W.W.P. Day 1, Superset 1

An image of the shamrock strength and conditioning logo with www.wrestler-power.com listed below it.

This post will begin to cover exercise descriptions for the Wrestling Workout Program post I recently wrote. In that post I detail the basic process I go through when designing a training plan for a wrestler. Read the original post here- Wrestling Workout Program.

Below is the Day 1 workout I’ll be referring to.

Day 1

Superset 1- Pin or Floor Press (5×3) and Weighted Chinup (5×3)

Superset 2- Pause DB Bench (3×6) and Cable Row (3×8)

Triset 1- BB Curl (3×8) and BB Overhead Press (3×8) and DB Shrug (3×10)

Pin/Floor Press

The first exercise is the Pin Press. Here’s a quick video on how to perform it:

To set up to perform the Pin Press, first get a bench in a Power Rack. Set the pins at a height where the bar is just above your chest. In fact, you should try to get it as close to your chest as possible without touching.

Once you’re set up on the bench, roll the bar so it’s over your chest. From there press the bar up until your arms are locked out.

Return the bar to the pins under control. Release your hands from the bar for a few seconds or simply relax your grip. Take your grip again and press.

The purpose of letting go of the bar is to release the stretch reflex. Without getting into the science, basically what this is going to do is help build the strength off of your chest. If you regularly fail near your chest when benching, this is a great exercise to add to your program.

While benching is not the most functional exercise for wrestling, it’s included in every training programs for wrestlers I’ve seen. That has to tell you something.

The other exercise I included as an alternative to the Pin Press is the Floor Press.

To get set up, first place the hooks at a height that allows you to comfortably un-rack.

Try to set it up so that you don’t need to press too much to get the bar off of the hooks. Rather, you should almost be able to pull it out (the bar should stay in a relatively straight path as it moves horizontally). This will help your shoulder blades to stay in position. Ultimately this will help improve your press and keep your shoulders healthy.

**Quick Side Note- While I don’t mention this in the video, I recently read an article by Donnie Thompson (the first man to total 3,000 pounds in powerlifting). In it, he suggested using some sort of pad behind the shoulder blades while doing Floor Press. He stated that it helped the shoulder blades move more naturally as you lowered and pressed the bar. So, if you have anything (even as simple as a couple sweatshirts you can fold up) you may want to throw it behind your shoulders when you Floor Press.

Anyway, once you’re on the ground, pinch your shoulder blades together as tightly as possible (this should be standard practice before any bench). Take the grip you would normally use when benching. Pull the bar off the hooks and over your chest.

An image of the back of a shirtless man pulling his shoulder blades together by pulling his elbows behind his back as though he were performing a row.
Great pic of how to properly squeeze your shoulder blades together before benching.

Lower the bar slowly to the ground until your triceps are completely in contact with the floor. Hold the bottom position for about 2 seconds. Then press back up to a locked arms position.

I like to keep my legs straight during the Floor Press. This prevents me driving with them to help me press the bar (avoid doing what’s in the video below).

Much like the Pin Press, the Floor Press is a great low end builder. By not using leg drive, you’re able to optimally attack the weakness that’s looking to be improved- the strength off of your chest.

Weighted Chinup

Finally, the press variation is supersetted with the Weighted Chinup. A chinup variation has been in every program I’ve ever designed. Here’s a video of NCAA Champ J.P. O’Connor performing some perfect Weighted Chins with 125 and 150 pounds!

As a wrestler, I’m sure you’ve performed hundreds, if not thousands, of chinups already so I won’t get into the technique.

Just remember to return to a near straight arms position at the bottom and pull all the way up.

Additionally, avoid kicking to create momentum. For more strategies on ways to avoid kicking as well as other ways to “clean up” some of your upper body pulling exercises read this post.

And, of course, if you have any questions or comments please leave them below. I’ll be sure to get back to you. Thanks!

Related Posts:

Impressive Weighted Chinup

Tricep Strength For Shoulder Health

Wrestling Strength Training For The Upper Body

A Valuable Lesson From Bodybuilders

Bodyweight Row Progressions and Free Gift

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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