set 1
Set 2
Set 3
Set 4
Deadlift (3rm)
Hack Squat (4x6)
a. Dumbbell RDL (4x8)
b. Reverse Hyper (4x12)
Set 1
Set 2
Set 3
Set 4
a. Band Pushup (4x10)
a. Cable Row (4x10)
d. Towel Hang (3x15sec)
Set 1
Set 2
Set 3
Set 4
Towel Chinup (3rm)
Set 1
Set 2
Set 3
Set 4
131
Deadlift (3rm)
Hack Squat (4x6)
Set 1
Set 2
Set 3
Set 4
a. Cable Row (4x12)
Set 1
Set 2
Set 3
Set 4
Towel Chinup (3rm)
Set 1
Set 2
Set 3
Set 4
Deadlift (3rm)
Hack Squat (4x6)
Set 1
Set 2
Set 3
Set 4
132
a. Cable Row (4x12)
Set 1
Set 2
Set 3
Set 4
133
Weeks 7-9
Chain Suspended Bench Press (1rm)
a. Dumbbell Ball Bench (4x6)
a. Cable Row (4x8)
b. Log Press (3x8)
Set 1
Set 2
Set 3
Set 4
Good Morning (4x5)
Set 1
Set 2
Set 3
Set 4
a. Suspended Pushup (3x12)
b. Dip (3x10)
c. JM Press (3x8)
d. Dumbbell Finger Curl (2x10)
d. Softball Hold (2x15sec)
d. Sledge Hammer Leveragining (2x10)
Set 1
Set 2
Set 3
Set 4
a. Cable Row (4x6)
b. Log Press (3x8)
Set 1
Set 2
Set 3
Set 4
134
Good Morning (4x5)
Set 1
Set 2
Set 3
Set 4
b. Dip (3x8)
c. JM Press (3x6)
Set 1
Set 2
Set 3
Set 4
a. Cable Row (4x6)
b. Log Press (3x6)
Set 1
Set 2
Set 3
Set 4
Good Morning (3x5)
Set 1
Set 2
Set 3
Set 4
135
b. Dip (3x8)
c. JM Press (3x6)
Set 1
Set 2
Set 3
Set 4
136
BONUS: Lower Body Focused Program
I consider it an honor and privilege to work with any wrestler that decides to train
under my direction. Wrestlers are the hardest working athletes on the planet and it is
truly a humbling experience for me when I am the one chosen out of all the other strength
coaches and trainers out there to take the reins of a wrestler’s physical development.
While I’ve had the pleasure of working with some great young men and some great
wrestlers, this particular program is the exact program I used during the month and a half
before the start of the season and throughout the season for one of my most accomplished
wrestlers. This is the program that prepared him to win his 2nd NYSPHSAA
Championship as well as his 3rd NHSCA Championship. He then went on to sign with
and wrestle at Cornell University where he most recently won the NCAA D1 National
Championships as a True Freshman. He is one of the most gifted wrestlers I’ve ever
worked with, and a great young man at that. While I worked with him from his 9th grade
year on, this program details the first time he was able to train with me consistently one
day a week for an extended period of time. Because he has to travel an hour and fifteen
minutes both ways to get to my gym, most of the work we did together was through
email. Even during this particular training cycle he was only able to make the trip once a
week most weeks to train with me so he still had to lift on his own once or twice a week
(depending on matches) in his high school weight room. Because he expressed to me his
desire to increase his lower body and core strength, we decided it would be best if he
were to do a lower body day with me (one of the reasons this was most appealing was the
137
long list of specialized equipment he would have access to on his lower body days) and
do an upper body and light accessory day on his own.
In this program I’ve included every lower body day he did under my supervision
during this particular training cycle. Additionally, at the end I’ve included the templates
and the workouts that he cycled through on his own. There isn’t nearly as much variety
in these programs due to the fact that he didn’t have access to a lot of equipment; just the
basics.
As a result of his hard work and dedication his squat and deadlift both went up
nearly 100 pounds in the two and a half months I had him lifting hard (before he went
into “maintenance/stay healthy mode” for the last 2 months of the season). His bench
and weighted chinup both went up between 30 and 40 pounds as well. At the end of it all
he wrote me the single best testimonial I have ever received:
“Before I began lifting using Dickie’s system my wrestling skills were getting
marginally better. I’ve now been lifting under his guidance for over five months
now and I have started dominating ALL of my competition. At first I had little
faith in Dickie and his system, but now I would run through a wall if he told me I
would get stronger! I know it sounds crazy, but I would. The bottom line is
Dickie knows what he is talking about. If you want to beat those kids whom
you’ve always lost to and reach a level you never thought possible, I recommend
you start lifting using Dickie’s system immediately.”
There are 18 lower body workouts listed below. Because this wrestler wasn’t able
to make it every weekend to lift, I was able to extend this out a few extra weeks over the
season. However, if you are able to lock in your lifting days you’ll want to start this
138
program and work backwards from 1-2 weeks before the major competitions at the end of
the year. By working back this way the maintenance lifts will start about a month and a
half before the end of the season thereby allowing you time to recover better from lifting
as practice intensity increases for the end of the year. Prior to entering the maintenance
mode, strive to beat your records every week to ensure you get the most of out of this
program.
139
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
Straight Bar Box Squat
(5x5)
a. Hack Squat (4x8)
a. Ab Wheel (4x12)
b. DB RDL (4x8)
b. Split Squat (4x8)
c. Reverse Hyper (3x15)
c. GHR Situp (3x15)
Straight Bar Box Squat
(5x3)
Seated Good Morning
(4x6)
a. Hack Squat (4x8)
a. Ab Wheel (4x12)
b. DB RDL (4x10)
b. Lunge (4x8)
c. GHR Situp (3x15)
SSB Box Squat (5x3)
#2 Pin Pull (4x5)
a. Hack Squat (4x8)
b. DB RDL (4x10)
b. Grappler (4x12)
140
Set 1
Set 2
Set 3
Set 4
Set 5
SSB Box Squat (5x3)
#2 Pin Pull (4x3)
a. GHR Situp (4x12)
a. Back Extension
(4x12)
b. Reverse Hyper
(3x12)
b. DB Side Bend
(3x12)
Set 1
Set 2
Set 3
Set 4
Set 5
Cambered Bar Box Squat
(5x3)
#1 Pin Pull + 4 Chain (4x3)
a. GHR Situp (4x12)
a. Back Extension (4x12)
b. DB Side Bend (3x12)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
a. Cambered Bar Box Squat
(5x3)
a. Ab Wheel (4x12)
a. #1 Pin Pull + 4 Chain (4x3)
a. Back Extension (3x20)
LIGHT WEEK
Straight Bar Box Squat (5x3)
a. Hack Squat (4x12)
a. GHR (4x12)
141
Set 1
Set 2
Set 3
Set 4
Set 5
Straight Bar Box Squat (5x3)
a. Hack Squat + Band (3x8)
a. Band Back Extension (3x8)
b. Pulldown Abs (2x15)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
SSB Box Squat (5x3)
a. Hack Squat + Band
(3x8)
a. Band Back Extension
(3x8)
b. Kettlebell Swing (3x10)
b. Hang Leg Raise (3x15)
SSB Box Squat (5x2)
Trap Bar Deadlift (4x3)
a. Split Squat (3x8)
a. Band GHR (3x8)
b. GHR SItup (3x15)
Set 1
Set 2
Set 3
Set 4
Set 5
Straight Bar Box Squat + Bands
(5x2)
Trap Bar Deadlift (4x3)
a. Weighted Back Extension (4x8)
a. Free Squat (4x8)
b. Walking Lunge (3x8)
b. GHR (3x8)
c. Ab Wheel (3x12)
142
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
SSB Box Squat + Reverse Bands
(5x3)
#2 Pin Pull (4x3)
a. Pause Leg Press (4x5)
a. GHR (4x12)
b. GHR Situp (3x15)
SSB Box Squat (5x5)
a. Free Squat (3x8)
a. DB RDL (3x8)
b. Bulgarian Split Squat (3x10)
c. Hanging Leg Raise (3x12)
c. Pulldown Ab (3x12)
BEGAN MAINTENANCE MODE
Deadlift + Bands (5x3)
a. Straight Bar Box Squat + Bands
(4x3)
b. Pause Leg Press + Bands (4x6)
b. Back Extension + Bands (4x6-8)
c. Zercher Harness (3x8)
c. Rope Climb (3x)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
Deadlift + Chains (5x3)
a. Zercher Harness (4x3)
b. Pause Leg Press + Bands (4x6)
b. Back Extension + Bands (4x6-8)
c. Reverse Lunge (3x8)
c. Rope Climb (4x)
143
Set 1
Set 2
Set 3
Set 4
Set 5
Zercher Harness (5x5)
SSB Box Squat (4x4)
a. Suitcase Deadlift (3x8)
b. GHR Situp (3x12)
b. Rope (4x)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
Deadlift (5x2)
Free Squat (4x3)
a. Zercher Reverse Lunge
(3x4)
a. DB RDL (3x6)
b. Rope (4x)
Med Ball B/W Leg Toss
(8x3)
a. Power Squat + Band (4x4)
a. Stone Trainer Lift (4x4)
b. Back Extension + Band
(4x8)
b. Rope (4x)
Deadlift + Bands (5x3)
SSB Box Squat (4x3)
a. Front Squat (4x6)
b. Bulgarian Split Squat
(3x8)
b. GHR (3x8)
c. Hanging Leg Raise (3x15)
144
Set 1
Set 2
Set 3
Set 4
Set 5
Deadlift + Chains (5x2)
SSB Box Squat (4x2)
a. Free Squat (3x6)
b. GHR (3x8)
Rope (4x)
145
Upper/Accessory Template and
Programs
The lower days listed above were always done on Sundays simply due to the fact
that that was the only day he could really make the trip to my gym to train with me. The
upper days were usually done on Monday in an effort to get all of the heavy stuff out of
the way early in the week so he was fresh for matches and tournaments. The accessory
day was a floating day that depended on his match schedule. It was designed where it
was not imperative that he complete that day and that it was simply a day for him to get a
few more sets in to help promote power and maintain his size and strength during the
season. Once the “Maintenance Mode” began, it was eliminated during weeks to allow
him to recover from lifting, adapt to the increase in practices that comes during late
December/early January and continues to the end of the season.
A quick note on power development before I get into the templates and programsa lot of coaches believe in maximizing speed and power during the season and while I too
believe in that, this particular wrestler was already very fast and explosive. Additionally,
during our initial meeting about his goals/focuses, he emphasized the importance of
increasing his strength, especially in his lower body and core. So while I may normally
do a little more explosive work in-season with other wrestlers, because of the qualities
already possessed by this wrestler, I agreed with him that focusing on strength would be
most beneficial.
146
Upper Template
Bench Press Variation: 4-5 X 3-5 (Bench Press, Floor Press, Incline Press)
Weighted Chinup Variation: 4-5 X 3-5 (Chinup, Pullup, Towel Chinup)
Superset 1: DB Bench Variation 3-4 X 6-10 (DB Bench, DB Incline, DB Floor) and
Row Variation 3-4 X 8-12 (Chest Supported Row, Cable Row, DB Row)
Superset 2: Overhead Press Variation 3 X 8-10 (Single Arm DB, Seated DB, Standing
Neutral Grip DB) and Upper Back Exercise 3 X 10-12 (DB Shrug, DB Upright Row,
Face Pull)
Accessory Template
Superset 1: Leg Exercise 3-4 X 8-10 (Leg Press, Lunge, Zercher Squat) and Low Back
Exercise 3-4 X 8-10 (BB RDL, Weighted Back Extension, Good Morning)
Superset 2: 2 Ab Exercises 3-4 X 10-12 (Hanging Leg Raise, Weighted Decline Situp,
Cable Pulldown Abs, DB Side Bend, Suitcase Deadlift, Weighted Russian Twist)
Superset 3: Bicep Exercise 3-4 X 6-8 (BB Curl, DB Curl, Hammer Curl) and Tricep
Exercise 3-4 X 8-10 (Cable Pressdown, Lying DB Extension, Close Grip Weighted Dip)
147
Upper Workouts
Below are basically the 3 upper body workouts this wrestler rotated every 2-3
weeks in this training program.
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
Set 5
Set 1
Set 2
Set 3
Set 4
Set 5
Incline Bench Press (4x5)
Pullup (4x5)
a. DB Floor Press (4x10)
b. Seated DB Overhead (3x10)
b. DB Upright Row (3x12)
Floor Press (5x4)
Towel Chinup (5x2ea side)
a. DB Incline Press (4x8)
a. Cable Row (4x10)
b. Single Arm DB Overhead (3x10)
b. Face Pull (3x12)
Bench Press (5x3)
Chinup (5x3)
a. DB Bench Press (4x6)
a. DB Row (4x8)
b. Standing Neutral Grip DB Overhead
(3x8)
b. DB Shrug (3x10)
148
Accessory Workouts
Below are basically the 3 full body accessory workouts this wrestler rotated every
2-3 weeks in this training program.
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
Set 4
Set 1
Set 2
Set 3
a. Leg Press (4x10)
a. BB RDL (4x10)
c. Lying DB Extension (4x10)
a. Lunge (4x8)
b. Weighted Decline Situp
(4x10)
c. BB Curl (4x6)
c. Weighted Close Grip Dip
(4x8)
a. Zercher Squat (3x8)
a. Weighted Back Extension
(3x8)
b. Cable Pulldown Ab (3x10)
b. Weighted Russian Twist
(3x10)
c. DB Curl (3x6)
c. Cable Pressdown (3x8)
149

Box Squat - TEAM MONSTA WRESTLING CLUB

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