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Weight lifting (i.e. resistance training) is just one element of a wrestler’s conditioning regimen in preparation for competition. However, it is an extremely crucial component. Resistance training is valuable as it enhances strength, power, and endurance. It not only increases muscular strength, but also strengthens the ligaments and tendons that connect the bones and muscles, reducing the risk of injuries during wrestling. Additionally, resistance training improves bone density, preventing stress fractures.
Renowned strength and conditioning coach Dan John describes muscle building in sports as the process of “armor building” for athletes. With numerous weight lifting options available, wrestlers may find it overwhelming to choose the best one. You may have come across infomercials for P90X, bodybuilding routines in magazines like Flex, Muscle and Fitness, and Iron Man, or even watched Olympic Weightlifting during the Olympics. While these options may be impressive, it’s essential to determine what’s best for a wrestler.
First, let’s turn our attention to Tudor Bompa. Bompa emphasizes that strength training programs for sports need to target the specific muscle groups involved in each sport, known as “prime movers.” In wrestling, pulling is a fundamental aspect. Pulling your opponent’s legs during a takedown and fighting for position require strong pulling muscles. The biceps, shoulders, and back muscles are crucial for pulling strength, while grip strength is necessary for hand fighting and securing holds. Hip and leg strength are essential throughout a wrestling match. Therefore, wrestlers should focus on exercises that target these specific muscle groups.
Another consideration is whether it’s off-season or in-season training. This is where the concept of periodization comes into play. Now, let’s explore some of the resistance training options available for wrestlers.
High Intensity Training (HIT) became popular in the 1970s, thanks to Arthur Jones, the founder of Nautilus. HIT involves performing only one set of an exercise at a slow and controlled pace until muscular failure. HIT workouts are brief and intense, typically done two to three times per week. Champion bodybuilders such as Dorian Yates and Mike Mentzer have advocated for HIT.
Bill Starr, former strength coach to the Baltimore Colts and a legend in strength and conditioning, focused on “The Big Three” – bench press, squat, and power clean. Starr’s program involved five sets of five repetitions and included heavy, medium, and light days. This program can work well for wrestling.
Powerlifting, a strength sport consisting of the squat, bench press, and deadlift, is another option. Powerlifters perform multiple heavy sets of low repetitions, focusing on strength and power. While these lifts are beneficial for wrestling, it’s important to include other exercises to meet all your needs.
The 5/3/1 workout, developed by former powerlifter Jim Wendler, revolves around basic multi-joint lifts, such as the bench press, squat, shoulder press, and deadlift. Assistance exercises are also included to build muscle, prevent injury, and create a balanced physique.
Pavel Tsatsouline, author of Power to the People: Russian Strength Training Secrets for Every American, dismisses HIT and bodybuilding. Pavel emphasizes that strength training should focus on functional strength and specific requirements for sports, jobs, or lifestyles. His workouts prioritize heavy lifting, low repetitions, and avoiding training to failure.
Density training involves doing more work in the same amount of time or performing the same amount of work in a shorter period. This type of training enhances time efficiency, intensity, fat loss, post-exercise calorie burn, and natural growth hormone release. Notable figures associated with density training include Charles Staley, Ethan Reeve, Bryce Lane, and Matt Wiggins.
Controlled Fatigue Training, developed by Ori Hofmekler, combines strength and speed in one workout. This training method aims to make muscle fibers stronger, faster, and tougher. Wrestlers desire muscle fibers capable of generating and sustaining strength for extended periods.
In conclusion, a wrestler needs to consider their specific needs and goals when choosing a resistance training plan. Whether it’s HIT, Bill Starr 5×5 training, powerlifting, 5/3/1, Pavel Tsatsouline’s approach, density training, or controlled fatigue training, each option offers its own benefits. It’s important to research, experiment, and tailor the training plan to suit individual requirements and preferences.
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