Weight Training for Wrestling by Dickie White

Look at all the infomercials out there for the “next biggest thing in fat loss” or whatever. But believe me, this isn’t the focus of the weight training for wrestling plans I have my wrestlers use. While some would say the program looked boring and repetitive (you would not believe the repetition of such exercises as the Bench Press, Squats, High Pulls, Weighted Pullups, and other exercises that many may consider to be plain and boring but obviously get the job done) the fact of the matter is this- it works. Yes, those YouTube videos of someone performing a cool looking exercise with a big tire look cool. I know, I post them from time to time. However these weight training for wrestling plans consist of exercises with sandbags, kettlebells, tires, kegs, thick reps, and a lot of other training tools that most wrestler don’t have access to. And that should be the same way you approach yourweight training for wrestling. Additionally, I think it’s worth considering the fact that if these new age styles of training were so groundbreaking and effective, don’t you think all the big wrestling schools like Iowa, Cornell, Iowa State, etc. So for those of you who aren’t fortunate to workout at a well-equipped hardcore gym, keep reading, I have some great news for you…

Cable Row- 3×10

Day 4 Weight Training for Wrestling

Superset- Bench Press 4×8 and Med Ball Pushups 3×8

Bicep Curls- 3×10

Superset- Squat 4×8 and Dumbbell Walking Lunge 3×8

Please note that Tom bases all of his core movements (Squat, Bench, Clean, Deadlift, etc.) off of percentages of your max. “Hardcore” equipment like this exists at underground gyms and training facilities and if you’re a member of one of those, there’s a good chance you already have someone helping you with your training. In addition, Tom used similar types of programs for the 10+ years he was at Cornell working with the wrestlers. While I do believe that these are great ways to bridge the gap between traditional weight room strength and functional wrestling strength (I use them myself often with my wrestlers), I also understand that a majority of wrestlers reading this article do not have access to this type of equipment. As wrestlers we know the truth- nothing replaces good old fashioned hard work. Incline Bench- 4×8

Superset- Cuban Press 3×12 and Tricep Kickbacks 3×10

Cable Row- 3×10

The other day I was fortunate enough to have former Cornell Wrestling Strength Coach, Tom Dilliplane, send me a copy of his 16-week summer program. would be using them already? Anyway, that’s enough, lets get into some weight training for wrestling plans.

Weighted Pullups- 3×10

Alternate Dumbbell Bench- 3×10

Deadlift- 5×5

Bench Press- 5×3

Bicep Curls- 3×10

Tricep Kickbacks- 3×10

Power Clean- 5×4

Weight Training for Wrestling Workout (first week in Tom’s Summer Program)

Deadlift- 5×5

Dips- 3×10

Day 3 Weight Training for Wrestling

Dumbbell Incline Bench- 4×8

Power Clean- 5×4

Day 2 Weight Training for Wrestling

First, a great majority, especially those at the collegiate level, are basically offshoots of the football weight training program. While there are some similarities, football players should be more focused on developing absolute strength, whereas wrestlers should focus their weight training on relative strength and power (strength per bodyweight).

As the sport of wrestling continues to grow (with at least some thanks going to the increasing popularity of MMA), weight training for wrestling has become a very sought after. This is the exact program he used over the summer of 2009, the summer before Cornell placed 2nd at Nationals and had 2 National Finalists. Sticking to the tried and true barbell and dumbbell exercises that have withstood the test of time is what’s going to lead to the best results with your weight training for wrestling plan. Oftentimes people are after the next greatest thing. There are two major issues that I’ve seen with weight training for wrestling programs in my years of experience.

Day 1 Weight Training for Wrestling

Second, there are a few systems and programs that are available that are absolutely fantastic. These percentages and 2 more weeks of this program are included as one of 4 free gifts for signing up for my newsletter at http://www.wrestler-power.com

Squat- 5×3

Weighted Pullups- 3×10

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