Weight Training for Wrestling by Dickie White


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. In addition, Tom used similar types of programs for the 10+ years he was at Cornell working with the wrestlers. “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. But believe me, this isn’t the focus of the weight training for wrestling plans I have my wrestlers use. 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. I know, I post them from time to time. 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).

Dips- 3×10

Deadlift- 5×5

Squat- 5×3

Day 1 Weight Training for Wrestling

Cable Row- 3×10

Bicep Curls- 3×10

Day 4 Weight Training for Wrestling

Weighted Pullups- 3×10

Alternate Dumbbell Bench- 3×10

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

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. Yes, those YouTube videos of someone performing a cool looking exercise with a big tire look cool. 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…

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. 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. Incline Bench- 4×8

Power Clean- 5×4

Day 2 Weight Training for Wrestling

Tricep Kickbacks- 3×10

Dumbbell Incline Bench- 4×8

Cable Row- 3×10

Power Clean- 5×4

Please note that Tom bases all of his core movements (Squat, Bench, Clean, Deadlift, etc.) off of percentages of your max. would be using them already? Anyway, that’s enough, lets get into some weight training for wrestling plans.

Bench Press- 5×3

Deadlift- 5×5

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

Day 3 Weight Training for Wrestling

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

Weighted Pullups- 3×10

Bicep Curls- 3×10 . 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. As wrestlers we know the truth- nothing replaces good old fashioned hard work. There are two major issues that I’ve seen with weight training for wrestling programs in my years of experience.

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

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

First, a great majority, especially those at the collegiate level, are basically offshoots of the football weight training program. And that should be the same way you approach yourweight training for wrestling. 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. Oftentimes people are after the next greatest thing. Look at all the infomercials out there for the “next biggest thing in fat loss” or whatever

Owen Daly

Owen Daly

Owen Daly is a professional sports bettor living in the USA. For the past decade he has been consistently winning any sports he wagers on using his proven system based on his sports betting rule system. Find about his system for FREE at http://www.clownloach.info
Owen Daly

Owen Daly is a professional sports bettor living in the USA. For the past decade he has been consistently winning any sports he wagers on using his proven system based on his sports betting rule system. Find about his system for FREE at http://www.clownloach.info

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