Weight Training For Wrestling- Single Leg Bench Jump

An image of a male athlete with a 12-inch box on the ground to his left. His left foot is on the box and he's preparing to jump vertically.

The next exercise in this series is the Single Leg Bench Jump.

I first discovered this exercise from Martin Rooney. I thought it was super creative and would be easy to implement. Additionally, it struck me as a fantastic way to build single leg power.

As you know, I’m a huge believer in developing both single leg strength and power in wrestlers.

Here’s the video of me performing the Single Leg Bench Jump.

Training For Wrestling Technique Tips:

There are a number of things you’ll want to keep in mind when adding this exercise to your wrestling training program.

First, arm action is important to maximize your power output. This is similar to what I covered in the Box Jump post.

Start with the opposite arm up from the leg that is going to be jumping. When you explode up, swing the other arm up as though you were trying to touch the ceiling.

Second, to get an added benefit of improving hip, knee, and ankle stability, lower yourself back to the starting position as slowly as you can once your foot lands back on the jumping surface. I’ll be honest, this may sound a little confusing. But keep an eye on how I land in the video. Try to replicate this landing.

Training your body to properly absorb force through controlled eccentrics like this will decrease your risk of suffering an injury.

Additionally, keep in mind that you’ll need to produce power off of one leg in a match at different hip angles. Therefore, experiment with boxes and benches of different heights.

This will not only change the stimulus, but it will also train your body to be powerful in a variety of compromising positions.

Keep in mind- be as explosive as possible, but only after you get comfortable with the exercise.

The Single Leg Bench Jump requires quite a bit of balance and is definitely one of the more advanced power exercises I use with wrestlers.

Because of that, be sure to start slow. The last thing you need to do is injure yourself in the weight room.

While the Single Leg Bench Jump is slightly more involved from a technical aspect, it’s still fairly easy to learn.

Don’t worry if it takes a few sessions before you’re firing on all cylinders. The explosive gains will be worth it when you master the technique.

For the next post in this series check out- Reactive Box Jump.

To read the first post in the series check out- Weight Training For Wrestling.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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