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The incorporation of weight lifting into a wrestling season can be quite challenging and must be approached with caution, as Joe Coleman advises.

A program aimed at increasing strength often involves heavy lifting and even includes single rep maxes as tests. However, due to the intense demands on the athlete’s nervous system and the potential risk of injury associated with heavy lifting, it is advisable to avoid this type of program during a rigorous competition schedule.

During wrestling season, weight training programs should focus more on maintaining muscle size and strength rather than building it. Additionally, wrestlers typically aim to be as lean as possible during the season in order to make weight, and are not consuming an excess of calories to promote muscle growth.

Fortunately, in the off season, when wrestlers do not have to worry about maintaining a specific body weight, they have the freedom to eat as they please and have more time to recover from heavier lifting. This is considered the optimal time for building muscle.

For maintaining muscle and overall conditioning during the wrestling season, the rep schemes for weight lifting programs should generally be higher, with sets of 8-15 reps being ideal. Sets of 5 reps should be the lowest they go.

An effective and safe system of in-season weight lifting for wrestlers is the ’30 Second Program,’ as suggested by Joe Coleman. This program can be executed in a fully stocked weight room and does not depend on specific equipment. It is designed for a team of 6-10+ athletes to train simultaneously, and should not exceed a maximum time limit of 30-35 minutes.

The program involves a series of exercises performed at different stations within the gym. Athletes are instructed to complete as many repetitions as possible in a 30-second time frame before moving on to the next station. It is advisable to have at least 6-8 stations, with minimal rest times between stations. The coach should use a stopwatch to time the 30-second intervals and inform the athletes when to switch to the next station. Adequate time should be given to the athletes between sets to ensure proper setup for the upcoming exercise.

If there are more athletes than stations, it is permissible to add 1-2 rest stations for recovery time. However, exceeding this number may affect the conditioning aspect of the program.

One of the notable advantages of the 30 Second Program during the wrestling season is the utilization of light weights. This helps to reduce post-workout soreness, assuming the athletes are in good shape, and minimizes the risk of injuries. The weight used for each exercise should be something the athlete can handle for approximately 20 reps. As the rounds progress, the number of reps achieved may become progressively harder to attain, but the weight should remain consistent throughout the entire cycle. If the number of repetitions significantly decreases after the first round, it indicates that the weight is too heavy and should be reduced. This discrepancy can be attributed to the athlete either choosing an inappropriate starting weight or having poor conditioning.

The selection of exercises is crucial in ensuring the effectiveness of the program. For individuals seeking more conditioning, it is advisable to mix upper and lower body exercises together within the same round. Conversely, for those aiming to build or maintain size and strength, it is recommended to separate upper and lower body exercises into their own respective rounds. Ideally, participants should be able to complete a whole cycle three times, as this volume is suitable for in-shape athletes during the wrestling season.

On upper body days, Joe Coleman suggests choosing antagonistic exercises that alternate between pushing and pulling motions. This prevents burnout and fatigue from setting in, which could hinder an athlete’s ability to achieve the desired rep scheme on subsequent exercises. It is also advisable to avoid incorporating isolation arm exercises into the program. Arm muscles are relatively small and tend to fatigue quickly, potentially preventing athletes from completing further cycles.

For example, a good upper body 30 Second Program can include the following exercises, with each athlete performing as many reps as possible for 30 seconds before rotating to the next station:

– Bench Press

– Chest Supported Rows

– Hang Cleans (12 reps, not 20)

– DB Side Laterals

– Incline DB Press

– Low Cable Row

– Bar Shrugs

– Repeat

An appropriate warm-up should be conducted before the session, including several sets of bench, side laterals, lat pulls, or pull ups using very light weights, training bands, or both.

On lower body days, multiple squat variations can be programmed, but it is advisable to use the bar for only one exercise, if possible. It is not recommended to incorporate any type of bar deadlifts into the program. A good lower body 30 Second Program can include the following exercises:

– Leg Curls

– Kettlebell Front Squat (Front Squat while holding a kettlebell or dumbbell at chest level)

– DB Deadlifts (10-12 reps, not 20)

– Band-Only Seated Leg Curls (seated leg curls using only a training band as resistance)

– Back Squat

– Kettlebell Swings

– Repeat

During core development training with the 30 Second Program, it is important to select exercises that engage the abdominals, obliques, lower back, and hips. Incorporating exercises that target the core from various angles will yield the best results in terms of strength and performance. Athletes should perform as many reps as possible in a 30-second interval or hold certain positions, such as planks, before rotating to the next station.

A sample core-focused 30 Second Program can include the following exercises:

– Reverse Hypers

– Planks

– Hanging Leg Raises + Side Bends

– Kettlebell Swings

– DB Side Bends (30 sec. each side)

– TRX Mountain Climbers or Pikes

– Repeat

When selecting exercises for your program, it is crucial to avoid targeting the same muscle group or similar types of motion back-to-back. For instance, it is advisable to avoid performing roman chair sit-ups followed by another sit-up variation that predominantly works the front abdominal wall again.

The 30 Second Program is a reliable and safe method of weight lifting during the wrestling season. It is not only effective for maintaining muscle and overall conditioning but can also be utilized for developing mental toughness and improving physical fitness during the pre-season strength conditioning phase.

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Ihab Salloum