While training for wrestling can be very general and pretty much encompass just about any kind of resistance wrestling training.
Don't get me wrong, this is very impressive. It just takes too long to perfect.
In this next series of posts I’ll be specifically referring to the explosive focused training that I not only have the wrestlers that follow my wrestling workout programs perform but that I personally utilize as well to improve my MMA performance.
Typically, building power in wrestlers at the OTC and collegiate setting is done via the Olympic Lifts (Clean, Jerk, Snatch, and their variations). Because I usually don’t have a lot of time to work with wrestlers on their weight training, I’ve found these lifts to not have the most immediate impact when evaluating them with a cost-benefit analysis.
What I mean by this is the implementation of the traditional Olympic Lifts into a training for wrestling plan can slow things down because they’re so technical. Most of the wrestlers I work with come in for 3-1 hour sessions a week. Spending a significant amount of time on instruction and technique development greatly cuts into their time to be throwing heavy ass shit around.
…And ultimately, that’s how you develop power.
Training For Wrestling Principle:
Yes, after the “fancy” 4 year private school education I got, and the certifications, and the years of experience I have working with top wrestlers like Troy Nickerson and J.P. O’Connor that’s the cutting edge conclusion I’ve made- to build power throw heavy ass shit around as fast as you can!
So basically what I’m going to do with this next series of posts is go into all of the training for wrestling exercises I use in the weight training for wrestling workouts I put together to build speed and power in the wrestlers I work with.
But before I go into some of exercises I use with wrestlers following the wrestling workout programs I write for them, I’d like to first go into the Olympic Lifts so we have something to refer back to throughout the series.
Training For Wrestling- The O-Lifts
As I mentioned above, the primary purpose of the Olympic Lifts and their derivatives in training for wrestling programs is to build power throughout the lower body and hips. Specifically they are used to train and develop triple extension- the simultaneous extension of the ankle, knee, and hip.
Notice the simultaneous extension of the ankle, knee, and hip at the peak of the power production during this Snatch attempt.
To further support the importance of triple extension training for wrestling, watch this quick highlight film from the 2011 National Championships. While watching keep in mind where you may see triple extension during a match- during shots, sprawls, stand ups, mat returns, and throws to name a few. Take a look and see how much triple extension you see…
…Ok, now that the “cat’s out of the bag” in terms of the importance of triple extension for wrestling training; what are the best ways to train it in a weight training for wrestling program other than the Olympic Lifts?
Wrestling Training Power Exercise 1
First and foremost, my most recent favorite way to improve triple extension in a training for wrestling program is with an exercise I feel best mimics the traditional Hang Clean both in terms of the triple extension and the pull from the upper body- the Double Hand Kettlebell Snatch
The Double Hand Kettlebell Snatch has been a mainstay in the training of both the wrestlers I work with as well as in my own training program for a few months now and has produced some fantastic results in terms of overall hip power and explosiveness.
Here’s a video of me performing the Double Hand Kettlebell Snatch and below it is a video of me performing a Hang Clean. Watch both and look at the similarities in the hip and lower body power needed to complete the exercise.
Wrestling Training Videos:
As you can see in these two weight training for wrestling videos, the hip power and triple extension in both is virtually identical. However, I’ve personally found it much easier to instruct and explain the Double Hand Kettlebell Snatch, and as a result have started to implement it fairly early on in the wrestling training programs I write for my clients.
…On a quick side note, while the focus of the Training For Wrestling post series is to go into Olympic Lift alternatives, the basics should still be introduced. Here’s a great video of a Hang Clean progression for those who are interested in adding it to your wrestling training plan:
Anyway, to perform the Double Hand Kettlebell Snatch, position your feet on either side of the Kettlebell and take a double overhand grip. Lower your hips, arch your back and perform a Deadlift to lift it to the starting position. From there drive your hips back which will lower the bell straight down to just about between your knees.
Drive your hips forward and drive your legs into the ground in an attempt to jump as high as you can. At the peak of your jump begin to pull the bell over your head by shrugging and then performing an Upright Row as you direct it overhead.
Keep in mind that at no point during this exercise should you be performing the lift with your upper body; it is simply used to direct the bell overhead from the force being produced by your lower body and hips (the emphasis on lower body and hip power should be a key focus of any wrestling training program).
Once the bell is overhead, stabilize it in the bottoms up position. This will help build your reactive grip strength as well as your shoulder and core stability making this a great strength training for wrestling exercise.
Return the bell as shown in the video to the starting position and repeat for the necessary reps.
Training For Wrestling Key To Success:
Always remember- when performing this or any other weight training for wrestling exercise aimed at increasing lower body and hip power it’s of the utmost importance that you handle weights that allow you to move explosively as possible.
Going too heavy will slow down the execution speed thereby detracting from the focus of the exercise.
So while I always encourage increasing the resistance in a wrestling training plan (so long as the form is in tact), always be sure your speed is consistent so that you’re not losing the desired training effect of the exercise.
Anyway, that will complete the first post in this new series entitled Training For Wrestling.
What I’ll look to do in the posts following this is to introduce the exercises both the wrestlers I train as well as myself use to develop speed and power and also teach you how to effectively incorporate them into your wrestling workout program.
Training For Wrestling Breakdown
Since I already introduced the Double Hand Kettlebell Snatch, the first bunch of posts after this will go into other the Strength-Speed exercises we use. Strength-Speed exercises are typically performed with heavier implements and will improve your ability to produce power against external resistance (in the weight room this would be some kind of weight, but on the mat it’s your opponent).
The proper implementation of Strength-Speed exercises into your training for wrestling program will help you finish shots quicker, perform mat returns with more power, and stand up with more speed and effectiveness.
Once the Strength-Speed exercises have been discussed, I’ll then go into the Speed-Strength category. Speed-Strength exercises are oftentimes also referred to as plyometrics and typically utilize your bodyweight or light Medicine Balls to provide resistance.
Proper implementation and progression of Speed-Strength exercises into your wrestling training plan will help you get in on shots quicker, react to your opponents shots faster, and win more scrambles.
So keep your eyes posted for the next article in this new Training For Wrestling series that I’ll post in a couple days.
And remember- if you’re looking for a proven wrestling training system for strength and power check out my Wrestler Strength Training System- Training For Wrestling and see why it’s sold over 175 copies in the last year! Click below to learn more about it.
