Weight Training for Wrestling

As the sport of wrestling continues to grow (with at least some thanks going to the increasing popularity of MMA), weight training for wrestling has become a very sought after. There are two major issues that I've seen with weight training for wrestling programs in my years of experience.

First, a great majority, especially those at the collegiate level, are basically offshoots of the football weight training program. While there are some similarities, football players should be more focused on developing absolute strength, whereas wrestlers should focus their weight training on relative strength and power (strength per bodyweight).

Second, there are a few systems and programs that are available that are absolutely fantastic. However these weight training for wrestling plans consist of exercises with sandbags, kettlebells, tires, kegs, thick reps, and a lot of other training tools that most wrestler don't have access to. While I do believe that these are great ways to bridge the gap between traditional weight room strength and functional wrestling strength (I use them myself often with my wrestlers), I also understand that a majority of wrestlers reading this article do not have access to this type of equipment. "################" equipment like this exists at underground gyms and training facilities and if you're a member of one of those, there's a good chance you already have someone helping you with your training. So for those of you who aren't fortunate to workout at a well-equipped ################ gym, keep reading, I have some great news for you...

The other day I was fortunate enough to have former Cornell Wrestling Strength Coach, Tom Dilliplane, send me a copy of his 16-week summer program. This is the exact program he used over the summer of 2009, the summer before Cornell placed 2nd at Nationals and had 2 National Finalists. In addition, Tom used similar types of programs for the 10+ years he was at Cornell working with the wrestlers. While some would say the program looked boring and repetitive (you would not believe the repetition of such exercises as the Bench Press, Squats,http://wa-jobs.info/index.php?topic=...88393#msg88393, High Pulls,http://www.horror-mania.com/social/i...the-world-cup/, Weighted Pullups,http://www.dev.freedomgardens.org/bo...23/blog/47928/, and other exercises that many may consider to be plain and boring but obviously get the job done) the fact of the matter is this- it works. Oftentimes people are after the next greatest thing. Look at all the infomercials out there for the "next biggest thing in fat loss" or whatever. As wrestlers we know the truth- nothing replaces good old fashioned hard work. And that should be the same way you approach yourweight training for wrestling. Yes,http://sweebly.com/index.php?do=/des...-simple-steps/, those YouTube videos of someone performing a cool looking exercise with a big tire look cool. I know, I post them from time to time. But believe me, this isn't the focus of the weight training for wrestling plans I have my wrestlers use. Sticking to the tried and true barbell and dumbbell exercises that have withstood the test of time is what's going to lead to the best results with your weight training for wrestling plan. Additionally, I think it's worth considering the fact that if these new age styles of training were so groundbreaking and effective, don't you think all the big wrestling schools like Iowa, Cornell, Iowa State, etc. would be using them already? Anyway, that's enough,http://www.guide-you.net/forum/index....html#msg38290, lets get into some weight training for wrestling plans.

Weight Training for Wrestling Workout (first week in Tom's Summer Program)

Day 1 Weight Training for Wrestling

Superset- Bench Press 4x8 and Med Ball Pushups 3x8

Superset- Squat 4x8 and Dumbbell Walking Lunge 3x8

Incline Bench- 4x8

Superset- Cuban Press 3x12 and Tricep Kickbacks 3x10

Day 2 Weight Training for Wrestling

Deadlift- 5x5

Power Clean- 5x4

Cable Row- 3x10

Weighted Pullups- 3x10

Bicep Curls- 3x10

Day 3 Weight Training for Wrestling

Bench Press- 5x3

Squat- 5x3

Dumbbell Incline Bench- 4x8

Alternate Dumbbell Bench- 3x10

Dips- 3x10

Tricep Kickbacks- 3x10

Day 4 Weight Training for Wrestling

Deadlift- 5x5

Power Clean- 5x4

Cable Row- 3x10

Weighted Pullups- 3x10

Bicep Curls- 3x10

Please note that Tom bases all of his core movements (Squat, Bench, Clean, Deadlift, etc.) off of percentages of your max. These percentages and 2 more weeks of this program are included as one of 4 free gifts for signing up for my newsletter at


About The Author
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at

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Beijing police informed today: The local people before the attack in Guangdong caused a dead 6 injured

opened a 5-year lease drivers Jin Qiang (pseudonym), never expected a murder suspect will be stopped his car as his passengers, and his task is to send him to surrender.
fear that their regret, Jin master all the way to appease the man, calmly hands it to the police.
this morning, the Beijing police confirmed that the man in Guangdong before the attack, causing a dead 6 injured this morning, local police have their pick.
on the bus

bloodshot eyes, claim toting men murder

2 pm yesterday, the reporter saw the dragons in the company just pulled out Master Jin came back alive. 44 years old this year, he revealed a bit thin on the cheek and the vicissitudes of the able.

Pu Jin teacher was lying in Fangshan District, local people, worked for the company five branches seven dragon team. Although the taxi opened 5 years, but only 3 months to dragons. However, this particular experience, let him down in the team caused quite a stir.
11 月 12 morning 9 am,gucci bags, Jin master the passenger outside the east gate to the China Central Television. Then a man knocking on doors, asking to the Ministry of Public Security How much? Also heard of 20 yuan, the man sat down at the passenger seat quickly.
but men Yishang Ju, Jin master to detect the person not right.

just after the Military Museum, the man suddenly turned to Jin master,miu miu handbags, said he fled after the killings in Guangdong, home to this, it is estimated the public security organs are wanted him.
a murderer sitting around, heart pounding horror master Jin. He will not hurt yourself? To the Ministry of Public Security to do? He flashed a variety of danger, the car suddenly tense atmosphere.
persuade

and let some homely chatter suspects surrendered

Jin master to adjust the mood, set the time by ten seconds of looking hard, and try with this talk to people.


Jin master said, though this person was going to surrender, but he's thought is not determined, indecisive heart, eyes always looked to the car window.
Jin master said to him earnestly, surrender is the only way, this is also a relief to you, live stronger than fear it. May have voluntarily surrendered themselves, good for future sentencing.
man admitted because of some dispute, he was hacked to death a man with a knife, but also hurt people.
about the murder, Master Jin did not find out more,paul smith handbags, to appease the emotions, and men turn to pull up the homemade.
he learned that the man was 30 years old this year, there are parents,paul smith bags, there are wives and children, after the murder, is now desperate.
climate began to cool down the car, but Jin master side drive carefully and observe the man from time to time while the dynamic.
car driving 17 minutes, after the Tiananmen is the Ministry of Public Security, the roadside just a traffic police. Jin master to stop at a traffic police in front of the car to get off this situation.
surrender

men will get off before the fare to the driver

Jin master said, after I heard the traffic police was very surprised,mulberry handbag, and quickly called 110. After about 20 minutes, Donghua Gate police station rushed to the scene, the men carried a simple inquiry for handcuffed.
Until that moment, Jin be considered the master mind at ease down. Although he was repeatedly rejected, but the men and the fare will be 20 yuan to him. Said, I'm sorry, hold you pull live.
Jin master emotion, letting them dry years, only to come across a counterfeit of the passengers, killing the suspect is really the first time encountered. But no matter what the identity of passengers, even if he is a murderer, should be given due respect.
text / reporter Cui Yifei

Police confirmed

online this person is really wanted

This morning, the Municipal Public Security Bureau deputy corps bus Captain Wei Dong said that one way the suspect is from Guangdong, 32 years old this year, the Department of fugitives wanted for the Internet,mulberry handbags, who in the evening of November 9, armed with a knife in the side of the road Guangdong Province chopped seven villagers, including one death.
According to transit police, since 2005, the city taxi drivers arrested each year to assist the police nearly all kinds of criminal suspects, of whom nearly 10 homicide suspects.
assist the police in arresting suspects for the driver of the police will give the appropriate incentives.
dragon said, and now they are studying for Master Jin reward this behavior.
text / news correspondent Ningtong Tong Yang Cong Ning