2014 Summer Training Guide: Wrestling
Program by Anthony Glass, director of strength and conditioning for Olympic sports at The Ohio State University, where he is responsible for the wrestling program.
What Matters Now
Summer is a hugely important to wrestlers, because it’s their only chance to devote themselves completely to getting stronger and not have to worry about making weight. If you’re stronger than your opponent, you won’t need to exert as much energy to accomplish the same move.
What This Program Will Do for You
The goal of this program is to increase all of your primary exercises—the Bench Press and Squat—by 10 percent. Many of these exercises are grouped into supersets to elevate your heart rate and improve your conditioning. You may be the strongest guy, but if you’re not conditioned, your strength may fail you.
Key Tips for Success
You should never miss a rep during this program. The weight you use should be challenging, but never so heavy that you struggle to complete your final rep. Also, if you’re not familiar with Olympic lifts, simply swap them for any explosive move, like Box Jumps or Overhead Med Ball Throws.
Check out the full 2014 Summer Training Guide.
Featured Wrestling Exercises
Snatch Pulls: A variation of the Snatch, it increases full-body power and teaches proper technique on Olympic lifts.
Med Ball Chest Throw: Strengthens the chest so you can push off and counter your opponent’s best attacking moves.
Landmine Row: Builds the strength and power needed to grapple with your opponent and initiate takedown moves.
STACK Wrestling Summer Training Guide
This article originally appeared on STACK.com: 2014 Summer Training Guide: Wrestling
