Example Strength Training Week for Wrestling (Program Guide)

Summary

The video explains how to structure a strength and power training program for a competitive wrestler, balancing it with wrestling and endurance training. Key challenges include fluctuating fitness levels due to wrestling demands and weight management. To adapt, the video recommends using auto-regulation methods, like RPE (Rate of Perceived Exertion), to adjust workout intensity based on daily readiness. It covers a weekly training schedule, exercise selection, and progression strategies. The focus is on efficient, concise workouts that complement wrestling performance without overtraining or risking injury.

Takeaways

• 💪 Wrestlers often train multiple times per week, combining wrestling, endurance, and strength training, with 60-90 minutes for each strength session.
• 🕐 Wrestlers should allow for at least 6 hours between strength and wrestling sessions to recover adequately and replenish glycogen stores.
• 🔄 Daily readiness for strength and power training fluctuates due to the volatile nature of wrestling training, competitions, and weight cutting.
• 📊 Auto-regulation, especially the RPE (Rate of Perceived Exertion) method, is recommended for managing training intensity based on daily fitness levels.
• 📉 Avoid setting fixed percentages for most exercises since readiness varies; instead, use RPE to guide training load, particularly RPE 7-9 for effective working sets.
• 🏋️ Olympic lifts like power cleans require percentages (e.g., 80% of 1RM) rather than RPE due to their technical nature, but other lifts can follow the RPE model.
• 🦵 Wrestlers' training should focus on low volume, high intensity, with core exercises like deadlifts, pull-ups, squats, and presses, while keeping workouts concise and efficient.
• 🧠 Strength and power training for wrestlers should focus on movements that mimic wrestling-specific demands, such as pulling, grip strength, and unilateral exercises.
• 🚀 Progress in strength training is not linear, and adjustments should be made weekly based on RPE, aiming to increase intensity or difficulty when appropriate.
• 📝 Wrestlers should prioritize execution quality and make small tweaks in volume, intensity, and rest periods as needed to ensure optimal performance and recovery.

Q & A

What is the main focus of Matt Slam's training routine?

Matt Slam's training routine focuses on balancing strength and power training with wrestling sessions, while also including endurance workouts. The goal is to maximize performance without overtraining, using short, effective strength sessions of 60 to 90 minutes.

Why is auto-regulation important for wrestlers?

Auto-regulation is important for wrestlers because their fitness fluctuates due to the demands of wrestling, weight-cutting, competitions, and other variables. Auto-regulation adjusts the training load based on daily readiness, allowing wrestlers to train effectively without overestimating their abilities.

What is the RPE method and how is it used in this program?

The RPE (Rate of Perceived Exertion) method allows athletes to adjust their workout intensity based on how they feel that day. In this program, RPE is used to set workout difficulty on a scale of 1 to 10, where RPE 7 means leaving three reps in reserve, RPE 8 leaves two reps, and so on. This method ensures that athletes do not overtrain and are always working at an appropriate intensity.

Why are power cleans programmed with percentages instead of RPE?

Power cleans are programmed with percentages rather than RPE because they are a highly technical Olympic lifting exercise with a psychological and technical component. The precise nature of the lift makes it difficult to use the RPE system effectively, so percentages are more reliable.

What are the primary challenges of programming strength and power training for wrestlers?

The primary challenges include managing the athlete's fluctuating fitness levels, balancing strength training with wrestling practice and competitions, and dealing with the unpredictability caused by weight cutting and recovery. These factors can make it difficult to stick to a rigid training plan.

What are the key exercises in Matt Slam's training program, and why are they chosen?

Key exercises include power cleans, deadlifts, Pendlay rows, pull-ups, push presses, bench presses, dips, and Bulgarian split squats. These exercises are chosen because they develop explosive power, pulling strength, pushing strength, and overall body conditioning, all of which are essential for wrestling.

How does the program ensure adequate recovery between sessions?

The program ensures recovery by scheduling strength and power training in the mornings and wrestling in the afternoons, with at least six hours of rest between sessions. It also includes a full rest day on Fridays and an endurance session on Sundays to help the athlete maintain balance and recovery.

Why is pulling strength emphasized so heavily in the program?

Pulling strength is emphasized because it is crucial in wrestling, where movements like underhooks, pummeling, and hand fighting require strong pulling muscles. Research shows that wrestlers typically have strong backs and perform well in exercises like pull-ups, making pulling movements essential.

How does the program handle progression in strength training?

The program handles progression through a combination of the RPE system and adjusting percentages for technical lifts. Progressions are based on how the athlete feels each day, with gradual increases in intensity (RPE or percentage) as long as the athlete feels capable. There is flexibility to regress or adjust as needed.

What role does core work play in the training program?

Core work is included at the end of every strength training session to ensure that the athlete develops strong abdominals, lower back, and glutes, which are essential for stability and strength in wrestling. Exercises like situps, Russian twists, and planks are used, with the specific movements left to the athlete's preference.