Wrestling Summer Training Guide 2013 | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Wrestling Summer Training Guide 2013

June 4, 2013 | Featured in the Summer 2013 Issue

Must See Wrestling Videos

STACK's Wrestling Summer Training Guide was created by Zeke Jones, head coach of the U.S. freestyle wrestling team, who led the squad at the 2012 London Olympics. Jones is also an Olympic Silver Medalist (Barcelona, 1992) and a 4-time World Cup Champion.

Wrestling Workout

Training Tips

If the summer break is 10 or 12 weeks long, I want a high school athlete spending six to 10 of those weeks in training. The other weeks should be spent on passive exercise—games like basketball or soccer, things that are fun but keep you in shape.

I never used to do that until I went overseas and saw other top teams train. The American mentality is always harder, faster, more. But go to Russia, Bulgaria, Cuba or Iran, and you’ll see sports games are a very important part of their training.

You can get as much running out of a 40-minute soccer game as you can by jogging in a straight line for that long.

Take that first week of break off completely. Then spend a week playing games or occasionally lifting. Then get serious for six or more weeks of running and lifting.

During summer training, your first priority should be building strength. But a very close second is conditioning.

Very few things in wrestling involve a static movement. So train accordingly.

We’ll do Push-Ups on a bar that put you off-balance, or do Med Ball Throws on an instability board. Anything that’ll prepare you for the moment where you’ll be falling down with one arm behind your back but still have to throw a 180-pound opponent.

You can move 800 million ways in wrestling. You’re going to wind up on your side, knees, back, your neck, all fours. You gotta be strong in every one of those positions.

And you’re always working against another force—another human being.

Conditioning is one of the things that can win you matches. Imagine sprinting as hard as you can for 6 minutes. It’s impossible.

You’re going to hit failure, physically. Then you have to continue. That’s what makes the sport unique.

The “work-to-rest ratio” means how much time you spend resting after each run.  In the summer a high schooler would want to go with 1 to 2, so if you sprint for 15 seconds, take 30 seconds of rest.

As the season gets underway, we’ll cut those rest ratios down. Way down.

You get very little recovery when you’re on the mat. It’s not like football, where you run a ball for 5 seconds and then get 45 seconds of rest. You get very little recovery and our running mirrors that.

Recovery is as important as training. We make sure our athletes do hot and cold plunges, sauna sessions, hot yoga for stretching, and massage, to name a few.

Vacation with your family is essential, too. Don’t forget that.

After your weeks of strength and conditioning work, take it easy for a couple of weeks heading into the school year. Give yourself some time to rest and get into the right mindset for the season ahead.

The First Week

Day 1

  • Dynamic Warm-Up – 7 minutes
  • Speed and Quickness Drills (sprints, cone shuttles) – 15 minutes
  • Box Jumps – 3x5
  • Med Ball Squat Throws – 3x8
  • One-Arm DB Clean – 3x5
  • Back Squat – 1x10 (warm-up), 3x5
  • Push Press – 1x10 (warm-up), 3x5
  • DB Rows – 3x6 each arm
  • Superset Dips – 3x10 and Barbell Curls – 3x10
  • Decline Sit-Ups – 3x20
  • Back Extensions – 3x15
  • DB Side Bends – 3x15 each side
  • Cooldown Stretching

Day 2

  • Dynamic Warm-Up – 7 minutes
  • 1-mile run x 1, 1:1 work/rest ratio
  • 800m run x 2, 1:2 work/rest ratio
  • 400m run x 2, 1:2 work/rest ratio
  • 100m run x 4, 1:2 work/rest ratio

Day 3

  • Dynamic Warm-Up – 7 minutes
  • Speed and Quickness Drills (sprints, cone shuttles) – 15 minutes
  • Broad Jumps – 3x5
  • Woodchoppers – 3x8
  • Clean Pull – 3x10
  • Deadlift – 1x10 (warm-up), 3x5
  • Bench Press – 1x10 (warm-up), 3x5
  • Pull-Ups – 40, doing as many sets as necessary to hit total
  • Superset Wrist Curls (palms up) – 3x15 and Wrist Curls (palms down) – 3x15
  • Hanging Leg Raises – 3x20
  • Back Extensions Iso Holds – 3x20 sec.
  • Decline Russian Twists– 3x30
  • Cooldown Stretching

Day 4

  • Long, slow distance run – 2.5-5 miles

Day 5

  • Dynamic Warm-Up – 7 minutes
  • Speed and Quickness Drills (sprints, cone shuttles) – 15 minutes
  • One-Leg Box Jumps – 3x5 each
  • Med Ball Chest Throws – 3x8
  • Kettlebell Swings– 3x6
  • Romanian Deadlift – 1x10 (warm-up), 3x5
  • Walking Lunge – 3x10
  • DB Incline Bench Combo – 3x5
  • DB Bent Over Row Combo – 3x5
  • Superset Hammer Curls – 3x10 and Tricep Pushdowns – 3x10
  • Toe Touches – 3x25
  • Back Extensions 3x15
  • V-Ups – 3x20
  • Cooldown Stretching

Exercise Instructions

Box Jumps

Med Ball Squat Throws

One-Arm DB Clean

Perform with one arm at a time.

Back Squat

Push Press

DB Rows

Dips

Barbell Curls

Decline Sit-Ups

Back Extension

DB Side Bends

Stand with your feet hip width apart and your knees slightly bent. Hold a dumbbell with one hand at your side. Tilt your torso to the side to lower the dumbbell as far as possible. Straighten your torso to return to the starting position. Repeat for the specified number of reps, and perform a set on your opposite side.

Broad Jumps

Woodchoppers

Clean Pull

Deadlift

Bench Press

Pull-Ups

Wrist Curls

Hanging Leg Raises

Back Extension Iso Holds

Perform a Back Extension, holding the extended position for the specified duration.

Decline Russian Twists

Perform on a decline bench.

One-Leg Box Jump

Med Ball Chest Throw

Kettlebell Swings

Romanian Deadlift

Walking Lunge

DB Incline Bench

DB Bent-Over Row

Hammer Curls

Tricep Pushdowns

V-Ups

Toe Touches

Wrestling Workout

Photo: AP

Brian Sabin
- Executive Editor Brian Sabin is a Webby Award-winning writer, editor and producer covering all things health, fitness and sports. He previously worked as a Senior...
Brian Sabin
- Executive Editor Brian Sabin is a Webby Award-winning writer, editor and producer covering all things health, fitness and sports. He previously worked as a Senior...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 83,204
Evan Longoria's Hitting Drills
Views: 9,798,295
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

Evan Longoria's Off-Season Strength and Resistance Workout

Jump Higher After a Month With These 3 Exercises

Save Your Shoulders With These Barbell Landmine Exercises

The 4 Best and Worst Cable Machine Exercises

What Happens When You Do The Same Exercise Every Day?

Todd Durkin's Complete Football Strength Training Program

The Top 10 Mistakes Athletes Make in the Weight Room

The Best Lower-Body Landmine Exercises

7 Farmer's Walk Variations for Improved Core Strength

Build Wrestling Strength With the Gable Lock Isometric Hold

Train Like a Pro: Peyton Manning's Core Workout

Build Strong Legs with the Leg Press Lockdown Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

How You Can Olympic Lift With an Injury

6 Gym Machines That Are Actually Worth Your Time

How to Improve Shoulder Strength and Flexibility

Use Eccentric Lifts to Increase Size and Strength

Putting Together an Off-Season Workout for Point Guards

How Strength Training Changed Rory McIlroy's Game

4 Exercises From NFL Players to Build True Game Speed

3 Tips to Blast Through Training Plateaus

Can You Survive This Insane 100-Rep Push-Up Challenge?

Todd Durkin

3 Keys to In-Season Baseball Training

When Not to Try Unstable Hockey Training

Get a Full-Body Workout With Just 2 Exercises

3 Keys to Better Softball Workouts

5 Ways to Get a Higher Vertical Jump

3 Tricks for a Stronger Front Squat

Build Awesome Arms With This 15-Minute Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

5 Quick Workout Fixes for Faster Muscle Growth

Posterior Chain Fixes to Improve Your Game

Train Like a Pro: MLS Soccer Strength Program

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Prevent Volleyball Shoulder Injuries With These Exercises

Add Surprise Sets for a Great Workout Finisher

The 3-Minute Total Arm Pump

Train Like a Pro: Damian Lillard's Basketball Core Workout

3 Simple Strategies for a Better Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

Deadlift Grip Guide: How Hand Placement Changes the Exercise

3 Habits of Highly Successful Coaches

Abby Wambach's Soccer Power Workout