Bicep Curls- 3×10

Day 4 Weight Training for Wrestling

Weight Training for Wrestling Workout (first week in Tom’s Summer Program)

Please note that Tom bases all of his core movements (Squat, Bench, Clean, Deadlift, etc.) off of percentages of your max. would be using them already? Anyway, that’s enough, lets get into some weight training for wrestling plans.

Bench Press- 5×3

As the sport of wrestling continues to grow (with at least some thanks going to the increasing popularity of MMA), weight training for wrestling has become a very sought after. While I do believe that these are great ways to bridge the gap between traditional weight room strength and functional wrestling strength (I use them myself often with my wrestlers), I also understand that a majority of wrestlers reading this article do not have access to this type of equipment. “Hardcore” equipment like this exists at underground gyms and training facilities and if you’re a member of one of those, there’s a good chance you already have someone helping you with your training. As wrestlers we know the truth- nothing replaces good old fashioned hard work. These percentages and 2 more weeks of this program are included as one of 4 free gifts for signing up for my newsletter at http://www.wrestler-power.com

The other day I was fortunate enough to have former Cornell Wrestling Strength Coach, Tom Dilliplane, send me a copy of his 16-week summer program. Oftentimes people are after the next greatest thing. I know, I post them from time to time. While some would say the program looked boring and repetitive (you would not believe the repetition of such exercises as the Bench Press, Squats, High Pulls, Weighted Pullups, and other exercises that many may consider to be plain and boring but obviously get the job done) the fact of the matter is this- it works. Yes, those YouTube videos of someone performing a cool looking exercise with a big tire look cool. There are two major issues that I’ve seen with weight training for wrestling programs in my years of experience.

Deadlift- 5×5

Day 3 Weight Training for Wrestling

Superset- Cuban Press 3×12 and Tricep Kickbacks 3×10

Incline Bench- 4×8

Cable Row- 3×10

Dumbbell Incline Bench- 4×8

Weighted Pullups- 3×10

Power Clean- 5×4

Second, there are a few systems and programs that are available that are absolutely fantastic. In addition, Tom used similar types of programs for the 10+ years he was at Cornell working with the wrestlers. Additionally, I think it’s worth considering the fact that if these new age styles of training were so groundbreaking and effective, don’t you think all the big wrestling schools like Iowa, Cornell, Iowa State, etc. And that should be the same way you approach yourweight training for wrestling. However these weight training for wrestling plans consist of exercises with sandbags, kettlebells, tires, kegs, thick reps, and a lot of other training tools that most wrestler don’t have access to. While there are some similarities, football players should be more focused on developing absolute strength, whereas wrestlers should focus their weight training on relative strength and power (strength per bodyweight).

Deadlift- 5×5

Superset- Bench Press 4×8 and Med Ball Pushups 3×8

Cable Row- 3×10

Alternate Dumbbell Bench- 3×10

Day 2 Weight Training for Wrestling

Squat- 5×3

Bicep Curls- 3×10

Superset- Squat 4×8 and Dumbbell Walking Lunge 3×8

Tricep Kickbacks- 3×10

Dips- 3×10

Day 1 Weight Training for Wrestling . Look at all the infomercials out there for the “next biggest thing in fat loss” or whatever. Sticking to the tried and true barbell and dumbbell exercises that have withstood the test of time is what’s going to lead to the best results with your weight training for wrestling plan. But believe me, this isn’t the focus of the weight training for wrestling plans I have my wrestlers use. This is the exact program he used over the summer of 2009, the summer before Cornell placed 2nd at Nationals and had 2 National Finalists. So for those of you who aren’t fortunate to workout at a well-equipped hardcore gym, keep reading, I have some great news for you…

Power Clean- 5×4

Weighted Pullups- 3×10

First, a great majority, especially those at the collegiate level, are basically offshoots of the football weight training program

Freddie Gregory

Freddie Gregory

For recreational bettors who want to place bet with a single bookie. It is suggested that they should select sport book after comparison of different sport books and that sport book should be selected that is offering lowest margins as compare to others these books are mostly located near to the top of odds comparison.
Freddie Gregory

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