Strength and conditioning for wrestling

[Deleted member 512089]

Got into freestyle wrestling this year, couldn't get many sessions yet because of consecutive Covid lockdowns, but I am interested in the sport specific approach to S&C. I found that video that is very informative so i share it with any of you that would find it interesting, the channel has others of the same kind :

 

[JimRussel]

There used to be an elite level coach who posted here.

 

[Kforcer]

Got into freestyle wrestling this year, couldn't get many sessions yet because of consecutive Covid lockdowns, but I am interested in the sport specific approach to S&C. I found that video that is very informative so i share it with any of you that would find it interesting, the channel has others of the same kind :

Larry Avery, who was undefeated in high school wrestling, a national champion and an Olympic alternate, told me back and biceps were a huge thing for wrestling. He said seated rows, curls, anything that increases your pulling strength and your forearm strength were huge. Of course, there's a lot of different opinions you'll get and a lot of different approaches, all of which probably have solid track records, because the fact is that not every successful wrestler did the same strength and conditioning. But I can say that what Larry did definitely worked well for him.

Another guy, Tim Nausler (sp), who wrestled for Nebraska and later was a successful natural bodybuilder, said to focus on explosion in your exercises. He didn't recommend normal squatting if you were training for wrestling, but he thought going all the way butt to heels on a smith machine and doing explosive reps with minimal weight was a good exercise. I don't know how people here would feel about that but those were his two cents. More like one cent because he said some other stuff but that's what I remember.

Another guy , Roger Chandler, who coaches MSU now, told me anything that works your hips and ass, basically. He was really into jump squats.

 

[Zarate]

Just telling you about my personal experience - not claiming everything is true or right. I am doing freestyle wrestling literally my whole life.

Back:

- (weighted) Pull and Chin ups, Chest supported Row, Barbell Row, Dumbbell Row, Chinese Row

Legs:

Front & Zercher Squats, walking Lunges, Hip thrusts / glute bridge, Step ups, Calf raises

Forearms:

Towell Pull ups, One Arm Dead Hang, Plate Flip, Wrist Roller, (weighted) Rope climbing

Neck:

Neck harness and Mike Tyson Style

Shoulder / Chest: full ROM Handstand push ups, OHP, Shruggs, Dumbbell Bench, weighted Dips

Overall:

Deadlifts, Romanian Deadlifts, Power cleans, Farmers Walk, Turkish get ups

 

[Zarate]

forgot Core:

AB Wheel and all kind of Planks. Plus; thousands of other ways to work the core.

 

[Rand M Arthur]

Judging by all the S&C stuff that seems to work for MMA fighters.

Deadlifts
Squats
Swings
Rows
Chins
Facepulls
Full Contact Twists
Wrestlers Bridges
Lots of grip work

Then some Push Ups and Standing Press to ballance thinks out.

 

[Deleted member 512089]

Judging by all the S&C stuff that seems to work for MMA fighters.

Deadlifts
Squats
Swings
Rows
Chins
Facepulls
Full Contact Twists
Wrestlers Bridges
Lots of grip work

Then some Push Ups and Standing Press to ballance thinks out.

Also an explosive lift like Power Clean to work explosiveness. Very important for a fighter.

 

[teepsandbarleywine]

There used to be an elite level coach who posted here.

Who was that?

 

[Volador]

I like this guy as far as S&C for combat sports goes. He focuses on boxing and he's Katie Taylor's trainer, but he has some cool ideas in general:

 

[Deleted member 512089]

Who was that?

I think it was Mighty Mouse S&C coach, forgot his name tho

 

[wufabufa]

I think it was Mighty Mouse S&C coach, forgot his name tho

Joel Jamieson

 

[teepsandbarleywine]

Joel Jamieson

Oh, right. I thought Jim was meaning elite-level wrestling coach. Joel's whole initial thread is still a good read.

 

[Deleted member 512089]

Oh, right. I thought Jim was meaning elite-level wrestling coach. Joel's whole initial thread is still a good read.

If it's a thread about S&C for combat sports I'm interested. Do you remember the title ? Searching Joel Jamieson brings me to thread where he's talked about but not the initial thread you mentioned

 

[teepsandbarleywine]

If it's a thread about S&C for combat sports I'm interested. Do you remember the title ? Searching Joel Jamieson brings me to thread where he's talked about but not the initial thread you mentioned

His username on here was EZA. Here's the link to the old thread: https://forums.sherdog.com/threads/how-to-finally-solve-your-conditioning-problem.788235/

Reading through this makes me miss the sort of discussions that used to take place here.

 

[GolovKing]

Also an explosive lift like Power Clean to work explosiveness. Very important for a fighter.

Is learning something like a power clean or snatch really worth the investment of time to learn the technique in order to perform the lift correctly if you aren't doing those lifts competitively? Also the risk that comes with injury that can result if not using proper technique?

 

[vision1]

Is learning something like a power clean or snatch really worth the investment of time to learn the technique in order to perform the lift correctly if you aren't doing those lifts competitively? Also the risk that comes with injury that can result if not using proper technique?

Debatable.
No individual lift is "very important" for a non-lifting athlete.
More than one way to skin a cat
edit: I realized Iron Monger meant explosiveness is very important, not the lift itself

 

[monkeyrhythm]

His username on here was EZA. Here's the link to the old thread: https://forums.sherdog.com/threads/how-to-finally-solve-your-conditioning-problem.788235/

Reading through this makes me miss the sort of discussions that used to take place here.

I still have a lot of time for Joel's work, I may finally get around to giving his free conditioning programme a go this spring:
https://www.8weeksout.com/free-conditioning-program-week-1/

 

[RightToBareKnuckles]

what are thoughts on exercise like hand stands or wheelbarrows (where someone holds your ankles and you walk forward on your hands) to develop arm endurance? risk of putting too much strain on the shoulder joint? just curious as those seem easy to do at home or with one other person. thanks,

 

[teepsandbarleywine]

what are thoughts on exercise like hand stands or wheelbarrows (where someone holds your ankles and you walk forward on your hands) to develop arm endurance? risk of putting too much strain on the shoulder joint? just curious as those seem easy to do at home or with one other person. thanks,

TBH anything held in the straight arm position is likely to have minimal positive carryover. Obviously very high level gymnastic positions are the exception, but in the exercises mentioned above the main loading is still being put through your skeletal system. Your muscles don't really have to do a heck of a lot.

 

[Fahcough]

what are thoughts on exercise like hand stands or wheelbarrows (where someone holds your ankles and you walk forward on your hands) to develop arm endurance? risk of putting too much strain on the shoulder joint? just curious as those seem easy to do at home or with one other person. thanks,

Do you have access to straps and 2 handles? Make your own TRX style hanger and put your feet in the handles to do unassisted core routines. If your wheelbarrow buddy can't make it, you can still suspend your lower body and mimic it.