4rounds:
250m Row
21 DB Push Press (40#)
12 Back Extension
The Back Extension allows for development of the posterior chain using bodyweight. Unlike the deadlift which builds strength in the posterior chain by lifting heavy loads off the ground. The back extension builds strength in the posterior chain by moving through gravity in a fixed position.
back ext demo (pic)
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. CrossFit Wrestling is a specialized strength and conditioning program that utilizes CrossFit to maximize the needs of the wrestling community. We differ by degree but not kind. The methods of CrossFit are highly applicable to the needs of wrestling.
Saturday, January 29, 2011
Thursday, January 27, 2011
3rounds:
600m Run
25 Push ups
25 Situps
“Once you've wrestled, everything else in life is easy.”-Dan Gable
600m Run
25 Push ups
25 Situps
“Once you've wrestled, everything else in life is easy.”-Dan Gable
Wednesday, January 26, 2011
Strength:
Backsquat
5-5-5-5-5
Conditioning:
As Many Rounds As Possible in 20 minutes (AMRAP 20)
7 Backsquats @ 135
7 KB swings
7 Burpees
There's a misconception that long distance running is optimal for wrestling. Wrestling is a sport that requires high power output in short burst. Running longer than 20 minutes cannot allow for the high power output that wrestlers need to thrive in the sport. Anerobic training (weightlifting, bodyweight training) designed as above is more specific than jogging 3 miles. Just look at the comparison between sprinters and marathoners and see for yourself. Sprinters train the anaerobic energy system while marathoner's train the oxidative (long endurance) energy system. Who do you want to look like?
Backsquat
5-5-5-5-5
Conditioning:
As Many Rounds As Possible in 20 minutes (AMRAP 20)
7 Backsquats @ 135
7 KB swings
7 Burpees
There's a misconception that long distance running is optimal for wrestling. Wrestling is a sport that requires high power output in short burst. Running longer than 20 minutes cannot allow for the high power output that wrestlers need to thrive in the sport. Anerobic training (weightlifting, bodyweight training) designed as above is more specific than jogging 3 miles. Just look at the comparison between sprinters and marathoners and see for yourself. Sprinters train the anaerobic energy system while marathoner's train the oxidative (long endurance) energy system. Who do you want to look like?
Tuesday, January 25, 2011
Strength:
Front Squat 5 x 5
Conditioning:
10.9.8.7.6.5.4.3.2.1.
Staminia:
"Griff"
800m Run forward
400m Run backward
800m Run forward
400m Run backward
Running backwards should not be taken lightly. The dependence on the quadriceps when running backwards is very sport specific in improving the neutral wrestling position. The inability to stay in a "wrestling stance" is due to two factors: weak erectors (back muscles) and weak quads! Don't be that wrestler!
Front Squat 5 x 5
Conditioning:
10.9.8.7.6.5.4.3.2.1.
- Front Squat @ BW
- Pullup
Staminia:
"Griff"
800m Run forward
400m Run backward
800m Run forward
400m Run backward
Running backwards should not be taken lightly. The dependence on the quadriceps when running backwards is very sport specific in improving the neutral wrestling position. The inability to stay in a "wrestling stance" is due to two factors: weak erectors (back muscles) and weak quads! Don't be that wrestler!
A. Deadlift 5-4-3-2-1RM
B. Bench 1-2-3-4-5
C1. 4 x 10 GHD situps (video)
C2. 4 x 10 Pushup
Maximal Strength
Maximal strength is the highest level of force an athlete can possibly generate. Its importance will vary between sports but this relates more to the length of the maximal strength training phase than whether it should be included or not. The greater an athlete's maximal strength to begin with, the more of it can be converted into sport-specific strength endurance or explosive power.
Maximal strength training can improve exercise economy and endurance performance. Interestingly, it does not appear to lead to a significant increase in muscle hypertrophy.
B. Bench 1-2-3-4-5
C1. 4 x 10 GHD situps (video)
C2. 4 x 10 Pushup
Maximal Strength
Maximal strength is the highest level of force an athlete can possibly generate. Its importance will vary between sports but this relates more to the length of the maximal strength training phase than whether it should be included or not. The greater an athlete's maximal strength to begin with, the more of it can be converted into sport-specific strength endurance or explosive power.
Maximal strength training can improve exercise economy and endurance performance. Interestingly, it does not appear to lead to a significant increase in muscle hypertrophy.
Tuesday, January 18, 2011
A. Front Squat
1min max reps @ BW x 6
(total equals a 6min match)
Rest 1:30 btwn sets
B1. Standing Press
5-5-5-3-3-3
B2. Pullups
Max Rep x 6
C1. 100 ancohored situps
(the double-leg mimics a front squat rather than a back squat)
The functionality of the Front Squat in the sport of wrestling is superior to the back squat in that most takedowns occur with the opponent in front of the wrestler and not from behind. It is just as important to develop the posterior chain for sheer power but the dominance of quadricep contraction during a double-leg takedown cannot be negated.
1min max reps @ BW x 6
(total equals a 6min match)
Rest 1:30 btwn sets
B1. Standing Press
5-5-5-3-3-3
B2. Pullups
Max Rep x 6
C1. 100 ancohored situps
(the double-leg mimics a front squat rather than a back squat)
The functionality of the Front Squat in the sport of wrestling is superior to the back squat in that most takedowns occur with the opponent in front of the wrestler and not from behind. It is just as important to develop the posterior chain for sheer power but the dominance of quadricep contraction during a double-leg takedown cannot be negated.
Monday, January 17, 2011
A. Bench
5-5-5-3-3-1
B. "JT"
21-15-9
Handstand Push up
Ring Dips
Push up
C. 200 Takedowns
(The bottom position of the standup requires a slight push off from the tricep to explode out of bottom)
Training isolation movements are a waste of time. Efficacy and efficiency should guide our mode of thinking. Tricep cable pulldowns and "skull crushers" have no part in elite athleticism. The triplet of HSPU, dips and pushups is a decievingly difficult combination due to its focus on the tricep brachii and the surround stabilizer muscles. From a functionality standpoint these movements are as sport specific as it gets. How many times does a wrestler fight out of bottom by pushing off the mat? How many dips does a wrestler do during a six minute match. Strength to bodyweight ratio is key and the wrestler lacking it gets severely punished for it every time.
5-5-5-3-3-1
B. "JT"
21-15-9
Handstand Push up
Ring Dips
Push up
C. 200 Takedowns
(The bottom position of the standup requires a slight push off from the tricep to explode out of bottom)
Training isolation movements are a waste of time. Efficacy and efficiency should guide our mode of thinking. Tricep cable pulldowns and "skull crushers" have no part in elite athleticism. The triplet of HSPU, dips and pushups is a decievingly difficult combination due to its focus on the tricep brachii and the surround stabilizer muscles. From a functionality standpoint these movements are as sport specific as it gets. How many times does a wrestler fight out of bottom by pushing off the mat? How many dips does a wrestler do during a six minute match. Strength to bodyweight ratio is key and the wrestler lacking it gets severely punished for it every time.
Sunday, January 16, 2011
Thursday, January 13, 2011
5 rounds:
A 200lb standing press is useless if your can't press yourself out of a handstand. It is quite interesting how this is possible but it does exist. Gymnastic training is just as important if not more important for strength to bodyweight ratio. A skill all wrestlers need.
10 Bench at BW
10 HSPU
10 Pullups
A 200lb standing press is useless if your can't press yourself out of a handstand. It is quite interesting how this is possible but it does exist. Gymnastic training is just as important if not more important for strength to bodyweight ratio. A skill all wrestlers need.
Wednesday, January 12, 2011
Team
Indian Run
4 x 4oom; rest 1min
Tabata Interval
20sec on/10sec off
Push Up 5set
Situp 6 sets
Plyometric Lunges 3 sets
Squat 3 sets
Burpee 3 sets
Standup (bottom position) 3 sets
The ability to move your bodyweight effieciently is a crucial skill required to succeed in the sport of wrestling. To improve strength to body weight ratio you must practice gymnastic and calestenic movements. As harmless as airsquats might look, when coupled with such an agressive interval the Tabata interval has the potential to crush even the strongest men.
Indian Run
4 x 4oom; rest 1min
Tabata Interval
20sec on/10sec off
Push Up 5set
Situp 6 sets
Plyometric Lunges 3 sets
Squat 3 sets
Burpee 3 sets
Standup (bottom position) 3 sets
The ability to move your bodyweight effieciently is a crucial skill required to succeed in the sport of wrestling. To improve strength to body weight ratio you must practice gymnastic and calestenic movements. As harmless as airsquats might look, when coupled with such an agressive interval the Tabata interval has the potential to crush even the strongest men.
Tuesday, January 11, 2011
Strength
4 sets:
As Many Reps As Possible in 30 seconds
Deadlift @ BW
Rest 1.5 minutes
Conditioning
On the minute every minute for 15 minutes
5 Burpees
10 Pushups
15 Squats
Lactate/Threshold
Partner 50-yd suicides
Partner 50-yd bear crawls
4 sets:
As Many Reps As Possible in 30 seconds
Deadlift @ BW
Rest 1.5 minutes
Conditioning
On the minute every minute for 15 minutes
5 Burpees
10 Pushups
15 Squats
Lactate/Threshold
Partner 50-yd suicides
Partner 50-yd bear crawls
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