W.W.P. Day 3, Superset 3

keatan fisher and dickie white in 9th grade laying in a hotel bed together.

My long time wrestling partner, Keatan, and I hanging out at NYS National Team Camp back in 1999. That year he took 5th in Cadet Greco at 94.5 and I took 8th in Junior Freestyle at 98. We were both going into 10th grade.

In this post I’ll cover the final superset in Day 3 of the program.

Get caught up by reading the original post- Wrestling Workout Program.

Here’s a quick look at Day 3 of the program.

Day 3

Superset 1- DB Push Press (5×3) and Hanging Leg Raise (5×8)

Superset 2- Pin Pull (5×3) and Weighted Russian Twist (5×12)

Superset 3- DB Rack Lunge (3×6) and Ball Leg Curl (3×12)

Exercise Descriptions

The final superset begins with the DB Rack Lunge.

As you know, I’m a huge believer in single leg exercises for wrestlers.

The DB Rack Lunge is designed to build serious single leg strength. Additionally, by positioning the DBs on your shoulders, it builds unbelievable core stability.

There are two great ways to work these into your existing program.

First, if you find that you are bending at the back or breaking at the hips at the bottom of a standard DB Lunge, replace it with the DB Rack Lunge. This will immediately correct the technical breakdown.

The second reason: if you’re looking to minimize soreness. While a DB Rack Lunge still provides great single leg work, it limits the amount of weight you can handle compared to a standard DB Lunge.

This makes it great for the end of the training session when you’re probably very fatigued.

Finally, the program concludes with the Ball Leg Curl.

As I mentioned in previous posts, I prefer the Glute Ham Raise here. Unfortunately they are not common in most gyms. But, I’ve found that the Ball Leg Curl is a suitable replacement.

Here’s a video of me performing the exercise:

An important focus to keep in mind on while performing the Ball Leg Curl is to keep your hips high by engaging your glutes.

For those of you who have trouble locking out Deadlifts or getting out of the hole during a Squat, glute strength may be the missing element.

On top of improving glute and hip stability, the Ball Leg Curl is a great way to train your hamstrings to fire as Knee Flexors.

Place your arms out while you perform this exercise for increased stability. However, once you get comfortable, feel free to bring your arms closer to your body. This will further challenge your stability and increase the difficulty of this exercise.

Related Posts:

Weight Training For Wrestlers- Step-Ups and Lunges

Adjustments For Single Leg Exercises

Research On Predicting Lunge Speed AND Shot Speed/Power Testing

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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