I recently had a conversation with a prominent researcher in the wrestling community and we both agreed that if you could do only ONE exercise for wrestling, it should be pullups. Weighted, unweighted, neutral grip, overhand, rope, grenade, it doesn't matter...if you want to be a Stronger Wrestler, you should be doing pullups. Here are a few reasons. 1. Fat, un-athletic people can't do pull-ups Great athletes have great relative strength. In other words, a 200 lb athlete who can squat 400lbs is far more impressive than a 300lb athlete that can squat 450lbs. This also holds true with body weight exercises. More often than not, athletes who can do a large amount of pullups tend to be powerful, fast, and quick. This is simply due to the fact that pullups are hard, and you must be strong and not carry a lot of body fat to be able to do … [Read more...] about Do your pullups
In keeping with our "Interview Series", our next guest is my good friend, Steve Borja. A former National Qualifier at Virginia Tech, and current D1 coach at Franklin and Marshall, he has experience and wisdom to impart as both a high level competitor and coach. Here it is: SW: Please tell us a little bit about yourself. Accomplishments, current position, etc. Steve: I was a Pennsylvania AAA state runner-up in 2001, undefeated state champion in 2002. I was a multiple time high school all-american. I received a full scholarship to Virginia Tech. In college I was a 4 year letter winner with a 86 wins, 35 of them bonus point victories. I placed in the top 3 at the Southern Scuffle twice, won the West Virginia open, Kent State open, and North Carolina open. I was also 2x first team All-ACC and in 2005 qualified for the NCAA … [Read more...] about An interview with Steve Borja
It's finally wrestling season! I have been slacking on this website, and apologize for that. Time to get back on track and churn out some good content to make everyone out there a Stronger Wrestler! I've had a few questions from parents and athletes regarding in-season training and management so we'll to a brief Q&A today. This video gets me pumped! Question: How should I manage my strength and conditioning training this season? … [Read more...] about It’s Wrestling Season!!
As we are hitting the tail end of the season, I'd like to share how I program our wrestlers' training during the season. While it is very important to continue to train during the season, I'd like to preface this article by saying that the off-season is the most important part of a training program. Unfortunately, a phrase I often hear is "My son has wrestling season coming up next month and we need to get him stronger". Let's get this straight, once and for all: THE OFF-SEASON IS THE TIME TO GET BETTER!! (Stronger/Faster/More Technical/Etc) Can I get your son stronger in-season? Yes. Should that be the main focus? No, we should be maintaining and adding to the strength made in the off-season! When in-season, you should be immersed in your quest for a championship and sports practices take precedent over lifting. Not only that, but it … [Read more...] about In-Season Wrestling Strength
Strong Grip, Strong Wrestler As wrestlers, the ability to control your opponents' wrists with a strong and powerful grip is an incredible wrestling advantage. In fact, in my experience it is very rare to meet someone with a STRONG grip who's not a badass. The problem is, outside of pullups and rope climbs, most wrestlers do not train their grip at all! And if they do, they are probably doing it improperly (hint: wrist curls aren't the answer). In this post, we'll go in depth about the types of exercises you should do to develop a devastating grip. … [Read more...] about Grip Training