There are a few things I like to do to increase the difficulty of the various single leg exercises that I covered in earlier Weight Training For Wrestlers posts.

The two big principles I look to follow, both of which will increase difficulty, are increase the distance between the weight and the hips and increase the range of motion. Regardless, you should make sure you’re performing single leg exercises are added to your wrestling workout programs.

Weight Training For Wrestlers- Increasing Distance

The first way is to have my wrestlers perform the exercise with a Zercher hold. Zercher style single leg exercises are some of the most applicable exercises for wrestlers. Here’s a video of me performing a Zercher Reverse Lunge with additional range of motion (a combination of the 2 ways to increase difficulty).

Zercher exercises are best performed with a Fat Bar as it is less likely to dig into your arms. However, if you do not have access to one, a standard straight bar will work. Although I rarely endorse the use of the squat pad for weight training for wrestlers, adding it to the bar will help to eliminate discomfort.

Another way I like to increase the distance of the weight from the hips is by having wrestlers hold Kettlebells in the rack position. In all honesty, this is very similar to the Zercher hold, it’s just performed with Kettlebells (or Dumbbells if you don’t have access to Kettlebells).

Here are videos of both:

If you’re having a difficult time staying tight in your core as you perform the various single leg exercises, this is a great way to eliminate that. The demand placed on your core as the weight moves further away from it forces it to activate much more than if you were carrying DBs at your side.

Finally, you can also add additional range of motion to single leg exercises if you’re looking to add another degree of difficulty to the exercise.

Weight Training For Wrestlers- Adding R.O.M.

For Split Squats you can place your lead foot on an elevated surface. For Lunges, I like to step on to the elevated surface. For Reverse Lunges, I recommend starting on the elevated surface and stepping back (as I demonstrated in the video above…if you can’t tell because of the mats, I’m starting on a 3″ platform built for the rack to be attached to and stepping down from there).

I’ll throw this variation in from time to time to prevent stagnation with the current routine and at my advanced wrestlers who oftentimes need additional stimulus to continue to progress.

Another way you can add range of motion and an additional balance element to this weight training for wrestlers exercise is by placing your rear foot on an elevated surface (this turns it into a “Bulgarian Split Squat” or “Single Leg Squat” depending on who you talk to).

In conclusion, carrying the DBs in the rack position and/or adding range of motion are great to add in from time to time. They’re also a great way to continue to challenge yourself if you happen to be using the heaviest DBs available at your gym.

So try these variations out and continue to progress with your wrestling workout programs!

And if you have time, watch this awesome video on the importance of Single Leg training by highly touted strength coach, Mike Robertson.

For the start of this series be sure to check out Weight Training For Wrestlers.

To download a free Cornell weight training program Click Here.

 

This next post in the Weight Training For Wrestlers series will detail Step Ups and Lunge variations.

I’ve used Step Ups for a number of years with the wrestlers I train, but not as consistently as Split Squats and Lunge variations simply because most of the time in wrestling you’re looking to generate force horizontally when driving off of one leg at a time.

However, as I thought about it more I saw a definite carryover with the Step Up to a stand up and have been using them more consistently since.

Additionally, because you don’t get as extended with Step Ups, I’ve found they’re a bit easier to perform and because there’s little eccentric portion to the exercise, your legs don’t get nearly as sore- a must for an in-season weight training for wrestlers plan!

However, to perform them properly you must keep your core locked even more than with the Lunge variations I posted about earlier, so it’s a bit of a trade off in terms of difficulty.

As far as technique points go, I like to emphasize a couple of things.

 

Step Up

First, as I mentioned above, and with all single leg exercises for that matter, it’s of the utmost importance that your core remains tight and locked throughout the exercise. Doing so will better ensure that you’ll be able to stay locked when you’re in on a shot looking to finish.

The second technique point I like to make goes against what most strength coaches will recommend.

Most strength coaches and trainers are very much opposed to driving off of the foot that’s on the ground. They’ll even go so far as to tell their athletes to dorsiflex their ankle (pull their toes up so they’re on their heel) before stepping up to prevent any momentum from being generated by the trail leg.

However, in terms of specificity for wrestling, I think it’s important that you drive off of the foot on the ground.

Think about it…when you shoot a leg attack it’s a transfer of power from your trail leg to your lead leg, right?

Same thing with a stand up- you push off of your trail leg as you transfer power to your lead leg to drive yourself up.

Training the body to work as a unit just as it does on the mat is what weight training for wrestling is all about. So when performing Step Ups, don’t forget to DRIVE off of the foot that’s on the ground!

Finally, I’ve read a lot on what height the box/bench you’re stepping up to should be. In terms of functional weight training for wrestlers, the height should be something that places your thigh parallel or slightly above parallel to the ground.

I don’t think Step Ups need too be performed with a deep angle on your hip because if you’re that extended in a wrestling match then you took a bad shot and need to work on your set ups and timing more, rather than super deep Step Ups.

Additionally, when you hit a stand up off the bottom you’re hip is never at a below parallel angle.

So, in a nutshell, look to Step Up to a box, bench, or other stable surface that puts the top of your thigh parallel or slightly above parallel to the ground.

I usually have the guys I train perform Step Ups towards the middle and end of the season as the major tournaments are near. I’ll also rotate them throughout the off-season performing anywhere from 3-4 sets of 5-8 reps as an accessory exercise.

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Lunge Variations

Lunges, Walking Lunges, and Reverse Lunges are typically the next two progressions in weight training for wrestlers programs I use with the guys who I train.

I would classify both Walking Lunges and Reverse Lunges as both slightly more difficult in that they require more proprioception (joint awareness, balance, etc.) and more functional in that it trains your body to step up with your trail leg just as you would have to in order to finish a takedown.

So, in terms of weight training for wrestlers, start with Lunges for a few weeks and once you’re comfortable, then move on to Walking Lunges and Reverse Lunges.

From this point forward, I’m going to lump Lunges, Walking Lunges, and Reverse Lunges into the term “Lunges” because the technique points are the same, you’ll just be taking different steps for each exercise.

Weight Training For Wrestlers- Lunge Technique

Because of the dynamic nature of the Lunge compared to a Split Squat, the exercise requires much more stability throughout the lower body and core. As a result, not only will this exercise get you stronger for wrestling, but you will also become much more resistant to injuring your ankle, knee, hip or back, especially during a leg attack.

An additional bonus of having to actively stabilize your core while performing this weight training for wrestlers exercise is that you’ll develop the bracing strength necessary to resist sprawls which will help keep you in a better position to finish more shots!

As far as key technique points with the Lunge, there are a couple of new ones to keep in mind, in addition to the two I emphasize with the Split Squat (front foot stays flat and trail knee lightly touches the ground on each rep).

The first key point I’m looking for is for the wrestler to maintain a tight core throughout. What that means is that when he places his foot down he doesn’t break at the core and fall forward at the waist.

On a quick side note- while keeping the core tight is important with Split Squats too, it’s much easier to do and I rarely see issues with the wrestlers I work with while they perform this exercise.

While this is indicative of a weak core and not necessarily a weak lower body, because these two areas are “tied” together, it’s important to keep the weight in check until the weak link in the chain catches up with the rest of the body. This is a great principle to keep in mind when it comes to weight training for wrestlers in general.

Additionally, the second big technique point I place an emphasis on is taking one big, powerful step back to the starting position.

A “stutter step” will happen as a wrestler starts getting fatigued and/or is using a weight that is too heavy. All that is is simply taking two steps to get back to the starting position, instead of one smooth step.

This is almost always accompanied by the trail knee hitting the ground with more force than usual and is almost always with Lunges rather than Reverse Lunges.

Keeping an eye on these two things will help keep you from using weights that you shouldn’t be and also help you get the maximal overall benefit from both wrestling exercises.

Weight Training For Wrestlers- Lunge Videos

Finally, I usually have my wrestlers perform Lunge variations throughout the year, usually shortly after the start of the season after 3-4 weeks of Split Squats and again in the post-season after Split Squats. I’ll also rotate them in over the summer months along with Step Ups.

I’ll have them perform anywhere from 3-4 sets of 4-6 reps as an accessory exercise after the core lift(s) have been performed for the day.

 

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For Part 3 which details the progressions of difficulty visit Weight Training For Wrestlers 3.

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