W.W.P. Day 1, Triset 1

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In this post I’ll cover the triset at the end of a recent program I designed. The program was for a freshman in college who I’ve worked with for a number of years.

For the post detailing the entire program, check it out it here-Wrestling Workout Program.

Here’s a quick look at 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)

Exercises and Descriptions:

By the time you reach this triset, you’re done with the “meat and potatoes” of the workout.

Don’t get me wrong, I think performing the exercises at the end are important. However, if you’re fatigued, you by no means have to kill yourself to get through the sets.

The first exercise in the triset is a Barbell Curl. Again, by no means a crucial exercise to the program. But at the same time the biceps do provide assistance during upper body pulling. The biceps help in the weight room during, say, a Weighted Chinup. They also help on the mat, by say, pulling in a single leg. So while curls are not a primary exercise, I feel as though a few sets a week are beneficial to wrestlers.

The biggest concern when it comes to performing curls is cheating. Specifically, whether or not you’re throwing your hips in to assist in lifting the weight.

Listen, I don’t want to sound like some guy who demands perfect technique. I think it’s important, but I know when you’re pushing yourself like you should be, it’s not always going to be perfect.

However, when it comes to upper body pulling exercises and curls, I think it’s important to stay strict. The biggest reason I think this is important is because you rarely use momentum when looking to pull on the mat. Instead, most pulling requires a lot of static strength as well as strength applied in “grinding” situations. What I mean by grinding is the battle once you’re in on a shot and other situations like that.

Anyway, if you find yourself struggling to keep strict form, try performing a Lying Cable Curl:

…as you can see by the Large American in this video, adding Lying Cable Curls to your program will get you jacked in no time, lol.

Alright, the next exercise in the triset is the Barbell Overhead Press. I tend to put Overhead Press variations at the end of a training session. This is primarily due to the fact that most wrestlers have fatigued shoulders from practicing and competing.

To a lot of people this may not make sense. Why use a compound exercise like this at the end knowing that the shoulders may be fatigued?

I find this is a good system of checks and balances because tired shoulders result in less weight used. This decreases the wear and tear on the shoulders while still training an important movement pattern.

Additionally, I will sometimes have my wrestlers perform DB Push Presses/Jerks as a power exercise later in the week. This is an exercise where I encourage them to use quite a bit of weight. So to avoid over-stressing their shoulders, I tend to place Overhead Presses at the end.

Here’s a video of me demonstrating Overhead Press technique:

Again, much like the BB Curl, the biggest criticism of proper Overhead Press technique is whether or not the lifter is using the lower body. Focus on keeping your legs locked and your back in a neutral posture.

Finally, a DB Shrug finishes up the triset on Day 1. There are two ways I have wrestlers perform DB Shrugs.

The first way is not super strict. Obviously, this allows for much heavier DBs. This is a great way to challenge the grip as well. Here’s a video of the always intense Matt Kroc performing Shrugs with 250lbs in each hand:

You can also perform them with a hold at the top. This will better tax your traps and upper back.

Related Posts

A Valuable Lesson From Bodybuilders

How To Keep Your Shoulders Healthy

Adding Manual Resistance To Your Program

Band Gi Curls

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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