Another MUST for offseason high school wrestling training

Here's another clip from the NEW 'High School Wrestling Performance DVD's':

When you properly train the 'Rotator Cuff' area, you will gain a tremendous amount of 'functional strength' for your next wrestling season.  Check out this video clip to see how to implement this exercise in your high school 'offseason...

The Perfect Workout for Wrestlers!

I get asked frequently at my Wrestling Performance about workouts. I love creating workouts and training systems to help wrestlers become better than ever...

Recently I received an email from a high school wrestler who wanted to know the best workout to help him become a better leg wrestler...

Then it dawned on me... I need to explain the 'system' vs. the 'quick fix.'

In wrestling, or any other sport, we want success. Success in wrestling is defined by winning matches. The kind of success that makes a wrestler a tournament, state, even national or world champion comes from hard work, day after day, year after year.

Many guys want to have me write them a workout to 'increase mat speed', 'improve takedowns', improve their wrestling off the bottom etc... and it IS something I do for wrestlers, coaches and parents.

BUT... before you can 'specialize' with workouts to turn your weaknesses into strengths, you must first have an overall system of training that works to improve your entire strength and speed levels, as well as your overall conditioning.

This means you need to do strength training year round with an Offseason, Preseason and Inseason.  After you have your yearly training system in place, you keep this base of training and specialize with workouts that address your weaknesses afterwards.

Your offseason is where you want to develop more strength and density to your muscles. This is the time of year a wrestler can benefit from doing multi-joint, compound exercises such as:

• squats
• reverse hyperextensions
• weighted dips
• close grip incline barbell presses
• trap bar deadlifts

During the offseason is also when we want to develop the 'little muscles' that benefit a wrestler by making them stronger 'on the mat.  This is when we train the adductor and abductor muscles in the thighs as well as the rotator cuff muscles.  

Preseason training is when we make the switch to 'power and speed exercises' such as:

• Snatch (and variations of it)
• Powercleans (and variations of it)
• Plyometrics
• Isolateral Training (training one side of the body at a time)
• Hybrid Exercises (exercises that are combinations of single exercises)

Inseason training is when we reduce the frequency of training to 1 or 2 days per week.  We reduce the number of exercises to no more than 6 per workout.  Try to include exercises that require strength and speed but are easy on the joints.  The inseason is no time to get yourself injured.

The other key to Inseason training for wrestlers is to purposely reduce the amount of weight that you would normally use on an exercise during the preseason when you are just training and eating well.  I recommend that you reduce weights to no less than 80% of the weight used during the preseason, and stick with this weight.  This will allow you to recover and still keep strength loss to a minimum (especially when you factor in weight cutting)

Once you mastered year-round training, then you can decide where you are weak.  If you have difficulty on the mat and get muscled by your opponents, you will spend more time on offseason training.  

If you are strong enough, but lack enough speed and explosive power off the bottom, you will spend more time on preseason training.

If you want to be a stronger leg wrestler you will add more hip abductor, adductor work etc.

The bottom line is that you have to lay the foundation for wrestling-specific training results, and then concentrate on any weaknesses that you may have...

I look forward to working with you..

Steve

Another video for high school wrestling training...

Here's a new sample clip from my upcoming 'High School Wrestling Performance Kit' - the Ultimate Strength, Speed and Power Resource for High School Wrestling Coaches and Parents...

It works best during the Preseason after you do a thorough Offseason training program first...

Let me know how you do...

Here's a Preseason Exercise for High School Wrestlers!

I just finished filming for my new 'High School Wrestling Performance Kit'...

The 'Kit' contains a preseason, offseason and inseason training dvd program, plus a ton of bonuses...

It will be available May 1sr..

In the meantime, here's a clip from the Preseason program that every high school wrestler who's serious about winning should do:

A 'Must-Do' Exercise For High School Wrestlers!

If you're a high school wrestler, or coach high school wrestlers, you need to pay attention to the needs that are specific to a wrestler between 14 and 17...

As I've written about in the past, wrestlers in this age group need to work on their flexibility and core strength while strength training...

One of the best exercises you can do in your Offseason as a high school age wrestler is the Half Kneeling Chop. It's a MUST in the programs I design for my wrestlers...

Check it out in the video below (Hey... I don't claim to be a Hollywood actor, but the info's good)

I hope you've enjoyed the Holiday week... I know I have. My wife and I are headed to the Outer Banks of North Carolina this morning for her birthday...

Before I give you today's tips I wanted to let you know that I'm pulling ALL of my products from the shelves this Sunday... If you want to get a hold of any of our DVD's, CD's, or software as 'stand-alone' products then get over to the site before this Sunday:

Wrestling Performance Products


4 Tips for Offseason High School Wrestling Training!
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1. Work the Rotator Cuff - One of the most neglected areas in a high school wrestler's strength training program is the rotator cuff. The rotator cuff is a group of 4 muscles that work together to allow you to move your upper arm in all directions.

This is so important on the wrestling mat... for injury prevention as well as high-performance wrestling.

By working the rotator cuff with simple exercises such as Internal and External Rotations with a band, you will help prevent injuries and will notice a dramatic strength increase while 'cranking half's' on your opponents.


2. Split Your Routine - I've found that at the high school level it is best to perform a 3 day split routine during the offseason for ultimate strength. I like to have the split look something like this:

Day 1: Hips, Legs, Neck, and Core
Day 2: Chest, Shoulders, Triceps, Forearms
Day 3: Upper Back, Lower Back, Neck, Core

By splitting up your offseason training like this you will be able to get just the right amount of work on each area, while preventing burnout.


3. Work the Abductors/Adductors - Another crucial area to train during your high school offseason are the Abductors and Adductors. These are the muscle groups on the inside and outside of your legs that allows you to extend your legs and move them out to the side and back.

This is so important for defensive wrestling when you sprawl, as well as leg wrestling (scissors, figure 4's etc)...

You can work your Abductors and Adductors with Bands, Cables or on a bench. Standing upright with a band around your foot is my favorite...


4. Work the Internal Obliques - I refer to this muscle as the 'Tornado Muscle.' The internal obliques will turn on the switch for your power and speed on the mat.

The best way to work the Internal Obliques is to use core exercises that force the resistance of the exercise across your body... My favorite way to do this is the Woodchop, Reverse Woodchop or Half-Kneeling Chop.


Steve Preston

PS. If you want to see exactly how I train High School Wrestlers, you'll want to get my High School Wrestling Training Kit... Coming May 1st!... Stay tuned!