Strongman Training for Wrestling w/ Kegs and Sandbags

STRONGMAN FOR WRESTLING

By: Dickie White Copyright © 2013 by Dickie White. All Rights Reserved.

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Limits of Liability/Disclaimer of Warranty: This manual is designed to provide information in regards to the subject matter covered. It is provided with the understanding that the author is not rendering medical advice or other medical/health services. You must consult your physician prior to starting any exercise program or if you have any medical condition or injury that contraindicates physical activity. These exercises and programs are designed for healthy individuals and the content is not intended to be a substitute for professional advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read. The author shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this Ebook. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician. Mention of specific companies, organizations, or authorities in this E-book does not imply endorsement by the author.

Copyright Notices: This book contains material protected under International and Federal Copyright Laws and Treaties. All rights reserved. Copyright © 2013 by Dickie White. Any unauthorized transfer, use, sharing, reproduction, sale, or distribution of these materials by any means, electronic, mechanical, or otherwise is prohibited. No part of this manual may be reproduced in any form whatsoever, without the expressed written consent of the author. Published under Copyright Laws of the Library of Congress of The United States of America, by: Dickie White 2 Tracy St. Binghamton, NY 13905 [email protected]

Copyright © 2013 by Dickie White. All Rights Reserved.

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Quick Thank You/Intro First off, I’d like to thank you for downloading this eBook. I’m putting this together with confidence that it will help take your wrestling performance to the next level, but I’m not sure if it’s going to be sold as part of a package or as a single product, so either way, thank you for belief in my ability to put together programs that get top quality results. With as much information as there is available on the Internet, in the locker room, from the jacked guy at your gym, from all the bodybuilding magazines, etc. I am humbled that you have chosen to improve your performance on the mat with my knowledge. Now, let’s get down to business! First off I’d like to state that I’m not the smartest guy in the world (wow, great intro right?!). I’m a super easy going guy and very little bothers me, but strength coaches and trainers who think they know all the answers really bother me. No one knows everything and no strength and conditioning system (or anything for that matter) is perfect. In my opinion, though, strongman training for wrestling is by far the best way to bridge the gap between strength gained in the weight room and being able to functionally use it on the mat. The unpredictable nature and overall odd shapes and weights of the implements used in strongman are superb at building the kind of strength needed to excel on the mat. In this eBook I will go into not only how to perform a lot of the traditional exercises, but also the other ways you can use the pieces of equipment because there’s nothing worse than having to buy a piece of equipment for one specific use (unless you have all the space and money in the world). I’ll also cover where to find and/or how to make a lot of these pieces of equipment so you can save time and money in the process! Finally, I’ll finish up this eBook with some sample programs on how to best incorporate strongman training into your wrestling-specific strength and conditioning plan. I’ll be the first to admit that there are many more exercises to perform with the implements I’m going to introduce and describe. These are just the ones that I’ve found to be most effective for the Copyright © 2013 by Dickie White. All Rights Reserved.

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wrestlers that I’ve worked with. Rather than fill this eBook up with tons and tons of exercises and descriptions to make it big and make you feel like you got a great deal because of all the content like a lot of trainers and strength coaches will do, I’ve only put in the exercises that I know work because I’ve seen my wrestlers improve their performance on the mat. As far as how this eBook is formatted, it is divided up into a number of sections. The first 8 sections all begin by introducing the Strongman implement and where you can find it/how you can make it. After that I go into a number of exercises you can perform with each implement. The page begins with the name of the exercise and its category in parenthesis. The categories are used later in the Templates/Programs section to better help you to personalize your own program depending on what you may or may not have access to. I don’t categorize any exercise as “conditioning specific” because any of the exercises can be used as a means of conditioning so long as the resistance is kept at a level that allows for a high enough number of reps or a long enough time performing the exercise non-stop with minimal rest in between. The key is as follows- Upper Body Strength=UBS, Lower Body Strength=LBS, Full Body Strength=FBS, Speed-Strength=SPS, and Strength-Speed=STS. I then detail the muscles worked, stabilizers, proper setup and execution, and finally the ways the exercise will improve your wrestling. Each exercise description is accompanied by action shots detailing proper step by step execution. The eBook finishes with the Templates/Programs section where I introduce a number of different templates and then list a number of different workouts specific to each template. The idea in this section is to bring everything together from a program perspective and give you the tools needed to making the best plan for you. Alright, enough with the talk; time to get to work!


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Sandbag The sandbag is a super versatile training tool that you can make yourself for cheap. While you can buy sandbags online, and I’ve had to do that because of the heavy commercial use that mine get, what has worked well for me in the past is a used canvas duffle bag from an Army/Navy store. They’re fairly durable (as long as you don’t drop them, then they will tear pretty quickly), and the material is superb for providing your hands with a killer workout. Once you pick up your canvas bag head down to your local Lowes/Home Depot/hardware store and get 2 more things: a box of contractor’s bags and a bunch of sand. Here are the steps once you get the materials: 1. Take a contractor’s bag and put sand into it. Continually weigh the bag to make sure you get the right amount. You’ll want to get bags that weigh increments of 10 lbs starting at 20 lbs. In all honesty, at my gym pretty much all of the bags we have weigh between 50-60 lbs. We have a few smaller ones that we use when a wrestler can’t move up a 50-60 lb bag. The sandbag I bought can only hold 3 of these larger bags so we’re limited to about 170 lbs; which is still pretty damn heavy! 2. Once you have your bags all measured out tie them up and make sure the knot is tight to where the sand is in the bag. Cut a majority of the excess of the bag off above the knot, this will save you some room when you load them into your duffle bag allowing you to put more weight in it (which is what it’s all about!). 3. Load the various contractors bags full of sand into the duffle bag, zip/button it up, and get to work!

Alright, now that you know how to get the sandbag all set up, let’s go into all of the exercises you can perform with this fantastic training tool for wrestling! Copyright © 2013 by Dickie White. All Rights Reserved.

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Sandbag Shouldering (FBS) Muscles Worked: Glutes, Hamstrings, Quads, Low Back, Lats, Biceps, Shoulders, Forearms/Grip Stabilizers: Core Setup: Load your sandbag up with the appropriate amount of weight. If you’ve never done this exercise before, always start light (this is a good rule to follow with any exercise for that matter). Once you’re ready to go, stand over the bag, bend over while maintaining a flat back, and take a grip on the bag. Execution: Pull the bag up to the top of your thighs by lifting it both with your legs and arms simultaneously. Once the bag is “tabled” on your thighs while you balance it in a squat position, wrap your arms around it much like you would if you were performing a straight lift in GregoRoman. Drive your hips in and rotate the bag up forcefully to your shoulder. Return it slowly to the tabled position and then back to the ground. Repeat the same sequence only this time to the other shoulder Wrestler Usage: Off the top of my head, I can’t think of a much better exercise for getting great lifting strength for the International styles. The Sandbag Shouldering will strengthen nearly every muscle in your body as well as functionally train your body to properly learn to generate power from your legs and hips and transfer that power through a tight, stable core into your upper body. This type of coordination is paramount to big throws from any angle and returning an opponent to the mat. On top of all that, the Sandbag is one of the best ways to develop a pair of hands that will literally crush your competition. You need strong hands in basically every position on the mat so maximizing your grip’s potential will maximize your potential.


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Start

Tabled position

Finish Copyright © 2013 by Dickie White. All Rights Reserved.

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Sandbag Loading (FBS) Muscles Worked: Glutes, Hamstrings, Quads, Low Back, Lats, Biceps, Shoulders, Forearms/Grip Stabilizers: Core Setup: Load your sandbag up with the appropriate amount of weight. Position the bag in front of a Plyo Box, bench, or other machine/platform you may have available to you where you’re performing this exercise. Once you’re ready to go, stand over the bag, bend over while maintaining a flat back, and take a grip on the bag. Execution: Pull the bag up to the top of your thighs by lifting it both with your legs and arms simultaneously. Once the bag gets to your thighs drive your hips forward and up while pulling the bag up with your arms. When the bag reaches a height above the platform you’re lifting it to, drive it forward onto the platform. After you’ve successfully loaded the Sandbag onto the platform, take it off and lower it back to the ground under control and repeat. You can also make a quick tweak to this exercise to perform a Rotational Loading. Instead of lifting it straight up while facing the platform, you’ll stand alongside the platform. Perform the same motion to get the bag up, only this time, when it’s reached a sufficient height for you to load it, rotate towards the platform and place it on the platform to successfully complete the exercise. Return the bag to the ground in the same manner and repeat for the desired number of reps before switching sides. Wrestler Usage: Much like the Shouldering, the Loading exercise is effective at developing the same types of strength needed to help you dominate on the mat. The benefit of the Loading over the Shouldering is that because you’re not lifting it to your shoulder, you should be able to handle more weight with this exercise. Additionally, using the rotation with the Loading will help develop your core to rotate with the force needed for various throws including Arm Spins and Headlocks.


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Start

Finish


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Start of Rotational

Finish of Rotational


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Sandbag Clean and Press (FBS) Muscles Worked: Glutes, Hamstrings, Quads, Lats, Biceps, Triceps, Shoulders, Forearms/Grip Stabilizers: Core Setup: Load your sandbag up with the appropriate amount of weight. Once you’re ready to go, stand over the bag, bend over while maintaining a flat back, and take a double overhand grip on the bag. Execution: Pull the bag up to the top of your knees by lifting it with your legs while keeping your back flat. Once the bag gets above your knees drive your hips forward and up while pulling the bag up with your arms. When the bag reaches chest height rotate your elbows under the bag exactly the way you would if you were performing a traditional clean. Stabilize the bag on your shoulders in what’s called the rack position. When you get stable under the bag, lower your hips and bend at the knees into a quarter squat position. Drive with your legs while you press the bag overhead with your arms until your elbows are locked and the bag is directly over your head. Once the bag is stabilized overhead, return it under control to the ground. In order to successfully press the bag over your head, you may need to lean back slightly so that it does not hit your face. However, avoid excessive leaning while performing this exercise as it may lead to a back injury. Wrestler Usage: The Sandbag Clean and Press is another great, full body exercise that develops the muscle groups responsible for takedowns that score more often, stand ups that result in more escapes, and rides that result in more points. I want to avoid reiterating the same points page after page, but in a nutshell, the Sandbag is probably one of the best, most versatile pieces of equipment that a wrestler can use to develop the strength necessary to excel on the mat.


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Start

Rack position

Quarter squat to create leg drive


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Sandbag Row (UBS) Muscles Worked: Lats, Biceps, Forearms/Grip Stabilizers: Core Setup: Load your sandbag up with the appropriate amount of weight. Once you’re ready to go, stand over the bag, bend over so that your upper body is about parallel to the ground while maintaining a flat back, and take a double overhand grip on the bag. Execution: Pull the bag straight up by squeezing your should blades together and lifting your elbows in an attempt to touch them behind your back. While this is not physically possible (at least I don’t think it is), it will help you to focus on activating the right muscles and also prevent you from using too much weight which will force you to use momentum to perform the exercise. Once you’ve touched your chest with the bag lower it back down to a straight arms position and repeat for reps. Like I mentioned earlier, avoid using excessive momentum to lift the sandbag to your chest; a little leg drive to squeeze out an additional rep or two is ok, but remember what you’re trying to work here- Lats, Biceps, and Grip not your legs, back and hips, you can develop those with other Sandbag exercises. Wrestler Usage: While the Bent Over Row is not a full body exercise like some of the other Sandbag exercises I’ve covered so far, it is still a great exercise because it strengthens the muscles needed to pull in leg attacks and finish more shots. The Lats and Biceps are also used a lot on top for tilts, bar arms, cradles, and running a match ending power half (my personal favorite when I used to spend nearly every waking moment on the mats).


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Start

Finish


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Sandbag Press (UBS) Muscles Worked: Shoulders, Triceps Stabilizers: Core Setup: Load your sandbag up with the appropriate amount of weight. Once you’re ready to go, stand over the bag, bend over while maintaining a flat back, and take a double overhand grip on the bag. Pull the bag up to the top of your knees by lifting it with your legs while keeping your back flat. Once the bag gets above your knees drive your hips forward and up while pulling the bag up with your arms. When the Sandbag is in this position, you’re ready to begin. Execution: Press the Sandbag over your head while simultaneously leaning back just enough to keep the it from hitting your chin/face on the way up. Once the Sandbag has cleared your head, drive your head back under it and lock it out overhead. As soon as you have stabilized the Sandbag overhead, return it to the starting position (rack position) and repeat for reps. Unlike the Sandbag Clean and Press where you’ll be pressing the weight over your head by using your lower body to help drive the Sandbag up, you want to avoid using your legs to press the Sandbag overhead in the case of this exercise. The focus of this exercise is on upper body strength and core stability rather than full body power and coordination. Wrestler Usage: The Sandbag Press builds super strong shoulders and a stable core. Strengthening your shoulders will help you dominate the hand fight, ride on top with more force, and lock up tighter throws from your feet. In addition, having a strong, stable core will help you maintain good position when you’re in on leg attacks and standing up off the bottom. In a nutshell, the Sandbag Press is a great way to develop a lot of the strength necessary to being more effective on the mat. Just make sure you’re maintaining good form, not leaning back excessively, and not using leg drive.


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Start

Finish


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Sandbag Zercher Squat (LBS) Muscles Worked: Quads, Hamstrings, Glutes Stabilizers: Core, Biceps Setup: Load your sandbag up with the appropriate amount of weight. Once you’re ready to go, stand over the bag, bend over so that your upper body is about parallel to the ground while maintaining a flat back, and take a double overhand grip on the bag. Execution: Pull the bag up to the top of your thighs by lifting it both with your legs and arms simultaneously. Once the bag is tabled, position both of your arms under it and bend them so that it is resting in the crook of your elbow. This is known as the Zercher position. Once you have the Sandbag in the Zercher position perform a squat by sitting your hips back and driving your knees out until your thighs are below parallel to the ground. Once you have reached the bottom of the squat, drive with your legs to return to the standing position. Force your chest up and arms up throughout the squat. Be sure to keep your feet flat on the floor throughout this exercise. When you are done return the bag to the tabled position and lower it to the ground under control. Wrestler Usage: The Zercher Squat with a Sandbag, or any implement for that matter, is a fantastic way to build the functional core and leg strength for wrestling because, as you can see, it puts you in a nearly identical position that you’ll be in when you’re in on a shot looking to finish by lifting your opponent. This exercise is also a great way to help you improve your mat returns.


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Start

Finish


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Sandbag Zercher Reverse Lunge (LBS) Muscles Worked: Quads, Hamstrings, Glutes Stabilizers: Core, Biceps Setup: Load your sandbag up with the appropriate amount of weight. Once you’re ready to go, stand over the bag, bend over so that your upper body is about parallel to the ground while maintaining a flat back, and take a double overhand grip on the bag. Execution: Pull the bag up to the top of your thighs by lifting it both with your legs and arms simultaneously. Once the bag is tabled, position it into the Zercher position. Once you have the Sandbag in the Zercher position perform a reverse lunge by stepping one foot back that creates a distance between your feet similar to your penetration step. Lower the knee of the leg that you stepped back with to the ground until it lightly touches the ground. As soon as your knee touches the ground, powerfully step back up to the starting position. Switch legs and repeat the same sequence while alternating legs for the desired number of reps. When you are done, lower the bag back to the tabled position and slowly lower it to the ground. Wrestler Usage: The Zercher Reverse Lunge is by far my favorite way to functionally strengthen my wrestlers for scoring more takedowns. As you can see, at the bottom of the exercise when the knee of your trail leg is on the ground, you are in a nearly identical position to that which you’ll be in when shooting on your opponent in a match. Training your body to maintain a tall, tight core while taking a powerful step with your trail leg to finish the takedown will result in more takedowns and more winning. While the Zercher Reverse Lunge is by far one of the most hated exercises by my wrestlers (mainly because it’s freaking hard!), they know it pays off big time on the mat so they’re always willing to invest the time.


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Keg A keg is a versatile tool that builds great full body strength and stability which will carry over to your wrestling performance in no time. They’re relatively inexpensive, but most of the time if you ask around, you can find someone with an old one that’s been lying around for a while. If you don’t know any former party animals off the top of your head, go to your local beer distributor; I’m sure someone there would be able to help you out. For those who aren’t familiar with what a keg looks like here’s a quick picture.

Once you have your keg, it’s time to fill it up. The first thing you want to do is make sure to release any pressure that may still exist in the keg. Tip it onto its side (so you don’t get sprayed with nasty old beer) and use a flathead screwdriver to press the ball valve down. Once air stops escaping the keg, it has been successfully depressurized. Now, on to step two- removing the spring. Again, with a small flathead screwdriver begin to wedge the head under the spring as you try to leverage it out. Below is a picture of what I’m talking about. Copyright © 2013 by Dickie White. All Rights Reserved.

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Once the spring has popped out, use a pair of needle nose pliers to remove it. Once the spring is out you’re able to pull the pipe out and start filling. Here’s a quick clip to show you how to do what I just explained because I don’t have as much confidence in my abilities to take apart a keg as I do in my abilities to write about how to get strong for wrestling. http://www.youtube.com/watch?v=npUA8DvngVw Anyway, once it’s all opened up, it’s time to start filling it. Sand and water work best for this, but whatever you can get into the keg will add weight. If you’re looking for a specific weight, put the keg on a scale and keep an eye on it as you add sand/water to it. To give you an idea of what your keg can weigh, a keg that’s full of water will weigh 160 lbs. If you use sand, you can get it to weigh even more. Once you’ve filled it up to the weight you’re looking for it’s time to seal it back up. I had my buddy weld the keg shut after we filled ours, however, if you only have access to one keg and you’d like to reopen it so you can refill it as you get stronger, you don’t want to do this. Instead, I just found two suggestions on the Internet that enable you to get the keg opened back up so you can refill it as neededa 2-inch test plug or an anti-tamper retainer replacement kit which you can find at this link http://kegman.net/keg_kit.htm. The forum that I found this anti-tamper retainer replacement kit suggests not to use it on a keg with sand in it but that it works very well with water or other liquids. In case the YouTube link above no longer works when you’re reading this, here’s a quick series of pictures on the steps to taking apart a keg.


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The retaining ring can be tapped around with a flat blade screwdriver until the end is visible in the notch.

The end of the retaining ring can now be pried out with a small screwdriver.


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The retaining ring can now be "unwound" from the keg, freeing the stem.

Now the tabs on the spear can be tapped around with a screwdriver and hammer to align the spear tabs with the slots on the keg.


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With the tabs aligned with the slots, the spear can be removed.

The spear pulls right out and you’re ready to fill!


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Keg Lift (FBS) Muscles Worked: Quads, Hamstrings, Glutes, Low Back Stabilizers: Core, Biceps, Lats, Forearms/Grip Setup: Take an athletic stance in front of the keg. Angle the keg away from you slightly and squat down so that your chest is against its side. Grab around the keg with both arms and lock your hands together around the middle of the keg. Your feet should be flat on the ground and your back should be arched. If you’re having trouble getting into the proper starting position as some of my larger and less flexible wrestlers sometimes do, put the keg on top of something (I use small boxes that I built with 2x4s and plywood). It usually doesn’t take a major increase in height, but it’s sometimes necessary to get into the proper starting position. Execution: While squeezing the keg as hard as you can, stand straight up with it as though you were going to back arch with it. Throw your hips through hard at the top and then return it back to the ground under control. Repeat for reps making sure to re-arch your back to the best of your ability before starting each rep. Wrestler Usage: The Keg Lift builds the functional strength needed to help you in a number of places on the mat. First, it will help you with your mat returns as it will strengthen the muscles in nearly the exact way they need to be to ensure optimal returns to the mat. The hip power needed to finish the exercise will translate into more explosive takedowns, sprawls and throws as well. Additionally, this exercise will help you in Freestyle and especially Greco by strengthening you in the right places to score more straight lifts and belly to backs. With a 5-point throw being a period ending move now, investing time into strengthening yourself to better perform this technique will pay huge dividends (with as many rule changes as I’ve seen over the years, I’m sure this will change, but at the time of writing, a 5-point throw immediately ends the period and awards it to the person who threw the technique).


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Start

Middle


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Keg Clean (STS) Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulders Stabilizers: Core Setup: Lay the keg on its side and take an athletic stance in front of it. Take your grip on either side of the keg and then lower your hips and arch your back. Lift the keg up to your hips while bending at the knees, hips, and elbows to position the keg as tight against your hips as possible. Execution: Drive your hips forward and up as explosively as possible while simultaneously rolling the keg up your chest. Your focus should be on moving the keg from your hips to the rack position (against your shoulders) as quickly as possible. When the keg 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 Keg 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, avoid leaning back excessively as it is a great way to hurt your back. Wrestler Usage: The Keg Clean is another great way to develop powerful triple extension in wrestlers. One of the big differences between the Keg Clean and the Log Clean is the much greater need for full body stabilization while performing the Keg Clean. With the unpredictability of the water and/or sand in the keg, your body will need to react differently on each rep to ensure success. Having to apply force quickly to an unpredictable object is essentially wrestling in a nutshell and so developing and coordinating the right amounts of power, strength, and stability needed to successfully complete keg exercises like the Clean will help translate into an improved overall performance on the mat.


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Start

Finish


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Keg Push Press (STS) Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulders, Triceps Stabilizers: Core Setup: Lay the keg on its side and take an athletic stance in front of it. Take your grip on either side of the keg and then lower your hips and arch your back. Lift the keg up to your hips while bending at the knees, hips, and elbows to position the keg as tight against your hips as possible. Clean the keg so that it is in the rack position. Execution: Drive your hips backward and bend at your knees as you lower yourself into a quarter squat. Once you have reached the bottom of your quarter squat, powerfully drive back up as you attempt to jump off the ground with the keg. At the peak of your jump (just before your toes leave the ground) begin to press the keg over your head. As you begin to press lean back slightly so as to prevent the keg from hitting your chin as you press it overhead. Once the keg has cleared your head lock it out overhead. As soon as you have stabilized the keg (this may take a while), return it to the rack position and repeat for reps. Much like the Keg Clean, or any explosive lift for that matter, your focus should be on moving the keg from point A to point B as violently and explosively as possible while simultaneously maintaining control of it. Wrestler Usage: The Keg Push Press is another great way to develop lower body power as well as coordination and stabilization throughout the body. Much like Keg Clean, the leg and hip power as well as the full body stabilization needed to successfully complete Keg Push Press are going to carry over to nearly every position on the wrestling mat. The shoulder stability developed at lockout will also help to build injury resistant shoulders which will help keep you on the mat longer because who really wants their career cut short due to injuries?!?!


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Start

Quarter squat to create leg drive


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Keg Press (UBS) Muscles Worked: Shoulders, Triceps Stabilizers: Core Setup: Lay the keg on its side and take an athletic stance in front of it. Take your grip on either side of the keg and then lower your hips and arch your back. Lift the keg up to your hips while bending at the knees, hips, and elbows to position the keg as tight against your hips as possible. Clean the keg so that it is in the rack position. Execution: Press the keg over your head while simultaneously leaning back just enough to keep it from hitting your chin/face on the way up. Once the keg has cleared your head, drive your head back under the keg and lock it out overhead. As soon as you have stabilized it overhead, return it to the rack position and repeat for reps. Unlike the Keg Push Press where you’ll be pressing the weight over your head by using a powerful leg/hip drive, you want to avoid using your lower body to press the keg overhead in the case of this exercise. The focus of this exercise is on upper body strength and core stability rather than full body power and coordination. Wrestler Usage: The Keg Press builds super strong shoulders and a stable core. Strengthening your shoulders will help you dominate the hand fight, ride on top with more force, and lock up tighter throws from your feet. In addition, having a strong, stable core will help you maintain good position when you’re in on leg attacks and standing up off the bottom. In a nutshell, the Keg Press is a great way to develop a lot of the strength necessary to being more effective on the mat. Just make sure you’re maintaining good form, not leaning back excessively, and not using leg drive.


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Start

Finish


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Keg Row (UBS) Muscles Worked: Lats, Biceps Stabilizers: Core Setup: Lay the keg on its side and take an athletic stance in front of it. Take your grip on either side of the keg and then lower your hips and arch your back. Lift the keg up to your thighs while keeping your arms straight. Once you are standing with the keg, drive your hips back, bend your knees slightly, and arch your back so you’re your chest is slightly above parallel to the ground. The keg should be directly below your chest and your arms should be straight. Execution: Pull the keg to the top of your stomach/bottom of your chest by squeezing your shoulder blades together in an effort to touch your elbows together behind your back. Don’t worry about what part of your torso you touch the keg to, just focus on keeping your forearms perpendicular to the ground throughout this exercise. Once the keg touches your torso, lower it back to a straight arms position and repeat. Avoid lifting using your back and hips to create momentum to perform this exercise. A little cheating to get an extra rep out is ok, but avoid turning this into a situation where you’re using momentum to move the keg on every rep. The focus of the Keg Row is on developing your Lats and Biceps, not your lower body. Wrestler Usage: The Keg Row will have you pulling in and finishing more of your leg attacks, riding with greater pressure on top, and sinking in much stronger and more effective pinning combinations. Your hand fighting, under hooks, Russians, and other ties will frustrate your opponents to a much greater degree and as a result you’ll be able to move him out of position with increased force and ease.


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Finish


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Keg Carry (UBS) Muscles Worked: Quads, Hamstrings, Glutes, Calves, Biceps, Forearms/Grip Stabilizers: Core Setup: Lay the keg on its side and take an athletic stance in front of it. Take your grip on either side of the keg and then lower your hips and arch your back. Lift the keg up to your hips while bending at the knees, hips, and elbows to position the keg as tight against your hips as possible. Execution: Once you are standing fully locked out and in control of the keg, begin to walk forward at

as fast of a pace as possible. Walk for the desired distance and return the keg to the ground under control. One thing you should avoid while performing a Keg Carry is pushing yourself too far. Normally I would encourage you to do this, but don’t try to squeeze out an extra step or two if it means possibly losing your grip and dropping the keg on your feet. A broken foot (or any injury for that matter) will not help you reach your goals, so always remember to keep things safe no matter how bad you want to break your records. Wrestler Usage: The Keg Carry develops an unbelievably strong and stable core which will help you stay in better position when you’re in on shots and your opponent is trying to sprawl on you. Good balance and core stability are the two components that prevent you from losing good position here, so developing these attributes with exercises like the Farmer’s Walk will keep you in better position to score. Additionally, the Keg Carry develops a well conditioned and resistant grip and I think we all know the importance of having a strong grip for wrestling.


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Start; from here walk for desired distance or for desired time.


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Keg Throw (SPS) Muscles Worked: Core, Quads, Hamstrings, Glutes, Calves, Shoulders Stabilizers: n/a Setup: Lay the keg on its side and take an athletic stance in front of it. A quarter keg works best for this, but a half keg will do if that’s all that you have. I have my wrestler’s use a half keg, but it sometimes is a little too bulky for some of my smaller wrestlers. Take your grip on either side of the keg and then lower your hips and arch your back. Execution: When you’re ready explode up and back slightly with the keg by attempting to jump as high as you can as you simultaneously throw the keg back over your head. Jog to where it landed, reset the keg, 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 keg weights for this exercise but I always tend to favor lighter kegs that will help to better develop your speed. Additionally, you can throw lighter kegs farther and this will minimize any chances of injury trying to throw a heavy keg meant for lifting rather than throwing. Wrestler Usage: Except for the implement being used, this exercise is exactly the same as the Tire Throw. The Keg Throw is a great way to develop speed-strength which will carry over to faster mat returns, more devastating sprawls, quicker escapes, and more explosive leg attacks and takedowns. This explosive exercise will also carry over to better throws in Freestyle and Greco-Roman as well.


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Start

Middle

Finish, from here look to release the keg and send it flying! Copyright © 2013 by Dickie White. All Rights Reserved.

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Templates/Program As you’ll come to learn, I’m a BIG template guy. There are a number of reasons I like templates over programs, but the biggest is that it offers the user a chance to better understand the inner workings of a program which ultimately enables them to take better command of their training. When you understand why something is chosen and the reasoning behind everything, you’re better able to make adjustments to exercises, sets, reps, etc. as you gain a better understanding of what most positively influences your performance on the mat and what essentially is wasting your time in the weight room. So what I’ll do in this next section is introduce 4 Strongman templates that I use with my wrestlers at different points in the year (2 in season and 2 out of season, I tend to call it out of season and not off season, since there really is no off season, right?!). After each template I’ll list a few sample programs that are built from that template.


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2x/Week In Season Template The focus during in season training, especially the last 8 weeks should be on maximizing power output (which is why it’s prioritized in this template), maintaining strength (which is why it follows the power exercises), and addressing conditioning on a need to need basis (most research studies performed on in season lifting for wrestling suggest that the conditioning wrestlers get in practice is sufficient and that high rep, circuit style lifts in season isn’t a good investment of time). Up until about 8 weeks left in the season I put a stronger emphasis on strength maintenance, and less of a focus on maximizing power development. The template below is one I would use about 8 weeks out of the end of the season. For a wrestler looking to lift two days a week in season I use the same template for both days, but switch the exercises on both days and make adjustments to sets and reps based on their upcoming competition schedule and feedback they give me with how they’re performing on the mat (ie if a wrestler tells me that they don’t feel strong enough but they’re in great shape I will cut back or eliminate the conditioning and replace it with another strength exercise).

Days 1 and 2 Speed-Strength Exercise: 6-10 sets X 3 reps or 4-6 sets X 5 reps (18-30 total reps) Strength-Speed Exercise: 6 X 3 or 4 X 5 (15-20 total reps at about 78-85% of max) Strength Exercise (preferably Full Body): 3-5 X 4-6 (12-24 total working reps, not including warm-ups) 1-2 Conditioning Exercises: for 15+ reps or time, but time each set and rest anywhere from 1-3x more than you’re exercising


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Sample Workouts Day 1 Keg Throw (8x3) Log Clean (6x3) Sandbag Shouldering (3x5) Tire Flip (6 sets :30 on, 1:30 off) Row, Clean Press (3x15)

Day 2 Single Leg Tire Jump (5x5) Fat Bar Push Press (4x5) Stone Lift (4x4) Sandbag C+P (8 sets :20on, :40off)

Day 1 Tire Throw (6x5) Fat Bar Clean (4x5) Fat Bar Deadlift (4x6) Tire Battle (8 sets :20 on, 1:00 off) Sledge Hammer Strike (3x10ea)

Day 2 Double Leg Tire Jump (4x5) Log Push Press (5x3) Stone Squat (4x6) Sandbag Loading (4 sets :30on, :30off)

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5


Set 7

Set 6

Set 8

Set 7

Set 8

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Day 1 Sledge Hammer Strike (10x3ea) Keg Clean (5x4) Farmer's Deadlift (5x4) Prowler Push (8 sets :10 on, :20 off) Keg Carry (4x)

Day 2 Tire Throw (6x5) Keg Push Press (5x3) Sandbag Loading (6x4) Keg C+P (4x15)

Day 1 Keg Throw (8x3) Light Keg Lift for Speed (4x5) Tire Flip (3x6) Prowler Drag (6 sets :20 on, :20 off) Farmer's Walk (4x)

Day 2 Single Leg Tire Jump (5x5) Keg Push Press (5x3) Sandbag Clean and Press (4x5) Log Clean and Press (4x20)

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5


Set 6

Set 6

Set 7

Set 7

Set 8

Set 8

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3x/Week Out of Season Template The focuses of out of season lifting should basically be the opposite of in season lifting. Lifting out of season should be focused on getting you as big and strong as possible in preparation for the grind that is the wrestling season. A number of research studies (and I’m sure you don’t need research to prove this) have shown decreases in strength, power, and lean body mass over the course of a wrestling season. The season is long and strenuous, so it’s important to go into it at your peak state in regards to strength and size. It’s unfortunate, but no matter how hard and smart you train during the season, you’re going to lose a little muscle and some strength as well. But by going into the season as strong as possible, you will still be at the advantage at the end of the year assuming you continue to lift properly in season.

Day 1 Full Body Strength Exercise: 5 X 5 Lower Body Strength Exercise: 4 X 8 Upper Body Strength Exercise: 4 X 8 Upper Body Strength Exercise: 4 X 8

Day 2 Speed-Strength Exercise: 6-8 X 3-5 Strength-Speed Exercise: 5 X 3 Strength-Speed Exercise: 4 X 5 Conditioning Exercise: for 15+ reps or time, but time each set and rest anywhere from 3-5x more than you’re exercising


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Day 3 Full Body Strength Exercise: 4 X 6 Lower Body Strength Exercise: 5 X 5 Upper Body Strength Exercise: 5 X 5 Upper Body Strength Exercise: 5 X 5

Sample Workouts Day 1 Sandbag Clean (5x5) Fat Bar Zercher Anderson Squat (4x8) Log Row (4x8) Fat Bar Press (4x8)

Day 2 Tire Throw (6x5) Fat Bar Clean (5x3) Log Push Press (4x5) Prowler Push (6x :15 on, :45 off)

Day 3 Tire Flip (4x6) Farmer's Deadlift (5x5) Fat Bar Row (5x5) Log Press (5x5)

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5


Set 6

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Day 1 Sandbag C+P (5x5) Fat Bar Deadlift (4x8) Sandbag Row (4x8) Sandbag Press (4x8)

Day 2 Keg Throw (6x5) Log Clean (5x3) Fat Bar Push Press (4x5) Prowler Drag (6x :15 on, :45 off)

Day 3 Stone Lift (4x6) Fat Bar Zercher Reverse Lunge (5x5) Keg Row (5x5) Keg Press (5x5)

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5


Set 6

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Day 1 Sandbag Shouldering (5x5) Farmer's Suitcase Deadlift (4x8) Log Press (4x8) Log Row (4x8)

Day 2 Double Leg Tire Jump (8x3) Keg Clean (5x3) Keg Push Press (4x5) Farmer's Walk (6x :10 on, :50 off)

Day 3 Keg Lift (4x6) Sandbag Zercher Squat (5x5) Prowler Rope Drag (5x) Fat Bar Press (5x5)

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5

Set 1

Set 2

Set 3

Set 4

Set 5


Set 6

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Strongman Training for Wrestling w/ Kegs and Sandbags

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