Archives For Preparation

Jake's a Stronger Wrestler

Jake’s a Stronger Wrestler

 

Jake Herbert is going to change the game. Currently, small part time wrestling clubs can’t keep up with the 24/7 nature and elite coaching of the super clubs. Jake Herbert aims to correct that.

He’s come up with a System called BASE Wrestling that is a long term curriculum combining athleticism, drilling, flexibility, live wrestling, and world class technique to set up wrestling clubs and wrestlers with the foundation to be incredibly successful on and off the mat. If anyone can do it, Jake can. Check out a small sample of his resume:

  • 2012 Olympian (84kg/185 lbs)
  • 2009 World silver medalist (84kg/185 lbs)
  • 2009 NCAA champion (184 pounds)
  • 2007 NCAA champion (184 pounds)
  • 2006 NCAA All-American (2nd, 174 pounds)
  • 2005 NCAA All-American (3rd, 174 pounds)
  • Three-time Big Ten champion (2006, ’07, ’09)
  • Career Collegiate Record: 149-4 (5th in NCAA all-time win%)
  • 2009 Dan Hodge Trophy recipient
  • Top 10 wrestler of the 2000’s

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Editors Note:

*While this isn’t specifically wrestling related, it is an important read. As wrestling grows, parents are more and more inclined to keep their child wrestling year round. While I only have anecdotal evidence to back it up, most of the best wrestlers I have worked with played multiple sports at some time in their life. Those who only wrestled often times were less fluid in their movements, and it became a disadvantage later in their careers. The Eastern European Wrestlers are notorious for taking time off to play soccer, handball, and other sports not related to wrestling. Just a thought…

Tiger Woods did it

So your kid should too…right? Here’s the blueprint:

Step 1: Pick and start one sport at the age of two.

Step 2: Only play and practice that sport.

Step 3: Win amateur championships.

Step 4: Get a college scholarship.

Step 5: Turn pro and make a billion (with a B) dollars.

Little Tiger

Little Tiger

Just stop

I’m not advocating this. In fact, I think it’s ludicrous. As a society I fear we’ve gone to the extreme on both spectrums. Continue Reading…

*This is part #2 in a 3 part series on how I see the current state of “performance” or “strength and conditioning facilities”. Check back for part 3. Click HERE for Part #1.

40 in 4.38 seconds, 10’8′ broad jump, a crazy 42″ vertical, and a whopping 33 reps of 225 pounds on the bench press. Vernon knows all about performance.

40 in 4.38 seconds, 10’8′ broad jump, a crazy 42″ vertical, and a whopping 33 reps of 225 pounds on the bench press. Vernon knows all about performance.

In the previous post we talked about the various aspects of performance that we can aim to increase in both the Athletic and Technical/Tactical realm. While each attribute was explained, we didn’t discuss how you can go about increasing each one specifically. This post will outline how.

Athleticism

This is the group that Strength and Conditioning improves. Before we get to it though, I must stress that many of these strategies will only work once a base level of strength and stability are mastered. I recently read a great article by Eric Cressey on Why We’re losing Athleticism that highlighted America’s failure to keep standards of fitness at an acceptable level. It truly blows my mind how many athletes I have come into my facility who can’t do a pushup, pullup, or squat right off the bat. If that is the case, fix those issues first.

Don’t run before you can walk.

With that said, here we go.

Strength

As we discussed previously this is a large portion of the athleticism equation. If you want to run fast, jump high, and change direction quickly then you must be strong. Now, being strong by itself does not mean you will have those previous attributes, but it is a prerequisite.

How do we get stronger?

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I’ve seen a lot of programming for wrestling online and at various college/high school programs. Some of it good, some of it not bad, and some of it downright awful. While there are many factors that go into designing a strength and conditioning program for a wrestler, I want to go over a few exercises that I believe are essential to a wrestlers strength and conditioning program.

 

1. Pullups

Pullups are a MUST for wrestling

Pullups are a MUST for wrestling

Pulling strength, grip strength, abdominals, and healthy shoulders are all benefits of the pullup. Pullups are a must for any wrestler. If you’re not doing them, then you’re probably not winning any medals at big tournaments. Wrestling is a pulling sport, and pullups are the king of pulling exercises. Continue Reading…

I am finally finished!

The culmination of two years worth of data collection has finally come to an end. If you are one of the wrestlers who took time out of your tournament to let me test you, thank you from the bottom of my heart. I truly appreciate it. For the coaches who loved the idea and allowed me to test their wrestlers at tournaments, thank you. To my intern Ken for helping, thanks; you are the man.

For the past two wrestling seasons, I have been going to various tournaments testing wrestlers grip’s using a dynamometer to see if there is a correlation to grip strength and success in wrestling. In case you’re curious as to what that is, a picture is posted below.

Grip Dynamometer

Grip Dynamometer

Does grip strength play a role in success at the 3A IHSA Wrestling State Championships?

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