This is the next post in the Wrestling Training series. As I mentioned in the first post, I won’t be going into techniques for the speed and power exercises I use because I’ve included them in my new eBook, Explosive Power Training For Wrestling.

If you’re interested in downloading a copy before I add it to a training package on a separate site check out the Wrestling Training post for more info.

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)

Again, because I’ve detailed the explosive power exercises either in previous posts in the Training For Wrestling series, or in my new Explosive Power Training For Wrestling that you can either purchase as an up sell with the Wrestler Strength package or by going to the Wrestling Training post (click the image below) to purchase it separately, I won’t be detailing those exercises in this post.

However, that doesn’t mean that I can’t go into some of the other exercises so you can start implementing them in your training for wrestling programs this season.

So 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