In this post I’ll cover the first superset in Day 3 of the wrestling workout program that I wrote for one of the college wrestlers I train over the Internet. Here’s a quick look at the 3rd day of the program.
Remember, you can always download the full version- program.
Wrestling Workout Program Day 3
Superset 1- DB Push Press (5×3) and Hanging Leg Raise (5×8)
Superset 2- Pin Pull (5×3) and Weighted Russian Twist (5×12)
Superset 3- DB Rack Lunge (3×6) and Ball Leg Curl (3×12)
The first superset on this day begins with a DB Push Press. The DB Push Press (or DB Jerk; I use the terms interchangeably even though there’s a slight difference) is a great way to build power in the lower body and hips.
Additionally, by holding the DB at the top and stabilizing it, you build shoulder and cross-core stabilization. Having to stabilize an uneven load while your body is in a compromised position is a great way to build durability for wrestling.
Here’s a quick video of me performing a DB Push Press.
As you can see, the DB is moved from the shoulder to a locked-arm position overhead as quickly as possible. There is absolutely no pressing done with my upper body, as the purpose of the exercise is to drive the DB up with the power created by your lower body and hips.
If you find yourself struggling at the top to lock the DB out, or if you feel unsteady under it simply drop down in weight.
Wrestling Workout Program Principle:
When performing an exercise you always have to keep in mind why you’re doing it. In the case of the DB Push Press it’s to develop lower body power. To accomplish this you must be handling weights that you can move as explosively as possible. If you end up going too heavy and can’t complete the movement quickly as demonstrated in the video, then you’re not optimally benefiting from the exercise. So always keep in mind why you’re performing an exercise and your wrestling workout program will do nothing but improve!
Here is a Large American pressing the world famous Inch Dumbbell. Very impressive!
The second exercise performed in the first superset of Day 3 is the Hanging Leg Raise. Here’s a video of me performing the Hanging Leg Raise.
In the video I first demonstrate the more difficult way to perform this exercise- by keeping my legs straight and bringing them up as high as I can. If you have trouble doing this, simply perform them with bent knees as I show for the last 2 reps.
Either way there is one important thing to keep in mind regardless of how you perform these- keep a slow pace during them to avoid swinging. Swinging is indicative of a loss of control and therefore a loss of focus on what’s supposed to be being worked- the abs.
Just like most any other exercise, creating momentum is simply going to cause you to not get the maximal benefit out of the exercise. So perform these within a range of motion that allows you to control the exercise and keeps you from swinging.
If you’re interested in videos and descriptions of Day 1 of the program check out Wrestling Workout Program Exercises 1.
If you’re interested in videos and descriptions of Day 2 of the program check out Wrestling Workout Program Exercises 4.
If you’re interested in post in this series check out Wrestling Workout Program Exercises 8.
To download a free Cornell wrestling workout program Click Here.
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