This is the final post in the Wrestling Training series.

Wrestling Training- Day 3

Day 3:

a. Box Squat Horizontal Jump (4×4)
a. MB Slam (4×5)
a. SL Jump to Bench (4×4)
b. DB Jerk (4×4)
b. Hanging Leg Raise (4×10)
c. Dr. Mike DB Bench (4×8)
c. Pause DB Row (4×10)
c. DB Step Up (4×8)

In this post I’ll detail the DB Step Up and why you should start using it in your training program this season.

Here’s a quick video of me performing the DB Step Up. You can perform this exercise on a bench or whatever else you have available in the way of boxes, bumper plates, etc. at the gym you train at.

The DB Step Up is a great In-Season exercise for a number of reasons.

3 Step Up Wrestling Training Benefits

First, it builds unbelievable single leg strength needed to produce faster shots and to get off the bottom more effectively.

Second, it is a great way to maintain a balance of strength between your two legs. This is especially important during the season when you’re primarily standing up with one leg and shooting off of one leg. Because one leg is getting worked more than the other, imbalances can oftentimes develop which can lead to weaknesses, instabilities, and injuries.

Finally, the DB Step Up is a great In-Season wrestling training exercise because it does the least amount of damage to your muscles when compared to other single leg exercises such as single leg squats, lunge variations, or a single leg press. Because it doesn’t make you as sore, it’s a great exercise you can use to help increase your strength while minimizing the amount of soreness after.

Ultimately this will allow you to practice harder, compete better, and win more.

An alternate way to perform a Step Up- holding a barbell in the rack position.

As you can see by the picture above, there are different ways to perform Step Ups. This will keep the exercise dynamic and fresh for your body throughout the season so you can continue to make improvements instead of plateauing as a result of performing the same exact exercise every week.

Obviously, one way (as indicated by the picture above) is to hold a barbell in the rack position to perform the exercise. Another, way to perform this rack variation which doesn’t require the wrist flexibility is to simply hold dumbbells in the rack position.

Here’s a video of me performing a Rack DB Lunge. Instead of performing the Lunge, hold the dumbbells as shown in this video and perform a Step Up.

Finally, you can also perform the Step Up with a Zercher Hold. Here’s a video of me performing a Reverse Lunge with a Zercher Hold:

For more ways to incorporate Zercher holds into your wrestling training program check out this post in the Wrestling Training series- Zercher Lifts

This is the next post in the Wrestling Training series.

Wrestling Training- Day 3

Day 3:

a. Box Squat Horizontal Jump (4×4)
a. MB Slam (4×5)
a. SL Jump to Bench (4×4)
b. DB Jerk (4×4)
b. Hanging Leg Raise (4×10)
c. Dr. Mike DB Bench (4×8)
c. Pause DB Row (4×10)
c. DB Step Up (4×8)

In this post I’ll detail the Pause DB Row and why you should start using it in your training program this season.

Here’s a quick video of me performing the Pause DB Row. While you can perform this exercise on a bench and pause the DB on the floor in between each rep, I’m performing it in an unbraced position. Either works, so try both and see which you prefer.

There are a number of reasons why I prefer the Pause DB Row instead of a traditional DB Row.

Wrestling Training- Pause DB Row Benefits

First and foremost, I think making yourself pause the dumbbell on the floor in between each rep prevents you from creating too much momentum by initiating the pull with your back combine with a rotational effort from your core.

Ultimately this helps keep the focus on pulling with your lats and rhomboids which is why I’d be recommending this lift to be implemented in a wrestling training program.

Additionally, the pause in between each rep is a great way to build the strength needed to overcome a stalemate situation on the mat. Training your body to produce maximal force from a stopped position will train your body to produce the same force when you’re in on a leg attack and your opponent sprawls on you. Having the strength and power to overcome these typically stalemate situations is what’s going to help you reach the next level.

Think of the pulling strength needed to overcome this stalemate situation. Pause DB Rows will get you there!

Wrestling Training- Pause DB Row Technique:

In terms of how to properly execute the Pause DB Row, here are some quick technique points to keep in mind. …I’ll detail how to perform this exercise from an unbraced position as I demonstrate in the video above.

First, stagger your stance. In fact, over-stagger your stance. This will keep your back leg out of the way so it won’t affect what should be a straight line of pull, perpendicular to the ground.

Second, maintain a flat back throughout the exercise. While doing this, try to lower your torso in an attempt to get as parallel to the ground as possible. If you don’t have the flexibility to maintain a neutral core when your torso is parallel to the ground, simply bring your chest up a little until you’re able to get into this position.

While maintaining a tight, neutral core won’t affect the exercise; it’s a good happen to get in to when you’re in the weight room and it will transfer to the mat because your core will be trained to stay locked regardless of what position you’re in. Sprawls will therefore be less effective against you and you’ll be able to get off the bottom better because the top pressure from your opponent won’t force you to the mat as easily.

Because I’m flexible, I try to focus on keeping my stomach and chest in contact with my quad at all times during the row. If you can’t do this don’t worry, you’ll eventually be able to if you stay consistent with your wrestling training. Just find a point of reference from which to start with and work down from there.

Additionally, as with any other row, focus on pulling your elbow up the side of your ribs and then across your back. Think about pulling your shoulder blade to your spine which will maximize the involvement of the lats and rhomboids.

Be sure to add these into your In-Season program, and check out the next post in the series- Wrestling Training.

This is the next post in the Wrestling Training series.

Wrestling Training- Day 3

Day 3:

a. Box Squat Horizontal Jump (4×4)
a. MB Slam (4×5)
a. SL Jump to Bench (4×4)
b. DB Jerk (4×4)
b. Hanging Leg Raise (4×10)
c. Dr. Mike DB Bench (4×8)
c. Pause DB Row (4×10)
c. DB Step Up (4×8)

To start, let me first post some videos of exercises that I’ve already detailed and below each video I’ll put a link to the blog post that details the exercise in case you have any questions on the proper technique after watching it.

DB Jerk:

Hanging Leg Raise:

Link to blog post that details both exercises above- Wrestling Workout Program

Alright, with that out of the way, let’s get into the first of 3 new exercises. In this post I’ll cover the Dr. Mike DB Bench.

Wrestling Training- Dr. Mike DB Bench

To get things started, I’d first like to show a video on the Dr. Mike DB Bench so you get an idea of what I’ll be talking about.

As a regular reader of my blog, I’m sure you’ve heard me mention Dr. Mike before. For those who have never heard of him, let me give you a brief background.

Dr. Mike is currently in his 3rd year of residency in family medicine at a local hospital. And while that’s all well and good, it’s his past profession and experiences that have had the greatest impact on my training. Dr. Mike was a licensed Chiropractor for over 15 years before deciding to go to med school one random day.

Before meeting him I didn’t really buy into what Chiropractors do, but since he’s fixed a number of problems I’ve had (not just back or neck either) I’m a BIG time believer in Chiropractic care and highly recommend it for wrestlers at all levels.

Anyway, in addition to being a practicing DC, Dr. Mike was also a competitive powerlifter and had the opportunity to train with some very high level lifters back in the 80s. In fact, he once trained with an National discus champion, who I believe, if I remember correctly, was on the Olympic team as well.

Anyway, he showed Dr. Mike a variation of the DB Overhead Press that he swore by for building super strong shoulders (see pic below).

A neutral grip version of the Dr. Mike Overhead Press.

Dr. Mike has since passed that on to me and I have named any alternate arm press variation I implement in my wrestling training programs as “Dr. Mike Presses.”

Alright, now let’s get into some of the benefits of this style of DB press over others.

First, the Dr. Mike DB Bench requires the lifter to press with only one arm at a time. As a result, this is a great way to identify where an imbalance in your upper body may exist. Additionally, it’s also a great way to eliminate these imbalances because it works one arm at a time.

The other big benefit I like about this style of DB Bench is that it builds great low end strength. It does this because you’re starting from a dead stop at your chest each time you go to press. With no stretch reflex involved from lowering the DB from a locked elbow position, you build unbelievable starting strength which will help you overcome and power through stalemate situations.

However you justify and support the exercise, the Dr. Mike DB Bench, or any Dr. Mike press variation for that matter, makes a great addition in your training for wrestling program. So make sure to keep your upper body in balance this season and build some great low end strength at the same time by adding these in to your workouts.

Check out the next post where I’ll cover the Pause DB Row- Wrestling Training