There has been much controversy over the last several years in regards to which is the best method of strength training for wrestlers. It may be best summarized by saying that there may be no best way for all wrestlers because there are so many intangible that come into consideration when developing a program for individual needs. However, there are some rules of thumb that wrestlers should follow. I will attempt to identify some of these concerns.
1. Wrestling contains ballistic movements. This would mean power is more important than just strength. Power is gained by moving light to moderate weight through a full range of motion very quickly.
2. Wrestling also demands muscular endurance which is also acquired by using light to moderate weight and moving the weight through a full range of motion. To develop the endurance maximum repetitions are needed.
3. There is a new philosophy on the horizon regarding strength training for athletes it is called Dynamic Strength Training. Studies are showing us that there are dramatic benefits of going 1 to 2 sets 30% of a one rep max. 30 repetitions. In other words if you can bench 200 pounds, your workout weight would be 60 lbs. (30% of 200) performing 30 repetitions. The only other criteria that must be met is the weight must be moved through the full range of motion in a very controlled yet fast movements. Studies have shown that this technique relates better to sport related movements than does the typical 4 sets of 5 or 3 sets of 10 repetitions. Why does this work? Maybe its because most all athletic movements are performed very quickly, with Dynamic Strength Training, athletes are training their muscles to move through a range of motion very quickly. Ironically, just because a wrestler or any other athlete can push 300 pounds above of his head does not necessarily make him a good wrestler or athlete. Power is a much more important factor in determining ability to perform a skill.
1. Younger athletes will not put themselves in a position of jeopardy by lifting weights that are too heavy for them. Less stress is put on the connective tissues such as the ligaments and tendons.
2. Wrestlers will have the opportunity to spend less time in the weight room and still see major benefits from the program.
3. There will still be dramatic visual changes in most wrestlers (hypertrophy of the muscles). Wrestlers motivation should be high because of the notable changes.
4. Wrestler will be able to work out 2-3 times a week and not have to do a traditional split routine working legs one day and upper body another. Or, pushing one day and pulling the next. Rather, they can work out for 35-40 minutes a day and recover fully in 48 hours and repeat the workout.
5. Wrestlers should increase the weight when the 30 repetitions become too easy, this would also signify that the max has probably increased.
6. Don't hesitate to change the exercises frequently! Variety of exercises is critical is keeping from hitting plateau.
7. Don't become discouraged is you miss a workout. Pick it up from the next one. Too many wrestler lose confidence after missing just one workout. It is not terminal!!!
Wrestlers should do 30% of their standard one rep max.
Repeat the above exercises for a second set if time permits in the workout.
Add weight when the 30th repetition becomes relatively easy.
Life a maximum of 3-4 days per week.
Add any supplemental lift you want to add variety.
Change the lifts if you feel you have reached a plateau or unusual fatigue sets in.Supplement with rope climbing or other strength training techniques.