W.W.P. Day 2, Superset 3

An image of dickie white giving the thumbs up after getting his blue belt in jiu-jitsu. In the background another grappler in a gi is photo bombing giving the thumbs up too and smiling.

In this post I’ll cover the 3rd Superset in a program I recently designed.

To get caught up, read the original post- Wrestling Workout Program.

Here’s the workout I’ll be writing about below.

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)

Exercise Descriptions

The first exercise in Superset 3 is the Back Extension.

Here’s a video of a 45-degree Back Extension.

Additionally, here’s a Back Extension performed on a Glute Ham Raise (while wearing a festive yellow shirt on Easter Sunday).

I prefer the 45-degree Back Extension for people who are just starting. However, if you only have access to a machine for horizontal Back Extensions, that’s fine. Horizontal Back Extensions are harder to perform, so you may have to cut down your reps at first. Not a big deal.

There are two steps you can take to increase the difficulty of either variation.

First, you can hold your hands behind your head. Once you are able to perform controlled reps, you can add weight/resistance (the 2nd step). Again, do this behind your head.

The reason I do not want wrestlers to hold weights across their chests is because as they get tired they lower the weight toward their hips. By doing this the exercise becomes easier and makes it harder to measure progress.

So, just hold the weight behind your head and keep looking to make increases from there.

An additional way to add resistance is with bands. While the Back Extension machine you’re using may not have band pegs, you can use large dumbbells on either side to hold the bands down.

The other exercise in the superset is a Decline Situp.

While I experiment with different core exercises from time to time, there are really only a handful of that have withstood the test of time. The Decline Situp is one of them.

Here’s a video of me demonstrating:

To increase the difficulty of this exercise, place your hands behind your head (as opposed to across your chest as I first demonstrated).

Once you are able to perform the prescribed number of reps with your hands behind your head, you’re ready to start adding weight.

I have the wrestlers that train with me always look to put Dumbbells behind their heads while performing Decline Situps. They work up in weight until they are unable to perform them with the correct technique.

As with any other exercise, always strive to increase the amount of weight you’re using to increase your overall strength. After all, that’s the definition of getting stronger. Just make sure your technique is consistent throughout.

An image of Konstantin holding a heavy deadlift at lockout.
You need a rock solid core to deadlift big weights like Konstantin!

…Konstantin is a 939 pound raw deadlifter who does so without the use of a belt. Talk about a strong core!

Anyway, I hope this post was helpful in explaining the Back Extension and Decline Situp.

Related Posts:

A New Approach To Developing Your Hips

Low Back Strength for Wrestlers

Maintain Your Stance! Core Conditioning You Need

The Foundation For Core Training

Exercises for Wrestlers- Core Strength and Stability

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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