Program by Anthony Glass, director of strength and conditioning for Olympic sports at The Ohio State University, where he is responsible for the wrestling program.
What Matters Now
Summer is a hugely important to wrestlers, because it's their only chance to devote themselves completely to getting stronger and not have to worry about making weight. If you're stronger than your opponent, you won't need to exert as much energy to accomplish the same move.
What This Program Will Do for You
The goal of this program is to increase all of your primary exercises—the Bench Press and Squat—by 10 percent. Many of these exercises are grouped into supersets to elevate your heart rate and improve your conditioning. You may be the strongest guy, but if you're not conditioned, your strength may fail you.
Key Tips for Success
You should never miss a rep during this program. The weight you use should be challenging, but never so heavy that you struggle to complete your final rep. Also, if you're not familiar with Olympic lifts, simply swap them for any explosive move, like Box Jumps or Overhead Med Ball Throws.
Check out the full 2014 Summer Training Guide.
Featured Wrestling Exercises
Snatch Pulls: A variation of the Snatch, it increases full-body power and teaches proper technique on Olympic lifts.
Med Ball Chest Throw: Strengthens the chest so you can push off and counter your opponent's best attacking moves.
Landmine Row: Builds the strength and power needed to grapple with your opponent and initiate takedown moves.
STACK Wrestling Summer Training Guide
More Wrestling Exercises
Snatch and Clean Pull
Hold the bar with a wider-than-shoulder-width grip (Snatch) or shoulder-width grip (Clean). Keeping your back straight and shoulders back, bend your hips and lower the bar down to the middle of your thighs. Explosively extend your hips, knees and ankles to jump up while shrugging your shoulders. Release the bar to the ground at the peak of the movement.
Assume a sit-up position with your feet flat on the floor and hold a med ball at your chest. Lower your torso to the ground and bring the med ball overhead. Simultaneously sit up and throw the med ball to a partner in front. Catch the ball and repeat.
Straddle a bar and stand with your feet hip-width apart. Lean forward so your torso is at a 45-degree angle and grasp a rope attachment wrapped around the bar near the plates. Keeping your back flat, pull your shoulder blades together and drive your elbows backward to row the bar to your chest. Straighten your arms to return to the starting position.
Perform Bicep Curls while sitting on a physioball.
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