Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.

Weight lifting for wrestling doesn’t refer to hefting your opponent above your head. Weight training for wrestling should always start and end with your core including your lower back and glutes. It is also imperative that you work your hamstrings well to avoid injuries on the mat.

Good mornings are great additions to your wrestling strength workout. Begin by holding a barbell, with or without plates, behind the head upon the shoulders. Bend forward as though you are bowing, slowly, with a straight back. Recover as you stand straight again. Vary good mornings by bending slightly at the knee, concentrating more on your lower back than your hamstrings. Keep your chin up and face forward to avoid twisting or rounding your back. Practice with good form and you’ll find a marked improvement in both speed and power when you are in neutral and bottom positions.

While you want to be quick on the mat, you should avoid being quick in the gym. All movements should be slow, controlled and precise. It’s the only way to get the most of your workout. Contracting should take a full two seconds, releasing or lowering should take a full four seconds.

Your exercises should be slow and controlled but your entire wrestling strength workout should last no longer than 45 minutes, not counting any cardio routines you add.

Unlike athletes that need muscular endurance of an hour or more, your wrestling weight training program should include fewer sets (two is optimal) with greater weight. This will not only add to your bulk, it will also help build strength.

If you start to get bored with your wrestling weight training program, give barbells, traditional weight machines and even stretch rope machines a try. Barbells require that you actively balance the weight while weight machines allow you to concentrate fully on the muscle extension. Stretch rope machines are great for working the small muscles that are often overlooked when working large muscle groups.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.