Here are 2 excerpts from my Strongman Training for Wrestling System. I didn’t include the pictures, but these are the exact descriptions so you can get an idea of the kind of information you’ll get in the main E-book in the System. Implementing these into your wrestling workout will help to increase your power on the mat.
Tire Throw
Muscles Worked: Core, Quads, Hamstrings, Glutes, Calves, Shoulders
Stabilizers: n/a
Setup: Take an athletic stance straddling a car tire that’s standing upright. Sit your hips back while keeping your feet flat on the ground until you are able to grab it with both hands while your arms are fully extended. Keep your back flat and your chest up throughout the exercise.
Execution: When you’re ready explode up and back slightly with the tire by attempting to jump as high as you can as you simultaneously throw the tire back over your head. Jog to where it landed, reset the tire, and throw it again. Repeat for the desired number of reps. Obviously, make sure you perform this exercise in an open area so as to not risk damaging anyone’s property. Experiment with different sized tires for this exercise. You’ll be able to accelerate lighter tires faster which will better improve your speed-strength (think light med ball or a light implement like that) while heavier tires, that you can still get some speed behind, will be more efficient at improving your strength-speed (think traditional Clean or a heavy implement like that). But other than that, all you need is an old car tire or two and you’re ready to rock and roll.
Wrestler Usage: This exercise was first introduced to me while I was at Ithaca College. For whatever reason there were a couple tires in our storage closet in the wrestling room and one day before practice we all decided to bring them out and see who could throw them the furthers using the technique I detailed above. Needless to say, this exercise became a “fan favorite” with the team mainly due to our competitive natures. However, let me tell you, our mat returns started to improve drastically pretty quickly after implementing regular use of the Tire Throw. Based on the movement, I can also say with confidence that this will carry over to better throws in Freestyle and Greco-Roman as well.
Log Clean
Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulders
Stabilizers: Core
Setup: Take an athletic stance in front of the Log. Take your grip on the handles and then lower your hips and arch your back. Lift the Log up to your hips while bending at the knees, hips, and elbows to position the Log as tight against your hips as possible.
Execution: Drive your hips forward and up as explosively as possible while simultaneously rolling the Log up your chest. Your focus should be on moving the Log from your hips to the rack position (against your shoulders) as quickly as possible. When the Log is across the top of your chest/shoulders in the rack position and you have it stabilized and under control, return it to the starting position and repeat. There are a few key points to keep in mind when performing a Log Clean. First, you need to have your elbows bent when you start if you want to be able to roll it up your chest without having to lean back excessively. Second, DON’T LEAN BACK EXCESSIVELY! This is a great way to hurt your back, and for what? A few extra pounds?! I’m all for adding weight and getting stronger, just make sure you’re doing things right and not putting yourself at risk for serious injury.
Wrestler Usage: The Log Clean is in my opinion the superior way to develop powerful triple extension in wrestlers. Triple extension is simultaneous extension of the ankle, knee, and hip and is commonly seen when you shoot a takedown, lift your opponent, throw your opponent, stand up explosively to get off the bottom, sprawl on an opponent, etc. Basically it’s everywhere in wrestling and the Log Clean is the way to develop it. What makes the Log Clean the superior way to develop functional triple extension for wrestling? The odd object nature of the Log versus a standard barbell or dumbbell. The Log is more unpredictable and unstable than traditional weights, just like your opponent will be. Training your body to be explosive against unpredictable objects is going to best prepare you for success on the mat!
Alright, there you go. The Tire Throw and especially the Log Clean are two of my favorites to add into my wrestling workouts to develop the on the mat power you’re looking for.