The best form of training is wrestling/drilling hard – WIN Magazine

By Zach Even-Esh

II have a saying when athletes or coaches ask me about certain exercises they find on the internet, especially on social media: It looks cool on Instagram.

This is as effective as some of these exercises. For example, if you are coaching a high school wrestling team, what will be most effective?

A resistance circuit with plate training (most plates weigh 25 pounds) that lasts maybe 10 minutes?

Or a short strength and power workout with push-ups, farmer’s walks, and trap bar deadlifts?

This is where it will all make sense (I hope). If you fight a lot and train a lot, this is the best form of conditioning and muscular endurance training.

If you are already fighting hard and the muscular endurance bucket is already full, why would I continue to overfill that bucket? Furthermore, if you focus on light weight and high reps, you will not increase the fighter’s strength and power.

On the other hand, when a fighter gains strength, this quality will increase the fighter’s power and muscular endurance. Strength is the tide that lifts all ships.

If you are a coach or parent who wants to help a boy or girl earn more, then the smartest approach is to fill the bucket that needs filling. Sure, you’ve seen a great college wrestler, team or individual going into the pain cave pushing a 25 or 45 pound plate. But, if you’re looking to gain strength and power while the competition trains you the wrong way, then you’ll want to do one or two short strength sessions per week.

These sessions can last 25 minutes, including warm-up.

Here is an example workout including warm-up if you lift before wrestling practice:

Warm-up x 2 rounds:

1 arm support for carrying Kettlebell x 50 feet each arm

Kettlebell goblet squats x 10

Recumbent row x 10

Workout 1:

Trap-Bar Deadlift 4 x 4 (2 warm-ups, 2 working sets)

Frog jumps 4 x 4

Bench press DB or BB 4 x 6

Pull-Ups x MAX or DB Row reps 4 x 6

1 or 2 quick sets of clap push-ups x 5 reps + any curls x 10 reps

Workout 2:

Zercher squats with barbell or sandbag 4 x 5 (2 warm-ups, 2 difficult sets);

4 x 4 hurdle jumps;

DB Incline Bench 3 x 6 8;

Sandbag or KB transport (any position) 3 x 100 feet;

Alternate DB High Pull 2 ​​x 5/5 each arm;

Double Kettlebell Row 2 x 10;

If time permits, I always finish with some reinforcement work because athletes like it and it increases their confidence. These workouts can be completed in 25 minutes or less. If time is an issue, choose two exercises and do five rounds back and forth.

Examples are:

Option 1:

Hang Power Clean or Trap-Bar Deadlift 5 x 3-5 reps;

Push-ups or recumbent row 5 x 6-8 reps

Option 2:

Sandbag with shoulder 4 x 3/3 on each side

Bench press with barbell or dumbbells 4 x 6

The above workouts can be completed quickly and focus on strength and power. Remember that wrestling is the best form of conditioning. When I hear fighters telling me that all they do is run the first few weeks of training because the coach said we need to get in shape, I’m disappointed.

Wrestling is what gets you in shape. Learning better wrestling technique allows you to better use your strength. Distance running is for the cross-country team, not the wrestling team.

Fill the right buckets and do what works best for the fighters, not what looks best on Instagram. See you at the top of the podium!

(Zach Even-Esh is the founder of The Underground Strength Gym in New Jersey (EST 2002). Even-Esh is an author, consultant, and trainer for athletes, teams, and organizations seeking elite performance. For more information, visit https: //ZachEven-Esh.com and https://UndergroundStrengthCoach.com) n