W.W.P. Day 2, Superset 1

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In this post I’ll cover the first superset on Day 2 in a program I designed for a college wrestler.

Be sure to check out the original post where I cover the hows and whys behind the design process of the program-> Wrestling Workout Program.

Below is a quick look at the workout for the second day.

Day 2

Superset 1- Hang Clean (5×2) and Standing Ab Wheel (5×8)

Superset 2- BB Free Squat (5×3) and DB Side Bend (5×10)

Superset 3- Back Extension (3×12) and Decline Situp (3×12)

Superset 1 Descriptions

The first exercise in Superset 1 is the Hang Clean.

I normally don’t use Hang Cleans in the programs I write. However, many colleges use them in their programs. So, I have the wrestlers who are going to college start using them so they have a basic understanding of the technique.

Hang Cleans are a very technical lift. Here is an excellent video demonstrating and explaining the exercise. After that is a quick video of me performing it.

As you can see there’s a lot going on with this exercise. So without going crazy with technique pointers, here are the 3 exercises I’d recommend mastering first if you’re looking to start adding cleans to your program.

First, learning to carry the bar in the rack position is key. In fact, most top rated systems start from the top down.

So, start with Front Squats to learn how to carry the bar in the rack position.

An image of a female competitive Olympic lifter in a deep front squat after performing a successful clean.
Here’s the bottom position of a Front Squat. Take note to the position of the bar, the height of the elbows, and the perfectly upright core.

Once you are comfortable with the Front Squat, you should move to the other two movements- the Jump Shrug and the High Pull.

Begin with the Jump Shrug. This trains your body to develop the necessary power from the legs and hips.

Once your are comfortable with this, move on to the High Pull. Here’s a slower video showing the technique.

Here’s a video of it performed explosively.

Once you have mastered these 3 techniques, you’ll have a great base and can start the Hang Clean. To finish a Clean, all you need to do is shoot your elbows under the bar so that you finish in the rack position.

Hang Cleans are not something you can get good at over night. Don’t think you can do a few sets of each of the above exercises and start getting maximal power out of your hips. By the way, this is the one big criticism I have of Olympic Lifts.

Finally, to complete the first superset I have the wrestler performing Standing Ab Wheels.

Standing Ab Wheels are one of the most challenging core exercises I’ve ever encountered. So if you are new to the Ab Wheel or weight training in general, consider starting with the kneeling version and develop a base of strength.

Here’s a video of a video showing the progression:

Related Posts:

Increase Your Shot Speed And Power- Original Research

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Using Band To Increase Shot Power

Exercises for Wrestlers- Core Strength and Stability

Core Development of Elite Japanese Wrestlers

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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