Wotw eBook PDF

Copyright 2011, All Rights Reserved. Underground Strength Coach, LLC

http://TrainToPin.com

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All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Fines start at $150,000 and include a possible prison sentence upon conviction.

The Underground Wrestling Course: ‘Workouts That WIN!’ Copyright © 2011, All Rights Reserved. All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. Fines start at $150,000 and include a possible prison sentence upon conviction. Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this e manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this e manual, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Underground Combat Course. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask


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All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Fines start at $150,000 and include a possible prison sentence upon conviction.

The Underground Wrestling Course: ‘Workouts That WIN!’ Copyright © 2011, All Rights Reserved. All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. Fines start at $150,000 and include a possible prison sentence upon conviction. Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this e manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this e manual, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Underground Combat Course. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask


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for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years of age. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use The Underground Wrestling Course or any other Underground Strength Courses, please follow your doctor’s orders. Waiver and Release of Liability: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING ARTICIPATING IN ANY EXERCISE E XERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE EXERCISE PROGRAM PROGRAM RECOMMENDED RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW LAW I AGREE TO WAIVE WAIVE AND RELEASE RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST UNDERGROUND STRENGTH COACH, LLC, AND ZACH EVEN-ESH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY UNDERGROUND STRENGTH COACH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD UNDERGROUND STRENGTH COACH, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

Awesome, now that the legal B.S. is out of the way we can get to work!

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I’ll be outlining the results proven wrestling programs I have used with great success with the high school & college wrestlers of The Underground Strength Gym. Gym. Don’t be afraid to follow this regime if you partake in ANY combat sport as I have applied these workout to not only Wrestlers, but also Judoka fighters, BJJ athletes, Rugby athletes & Football players. In essence, these athletes are ALL preparing for a form of combat.

How to Choose the Program that Suits YOU Best There are THREE Programs outlined in this course: - Beginner / Introductory - High School - Advanced High School / Collegiate I encourage you to choose the programs and workouts that suit you best according to your experience in strength & conditioning, your current fitness level as well as your age. age .

WARNING: Don’t think that you can start the advanced programs just because you’re in college. Our high school wrestlers who have trained at The Underground regularly smash the college wrestlers just starting out who are simply not used to this style of unconventional wrestling training. I always recommend starting slow and slightly easier than what you think you can do at least for your first 2 weeks to accommodate your mind and body safely. If you are in high school, school , do NOT jump NOT jump to the advanced workouts until you have gone through The Basic Training Program AND The High School Training Program in Full. Even after completing BOTH the beginner AND high school programs, you still may not feel ready for the advanced workouts. That’s perfectly fine. Simply go back and repeat the high school training again, but try and beat records in strength and timed workouts. Eventually, Eventually, you will be ready.


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The wrestlers who went through the advanced workouts were highly advanced both in lifting AND wrestling. They were also highly motivated and mentally tough because we BUILT BUILT them up to the advanced workouts. It took time to get there Once you are in the advanced program you’ll notice we use much more variety in the exercises compared to the high school program. The high school program we are still learning the movements so we repeat workouts frequently to increase your efficiency of technique / strength skills while you add weight and get stronger.

For both high school & advanced wrestlers I recommend using a training journal to journal to record ALL weights used, sets, reps and notes on how you felt during each workout. Repeat the high school workouts several times. YES, repeat them. Go back, repeat them and try to use more weight to increase your strength. If you skip the use of the journal there will be NO way to track your progress. progress. Get a simple note book and write the workout down BEFORE you get to the gym. Once there, record the sets, reps and weights used next to each exercise. Review your training journal regularly to help you stay motivated to break records and set new personal records, aka PRs.


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If you are going through the workouts and you find they are too intense for you and / or you can not maintain technique on the prescribed movements, then begin with the basics of bodyweight training for 6 - 8 weeks, training 4 - 5 x week with the basics below: - mixed grip pull ups - rope climbing - push up variations on rings, with chains & mixing hand / foot positions - hand walking with partner or the power wheel - wall walking - squats, lunges, jumping rope, sprints, hill sprints, stadium stair runs & jumps Also use the basic carrying / dragging / pushing movements in addition to your bodyweight exercises and training: - sandbag zercher carry - stone carry - sled drags from all angles - car / truck pushing These are ALL basic movements that are simple in technique yet powerful in their return of results. Your goal is to become GREAT at these “simple to learn movements” and then move onward to the detailed workouts. If you have any questions, simply drop a comment on the Underground Inner Circle Forum HERE.

Grip Strength is a MUST. Click HERE and apply these grip exercises 2 or 3 x week.


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Sets & Reps Explained For Sets + Reps, Apply as explained below: - 5 x 5 means 5 sets of 5 reps with the same weight. Warm up and get to a heavy set of 5. Repeat this heavy set for 5 sets of 5 reps. This does NOT include your warm up sets and you are expected to warm up thoroughly leading into these 5 heavy sets. - 5, 5, 5, 5, 5 means to start with a light set of 5 reps & keep increasing weight until your fifth set is the heaviest 5 rep set - Submax means leave 1 - 2 reps in tank, just shy of muscular failure. This helps keep your form in check. - 5, 5, 5, 3, 3 Would mean to keep increasing weight through each set, making your 4th and 5th set your heaviest weights at 3 reps. - If you see 1A followed by 1B) this means perform exercise A and without rest, immediately perform exercise B. Rest as needed after exercise B and then repeat prescribed sets and reps for both A & B. This is called a couplet or a superset, where 2 movements are performed back to back. - AFAP = As Fast as Possible

QUESTIONS ON HOW TO PERFORM THE EXERCISES? If you need assistance on HOW to perform an exercise, go to our web site, http://GetWrestlingStrength.com and type in your exercise in the “Search Bar”. Enter specific words and you will find your answers: - rope climbs - bodyweight workout - kettlebell training - tire flips - sandbag training http://facebook.com/WrestlingStrength

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8 Week Introductory Wrestling Workouts for High School These workouts are served for the 8th grade wrestler or the beginning high school wrestler who needs to build up his base of physical development AND mental toughness. This 8 week program will have little variation to enable you to focus on several key traits (explained in detail below) for the rapid development of strength: - strength is a skill, the same movements must be practiced regularly to allow you to improve your skill / strength - repeating the same movements allows you to track progress, every workout or every other workout you will try and add 1 or 2 reps and / or add a few pounds to the prescribed exercises. Record ALL your workouts to ensure you’re on track. - Warm up with The GWS Animal Warm UP (Video HERE): 3 - 5 minutes of jumping rope, followed by some mobility work as well as a few sets of calisthenics for 10 reps per exercise such as squats, lunges, push ups, arm circles, skipping, side shuffling, hopping on one foot, animal walks, jumps and leg raises. NEVER skip the warm up or mobility work as you will raise your chances of injury greatly. - Perform the 1 arm Kettlebell Carries as part of every warm up: Carry the kettlebell overhead, in the rack & in the suitcase position. Use a dumbbell if you don’t have a kettlebell for the time being. - On “off” days you can wrestle, play other sports or even perform “Farm Boy” workouts such as truck / car pushing, carrying sandbags or water filled kegs, dragging sleds or swinging a sledge hammer onto a tire. - If you are unable to perform pull ups as prescribed, perform recline rows using Gymnastics Rings or on a rope hanging over a pull up bar. DOUBLE the prescribed reps if you are performing recline rows instead of pull ups. For example, if it says 10 pull ups, you need to perform a total of 20 recline rows. If your technique fades before rep 20, rest 20-30 seconds and finish the remainder of your set. http://facebook.com/WrestlingStrength

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- ALL reps must be performed with perfect technique or they do NOT count. If you are mid way through a set and your technique fails, you MUST either: A) lighten the weight for the next set B) if this is a bodyweight exercise, you need to stop the set and rest for 20-30 seconds, then continue and finish the set with proper technique - Rest Periods can be 60 - 90 seconds between sets in the beginning, as you become stronger, you can reduce rest period to 60 seconds and eventually 30 seconds between sets. You practiced double leg and singe takedowns thousands of times before you got GREAT at them, college wrestlers and international wrestlers still drill the basics in wrestling. In strength training, you will need repetition to improve your strength.


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Let’s Start..... Introductory Training Week 1 Monday, Wednesday & Friday: 1) Bodyweight Squats x 100 reps total (each day try to finish the 100 reps in less time) 2) Underhand Pull Ups x 25 Reps Total (each day try to finish the 25 reps in less time) 3) Push Ups x 50 Reps Total (each day try to finish the 50 reps in less time) 4) Jump Rope x 250 Reps (each day try to finish the 250 reps in less time) Week 2 Monday, Wednesday & Friday: 1) Bodyweight Squats x 150 reps total (each day try to finish the 150 reps in less time) 2) Underhand Pull Ups x 30 Reps Total (each day try to finish the 30 reps in less time) 3) Push Ups x 65 Reps Total (each day try to finish the 65 reps in less time) 4) Jump Rope x 350 Reps (each day try to finish the 350 reps in less time)

Week 3 Monday, Wednesday & Friday: 1) Squat Jumps 4 x 10 reps 2) Underhand OR Overhand Pull Ups x 40 reps total (each day try to complete the 40 reps in less time) 3) Push Ups x 75 reps total (each day try to complete the 75 reps in less time) 4) Jump Rope Tabata Style (4 minutes Total: 20 seconds sprint / 10 seconds rest)


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Week 4 Monday, Wednesday & Friday: 1) Squat Jumps 5 x 10 reps 2) Underhand OR Overhand Pull Ups x 50 reps total (each day try to complete the 50 reps in less time) 3) Push Ups x 100 reps total (each day try to complete the 100 reps in less time) 4) Jump Rope Tabata Style (4 minutes Total: 20 seconds sprint / 10 seconds rest)

Training Journal: After each workout write notes in your journal regarding how difficult the workout felt, how you felt mentally after completing the assigned reps in less time than before. Use your training journal to motivate you for greater success in the next 4 weeks!

Week 5 Monday, Wednesday & Friday: 1. Squat Jumps 4 x 12 reps 2. Push Ups + weight on back 5 x 10 reps (weighted back pack, weight vest, 25 lb plate) 3. Pull Ups 4 x submax reps 4. Walking Lunges 3 x 10 / 10 (10 each leg) 5. Recline rows 3 x submax reps 6. Run 1/2 Mile AFAP (as fast as posisble) Week 6 Monday, Wednesday & Friday: 1. Squat Jumps 5 x 10 reps 2. Push Ups + weight on back 5 x 12 reps 3. Walking Lunges 3 x 15 / 15 (15 each leg)


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4. Pull Ups 4 x submax reps (increase reps each set from last week) 5. Recline rows 4 x submax reps (increase reps from last week) Week 7 Monday, Wednesday & Friday: 1. Squat Jumps 3 x 15 reps 2. Push Ups + weight on back 4 x 15 reps 3. Lunge Jumps 3 x 12 (6 each leg) 4. Pull Ups 3 x submax reps (increase reps from last week) 5. Recline rows 3 x submax reps (increase reps from last week)

Week 8 Monday, Wednesday & Friday: 1. Squat Jumps 3 x 20 reps 2. Push Ups + weight on back x 20, 15, 10, 5 (increase weight each set) 3. Lunge Jumps 4 x 10 (5 each leg) 4. Weighted Pull Ups + weight 5 x 5 reps


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High School Wrestling Workouts NOTE: If you think skipping the 8 week intro plan described in the beginning of this course is a wise decision think again, go back and start from square one. There are NO short cuts to success. The workouts you’re about to experience have been used with great success at The Underground Strength Gym as well as through distance coaching where I’ve helped Coaches organize their training via e mail coaching. At this point, your base of training has already involved 3 x weekly training using full body workouts & lots of the basic exercises that deliver results. We will be adding more movements such as: - rope climbing - sandbag squats - sandbag clean & press - sandbag carries - weighted wheel barrow carries UP hill - sprints - push ups - handstand push ups - medicine ball push ups - ALL variations of Challenging Bodyweight Exercises As encouraged with ALL of the wrestling workouts presented in this training course, do NOT follow these workouts as written unless you have gone through the Introductory Workouts prescribed in the beginning of this curse. The workouts presented here can take place anywhere: your garage, basement, your school’s training facility (which enables a team unity that also raises the


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camaraderie of the team as well as the intensity of each workout). Training with a partner or with a large group always brings about a friendly competition to push you to greater heights.

ALL workouts MUST begin with the GWS warm up with gymnastics drills on the wrestling mat, kettlebell carries and of course, mobility work & soft tissue work using a tennis ball and / or medicine ball. See THIS video for using gymnastics & bodyweight training as a warm up on the wresting mat. Bookmark THIS Video for Kettlebell Training (The Underground Kettlebell Assault Movie) If you are using this workout during the off season and you are competing heavily in freestyle and greco and you feel these workouts are too intense, you can always adjust the volume by the following: - remove one workout so you only train 2 x week - lower the conditioning portion of the workouts as your wrestling training will serve as your conditioning - perform ALL sets with submax effort (1 - 3 reps in the tank) During the in season, our wrestlers use shorter, much briefer workouts mixing in brief bodyweight, sandbag and kettlebell workouts.

An In Season workouts are detailed in full inside Train To Pin, HERE NOTE: The workouts below are NOT intended for in season training. In Season workouts are detailed in full inside Train To Pin, Click HERE for Details. These shorter, in season workouts often lasted only 15 - 20 minutes. The main focus of the wrestling season is to become better at wrestling. The briefer workouts helped the wrestlers with the following: - Maintenance AND improvement of strength / power http://TrainToPin.com

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- Improved their confidence knowing they were doing more AND better than their competition was doing. - Helped wrestlers recover from intense training - Allowed plenty of time for focus to be spent on wrestling, NOT strength & conditioning

Tire Flip

How Often to Train: The Workouts below should be followed 2 x week if you are wrestling frequently in the off season, 3 x week if you are wrestling minimally in the off season. Take 1 - 2 days rest from strength & conditioning after each workout to ensure maximum recovery. In essence, listen to your body and train accordingly.


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Workout # 1

1) Warm Up with tumbling, dive rolls forwards / backwards, cartwheels, jumps / hops 2) One Arm Kettlebell Carries: 50’ carry with each arm: overhead / rack / suitcase 3A) Barbell Floor Press x 5, 5, 5, 5, 5 3B) Mixed Pull Ups 5 x Sub Max Reps 4) Sandbag Power Clean 5 x 3 Reps (Speed w/moderate weight) 5) 10 Minute Circuit Mixing In: - sled drags x 100’ - 150’ - battling ropes x 30 seconds or 30 reps - keg / sandbag carries x 100’ - 150’

BB Floor Press


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Workout # 2 Lower Body Workout:

1) Race: 1/2 Mile AFAP (as fast as possible) 2) KB Farmer Walk 4 x 150’ (Use dumbbells or buy Kettlebells HERE) 3) Sandbag Shoulder 4 x 5 reps ea. side 4) Outside Battle: Mix in Sled Drags, Keg Carries & Sandbag Carries in Various Positions + Battling Ropes x 10 Minutes Total

Workout # 3 Upper Body Workout (Video HERE)

1A) Barbell or Dumbbell Floor Press 3 x 5 reps (elbows in / palms neutral on DB press) 1B) Clapping or Chest Slap Push Up 3 x 5 reps

2A) Mixed Grip Chins 5 X Max Reps 2B) DB Shrugs 5 x 6 Reps

3) Outside: Mixed Together: Partner Wheel Barrow, Battling Ropes, Medicine Ball Throws from Various Angles x 10 Minutes


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Partner Wheel Barrow Workout # 4 No Holds Barred Workout / Outside:

1) Sandbag Power Clean 5 x 20 seconds Work / 40 seconds rest 2) hand over hand sled pulls 3 x on Long Rope (50-60’ rope) 3) Tug of War Battles 1 on 1 or 2 Vs 2 (2” rope or 1.5” rope) 4 x each wrestler 4) 1/2 Mile Sprint / Bear Crawl Intervals: - sprint straight aways on track (100 meters) - bear crawl the turns (100 meters)


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Workout # 5

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries (overhead, rack, suit case) 3) Double Kettlebell Clean & Press x 5, 5, 5, 5, 5

4A) Squat Jump 3 x 10 4B) Lunge Jump 3 x 10 5) Race 1/2 Mile 6) Ab Circuit 3x 15 reps

Trap Bar DL


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Workout # 6

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) 1 Arm DB Snatch (VIDEO) 5 x 5 4A) Rope Climb 5 x 4B) Sandbag Power Clean 5 x 3 reps 5) Sleds, Sledge Hammer Work + Battling Ropes Outside x 10 Minutes

Workout # 7

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3A) Dumbbell Floor Press x 10, 8, 5, 5, 5 3B) Mixed Grip Chins 5 x submax reps (leave 1 rep in tank ea. set)

4A) Dumbbell Shrugs 3 x 15 reps 4B) Push Ups 3 x 33 reps 5) Grip / Abs 4 x each


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Recline Rope Rows

Workout # 8

1) Warm Up with tumbling, dive rolls forwards / backwards, cartwheels, jumps / hops 2) One Arm Kettlebell Carries 3A) Barbell Floor Press x 5, 5, 5, 3, 3 3B) Rope Climbing 5 x 4A) Dumbell / Kettlebell Farmer Walks 4 x 150’ 4B) Recline Rowing on Ropes or Rings 4 x submax 5) Sled Dragging x 6 minutes non stop (change directions every 100’) 6) ab circuit: 4 exercises x 15 reps each


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Truck Pushing Workout # 9 1) Race: 1/2 Mile 2) 1 Arm KB Clean & Press (Ladder Up + Down using same weight) x 1, 2, 3, 4, 5, 4, 3, 2, 1 for each arm (try to perform this ladder without allowing the KB to touch the ground) 3) Sandbag Shoulder + Lunge Combo 3 x 5 reps ea. side 4) grip / abs 4 x each

Workout # 10

1A) Barbell or Dumbbell Floor Press 3 x 5 reps (elbows in / palms neutral on DB press) 1B) Clapping or Chest Slap Push Up 3 x 5 reps

2A) Weighted Pull Ups (mixed grip each set) 3 x submax reps, 2 x Max Reps (5 sets total) 2B) KB Farmer Walks 5 x 100’ http://TrainToPin.com

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3A) Jump Rope 5 x 100 Reps 3B) Sprint 5 x 100’

Dumbbell Floor Press (Palms In)

Workout # 11 REVIEW: Tire Flip Instructional HERE

1) Tire Flip x 1, 2, 3, 4, 5, 4, 3, 2, 1 Ladder Reps (15 second rest after ea. set) 2) hand over hand sled pulls 3 x 50’ rope 3) Mixed Style Push Ups x 100 reps AFAP 4) Grip / Abs 5 x each

Workout # 12

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) Tire Flip 6 x 10 seconds (rest 20 seconds after each set)


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4A) Squat Jump 3 x 15 4B) Lunge Jump 3 x 10 (5 each leg) 4C) Ab Exercises 3 x 20 reps

5) Race 1/2 Mile AFAP

Workout # 13

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries

3) 1 Arm Dumbbell Snatch + Press Combo (VIDEO) x 5, 5, 5, 3, 3

4A) Rope Climb 5 x 4B) Sandbag Power Clean 5 x 3 reps

5) Sleds, Sledge Hammer Work + Battling Ropes Circuit x 10 Minutes

Workout # 14


3A) Barbell Floor Press 12, 10, 6, 3, 3, 3 3B) Weighted Pull Ups 6 x 3 reps

4A) Recline Rows x 50 reps total 4B) Mixed Style Push Ups x 50 reps total 5) Grip / Abs 4 x each http://TrainToPin.com

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Workout # 15

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) Barbell Back Squats x 5, 5, 5, 5, 5 4A) Weighted Pull Ups 5 x 5 reps 4B) Weighted Ring Push Ups 5 x 8 - 12 reps 5) Sled Drags x 7 minutes non stop (change directions every 100’)

Workout # 16


3) 1 Arm Dumbbell Snatch x 5, 5, 5, 3, 3 4) Tire Flip 5 x 3 reps 5) Mixed Style Push Ups x 150 Total AFAP 6) Rope Climbing 3 x 7) Abs 4 x circuit, 15 reps each exercise

Workout # 17


3) Barbell Zercher Squats x 5, 5, 5, 3, 3 4) Tire Flips 5 x 2 reps (moderate weight tire for speed strength)

4A) Mixed Bodyweight Pulling (rope climbs, all chin ups, recline rows, etc) 4 x submax 4B) Mixed Bodyweight Pushing (dips, all push ups, handstand push ups, etc) 4 x submax http://facebook.com/WrestlingStrength

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5) Ab Circuit: 5 exercises x 10 reps each

BB Zercher Squats

Workout # 18

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) Barbell Back Squats x 5, 5, 5, 5, 5 4A) Weighted Pull Ups 4 x 5 reps 4B) Weighted Ring Push Ups 4 x 12 - 15 reps 5) Sled Drags x 10 minutes non stop (change directions every 200’)


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Workout # 19


3A) 1 Arm Dumbbell Snatch 5 x 3 reps 3B) 1 Arm Dumbbell Rows 5 x 6 reps 4A) Double Kettlebell Rack Walk 4 x 100’ 4B) Rope Climbing 4 x 5A) Abs 4 x 15 reps each exercise 5B) Sled Sprints 4 x 150’

Workout # 20


3) Barbell Zercher Squats x 5, 5, 5, 3, 3

4A) Mixed Bodyweight Pulling (rope climbs, all chin ups, recline rows, etc) 3 x max reps 4B) Mixed Bodyweight Pushing (dips, all push ups, handstand push ups, etc) 3 x max reps 4C) Kettlebell Swings 3 x 15 reps 5) Abs / Grip Circuit: 4 x each

Workout # 21

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) Barbell Back Squats x 10, 6, 3, 3, 3 4A) Handstand Push Ups 5 x submax http://facebook.com/WrestlingStrength

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4B) Mixed Bodyweight Pulling 5 x submax 5) Sled Drags 4 x 200’ (forwards / backwards switch @ 100’) 6) Abs / Grip 3 x each

Workout # 22


**Do Not allow sandbag to touch floor when transitioning from back squat to zercher squat ** 3A) Sandbag Back Squats 4 x 5 3B) Sandbag Zercher Squats 4 x 5

4A) Double KB Push Press 4 x 5 reps 4B) Double KB Rows 4 x 6 reps 5A) KB Swings 3 x 10 5B) Any Ab Exercises 3 x 15 6) Grip 3 x

Workout # 23

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) Sandbag Zercher Squats x 12, 8, 6, 6, 6 4A) Ring Push Ups 3 x submax reps, 2 x max reps (5 x total) 4B) Recline Rows on Ropes / Rings 5 x max reps 4C) Jump Rope 5 x 100 reps 5) Grip + Abs 3 x


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Workout # 24

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) Trap Bar DL 5, 5, 5, 5, 5 4A) Med Ball Cross Over Push Ups 4 x 10 4B) KB Swings 4 x 10 4C) Rope Climbs 4 x 5) Sleds 5 minutes non stop

Workout # 25

1) Warm Up with tumbling & gymnastics x 5 minutes 2) 1 Arm Kettlebell Carries 3) SB Shouldering 5 x 6 reps (3 each side) 4A) ANY Dips / Push Ups 5 x submax reps 4B) ANY Bodyweight Pulling Exercises 5 x submax reps 5A) KB Farmer Walks 4 x 200’ 5B) Sleds 4 x 200’ 6) Abs Circuit: 4 x 15 reps each


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Advanced Wrestling Workouts The workouts below are derived from our experienced wrestlers who have been training with us for several months as well as being experienced wrestlers AND mentally tough. The workouts can be performed 2 - 3 x week, usually on Monday and Thursday, sometimes Monday & Wednesday, allowing wrestlers ample recovery time before weekends tournaments - If you feel ready to move on to these advanced workouts after following the Intro Course AND the previous 25 workouts, go for it. OR... repeat the FIRST 25 workouts again. 25 workouts can take up to 12 weeks if you train 2 x week. - Before / During / After each workout, recovery & mobility work was

performed, please follow Mobility WOD Daily. - If you have access to a mat to warm up with gymnastics skills continue

to do so, if not, use The GWS Animal Warm Up: variety of calisthenics, animal walks, jumps, jump rope and mobility work to prepare for your workouts. - Review The Kettlebell Training Videos HERE Workout # 1 1A) wheel barrow 4 x 50 - 75’ (Use Power Wheel if NO Partners) 1B) mixed grip pull ups 4 x submax reps 2A) sandbag power clean 1 warm up, 3 x 5 reps 2B) chain push ups 4 x submax reps (Each chain weighs 25 lbs) 3) sleds 5 x 200’ 4) grip / abs 4 x each


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Workout # 2 1) 1 arm DB snatch + push press 5, 5, 5, 5, 5 2A) ring push ups 4 x submax 2B) 1 arm KB or DB rows 4 x 6 - 10 reps 3A) squat jumps 5 x 10 seconds 3B) lunge jumps 5 x 10 seconds ** rest 20 seconds after lunges & repeat (20 sec. work / 20 sec. rest) 4) med ball slams x 2 minutes: 10 sec. work / 10 sec. rest 5) grip / abs 4 x each Workout # 3 1) Zercher Squat x 5, 5, 5, 5, 5 ** After each set of Squats, perform 5 reps push & 5 reps pull Bodyweight Exercises # 2) 10 Minutes of Max Rounds 2A) DB Floor Press (neutral grip) x 6 - 10 reps 2B) See Saw KB Row x 6 - 10 reps # 3) 10 Minutes of Max Rounds 3A) KB Farmer Walks x 100’ 3B) Band Triceps Pushdowns x 15 - 20 reps 3C) Sprint x 200’ Workout # 4 Kettlebell Skill Work (light to moderate weights, focus was on learning technique so this served as a slight deload day):


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Review: Underground Kettlebell Assault Movie HERE 1) Swings 2 x 10 2) 1 Arm Swing 1 x 10/10 3) 1 Arm Cleans 2 x 5 4) 1 Arm Push Press 2 x 5 5) 1 Arm Clean & Press x 5 / 5 6) Goblet Squats x 20 7) Goblet Lunge Forwards x 6 / 6 8) Goblet Lunge Reverse x 6 / 6 9) 1 Arm High Pull x 6 / 6 10)1 Arm Snatch 2 x 6 / 6 11) 1 Arm Carries: Overhead, Rack, Suit Case x 75’ each Kettlebell Complex: One Set of Each 1) 1 Arm Swing x 5 + 1 Arm Clean & Press x 5 + Rack Squat x 5 2) Double Clean & Press x 6 + Double Squats x 6 + Double Rows x 6 Finishers: Max Rounds in 7 Minutes Sleds / Prowlers x 150’ / Various Ab Exercises x 7 Minutes Non Stop Workout # 5 Warm Up + Light Kettlebell Skill Work 1) Trap Bar Deads x 5, 5, 5, 3, 3 2A) KB Goblet Squat 3 x 10 2B) KB Swings 3 x 10 2C) KB Lunge Variations 3 x 5 / 5 3) 10 Minutes x MAX Rounds


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3A) Bodyweight Push x 12 3B) Bodyweight Pull x 6 3C) Sled / Prowler x 150’ 3D) KB Farmer Walks x 100’ Workout # 6 Warm Up + Light KB Skill Work 1) Double KB Clean & Press x 5 Minutes: 15 seconds work / 15 seconds rest 2A) Swiss Floor Press 5, 5, 5, 5, 5 2B) Mixed Bodyweight Pull 5 x Submax 3) 10 Minutes Max Rounds 3A) DB Hammer Cheat Curls x 6 ea. 3B) band pushdowns x max reps (15 - 25 reps average) 3C) sled / prowler x 150’ Finished with grip / abs 5 x each Workout # 7 1) Zercher Squat 8 x 3 reps (focus on speed and technique - the weight chosen for 3 heavy reps was approx. a tough 6 rep set) 2) 10 Minutes of Max Rounds: A) Bodyweight Push x 10 reps B) Bodyweight Pull x 5 reps 3) Heavy KB farmer walk 1 HEAVY Set x 200 meters 4) Various Ab Work 3 x


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Workout # 8 1A) Thick Bar Floor Press 5, 5, 5, 3, 3 1B) Mixed Bodyweight Pulling Movements 5 x SubMax 2A) 1 Arm KB Clean & Press 4 x 5 / 5 reps ea. arm 2B) Gymnastics Ring Face Pulls 4 x 10 3) 10 Minute Medley Non Stop - Keg Carries various positions - Sandbag Carries x 100’ - Kettlebell Rack or Farmer Carries x 100’ - Sled Drags x 100’ - Jump Rope x 100 reps 4) Finish with Grip / Abs 3 x each Workout # 9 1) Chest Slap Push Ups 5 x 5 2) 1 Arm KB Snatch Practice / Skill x 5 - 7 minutes, 5 reps each arm 3) 1 Arm KB Snatch + Press Combo 5 x 3 / 3 each arm 4A) Double KB Squats 4 x 6 reps 4B) See Saw KB Rows 4 x 6 reps 5) Sprint x 1/4 mile AFAP 6) grip / abs 4 x each

Workout # 10 1) Box Jumps x 10 (Box should be 24-30” high) 2) Knee Tuck Jumps 3 x 6 4A) Trap Bar DL 5, 5, 5, 3, 3


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4B) Mixed Bodyweight Pulling 5 x submax reps 4C) KB Swings 5 x 6 reps 5A) Ring Push Ups 3 x max reps 5B) KB farmer walks 3 x 200’ 6) ab circuit 5 x non stop Workout # 11 1A) SB Zercher Squat 5 x 5 - 10 reps 1B) Sprint 5 x 100 meters 2) 1 Arm DB Clean & press 5, 5, 5, 3, 3 3) Mixed Pull Ups 2 x max reps 4A) Prowler 5 x 150’ 4B) Mixed Grip Push Ups 5 x 10 Workout # 12 1A) Swiss Bar Floor Press: 5, 5, 5, 3, 3 (one wrestler hit 340 x 2 reps!!) 1B) chest slap OR hip slap push ups x 5 reps ea set

2A) mixed DB pressing 5 x 6 - 8 reps (floor, flat bench, incline bench) 2B) mixed BW pulls 5 x submax reps

3) Heavy KB farmer walk around gym next door: 1 Set x approx. 200 meters

4A) band push downs 3 x max 4B) abs 3 x 15 reps


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Workout # 13 1A) Incline DB Press (neutral grip) x 12, 10, 8, 6, 6 1B) 20 lb mixed grip pull ups 5 x submax (1-2 reps in tank) 2) tire flip 5 x 3 reps (if tire is too light, perform 5 x 5 reps) 4 rounds non stop of # 3: A) sledge hammer x 10/10 (switch top hand at 10 rep mark) B) lunge jumps x 5 / 5 C) any abs x 10 Finish w/grip work 4 x Workout # 14 1) DB snatch: 5, 5, 5, 3, 3 2) tire flip 5 sets of heavy 2 or 3 reps or 5 x 5 speed w/lighter tire ** several sets of Eischen's yoga ** 3) 10 minutes max rounds of: A) pull ups x 10 (switched to 6 reps at 5 minute mark) B) ring push ups or dips x 10 C) squat jumps x 10 D) lunge jumps x 10 4) sled sprints 6 x 100'


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Workout # 15 1) Max Rounds in 7 Minutes: 1A) Rope Climb 1B) Chest Slap Push Ups x 5 1C) Squat Jumps x 6 1D) Lunge Jumps x 6 / 6 ea. leg 1E) Jump Rope x 50 speed reps ** Rest 3 Minutes ** 2) Max Rounds in 7 Minutes 2A) Handstand Push Ups x 5 2B) KB Swings x 10 2C) Mixed Position KB Farmer Walks x 100’ 2D) Battling Ropes x 30 seconds 2E) Jump Over Objects (hurdles, benches, boxes) 20 - 24” High x 5 reps Workout # 16 1) 4 Rounds AFAP 1A) Handstand Push Ups x 5 1B) Rope Climb 1C) Squat Jumps x 10 2) 4 Rounds AFAP 2A) Med Ball Push Up Complex: 10 reps each: cross over, push off (5 each), close grip. Video of Med Ball Push Up Complex Video HERE 2B) KB Swings x 10 reps 2C) Lunge Jumps x 6/6 each leg


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3) 4 Rounds AFAP (Video HERE) 3A) KB Farmer Walks x 150’ 3B) Flat DB Bench x 6 3C) 1 Arm DB Row x 6 3D) Hanging Leg Raises (Toes to Bar) x 6 Workout # 17 1A) Neutral Grip BB or DB Floor Press 5, 5, 5, 3, 3 1B) Pull Ups (Touch Chest to Bar EVERY Rep) 5 x 5 2A) Ring Push Ups x 10, 8, 6, 4, 2, 4, 6, 8, 10 2B) Recline Rows w/Rope x 10, 8, 6, 4, 2, 4, 6, 8, 10 3A) Bear Crawl Forwards / Backwards 3 x 30’ each direction 3B) Crab Walk Forwards / Backwards 3 x 30’ each direction 3C) Jump Rope 3 x 150 speed reps Workout # 18 1) 5 Rounds NON Stop - Video HERE 1A) Rope Climb 5 x 1B) Back Extension or Glute Ham Raise 5 x 10 1C) Weighted Ring Push Ups 5 x 10 2) Trap Bar DL 5, 5, 3, 3, 3 3) Ab Circuit 4 x 12 reps each Workout # 19 1) DB snatch: 5, 5, 5, 3, 3 2) tire flip 5 sets of heavy 2 or 3 reps or 5 x 5 speed w/lighter tire


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** several sets of Eischen's yoga ** 3) 10 minutes max rounds of: A) pull ups x 10 (switched to 6 reps at 5 minute mark) B) ring push ups or dips x 10 C) squat jumps x 10 D) lunge jumps x 10 4) prowler sprints 6 x 100' (switch high / low at 50’ mark)

Workout # 20 1) Max Rounds in 7 Minutes: 1A) Rope Climb 1B) Chest Slap Push Ups x 5 1C) Squat Jumps x 6 1D) Lunge Jumps x 6 / 6 ea. leg 1E) Jump Rope x 50 speed reps ** Rest 3 Minutes ** 2) Max Rounds in 7 Minutes 2A) Handstand Push Ups x 5 2B) KB Swings x 10 2C) Mixed Position KB Farmer Walks x 100’ 2D) Battling Ropes x 30 seconds 2E) Jump Over Objects 20 - 24” High x 5 reps


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Workout # 21 1) 4 Rounds AFAP 1A) Handstand Push Ups x 5 1B) Rope Climb 1C) Squat Jumps x 12 2) 4 Rounds AFAP 2A) Med Ball Push Up Complex: 10 reps each: cross over, push off (5 each), close grip. Video of Med Ball Push Up Complex Video HERE 2B) KB Swings x 10 reps 2C) Lunge Jumps x 6/6 each leg 3) 4 Rounds AFAP (Video HERE) 3A) KB Farmer Walks x 150’ 3B) Flat DB Bench x 6 3C) 1 Arm DB Row x 6 3D) Hanging Leg Raises (Toes to Bar) x 10 Workout # 22 1A) Neutral Grip BB or DB Floor Press 5 x 3 reps 1B) Pull Ups (Touch Chest to Bar EVERY Rep) 5 x 6 2A) Ring Push Ups x 25, 20, 15, 10, 5 2B) Recline Rows w/Rope x 25, 20, 15, 10, 5 3A) Bear Crawl Forwards / Backwards 3 x 40’ each direction 3B) Crab Walk Forwards / Backwards 3 x 40’ each direction 3C) Jump Rope 3 x 250 speed reps


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Workout # 23 1) 5 Rounds NON Stop - Video HERE 1A) Rope Climb 5 x 1B) Back Extension or Glute Ham Raise 5 x 12 1C) Weighted Ring Push Ups 5 x 12 2) Trap Bar DL 5, 5, 5, 5, 5 3) Ab Circuit 4 x 15 reps each Workout # 24 1A) Flat Bench Press (Arms slightly wider than shoulder width grip) x 10, 5, 5, 3, 2 1B) Bent Over Rows with Kettlebells 5 x 8 reps 2A) KB See Saw Military Press 4 x 6 / 6 each arm 2B) Recline Row on Ropes or Rings 4 x MAX reps 3A) Weighted Push Ups 3 x 10-15 reps 3B) Ring Face Pulls 3 x 10-15 reps 4) grip/abs 4 x each Workout # 25 1) Barbell Zercher Squats x 5, 5, 5, 5, 5 2A) Reverse Lunges w/KBs Racked 3 x 8/8 each leg 2B) Double KB Cleans 3 x 6 reps 3) Run 1/4 Mile, Rest 30 seconds, repeat 1 more time (1/2 mile total) 4) Abs Circuit: 3 x 25 reps each exercise


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I Finished... Now What!!?? Awesome! You’ve finished all the workouts. You have MANY options from here. Your next step would be to take your knowledge of training even further along with the workouts for off season AND in season from Train To PIN. Click HERE to get started. Your other option would be to begin your journey with The Underground Strength System, and although there is NOT an in season program to follow, your knowledge gained will allow you to create your own in season program. Click HERE to Begin.

Underground Nutrition Tips DISCLAIMER: The tips listed below are guidelines and nothing more, nothing less. If any of these nutrition tips do not agree with your stomach, go against your religion, you are allergic to them, etc then be responsible and educate yourself deeper on what works best for YOU. Do NOT follow these guidelines blindly as they are just that, guidelines, and you are expected to adjust for your best needs accordingly. Not all foods respond and work the same for each individual . Rule of thumb is to go by what gives you the best results. If a certain food or combination of foods irritate your stomach, reduce energy or strength levels then remove them. Protein, carbs and healthy fats are critical for you if you want to build muscle, gain strength, speed, power, stamina AND recover from all the intense training you go through. Quality foods must be chosen and junk foods are to be kept to a minimum if you want to maximize your results from training and improve your performance. Poor nutrition will NOT support your intense workouts and will work against you, making it tougher to recover from intense workouts.


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Nutrition is the baseline of ALL your performance. Poor nutrition can cancel out much of your hard work if you don’t pay attention to eating for optimal wrestling performance. Always have 3 meals a day, breakfast, lunch and dinner, even during the in season. I understand that on the day of a match you might have to watch your food intake but the ultimate goal is to not have to cut weight and be able to eat 3 meals a day, even on match days. If you’re cutting weight it’s a sign that you’ve done Two Wrong Things: 1) You’ve put on excess body fat in the off season. Poor nutrition, lack of regular training and lack of muscle lead to excess body fat. 2) You are too week to compete against the weight class you’re in because you did not properly strength train in the off season. During the off season small snacks can be added between meals in the way of fruits, trail mix / nuts / seeds and protein bars or protein shakes if you need them. If you are not allergic, drinking milk during your teen years will be a powerful and simple way of adding quality nutrition. Food choices will come from meats (steak, chicken, beef), fish, seafood, whole eggs, all types of vegetables, organic dairy products, fresh fruits, animal fats and oils. Aim for one salad a day, even if you complain that you don’t like salad, re-think that statement. You need to learn to love eating healthy for how it makes you feel and how it helps you perform as a wrestler. Every excuse you make for not eating strong foods is another wrestler’s advantage over YOU. In season, on the day of matches, yes, you might have to eat a little lighter than normal if you are close to your weight class but skipping meals only makes you weaker & more susceptible to injury. It will also cause you to burn out early in the season and likely begin to hate wrestling. Wrestling is supposed to be fun, NOT dreaded. Cut weight and you will dread wrestling.


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The off season should focus on healthy eating, packing on muscle and strength and NOT cutting any weight at all. In season, I prefer to see my wrestlers lose weight naturally through practice and they enter the weight class naturally which still allows them 3 healthy meals each day.

Red Light vs Green Light Foods : A simple way to stray from the wrong foods is to determine what is a red light food vs a green light food. Red light foods are foods that you find in a box, can or bag minus natural foods. Green light foods are foods that you find without boxes and bags. Green light foods will be found on the outer edges of the super market such as fruits, vegetables, meats, eggs and some dairy. Red light foods will be found through the center aisles such as pastas, cereals and breads. Wrestlers can still consume these foods but you simply need to choose the less processed foods. Focus on our 80/20 rule. 80% of the time go with the healthier option and stick to our green light foods. It will give you a HUGE leap in energy, strength and muscle gains and overall alertness both mentally and physically. Excess grains will result in less energy and less muscle growth compared to eating regular meals higher in protein, moderate in carbs & moderate in healthy fats. The majority of your calories should be coming from proteins and healthy fats. Some pasta, cereal and bread is fine, but carbs and sugars in excess lead to poor performance and less than stellar muscle & strength gains. “In excess” would mean loading up on sandwiches and cold cereals more than 1/3 of your meals. As you get into your early 20s you develop a naturally allergy to most dairy products. But, during your youth, high school and early college years dairy tends to agree with your body and will produce results but not as you get towards early and mid 20s. When I was in high school I would drink plenty of milk and eat lots of turkey sandwiches, tuna sandwiches, etc and my energy felt great. Once I hit 22 years old I noticed my body responded poorly to eating cold cereals (cereal in a box) and eating sandwiches (excess breads).


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I removed all breads, milk and dairy from my nutrition minus whole eggs and my body transformed within days. I got leaner, stronger, increased my energy and overall felt 10 x better than before when I was consuming excess milk, breads and dairy. I also never skipped meals, even if that meant waking up 30 - 60 minutes earlier than everyone else. I’ve seen too many wrestlers skipping breakfast, eating the school lunch, then having a pasta loaded dinner. That is a day filled with pure crap. No breakfast, pure fat and sugar for lunch (ALL processed) and then ALL carbs for dinner. This typical day is devoid of protein, devoid of healthy fats and not enough food spread equally throughout the day. You want the majority of your calories coming from proteins and healthy fats with moderate carb intake to balance out the day. Fruits and veggies should be scattered through the day at each meal along with a goal of one salad every day. If you need to gain weight increase the size of your breakfast, lunch and dinner along with regular snacks of mixed seeds and nuts through the day. I suggest taking a multi vitamin, some extra vitamin C and fish oils to supplement your nutrition. These 3 will help increase recovery as well as energy levels.

To further understand a solid nutrition program in an easy and FUN manner, I highly recommend THIS Book.


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Above, a wrestler who started out weighing 88 lbs, followed our weight gain guidelines, trained 3 x week and wrestled 2 - 3 x week. 2 years later a solid 120 lbs in the off season and a power packed 112 lb wrestler! (Action Video) A sample day of eating can look like this: Breakfast: 2 scrambled eggs + cheese 2 - 3 pieces bacon 2 pieces fruit water multi vitamin Lunch: choose 1: chicken, beef or fish (on bread if bringing lunch to school) ** 2 sandwiches if trying to gain weight (turkey or tuna, add lettuce + tomato) http://facebook.com/WrestlingStrength

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1 cup of yogurt 2 pieces fruit water Afternoon Snack: Choose one: PBnJ sandwich or Tuna / Turkey Sandwich (lettuce + tomato) 2 Pieces of Fruit milk Dinner: salad / veggies Choose Any Meat / Fish Sweet Potato water If you’re hungry again at night, have dinner left overs assuming it is a source of protein rather than extra carbs right before bed. Here and there I’ve had VERY skinny wrestlers or wrestler who were too weak and too scrawny for their weight class. These wrestlers had to be built up with more quality nutrition and they were the exception when it came to pushing for more carbs. But, the simple formula for adding more meat on your frame is to eat more meat. Things like 2 sandwiches instead of one sandwich, extra milk & trail mix through the day and extra protein as a late night snack rather than extra carbs. Here and again we have a wrestler who is carrying excess fat and we’re looking to change his body composition by adding lean muscle, burning fat yet maintain round about his same weight. This wrestler will be stricter on his carb intake and lay low on breads, pastas, etc and go with a moderate carb intake, focusing more on proteins and healthy fats.


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In essence, make smarter decisions when it comes to eating. You can easily look at two different plates of food and distinguish which plate is healthier over the other. Here’s the 8/20 Rule: 80% of the time you need to choose the healthier plate. Without hesitation, as a final note, I can easily state that wrestlers are not drinking nearly enough water. If you are cramping during practice or matches then your problem can often be solved by drinking more water regularly throughout your day. Start your morning by drinking 2 glasses of water. Pack a large bottle of water to school every day and drink plenty of water during and after practice / workouts. Reducing your water intake won’t make you any tougher or any better of a wrestler. During the in season, the kids who are cramping are the kids cutting excess weight rather than competing at their natural weight class. Water is NOT to be restricted if you plan to maintain a healthy body along with competing and performing at your best. Remember, I am NOT a nutritionist, just giving you guidelines but these are the guidelines our wrestlers use at my gym very successfully. To take this further, please take a look at the general guidelines listed below from my friend & colleague, Dr. John Berardi: 7 Simple Rules Habit 1: Eat every 3 - 4 hours. Habit 2: Eat complete, lean protein with each feeding opportunity. Habit 3: Eat vegetables with each feeding opportunity. Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise. Habit 5: Eat healthy fats daily. Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories. Habit 7: Eat whole foods whenever possible.


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The list that John gives will need to be tweaked a bit for the high school wrestler who has a schedule not allowing him to eat every 3 - 4 hrs. Also, if you wrestle year round then you will need carbs more frequently than just post workout. Is it OK to drink soda occasionally? Absolutely, you’re human, it won’t kill you. Just remember our 80/20 rule: Go with the healthier choice 80% of the time. Some of the wrestlers I train will train at my gym in the afternoon, then wrestle at night. This is a LONG day and on days like this a wrestler needs protein and carbs with more than just a post workout meal to fuel the body for the tough day of training. On these days I suggest moderate carbs with every meal except for the last meal / snack before bed. Always remember that nutrition is very much like training. You will find some exercises simply don’t agree with your body and you might have to eliminate an exercise(s) altogether. Nutrition is the same. Some foods will agree with one wrestler while they may not work well for you. To keep things simple, 3 strong, healthy meals a day will give you a greater advantage over your competition who is not paying attention to his eating habits.


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The Underground Strength Catalog

Zach Even - Esh is a Strength & Performance Specialist located in NJ. Zach is the Founder of The Underground Strength Gym, a private warehouse gym for athletes and hardcore strength addicts located in NJ. You can gain insider access as to how Zach trains his athletes and operates his business via the resources below. Underground Strength Nation - Lifetime Membership


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The Power Wheel http://ThePowerWheel.com

The Power Wheel is one of the most powerful training tools a wrestler can use. It allows you to walk on your hands, perform animal movements, abdominal / core exercises, hamstring exercises and plyometrics to make you a stronger, more explosive and more conditioned wrestler. You can use them on grass, cement or a wrestling mat. This is a MUST have tool for ALL serious wrestlers looking to dominate their competition! Get one of the best upper body and core training devices on the planet at

www.ThePowerWheel.com


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Underground Kettlebells www.UndergroundKettlebells.com

I highly recommend getting at least one kettlebell to add to your repertoire. You will develop tremendous grip strength, athleticism, speed / power and full body strength. You can swing the kettlebells through your legs to further engage the muscles, thus creating stronger, more powerful muscles.

They can be thrown on grass fields, carried, pressed, rowed, pushed and pulled from all angles. Tie thick ropes or towels through them and perform curls, carries, rows, swings and more.

Get your Kettlebells at www.UndergroundKettlebells.com


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The Underground SandBag www.UndergroundSandBag.com

Sandbags are one of the most effective training tools for developing wrestling strength & full body power. They are, literally, an all in one gym. You can perform movements for lower body, upper body as well as full body movements. You can throw your bag for power and carry your bag for conditioning. Every sandbag exercise will build your grip strength which is critical for success as a wrestler. The Underground Sandbag is extremely versatile, allowing you to perform wrestling circuits without needing any other equipment. Sandbags can be used indoors or outdoors and are a must have for your Wrestling Workouts.

Get Your Sandbag at www.UndergroundSandbag.com


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Gymnastics Rings Get Your Rings at http://CombatRings.com

These Rings are straight up AWESOME! They are easy to set up and easy to travel with. I have them in my gym as well as in my garage. I often take them down from my garage beam and travel with them to the park for my playground workouts. You can perform push ups, core / abdominal training, muscle ups, flexibility work, gymnastics drills, ab training and more. These are a MUST have for any serious wrestler. Get your rings HERE.

Get Your Rings at http://CombatRings.com


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