Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley

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1 Sample High School Wrestling Weight Training Program West Chester, PA By Dean Donley

2 1. Introduction This is an example of a strength training program that was developed for a high school wrestling team. There are many philosophies on the most effective supplemental training methods for wrestlers. This sample is intended to provide you with a basic plan and philosophy that you can then modify to meet the needs of your team. The program begins with analysis of the needs of wrestlers, and an identification of the facilities we have available. For the actual training portion of this document, initially my philosophy for the period of time following the end of the year, the Post Season is provided. Then, detailed strength training programs are provided for the summer months Off-Season and fall Pre-Season. Finally, a very brief discussion of our in-season training is provided. 2. Sport & Movement Analysis: High School Wrestling The sport of wrestling is unique in many ways. Wrestlers must try to apply and resist force utilizing all body limbs and core strength throughout a match, often using multiple parts of the body simultaneously. Wrestlers rarely, if ever, have the benefit of working from a stable base of support. Finally, there are body composition and weight classification components to consider. The off-season program provides a strong strength and power base from which to build and then progresses to more sport specific training in the pre and in-season training programs. The sport specific strength training will attempt to simulate the demands of the sport by using an unstable base of support and increasing the core involvement with balance balls, sandbags. The use of any assistance exercises where the core is supported such as weight training machines will be minimized. The program will emphasize the use of dumbbells over barbells as the season approaches (bench press vs. the dumbbell fly.) Grip and neck strength play a major role in wrestling, so they will be emphasized more than is probably typical as the season approaches.

3 3. Workout Facilities Note the Hammer Strength Gripper bottom right And 4- way neck center left a. Approximate square footage 2800 sq. ft with mirrored walls. b. Equipment i. 3 Power Racks = 6 stations adaptable for squats and bench press. ii. 2 Olympic Lifting platforms iii. 2 multi-exercise pulley stations iv. Life Fitness Machines 1. Leg Extension 2. Leg Curl 3. Back Extension 4. Leg Press 5. Assisted Pull-up & Dip v. Hammer Strength 1. Incline Press 2. Seated Row 3. 4-way neck 4. Gripper

4 vi. Dumbbells from 5 to 100lbs vii. Sufficient plates and bars to accommodate all necessary exercise, ability and strength requirements. viii. Cardio 3 treadmills, 7 elliptical machines, 4 stationary bikes, 1 upper body ergometer. 4. Warm-up All strength and conditioning sessions start with adequate warm-up of the large muscle groups and core to include at least 15 minutes typically consisting of light jogging, basic foot patterns (high skipping, shuffling, butt kicks etc), rope skipping, and/or available aerobic machines. Dynamic stretching follows the core warm-up with activities including but not limited to: forward lunge knee hug, side lunges, inch worm (from push up position walk feet to hands and then hands away from feet to the yoga cobra position - repeat); spiderman (from push-up position step one foot just outside the hand on that side with knee bent and drop that elbow towards the floor repeat on the other side); and scorpion (lie flat on the stomach with hands out forming a T then bring one foot to towards the opposite hand rotating the trunk). The first set of all weight training exercises use 50% of the workout weight for that session. The exercise order should proceed as listed basically organized in an alternating Push Pull format. Each training session ends with a cool down. The cool down mirrors the warm-up with an emphasis on static stretching over dynamic. As an aside, in the past, I have used yoga for both warm-up, cool-down and active rest days. The flexibility benefits are obvious, but the breathing techniques have improved our ability to lift safely and effectively with muscle locks, handle competitive stress and optimize match fitness. Rest and testing are included because of the age-group and the load increases are not exceptionally dramatic. Test weeks are used as weeks to decrease the weights used. I feel high school athletes need to stay fresh with multiple breaks, changes in exercises, and frequent feedback to perform effectively. Post Season Active Rest March & April A number of our wrestlers choose to continue to compete after the completion of our season. Weekend tournaments are available and a local club holds practices.

5 Practices are far less intense and only 2 nights per week. The focus of this time period is to have fun with the sport. Wrestlers should try new techniques and not worry about weight. They should go to tournaments with their friends with minimal coach and parent involvement. It should be noted that I encourage these same principles during the season. Obviously, the intense competitive environment of the scholastic season provides some challenges to this approach and our coaching staff is more involved. We do not strength train or condition during this period. Recreational activities are strongly encouraged. Off- Season May-September The focus of this time period is to develop a solid strength and power foundation upon which to build. Cardiovascular conditioning is not a major concern. We have never had a problem establishing a very high level of cardiovascular fitness by the first competition. RM below refers to Repetition Maximum. In other words, the most amount of weight the individual can do for the specified number of repetitions. Ex. 10RM = the highest amount of weight the individual can do 10 times. Week 1 - Pretesting & Goal Setting Monday Test preparation - Review exercises, spotting and safety techniques for the exercises we will test. Practice the testing procedure we will follow on test day with extremely light loads, single set, low repetitions. Wednesday Test Day Other exercise testing will precede power, non-power and assistance exercise testing. Sufficient rest will be provided. Initial Off-Season Pretesting Exercises Power Nonpower Assistance Exercises Other Core 5RM 10 RM RM Hang Cleans Dead lift Curl Bar Curls Vertical Jump Flat Dumbbell Standing overhead tripress Pull-ups to failure Fly with Curl Bar Barbell Standing Max crunches 1

6 Shoulder press Pulley Lat Pulldown seated on Balance Ball (machine) Leg Curls minute Sit & Reach test Friday Preparation for weeks 2-4. Goal Setting - Long Term (Off Season) & Short Term (Week 6 Testing) Review & perform training program procedures and exercise order. 1. Warm-up 2. Power Exercises 3. Core Exercises 4. Assistance Exercises 5. Other 6. Cool down Follow Wednesday light load schedule below

7 Monday Heavy Load Weeks 2 & 3 Wednesday Light Load/Higher Repetition Volume (not core) Friday Medium Load Exercise Sets x Sets x Sets x Hang Cleans 80% 5 RM 65% 5RM 70% 5 RM Dead lift 85% 10 RM 70% 10 RM 80% 10 RM Flat Dumbbell Fly Leg Curl 80% 85% 10 RM 70% 10RM 80% 10 RM 12- Standing overhead tri-press with Curl Bar 80% 12- Curl Bar Curls 80% 12- Barbell Standing Shoulder press 80% 12- Lat Pulldown seated on Balance Ball (machine) Crunches 80% 12-1 Min Max (from 80% of Monday 90% of Monday testing)- not timed Pull-ups To Failure 80% of Monday 90% of Mon. Reps

8 Weeks 4 & 5 Monday Heavy Wednesday Light Friday Medium Exercise Sets x Sets x Sets x Hang Cleans 90% 5 RM 70% 5 RM 80% 5 RM Dead lift 90% 6 RM 70% 6 RM 80% 6 RM Flat Dumbbell 85% 10 RM 70% 10RM 80% 10 RM Fly Leg Curl 80% 12- Standing 3x10RM 3x10RM 3x10RM overhead tri-press with Curl Bar Curl Bar Curls 3x10RM 3x10RM 3x10RM Barbell Standing 3x10RM 3x10RM 3x10RM Shoulder press Pulley Lat 3x10RM 3x10RM 3x10RM Pulldown seated on Balance Ball (machine) Crunches 1 Min Max (from 80% of Monday 90% of Monday testing)- not timed Pull-ups To Failure 80% of Monday 90% of Mon. Reps

9 Week 6 - Testing/Unloading Monday Posttest Day Review Pretest Goals - compare results to goals and evaluate for the next phase of testing and goal setting to identify areas for improvement (ie. Goals too easy? Too hard? Effort not where it needs to be?) - adjust as necessary. Wednesday -Introduce New Exercises - Single set low load practice tests with new exercises. Weeks 7-10 Pretesting Exercises Power Nonpower Core Assistance Exercises Other 5RM 10 RM 12RM Power Cleans Back Squats Dumbbell Fly lying on Balance Ball Photos 1&2 Standing Dumbbell Hammer Curls Triceps pulley pushdown (machine) Standing Dumbbell Shoulder press Low Pulley Seated (on Balance Ball) Row (machine) Wrist Curls Shrugs Vertical Jump Pull-ups to failure Max crunches 1 minute Sit & Reach test Friday - Testing & Short Term Goal Setting for weeks Other exercise testing will precede power, non-power and assistance exercise testing. Sufficient rest will be provided. Dumbbell Fly lying on Balance Ball Photos 1&2

10 Weeks 7 & 8 Monday Heavy Wednesday Light Friday Medium Exercise Sets x Reps Sets x Sets Power Cleans 90% 5 RM 70% 5RM 80% 5 RM Back Squats 90% 10 70% 10 RM 80% 10 RM RM Balance Ball 90% 10 70% 10RM 80% 10 RM Dumbbell Fly RM Standing 3x12RM 80% 12RM 12RM Dumbbell Hammer Curls Triceps pulley 3x12RM 80% 12RM 12RM pushdown (machine) Standing 3x12RM 80% 12RM 12RM Dumbbell Shoulder press Low Pulley 3x12RM 80% 12RM 12RM Seated (on Balance Ball) Row (machine) Shrugs 3x12RM 80% 12RM 12RM Wrist Curls 3x12RM 80% 12RM 12RM Plank No rest between 1&2 30 seconds elbows & feet 4x20 seconds each w/an extremity in the air. Same Same Pull-ups To Failure 80% of Monday 90% of Mon. Reps

11 Weeks 9 & 10 Monday Heavy Wednesday Light Friday Medium Exercise Sets x Reps Sets x Sets Power Cleans 4x5RM 80% of Monday Load 90% of Monday Load Back Squats 3x8RM 80% of Monday Load 90% of Monday Load Balance Ball 3x8 RM 3x8 RM 3x8 RM Dumbbell Fly Standing Dumbbell 3x8RM 3x8 RM 3x8 RM Hammer Curls Triceps pulley 3x8RM 3x8 RM 3x8 RM pushdown (machine) Standing Dumbbell 3x8RM 3x8 RM 3x8 RM Shoulder press Low Pulley Seated 3x8RM 3x8 RM 3x8 RM (on Balance Ball) Row (machine) Shrugs 3x8RM 3x8 RM 3x8 RM Wrist Curls 3x8RM 3x8 RM 3x8 RM Plank No rest between 1& seconds elbows & feet 2. 4x30 seconds each w/an extremity in the air. Same Same Pull-ups To Failure 80% of Monday 90% of Monday

12 Week 11 Testing/Unloading Monday Posttest Day Weeks 7-10 Posttest Compare results to goals and adjust as necessary Wednesday Prepare weeks 7-10 Pretesting Exercises & Goal Setting. Single set low load practice tests with new exercises. Pretesting Exercises Power Nonpower Core Assistance Exercises Other 5RM 8 RM 10RM Power Front Squats Hanging Knee Raise Vertical Jump Cleans Stiff Leg Dead Dumbbell Heel Raise Pull-ups to failure lift Incline Dumbbell Fly Standing Pulley Curls (machine) Hanging Knee Raise Seated (balance ball) Sit & Reach test Triceps extension Standing Pulley Shoulder press (machine) Bent over row 4 way neck machine Friday Test Day Testing & Short Term Goal Setting (For week 11 posttest) Other exercise testing will precede power, non-power and assistance exercise testing. Sufficient rest will be provided.

13 Weeks *Note I have avoided all power exercises with the exception of the power clean and hang clean as they are the most important for wrestling and for safety reasons. Our coach to athlete ratio is limited, so adequate supervision is a concern. For the same reason, I will not be testing or utilizing any 1RM loads. Weeks 12 & 13 Week 14 Monday, Wednesday Lower Body Monday, Wednesday Lower Body Exercise Sets x Sets x Power Cleans 4x4RM 4x3RM Front Squats 4x4RM 4x3RM Stiff Leg Dead lift 4x4RM 4x3RM Hanging Knee Raise To Failure To Failure 4 way neck machine 3x8RM 3x7RM Tuesday, Thursday Upper Body Tuesday, Thursday Upper Body Exercise Sets x Sets x Incline Dumbbell Fly 4x5RM 4x4RM Standing Pulley Curls 3x8RM 3x7RM (machine) Seated (balance ball) 3x8RM 3x7RM Overhead Triceps extension Seated (balance ball) 3x8RM 3x7RM Shoulder press Bent over row 3x8RM 3x7RM Hammer Strength 3x8RM 3x7RM Gripper Machine Pull-ups To Failure To Failure Week 15 Unloading 8/9-8/13 Monday& Wednesday Power Cleans Front Squats

14 Stiff Leg Dead Lift Incline Fly Saturday Plyometrics Week 16 Off-Season Final Posttesting Monday Off (Plyometric recovery) Wednesday Posttesting The final Off-Season posttests will combine elements of all previous lifting cycles in an attempt to pull together all of the testing and goal setting the athletes have performed previously. Off-Season Final Posttesting Exercises Power Nonpower Assistance Exercises Other Core 5RM 6 RM 10 RM Power Cleans Front Squats Curl Bar Curls Vertical Jump Balance Ball Triceps pulley pushdown Pull-ups to failure Dumbbell Fly (machine) Dumbbell Standing Shoulder press Max crunches 1 minute Low Pulley Seated (on Balance Ball) Row (machine) Sit & Reach test Saturday Plyometrics Week 17 - Active Rest/Vacation There is some risk of a loss of strength gains considering the light loads of the previous 2 weeks, but I believe the value of the time off after a 16 weeks of Off- Season Training is worth the risk. This gives the athletes a break before school starts. They will not receive another significant break until the wrestling season ends in 7 months.

15 Pre- Season - September-November The focus now is to continue to build strength but in a manner more specific to wrestling. Muscle endurance cannot be sacrificed for extensive time devoted to power development. New to the conditioning program is the beginning of cardiovascular development and skill training begins, somewhat reducing the time available for strength conditioning. Warm-up The rhythmic large muscle activities duration and intensity increase gradually to begin to build an aerobic cardiovascular base. Dynamic stretching is followed by 30 min of light basic techinique drilling 2 days a week. Standing (takedowns) are drilled on Monday lower body days and mat drilling is on Tuesday - upper body days. New Strength and Conditioning Exercises Sandbag exercises are introduced to develop grip strength and power. o Sandbag squat toss Pictures 2& 3 o Sandbag squat rotation toss Pictures 4 & 5 o Sandbag partner trunk rotation Picture 6 Wall mounted, spring loaded, takedown dummies are introduced for squat repetitions w/double leg technique Picture 7 A Pulley tricep snapdown exercise simulates a headsnap takedown in stance and involves core strength and power Picture 8 Single Leg Romanian Deadlift for strength applied with balance Picture 9 Bent over Row single leg and arm balance ball support Picture 10 Exercises are performed in an opposing muscle Superset format with limited rest time. For example, work biceps then triceps. Anaerobic Conditioning Middle Distance & Sprint Intervals

16 Sandbag squat rotation toss Pictures 4 & 5 Sandbag partner trunk rotation Picture 6 Takedown Dummy Squats - Picture 7

17 A Pulley tricep snapdown Picture 8 Bent over Row single leg and arm balance ball support Picture 10

18 Week 18 Initial Pre-Season Pretesting The pretests begin to focus on the physical requirements for the season with consideration given to all components of fitness. They are listed in order of performance. Monday 1. 2 mile run test - Time 2. Sit & Reach test 3. Pull-ups - To failure 4. Hammer strength 4 Way Neck machine 10RM 5. Balance Ball Dumbbell Fly 6RM 6. Sandbag partner trunk rotation max 30 Seconds Each Direction Max Reps Wednesday 1. Standing Dumbbell Hammer Curls 10RM 2. Triceps pulley snapdown (machine) 10RM 3. Sandbag squat toss for distance 1x 4. Sandbag squat rotational toss for distance 1x 5. Hammer strength gripper machine 10RM 6. Takedown dummy double leg lift - Max reps/minute Friday 1. Vertical Jump 2. Hang Cleans 5RM 3. Lunges 6RM 4. Shuttle run - Time 5. Standing Dumbbell Shoulder press 10RM 6. Single leg bent over row (Balance Ball) 10RM 7. Single leg Dumbbell Romanian Dead Lift (RDL) 10RM 8. Goal Setting

19 Weeks /6 10/15 Weeks 19 & 20 Weeks 21 & 22 Week 23 & 24 Monday,Wednesday Monday,Wednesday Monday,Wednesday Exercise Sets x Reps Sets x Reps Sets @Weight Hang Cleans 80%5RM 90%5RM 95%5RM Lunges 80% 10RM RDL 80% 10RM Sandbag squat and 2x10 Max throw Distance Sandbag trunk Max reps 30 rotation seconds each direction - minute 4 way neck machine 1x10 (each 80% 10RM Same Same 1x10 (each 90% 10RM 2x10RM Same Same 1x10RM(each way) Sandbag squat rotational throw 2x10 Max Distance Same Same Tuesday, Thursday Tuesday, Thursday Tuesday, Thursday Exercise Sets x Reps Sets x Reps Sets @Weight Balance Ball 10RM 10RM 2x10RM Dumbbell Fly Standing Dumbbell 80% 90% 10RM 2x10RM Hammer Curls 10RM Standing Dumbbell 80% 90% 10RM 2x10RM Shoulder press 10RM Triceps pulley 80% 90% 10RM 2x10RM snapdown (machine) 10RM Hammer Strength 80% 90% 10RM 2x10RM Gripper machine 10RM Pull-ups To Failure Same Same

20 Saturdays Weeks 19,21 &23 Plyometrics Weeks 20,22&24 - Yoga Week 25 Posttesting - Repeat Week 18 Pretesting Week 26 Active Rest - Team games for team building basketball, dodgeball, etc. In- Season November - March In-Season strength and conditioning is limited to 1 or 2 times a week sometimes before school, and sometimes after practice depending on the intensity of practice and the importance of the upcoming contests. As the season progresses we move more to a circuit training approach.

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