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Wrestling Strength Training Program

Updated: Jun 13

Program Made By: Jeff Connors



Objectives

General Muscle Groups Involved

Exercises

1. Having the ability to maintain, act and react out of a proper stance position

Quadriceps, gluteus, adductors, hip flexors, hamstrings, calves, spinal erectors, abdominals

Back squat, front squat, split squat, lunge, step up, leg press, leg curl, leg extension, glute-ham raise, abduction, adduction, hip flexion, back extension, abdominal work

​2. Having the ability ti powerfully rotate the hips with resistance

Quadriceps, gluteus, hip flexors, hamstrings, calves, spinal erectors, abdominals

Vertical Plyometric movements, clean pull, snatch pull, hang clean, hang snatch, dummy throws

​3. Developing a high level of strength / endurance in the muscle groups involved in pulling

​Latissimus dorsi, posterior deltoid, rhomboids, spinal erectors

Pull up, lat pulls, low pulley, bent over row, reverser t-bar row, reverse grip lat pulls, pullover, rear deltiod cable pulls, bicep curl, hammer curl, climbing

​4. Prevention of injury to the shoulder, knee and neck areas

​Deltoids, trapezius rotator cuff, quadriceps, hamstrings, leg adductors, flexors, and rotators

Dumbbell front side and rear raises, internal and external rotation, knee extension, knee flexion, leg adduction, neck flexion, extension and rotation

​5. Pressing movements for joint balance

Pectorals, anterior deltoid, triceps

Bench press, incline press, shoulder press, dips

​6. Grip strength

Wrist, extensors and flexors

Rope climbing, towel pull ups, wrist curl, reverse wrist curl, sand or rice bucket

​7. Developing tolerance to high lactate levels

Total body (upper body focus)

Circuit training or "high intensity" training

​8. Low back abdominal strength

Rectus abdominus, internal and external obliques, spinal erectors

Elevated deadlift, back extension, leg raises, flutter kick, torso twisting movements, V-sits, crunches, various medicine ball exercises

​9. Mental tolerance to muscle fatigue

Total body

Superset or "giant" set the same muscle groups


Schedule For Pre-Season Lifting

Weeks 1-4


Structural

​Movement / Lift Exercise

​Percents, Sets and Reps

​Back Squat

​87% 3 x 5

​Pull Ups

Max Reps x 3 Sets

Bench Press

​87% 3 x 5

Hang Clean

​80% 3 x 5

Bent Over Row

​3 x 8

Leg Curl

3 x 10

Slide Board

3 x 30

Rope Climb

3 rounds

Split Squat

2 x 10 (Each Leg)

Circuit

​Movement / Lift Exercise

​Percent, Sets and Reps

Leg Press

2 x 20

DB Shoulder Press

2 x 10

Leg Curl

​2 x 10

Wide Grip Lat Pulls

2 x Max

Step Up

2 x 10 each leg

DB Lateral Raise

2-3 x 10

Calf Raise

2 x 25

Bicep Curl

2-3 x 10

Bear

2 x 5

Low Pulley

2-3 x 10

Elevated Dead Lift

2-3 x 15

Sand Grabs

​30 sec - 1 min

Schedule For Pre-Season Lifting

Weeks 5-8

Structural

Movement

Percents, Sets and Reps

​Front Squat

​75% 10 x 3

Hang Clean

80% 10 x 3

Leg Curl

3 x 10

Underhand Chin

Max x 3

Rope Climb

3 Rounds

Snatch Pull

80% 5x 3

Step up

2 x 10 each leg

Dip-Push Up Combo

Max

Circuit

Movement

Sets and Reps

Leg Press

2 x 20

leg Extension

2 x 15

Squat Jump

2 x 20

Pull Up

2 x MAX

Rope Climb

2 Rounds

Pull over

2 x 10

leg Curl

2 x 10

Glute-Ham Raise

2 x 15

Slide Board

3 x 30 SEC

Barbell Curl

2 x 10

Preacher Curl

2 x 10

Wrist Curl

2 x 25

Neck Extension and Flexion

2 x 12

Shoulder Press

2 x 10

DB Lateral Rasie

2 x 10

Rear Delt Raise

2 x 10

Slide Board

2 x 30 SEC

Heavy Rope

2 x 10 SEC

Abdominals

Sample In Season Training Schedule

Movement

Percent, Sets and Reps

​Back Squat

​(75%) 10 x 1, (72%) 10 x 1, (68%) 10 x 2

Bench Press

​(87%) 5 x 1, (84%) 5 x 1, (80%) 5 x 2

Bent Over Row

4 x 6 - 8

Hang Snatch

​(80%) 5 x 2, (77%) 5 x 2

Elevated Deadlift

​(60%) 15 x 3

Pull-Up

3 x MAX

Rope Climb

3 Rounds

Leg Curl

3 x 10

Bear

3 x 10

Front Squat

​(75%) 10 x 1, (72%) 10 x 1, (68%) 10 x 2

Injury Prevention

Movement / Exercise

Sets and Reps

​Neck Flexion, extension, and rotation

Front, side and rear dealt raises

​2 - 3 x 10

Internal and external rotation

2 - 3 x 10

Leg Curl

​3 x 10 - 15

Leg extension

​3 x 10 - 15

Back extension

​3 x 15 - 20

Leg adduction

3 x 10 - 15

Abdominals

Sample Off-Season Schedule

Day

Movement Selection

Monday

Back Squat, Bench Press, Shoulder Press, DB Fly, Shoulder Raise Series, leg Curl, Internal and External Rotators, Step-Up, Calf Raise, Abdominals, Slide Board

Tuesday

Hang Clean, Weighted Pull-up, Wide Grip Lat Pull, Low Pulley, Shrug Pullover, Bicep Curl, Wrist Curl, Reverse Wrist Curl

Thursday

Leg Press, Front Squat, DB Bench Press, Seated Military Press, Leg Curl, Shoulder Stabilization Series, Internal and External Rotators, Glute-Ham Raise, Calf Raise, Abdominals, Slide Board

Friday

Box Jump, DB clean, Weighted Pull Up, Elevated Deadlift, Bent Over Row, T-Bar Reverse Row, Underhand Lat Pull, Shrug, Bicep Curl, Rope Climbing, Abdominals

Periodization Scheme For Multi Joint Exercise

​Week

​Percent of Max, Reps and Sets

​Weeks 1 - 3

​(75%) 10 x 1, (72%) 10 x 1, (68%) 10 x 2

​Weeks 4 - 6

​(79%) 8 x 1, (76%) 8 x 1, (72%) 8 x 2

Weeks 7 - 9

​(84%) 6 x 1, (81%) 6 x 1, (79%) 6 x 2

Weeks 10 - 12

​(87%) 5 x 1, (84%) 5 x 1, (80%) 5 x 2







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