Wrestling training program for youth

If you want to see some really good medicine ball exercises, check out functionalpatterns. I went to their youtube channel and he had some exercises that will definitely build strength. They sell durable medicine balls from 10 to 60 pounds. Improving your wrestling strength can be fun, but will require a little planning and some imagination. One of the best things about weight training at home is that you can add variety to your weight training regimen. Make your strength-training exercises more efficient by keeping your body out of its comfort zone and trying new routines.

Speaking of being creative, I found a box jump routine that will build explosiveness and increase strength in your legs. I think this routine could help you take better shots on the mat.

Your home strength program is only limited by your imagination. I found a great box jump set just like the ones in the video above but better. It is made of Solid steel construction and has 4 non-slip pads on all 4 corners. Team USA — has a great article on strength training for wrestling.

They talk about the physical makeup of the athlete is different for each kid and some key factors that should be considered for strength training. After watching the video, these same exercises can be used for all age levels. Hunt Fitness — has written a great article on offseason wrestling training programs for wrestlers.

He breaks the offseason into phases and gives a sample weight training workout plan. FloWrestling — has an awesome page on wrestling strength. They have a bunch of videos that show what colleges across the nation are doing for strength training.

Most of these are for college level wrestlers, but a lot of them can be applied to younger wrestlers. Check out this video for a great breakdown on the top techniques behind mastering the takedown.

Pins — When it comes to wrestling, a pin is a quintessential aspect every wrestler loves to practice and master. While there are many different types of pins, almost an unlimited amount, the half-nelson is a great place to start.

While most can learn basic pins and use them well, mastering a few tips and tricks can really help take your wrestlers to the next level. One way you can help practice pins, is by first teaching a few pins and then allowing your wrestlers to pin their sparring partner a few times with little resistance.

This will help them subconsciously do the same when it comes to real matches. For a good place to start with pins, checkout these wrestling training videos! While we could spend the whole article on this section alone, takedowns and pins are a great place to start with your wrestlers.

After teaching them the basics, you can then have them focus on mastering a few pins. From single leg to double leg takedowns, to cradles, half-nelsons, and chicken wings, you can never go wrong with simply teaching the fundament wrestling moves and then focusing on mastering those. Wrestling team building drills can not only be competitive, but they can also allow your wrestlers to really get to know each other and have some fun.

Which can be important in such a competitive and tough sport. Ending each practice with a fun team building exercise can be a great way to end a tough practice on a high note!

King of the Mat — King of the Mat was hands down my favorite drill from back in my wrestling days. I was always the smallest wrestler on my team so I had a ton of fun challenging myself to see how far I could go.

I understand that there are a lot of fears associated with these two myths surrounding wrestling workouts for youth wrestlers. Safety concerns are always the first questions I get asked when it comes to wrestling workouts for youth wrestlers. Can you start younger though? Especially when you consider the ideas I discuss above.

The focus should be on technique and consistency. As they progress on the mat, difficulty and intensity increase. As they progress the weights will get heavier, the workouts will change, and the overall difficulty will increase. Proper progression is key in anything in life; especially when it concerns youth wrestlers lifting weights. Make sure that mastery of a technique is shown with their bodyweight before loading them.

Then, load them conservatively ie add 5 total pounds to the equation and make sure the technique looks as consistent as it did prior to loading.

I know it seems a bit odd that a percentage of a one rep max is given, but the rep ranges suggested are much higher. One way you can go about determining a 1 rep max is by using a rep max calculator.

Additionally, I hope the sample plans give you a basic understanding of how to start and progress the training of a youth wrestler. Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.

Want to learn more about Dickie? Check out my About page. Want to get started on a program today? Dickie, Thanks for the answer to my question last week. Very thorough. How long of a rest between your supersets should you take. Second, in your 4 set progression, what kind of percentages should I have the boys use…or what kind of rule of thumb.

I want them to be recovered for each set. As far as progressing, I usually have them perform lighter sets using weights below their previous best. So ultimately, the goal is to work as hard as you can on the given day whether you set new records or not. Instead, I try to be as flexible as possible and communicate with them to determine what level of intensity is going to walk the fine line between too little of a stimulus and too much where it pushes them into an overtrained state.

Hey thank you so much for the response, it is greatly appreciated! As far as goals, they would like to gain some strength, power and get conditioned. I know they need to improve their body weight strength first before lifting weights just from reading your article which is absolutely incredible!

I have learned so much from it. You break down information very well and help people to understand it. If u could give advice for a 12 week program which incorporates this, my appreciation and gratitude could not thank u enough. Once again, thank u for your time. Hey man, as far as bodyweight training goes, the following are some of the top bodyweight exercises I use with the guys I work with:. Squats and variations such as Single Leg Squats working toward single leg squats will be your best option for bodyweight.

In one you mention exercises for a 4 week program. In another, a 12 week program. For more information, check out this page. The list of strength training options for youth wrestlers is virtually endless. In addition to all types of weightlifting, which may or may not be possible due to the facilities at your school or wrestling club, body weight exercises are valuable.

In the circuit training approach, include such strength training stations as pushups, crunches, planks, pullups and squats. If you have tractor tires at your disposal, having the wrestlers flip the tires provides an intense, full-body workout.

Having stellar cardiovascular fitness helps a wrestler stay energetic in the late stages of a match, and can often be the difference between losing and winning. All youth wrestlers should add such cardio exercises as jogging and cycling to their workout regimens, but you can also set up cardio stations in circuit training.