Wrestling Strength Training Program

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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