I wish when I was wrestling as a young man someone would have told me to strengthen my wrist and hands . Also wish I was taught to do Flys with free weights on a flat bench. Working out your neck is important as well. So you can bridge out of anything

I was on a 1A number 4 team that sent 2 guys to state in Illinois. We touched the weight room maybe 3 times a season, it was something you were expected to do on your own time. We did a lot of pull ups, dips, hundreds of push ups, ropes, wall pegs (sucks when you fall because you have to get them down) we’d do sprints carrying eachother multiple different ways. The number one bit of advice I have for a wrestler looking to condition is 1 whatever you do, do a lot of it 2 forearms are definitely important, 3 pull ups push ups and dips should be your main thing upper body thing until you master them, then start adding weight. 4 don’t forget your legs, power cleans over squat or dead lift all day, you need to be able to explode it’s what the lineman do in football. 5 try PTA pain torture agony, nonstop movement with a 45lb plate

Power cleans also, I workout with football players and we barely do deadlifts

Power snatch, power cleans, overhead squat, Turkish get up, pend lay row. Bench do unilateral stuff like one arm KB bridge press. I was trained by one of the best to ever do it and before that came from a traditional powerlifting big three style workouts. The difference from switching to more Olympic lifting sport specific stuff was night and day. We did lost of skip sprint drills and gpp rounds also.

Happy to have you badk keep it up

Your so right about squat ,deads and kettle .

Squat Deadlifts and Bench Press are the 3 main compound movements. You forgot to mention bench, which is a very important pressing motion. Other compounds that are good are rows pull ups shoulder press and lunges

I agree with all of those exercises, some other good ones are weighted pull ups and rows of any variation to get the back even stronger

Upward dumbbell fly and lateral raises with dumbbells highly mimic the motion of getting a higher under hook on your opponent. Triceps extension and lat pull-downs are great work-out exercises to get stronger when you use collar ties. Using fat grips on dumbbells is a great idea as it improves your static grip while doing biceps, triceps, shoulders, etc. So if you wrestle like Yazdani or Sadikov these types of specific exercises in the gym could be of great benefit.

Not gonna cap, my coaches played favorites. Never in my 3 years of wrestling in high school did we ever go into the weight room. Our 2x state champion doesn’t lift weights, hmmm, I wonder why we never went to the weight room 🤔🧐

I need this video

What do you think of kettlebell swings? What do they do for someone?

Powerlifting and wrestling go hand to hand tbh

Have u seen aj ferrari? He doesnt just do kettlebell stuff

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