IT'S NOT WHAT THEY DID BUT HOW THEY USED IT...
Most of our strength and conditioning for sports has been thoroughly influenced by the soviets. Even the late Louie Simmons talked about the Russians in high regard for their advanced training systems recommending Soviet Training and Recovery Methods written by Ben Tabachnik, Moris Silber, and Rick Brunner.
"From basic drills, to weight training or plyometrics the training is at least 30 years behind the Russian Training methods." - Louie Simmons
For wrestlers you need to be explosive, strong, and well conditioned. The exercises are chosen precisely to meet all those requirements. Zercher deadlifts, zercher RDL'S, zercher squats, snatches, cleans, kettle bell work, rope climb, calisthenics, hill sprints, and plyometric work are all utilized in training.
Most of the wrestlers shown have been working the mats like a 9-5 since they were toddlers. Even before wrestling they were usually placed in gymnastics for a solid base to build from.
Russian scientists would study which particular exercises translate best to mat strength. Wrestling is an explosive sport so the lifts need to translate well to the matches. Things like zercher deadlifts and squats are perfect for this example. Most people might look at them and think, "isn't that dangerous?"
When you strengthen yourself in those positions it makes your wrestling much more powerful. Especially in situations when you have under-hooks sprawling on an opponents takedown. Or, when you're trying to "Karelin" lift them off the mat.
Plyometrics is also a crucial aspect to train. Keep in mind - this is not a cardio workout. Soviets often trained it using Elastic Energy and Max Effort. Train the plyometrics like a max effort lift in order to gain power. From one hurdle hop to another to train the body to use max power from a short reset.
Weighted jumps. You can even go wrestling specific and preform weighted split squat jumps to a box. Or, weighted kneel to box jump for explosive power. Working single leg plyometrics/strength always carries over to mat performance.
Here is some things to add...
For wrestling specific your stance always has a lead leg. Things like single leg squats/bulgarians are great to add the explosiveness you'll need when driving off one leg.
Farmers walks, wheel barrel walks, sand bag carries and anything similar is always needed to have a strong core and hand fighting in the clinch. For additional grip work you can always do plate holds. Rope climbs and everything else will certainly strengthen your grip in no time.
SIMPLE AND EFFECTIVE
Some things don't change. These exercises have been time tested and are still a staple in wrestling training. It doesn't have to be complicated just effective.
If you want to increase strength and explosiveness click the "TRAINING PROGRAMS" tab for more!
2 comments
what do you recommend on how often i should be lifting like this? im a seasonal wrestler and i crave to become stronger and much more dominate.
Im an artist need to get into shape like how you look can we fuck simple yea or no