Professional Documents
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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 Got-Dickie@Hotmail.com
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the mat. But while that concept is almost universally accepted in our sport, the methods used to best improve strength and power is what seems to be causing the controversy nowadays. Unfortunately, there remain people in the wrestling community that argue against the use of weightlifting and explosive training for wrestlers, and athletes in general, due to the possibility of injury. Its important to keep in mind that there is nothing inherently dangerous about traditional resistance training movements. As you know, injuries during training can occur under all sorts of conditions, including the use of safer machines. There is no doubt that mastering complex barbell and dumbbell movements is more difficult than simply sitting on a machine and performing an exercise within a fixed range of motion, but then again so is mastering a Standing Granby Roll as compared to a Stand-Up. A machine has a fixed range of motion which will restrict you from doing anything but what it was designed for you to do. A barbell or dumbbell, on the other hand, needs constant focus and feedback- just like what is needed to be successful on the mat! The true key to avoiding injury during training is to know how to perform the exercises properly and, preferably, to perform them in a professionally supervised setting. As it turns out, the ability to produce force against an external resistance is dependent upon the speed at which the wrestler is trained. What this means is that if heavy weights are lifted at a slow speed, the wrestler will get good at lifting at that speed. Therefore, slow deadlift training will not necessarily make for an improved Clean. However, if a wrestler gets good at lifting at a faster speed, as in a Power Clean or other explosive lift with external resistance, hell get good at generating force at that faster rate of speed.
KEY CONCLUSION:
The rate of speed that is trained in the weight room is the rate of speed
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But this idea only works well in one direction. Strength developed at slow speeds can only be effectively used slowly. However, strength developed at fast speeds can be used effectively at both fast and slow speeds! So of course the next question is why then should I perform lifts such as the squat at slower speeds, if I am training for an explosive sport like wrestling? The reason is because there are slow and isometric (stalemate) situations in wrestling that are best overcome by developing strength through the usage of maximal weight and slower speeds (these lifting techniques and programs are detailed in my Wrestler Strength System at www.wrestlerstrength.com) . The bottom line is this- both types of training are necessary, and both contribute to the development of one another. For example, who has the greater potential to be explosive- a wrestler who deadlifts 500 pounds or a wrestler who deadlifts 200 pounds. With this in mind, coaches and wrestlers alike have begun searching for the ultimate power training system for wrestlers. Consequently, Olympic weightlifting, their dumbbell derivatives, and plyometrics have become commonly utilized methods to developing speed and power in wrestlers (after all Olympic weightlifters are arguably the most explosive athletes on the planet so they must be doing something right!) Explosive Power Training for Wrestling is written for wrestlers and coaches who are looking to better understand how to maximize both power and speed on the wrestling mat. Through a better understanding of how and why these various methods of increasing power and speed are performed, youll be able to safely and effectively incorporate them into your training program for maximal gains! When learned and developed properly, explosive weightlifting and power training movements will contribute to an improved wrestling performance. One of the focuses of Explosive Power Training for Wrestling is to effectively teach and demonstrate the various movements that will lead to the increases in power, speed, and explosiveness that youre looking for. Copyright 2013 by Dickie White. All Rights Reserved. Page 5
So if youre ready to learn the proper techniques to all of the exercises that are going to give you an explosive edge on the mat, then lets get started!
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My Two Cents
But, before I begin, Id like to first offer my thoughts on the Olympic lifts. I think if there are ways around them, that you should consider those ways. Ive found the Olympic lifts to be fairly difficult for any of my wrestlers except for the most athletic to learn and show good technique with (which is why I have detailed the Clean and Jerk as much as I have, we never do BB Snatches though). Additionally, because they are difficult to master, they become difficult to derive the maximal benefits from (in this case explosive power). The purpose of using traditional Olympic lifts in strength and conditioning programs is to develop powerful triple extension. Triple extension is defined as the simultaneous extension of the ankle, knee, and hip. Triple extension in wrestling is in your drive leg when taking a shot, when you stand up with to get off the bottom, when you sprawl to keep an opponent from advancing his leg attack, when you lift an opponent to return them to the mat after a stand up, during various throws including headlocks, etc. In a nutshell, triple extension is found EVERYWHERE in wrestling. For further discussion on this check out the series of blog posts I wrote starting at- http://www.wrestlerpower.com/training-for-wrestling/ However, what Ive found over my years of using them with my wrestlers (I tend to introduce them during their senior year before they go to college so they show proficiency at them and dont fall behind during their Freshman year) is that theyre too concerned with catching the weight in the rack position. Because I feel theyre more focused on catching the weight rather than aggressively throwing their hips in and powering the bar up with explosive triple extension, I dont feel as though they get the maximal benefits of the Clean. As a result, I tend to favor a few derivatives of the Olympic lifts as well as a few alternatives to generate explosive power in wrestlers.
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So why then am I detailing the Olympic lifts first in this E-Book? I am doing so because they are still widely used in a large number of strength and conditioning programs for wrestlers around the world. It would be completely irresponsible of me to not include some information and descriptions on the Olympic lifts even though I usually implement different methods to increase explosive power. Are my methods superior? No, not necessarily. However, I think it is worth mentioning that at the time of writing this, in the last 5 years of training wrestlers, 3 of my clients have won NCAA Division 1 National Titles- Troy Nickerson (125lbs in 2009), J.P. OConnor (157lbs in 2010), and a 3rd (2010-2012, I cant mention his name until he graduates due to NCAA compliance rules). That means that 20% of the 2010 NCAA National Champions were past clients!! Anyway, enough of that; lets get into it!
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Hang Clean
Intro
The term power as a qualifier in front of an exercise refers to an abbreviated version of a more involved and complicated exercise. In the case of the Power Clean, it simply means finishing the lift in a standing position as opposed to a full front squat as you would see in the Olympics. Before I get any further into this section, I want to first differentiate between a Power Clean and a Hang Clean because I oftentimes use the terms interchangeably. While a Power Clean finishes in the standing position, it is started with the bar on the ground. A Hang Clean is performed from a standing position, and therefore is not only easier to learn but also transfers easier to your performance on the mat (most of the power you generate in wrestling is from a standing position, so it makes sense to me that developing power from this position will optimally carryover). Here is a quick video of me performing my preferred variation of the Clean for wrestlers, the Hang Clean- http://www.youtube.com/watch?v=h4UVZTw_hec The reason the Cleans are so popular in wrestling strength and conditioning programs is because they increase explosive power and, when done correctly, many believe Cleans to be the best exercise for converting the strength obtained during other exercises into power. Since the very nature of wrestling is explosive, developing the ability to accelerate your body and/or an opponents body is paramount to success. The Hang Clean requires pulling the barbell up fast and high enough using power generated by the hips and legs in an effort to catch it in the rack position. As a result, typically, the faster the barbell comes up, the higher it will go and the higher the bar can be pulled the more weight can be cleaned. Additionally, the higher the bar can be pulled to the shoulders is a direct result of power being Copyright 2013 by Dickie White. All Rights Reserved. Page 9
generated by the legs and hips, the two primary areas were looking to target to make you a faster and more powerful wrestler! The reason I support the use of finishing Hang Cleans in a standing position versus a Front Squat is because Ive found a traditional Clean to put too much emphasis on getting under the bar and catching it in a full Front Squat position. This is a BIG mistake I made in college. By focusing on finishing in a deep Front Squat, I learned the hard way that you end up taking the focus off of maximizing your power output to pull the bar as high as possible. As a result, while my Clean increased, I didnt notice my explosive power getting any better on the mat. Since the purpose of using the Clean as a means to improve your performance on the mat, I believe the Hang Clean is the best variation of the Clean for maximizing speed and power in wrestlers! To further support this, past research studies have shown that vertical jump performance is predictive of sports proficiency (in your case, your ability to perform at a high level as a wrestler) and that Hang Clean performance is predictive of vertical jump performance as it has a direct and positive correlation with the vertical jump. Therefore, the Hang Clean (and other Explosive Power Training lifts) is believed by many to be the lift that bridges the gap between the strength and conditioning program to on the mat performance! Alright now that weve covered how and why the Hang Clean (and other explosive power exercises) is most often used in wrestling strength and conditioning programs, lets now get into a stepby-step breakdown of the technique.
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Power Position
All of the Olympic lifts are developed around your Power Position. Your Power Position is individually specific, but is easy for anyone to find. To get into your Power Position, simply lower yourself into the same position you would as if I instructed you to perform a max vertical jump. Once you have identified your Power Position, you are ready to start developing your Explosive Power Training Plan as this is the position that all of the movements will center around. And why wouldnt they, right? I mean, if you are using a vertical jump to measure the effectiveness of your explosive power production, wouldnt it make sense that the movements youre training center around the power you can generate from your Power Position?! This is why my wrestlers have been able to get so explosive without doing many traditional Olympic lifts. All of the lower body explosive power training movements that they perform is all based upon their ability to generate maximal power from the Power Position.
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Front Squat
The Front Squat is introduced as the first exercise in most Clean instructional sequences. While the technique for the Front Squat is not important for improving your Hang Clean (because you finish a Hang Clean in an athletic stance, not in a full Front Squat), it is definitely still the best way to begin teaching any variation of the Clean because it gets wrestlers comfortable in the Rack position. Additionally, its a great builder of lower body strength and flexibility as well as core stability. To begin a Front Squat, place a bar at about shoulder height in a power rack. Take double overhand grip on the bar about a thumb length away from the start of the knurling (this will be individually specific and is dependent upon flexibility and comfort levels). Rotate your elbows under the bar as you step both feet under it. Because you may not have the flexibility for it immediately, your elbows may point slightly outward and your triceps may not be parallel to the ground. Lock your core and squat the bar off of the rack by standing straight up. Take a step back with both feet and position them on the floor a little wider than hip width apart with your toes pointed out slightly. Begin the exercise by driving your hips back and bending at the knees so that you begin to squat straight down. As you lower yourself focus on keeping your feet flat and your knees out. Once you have lowered yourself to a parallel position (tops of thighs parallel to the ground) or below parallel position squat back up to the starting position. On the way up put extra emphasis on driving your elbows up as you drive with your legs. This will prevent you from falling forward and/or losing your balance. When youve completed your set, return the bar to the hooks. Heres a video demonstrating this- http://www.youtube.com/watch?v=rStPjvF8DzQ If you are having trouble getting low with the Front Squat, or any Squat for the matter, check out these links to some of my past blog posts about hip and lower body flexibility: Copyright 2013 by Dickie White. All Rights Reserved. Page 13
http://www.wrestler-power.com/strength-wrestling-diagnostic-tip/ http://www.wrestler-power.com/squat-stripper/ http://www.wrestler-power.com/proper-hamstring-stretching/ http://www.wrestler-power.com/positional-release-wrestling/ http://www.wrestler-power.com/2-positional-releases-wrestlers/ Once you are comfortable with the Front Squat, you are ready to move on.
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Power Position
Once you are standing with the bar, youre ready to lower to your Power Position. Drive your hips back and bend at the knees slightly until the bar is across the middle of your thighs. A big mistake made by many wrestlers is bending too much at the knees and not driving their hips back far enough. Think of it almost like youre performing a shortened range of motion Romanian Deadlift. Additionally, from a muscle functioning perspective, the hamstrings and glutes extend the hips so loading them by assuming a proper Power Position will help you to maximize your power output during the Hang Clean. Heres a video demonstrating getting into Power Positionhttp://www.youtube.com/watch?v=JXun7obTrdY
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High Pull
As you reach the peak of your Jump Shrug, you will begin to pull the bar up farther by lifting your elbows toward the ceiling so that the bars momentum continues until the bar is at chest height. As soon as you begin to pull the bar up, youll notice that youre also going to begin pulling yourself down slightly as your feet begin to return to the ground. If you only get efficient at a High Pull, thats still great as its an exercise I have the wrestlers I train use regularly, especially toward the end of the season to help maximize their power for the big end of the year tournaments. Heres a video demonstrating this- http://www.youtube.com/watch?v=YWXI93-9zP8
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Jerk
Intro
The Jerk is second Olympic lift Im going to introduce in this eBook. To be honest, I use the traditional barbell Jerk from time to time in my programs with my wrestlers, but I regularly have them perform this exercise with a dumbbell or Kettlebell. While the Jerk is executed very quickly like the Hang Clean, I feel as though its much easier to learn. Contrary to how similar it looks to a barbell overhead press, a Jerk is far from an upper body exercise. In fact, when performed correctly the arms and shoulders only push the body under the bar and stabilize it overhead in the final position. Earlier, in the Hang Clean section, I wrote about how I fell victim to performing full Cleans as opposed to Power Cleans in college and how that ended up not improving my performance as I had intended them to. Jerks, on the other hand, paid HUGE dividends for me in terms of my explosiveness on the mat. In fact, I still vividly remember performing Jerks in the Power Racks of the Hill Center weight room (the athletes only gym at Ithaca College). Because it was a Division 3 school, over the summer very few athletes would stay and train. In fact, in regards to the wrestling team, only me and my long time friend and training partner, KC Beach, would stay each and every summer to take full advantage of some good training sessions. Because the campus would slow down so much over the summer, wed have to break into the Hill Center just to lift. Once we got up there, we always did our best to stay quiet so as to not alert anyone that we were up there training hard. We always had good alibis ready just in case, but we tried to stay quiet none-the-less. That is, unless it was a day we were doing Jerks. Copyright 2013 by Dickie White. All Rights Reserved. Page 21
Being two competitive guys, KC and I would regularly work up and beyond what we were planning on lifting that day and continually get into contests to see who could lift the most weight. I swear KC liked doing Jerks just because he liked to drop the weight from over his head to see how much noise it would make. Man that would piss me off LOL!! While we definitely both benefited on the mat from performing this lift, Ill still never forget a few of KCs missed attempts where a barbell loaded with 270+ pounds would come crashing down across the pins! Anyway, sorry for the quick aside; lets get back to business. Just like the Hang Clean (and all of the Explosive Power Training movements), the Jerk centers around your ability to generate force from your Power Position. In fact, high level lifters have been able to Jerk 2-3 times their bodyweight! Unlike the Power Clean, however, the Jerk has 2 finishes (Power and Split), which I will introduce to you later. As I mentioned earlier, while the Jerk is a quick lift, there are actually a number of different stages that you go through to properly execute it. So lets get into exactly what you need to do to properly perform a Jerk.
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Overhead Press
The Overhead Press is an extremely important lift for developing strength in the shoulders and triceps as well as stability throughout the upper body and core. To perform an Overhead Press, set a barbell in a rack at the same height you would to perform a Jerk. If you are too tall (which results in the plates hitting the top of the rack) simply set the bar up outside the rack. Take a double overhand grip on the bar about a thumbs length away from the start of the knurling and slightly squat under it (about a quarter squat). Stand up with the bar with your wrists locked (this is very different than the starting position with the Jerk). The bar should be against the tops of your shoulders. Step back, set your feet up the same way you would to perform either a Front Squat or a Jerk, and lock your knees by squeezing your quads. Once you are in a stable position, press the bar straight up while simultaneously leaning back just enough so that the bar does not hit your chin or face as its pressed up. Once the bar is over your head, bring your head forward and continue to press the bar straight up until it is locked out overhead. Return the bar under control to the starting position and repeat for reps. Even though were using the Overhead Press to prepare you to perform a Jerk, be sure to avoid using your legs to aid in driving the bar up. Heres a video demonstrating this- http://www.youtube.com/watch?v=rib0dWfl7hk Copyright 2013 by Dickie White. All Rights Reserved. Page 23
Push Press
The Push Press is nearly identical to a Jerk; youll just be using less of a leg drive. In fact, if youve ever done a heavy set of Overhead Presses, you may have actually performed a Push Press as you fought to squeeze out another one or two reps at the end of a set by driving slightly with your legs. Set the bar up the same way you would to perform an Overhead Press. Once you have walked the weight out and are in the starting position, begin to dip by bending at the knees and driving your hips back slightly. Go about halfway to your Power Position before redirecting your dip into a drive. Keep in mind that there is a difference between the drive for a Push Press and the drive for a Jerk- the drive for the Push Press should be much less explosive. Instead of exploding off of the ground, simply use your legs to drive yourself onto your toes while you press the bar overhead using the momentum from your leg drive. Because the drive you use for the Push Press is less than that for a Jerk, youll have to lock the weight out overhead by pressing it the last few inches. An important technique point to keep in mind here is to not lean back to squeeze out one last rep as this may result in an injury to your back. Other than that, a Push Press is identical to a Jerk. Once you are comfortable with performing a Push Press, youre ready to move on to the Jerk! Heres a link to a blog post I wrote better detailing the difference as well as the executionhttp://www.wrestler-power.com/training-wrestling-db-push-press/ Heres a video demonstrating this- http://www.youtube.com/watch?v=U02WQd5YUME
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Power Catch
I find the Power Catch easiest to learn because you dont need to move your feet. I also like it because it forces you to produce maximal power from your lower body and hips, instead of doing just enough to split under the bar to catch it (remember my story about how full Cleans didnt improve my performance? I compare the Split Catch to a full Front Squat finish for the Clean). To finish a Jerk in the Power Position will almost feel natural after performing Hang Cleans. Just like in the Hang Clean, once you have reached your maximal vertical explosion, begin to focus on quickly returning your feet flat to the ground and pressing your body under the bar. I put pressing in quotes because in order to perform a proper Jerk, there is actually no pressing or muscling up of the weight. It is one explosive, fluid motion. Once you are under the weight lock your elbows and firmly settle into your Power Position with the bar secure and stable overhead (known as the catch). Return to a fully standing position with the bar locked overhead to complete the Power Jerk. Heres a video demonstrating this- http://www.youtube.com/watch?v=vOvJWv5L2Iw
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Split Catch
While the Split Catch seems a bit more complicated, Coach Dilliplane has told me that is has been his finding that this actually comes naturally to wrestlers simply because of the thousands of penetration steps theyve taken in their lives. He also says that wrestlers will always step the foot forward that theyd normally take their penetration step with. So for what looks to be a complicated movement, he has found it actually comes easily to wrestlers! To complete a Split Catch simply drive your penetration step forward and your other leg back simultaneously as you return your feet to the ground from your maximal vertical explosion. It is suggested by most Olympic Coaches that the distance between your two feet should be somewhere between 2 and 2 feet apart. However, dont get too caught up in this suggestion. Remember- youre a wrestler just trying to become more explosive, not an Olympic lifter trying to maximize the amount of weight you can Jerk. Complete the Split Catch by pressing yourself under the bar while simultaneously catching your body and the bar in a bent knees position with your arms locked out with the bar overhead. Once you have the bar secured overhead, quickly step your front foot back and then your back foot forward meeting halfway so that you are fully upright and the bar is still locked overhead. Heres a video demonstrating this- http://www.youtube.com/watch?v=E5zTOHvKhHQ
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Strength-Speed Exercises
Intro
The same reasons as to why youd perform a Hang Clean or Jerk to increase power for wrestling are the same as to why youd perform the exercises detailed below. Why? They all fall under the same Strength-Speed category. In a nutshell (for those of you who regularly read my blogs on WrestlerPower.com this is nothing new) Strength-Speed exercises are performed with heavier implements and the speed at which the exercises are executed are lower than those detailed in the SpeedStrength/Plyometric category which use lighter implements and/or your body weight. That said, while Strength-Speed exercises are typically slower due to the heavier weights, they should still be performed explosively. In fact, choosing your weights to ensure the power output remains high is of the utmost importance for getting maximal benefits from Strength-Speed exercises. For example, just the other day I was performing DB Jerks during my Friday workout. Although my right shoulder was a little banged up, I was feeling good and moving the weight pretty fast. However, once I got to 80lbs I noticed I just didnt feel as explosive as I did with the 75lb dumbbell; especially with my right arm due to the shoulder that was bothering me. So, rather than sacrifice my execution speed, I choose to move back down to 75lbs; the heaviest weight at which I did not feel my speed was being compromised because of the external resistance. So while percentages are typically used with Olympic-style Power Programs (and I myself use them from time to time), it is of more importance that you go by feel when training for maximal power output and development. So keep this in mind when youre implementing these exercises below and following the plans in the Speed-Strength/Plyometric eBook.
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Strength-Speed Exercises
Kettlebell Exercises
Below are the exercises along with brief descriptions of the Kettlebell exercises I have the wrestlers I train perform. Ive listed them in order of how I progress them from the most basic to the most complex. So follow work them into your program to develop the proper foundation for Kettlebell training before progressing.
Kettlebell Swing- This is the most basic of Kettlebell lifts for power. Its fairly easy to perform, but takes some practice to get the purpose of the exercise mastered (maximal hip extension to propel the bell). Take a double overhand grip and deadlift the KB to a standing position. From there lower into your Power Position and lightly swing the bell between your legs. Once its as far back as it will go drive your hips forward snapping them at the top to propel the bell up to chest level. Keep your lats tight throughout and pull the KB back to the starting position once its reached peak height. Your feet should remain flat on the ground throughout.
Kettlebell Clean- This is the next exercise in the Kettlebell progression. Much like the Hang Clean, the rack position with a KB takes some time to get used to. If I have a wrestler that is having difficulty performing KB Cleans due to issues with the rack position, Ill have him simply walk around the gym with the KB in the rack and/or perform squats and overhead presses with the bell in this position. Regardless of what you do to get a feeling for the position, once the rack position is comfortable, the exercise is easy to learn. Again, all of the power is being generated from the Power Position as the KB is pulled much like a Hang Clean to the rack position. Be sure to finish each rep by showing control of the bell in the rack position rather than simply bouncing it off your shoulder and returning it for the next rep. Copyright 2013 by Dickie White. All Rights Reserved. Page 31
Consistency with your reps and showing control at the end of each one will help you know when to progress to the next weight. While there can be a lot of issues with this exercise or any other Strength-Speed exercise in terms of attaining maximal power output, I recently read an article in Power magazine by Glenn Pendlay going over Power Cleans. In it he said that the one thing he found to correct most of the mistakes with Power exercises is forcefully stomping your feet as you reach the completion of the exercise. This helps to place a strong emphasis on generating maximal power from your legs and hips. If you listen to the Kettlebell Clean video, or any other Strength-Speed exercise for that matter, you should be able to hear my feet land upon the completion of each rep.
Kettlebell Clean and Jerk- This is essentially the same as above, just with a Jerk added to make it a two part lift. Once you perform the Clean and have the KB secured in the rack position, lower yourself back to your Power Position (do so slowly to prevent the bell from jumping from your body which will make the Jerk very difficult to complete and could injure your shoulder). Once youve reached your Power Position explode back up in an effort to perform a vertical jump with the bell. At the peak of your jump transfer the power generated from your lower body to your upper body as you continue to direct the bell overhead. Stomp your feet and catch yourself under the bell to complete the Jerk. Return it in the reverse order to begin your next rep.
Kettlebell Snatch- The KB Snatch along with the Double Hand KB Snatch are probably my two favorites in terms of Strength-Speed Kettlebell exercises. I really think the triple extension and the hip power needed to complete a KB Snatch transfers over to the mat as good as any exercise (to see what I mean watch the speed of my hip extension during the KB Snatch and compare it to the KB Clean, Jerk, or any other exercise). To perform it, start by lowering into your Power Position while holding a bell in one of Copyright 2013 by Dickie White. All Rights Reserved. Page 32
your hands. Again, just like any Explosive Power Training movement, explode once you have reached your power position. The upper body pull is very similar to that of a KB Clean, it just continues as you pull the bell overhead and settle in under it. Because you finish the lift overhead with one powerful triple extension, I feel as though the legs and hips need to work overtime to produce the power needed to successfully complete a rep; making this a great lift for wrestlers. So while this exercise may take a little time to get used to, once you do I suggest you keep it in your regular rotation.
Kettlebell Swing + Band- This exercise is the same as the Swing, the only difference is the addition of the band. As you can see by the video the band forces your hips to work harder to produce the power necessary to drive the bell to the peak of the movement. In addition, the band helps with pulling it back into position faster which will set off a stronger stretch reflex. All in all greater power output is achieved with this exercise, so when youre ready, work it into your program for a few weeks and see how your performance on the mat improves.
Double Hand Kettlebell Snatch- To perform the Double Hand Kettlebell Snatch, position your feet on either side of the Kettlebell and take a double overhand grip. Lower your hips, arch your back and perform a Deadlift to lift it to the starting position. From there drive your hips back which will lower the bell straight down to just about between your knees. Drive your hips forward and drive your legs into the ground in an attempt to jump as high as you can. At the peak of your jump begin to pull the bell over your head by shrugging and then performing an Upright Row as you direct it overhead. Keep in mind that at no point during this exercise should you be performing the lift with your upper body; it is simply used to direct the bell overhead from the force being produced by your lower body and hips. Once the bell is overhead, stabilize it in the bottoms up position. This will help build your reactive grip strength as well as your shoulder and core stability making this a great strength Copyright 2013 by Dickie White. All Rights Reserved. Page 33
training for wrestling exercise. Return the bell as shown in the video to the starting position and repeat for the necessary reps.
Double Kettlebell Clean- The next two KB exercises I tend to use only with my most experienced guys and also with guys who can handle the 88lb KB (the heaviest at my gym) with ease and are therefore in need of more resistance. Im fortunate to have a pair of 71 and 53lb KBs that guys can perform Double Cleans with if they need an additional challenge or I want to change things up with them to keep their bodies from adapting to the power training theyve been doing. So give these a shot if you have a pair of KBs that are the same size, just make sure to pay close attention to your fingers. Ive banged mine between two bells before while performing Double Cleans and let me tell you, its not fun!
Double Kettlebell Clean and Jerk- Much like the Double KB Clean, the Double KB Clean and Jerk is performed the same as with one bell. Be sure to treat both the Clean and the Jerk as two separate movements. What I mean by this is sometimes guys I train will not get a full triple extension on the Clean and will stay in a squat after theyve racked the bells before they perform the Jerk rather than performing the Clean, getting settled, and then performing the Jerk. Notice in the video how I perform each lift separately even though Im doing one after the other.
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Power Squat Flip- While you may not have access to a Power Squat machine, theres a good chance theres some kind of squat machine at the gym you go to. So play around with some different variations like this on the one you have available to you. Essentially thats how my training partner and I came across this; we were just trying to come up with easy to implement alternatives to traditional Olympic lifting and came up with this explosive Tire Flip alternative. So try it out and get creative if you have to.
Power Squat Jerk- Much like the Power Squat Flip, you may need to get a little creative with the squat machine(s) you have at the gym you train at. The Jerk should be a little easier to perform though as it doesnt require such a low starting position which some machines may not allow for safety reasons.
Grappler Jerk- While you may not have access to a Grappler (video of a Grappler and its many uses), to perform this exercise all you need to do is anchor the end of a bar in a corner or against something that it can wedge into and not move around. Heres a video of a press being performed with a bar wedged in a tire tread. As you can see setting up a Grappler at your gym shouldnt be too difficult so try out this Jerk variation.
Grappler Twist- The Grappler Twist is one of my top 3 ways to build rotational power on the feet (the other two are the Band Twist and Rope Ball). Keep the weight at a level that allows you to perform the Copyright 2013 by Dickie White. All Rights Reserved. Page 35
exercise explosively, but dont be afraid to add weight each set so long as your speed stays high as this is a strength-speed exercise. Focus on creating as much force at the side of your hip to drive the bar over to the other side. Much like the other exercises in this section, your arms should not be doing the work; its all from your legs, hips, and, in this case, core.
Barbell Jump Squat- The Barbell Jump Squat is a great way to build lower body and hip power, but what I like best about it is that it can be performed at almost any gym. While some of the exercises above require specialized equipment, or tweaking things a bit, the Jump Squat only requires you have a barbell and some weight (and not even a lot, I dont have my guys use more than 30% of their max Squat for this exercise). Even if you dont have a rack you can Clean the barbell and get it on your back (Ive written programs for a wrestler before who had a bench, but not a rack so he had to Clean the barbell to get it on his back to perform Squats, Front Squats, etc.). Anyway, its as simple as performing a Squat and then jumping up as violently as possible. The landing is key though! Be sure to cushion your landing using the landing techniques introduced in the Speed-Strength section below.
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Plyometric/Speed-Strength Exercises
Intro
Alright, now that weve covered two of the Olympic lifts, their progressions and the other strength-speed exercises I use to develop explosive power in wrestlers, its time to get into the various speed-strength exercises that I use with the wrestlers that I train to build explosive power! Speed-strength is one type of explosive power that, when developed, will improve your performance in certain areas on the mat. Speed-strength is improved by using your bodyweight or VERY light weights (were talking 10lb medicine balls and things like that). The primary objective of improving speed-strength for wrestling is improved speed with your own bodyweight. Improved speed-strength will increase the speed and power at which you take shots, stand up off the bottom, sprawl, scramble, and create effective motion on the mat. In terms of what Ive personally noticed in speed-strength training I do for MMA- I feel much more athletic in training and in the cage. Im able to move a lot quicker and do a lot more than I was previously able to do when simply spending time lifting weights for strength when I was in the weight room. Additionally, my training partner who plays college Lacrosse has said the same thing. In fact, he was recently promoted to Long-Stick Midfielder (I have no idea what this means, lol) which he informed me is usually filled by the fastest and most athletic kid on the team. Keep in mind that were both self-admitted former fat guys who were not in the least bit athletic in high school. One important thing to keep in mind with speed-strength is that it is also improved by actually wrestling. Being quick on the mat is as much a function of your ability to time and react to your opponent as it is how good you are at performing speed-strength exercises. However, by combining the speed-strength exercises Im going to detail with an already rigorous on-the-mat training schedule as Im Copyright 2013 by Dickie White. All Rights Reserved. Page 37
sure youre already doing, youre certain to see marked improvement with your speed and power in the situations I detailed above. In a nutshell, utilizing speed-strength exercises (plyometrics) is one of the methods for developing explosive power for wrestling. As a result, coaches and wrestlers alike have taken notice to the improvements plyometrics can elicit. As such, they have begun to integrate various plyometric exercises into their training programs. However, there is a lot that goes in to both exercise selection and programming which will help maximize your potential. While the exact science behind plyometrics is unknown, there is a lot known in the field of strength and conditioning that can help explain exactly how and why they are so effective. The human body is continually being acted upon by external forces. These forces cause the muscles to contract. The contractions that occur can be both positive (concentric, active shortening of muscles like pressing a bar off your chest) and negative (eccentric, active lengthening of muscles like lowering a bar to your chest). The energy needed to perform an eccentric action is less than that of a concentric action (which is why you can lower a bar to your chest but can sometimes not press it back up). Because of this different relationship between input and output of energy, there exists a higher mechanical efficiency in eccentric movements than in concentric movements. Additionally, force production during eccentric contractions is higher. Why is all this science crap significant?!? Because when eccentric actions are performed at moderate to high speeds (commonly seen in jumps, bounds, etc.) the muscles called upon to perform the work are fast-twitch muscle fibers. These fibers have higher firing frequencies, are larger, and produce more force per motor unit than any other muscle fiber type!! In summary, because of various factors within your body that influence force, eccentric to rapid concentric muscle actions (as seen in various jumps and other explosive efforts) produce the greatest Copyright 2013 by Dickie White. All Rights Reserved. Page 38
force and power capabilities in your muscles! Thats why plyometrics work and thats why you NEED to do them to maximize your explosive power!!
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Considerations
Before I get into the specifics of the exercises, I first want to introduce a couple considerations from the two plyo books I reference. These considerations are meant to maximize your safety. Remember- you cant win matches when youre sidelined with an injury, and believe me, Ive injured myself (muscle tears in my legs) by not properly assessing and preparing myself for plyometric workouts. There are a number of factors to consider, so lets get right into it. The first aspect to consider when planning to engage in a plyometric program is your age. Chronological age is an important consideration because pre-pubescent individuals should not participate in high intensity plyometrics. The continual growth of the skeletal system, cartilage at the epiphyseal plates, and joint surfaces make the extreme forces of some plyometric exercises destructive. Light/low intensity plyos are ok; in fact, as a young wrestler, Im sure youve already performed a number of varieties in the wrestling room including various skips, hops, and jumps. Your physical capabilities and health limitations must also be brought into consideration. For example, assess your ankle/calf flexibility by standing in front of a bench press and placing your foot flat on top of it. Drive the knee of the foot on the bench forward. If you can drive your knee over your toe while keeping your foot flat on the bench, you have enough ankle flexibility for proper landings in various plyometric jumps. Similarly, look back to any past injuries you may have sustained. For example, a previous knee injury may prevent you from performing certain exercises without pain or it may compromise your ability to land from a jump in proper position. If either of these situations are the case, know your body and make the necessary adjustments to exercises that you can perform properly. For example, yesterday I tried performing Single Leg Jumps to a box. However, due to a nagging right ankle injury, I was unable to perform the jumps with my right leg nearly as well as my left. I was unable to get full
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triple extension to get off the ground and was landing very poorly. As you may have guessed, I dropped the exercise for the day and just worked on some lower intensity plyos that I could perform without putting my ankle at risk for further agitation. Your genetic makeup is another BIG factor in your success with plyometrics, and your training in general. In fact, I was taught in college that genetics are the #1 predictor of athletic success. Second was training, and third was nutrition (two things you can, and should control!). The fact of the matter is no matter how hard you hammer your explosive power training; if you just dont have the genetic makeup (your body isnt full of Type-II muscle, aka Fast Twitch, fibers) you will only get so explosive. Thats not to say that you wont benefit from this style of training. Here, let me give you an example of two wrestlers Ive worked with for a few years. The first wrestler, Colin, is about 57 and weighs about 240lbs in the off-season (as you can imagine, hes a pretty stocky guy). He has Box Squatted 565lbs before. But, for as strong as he is, he is not as explosive. Hes pretty powerful, but not as powerful as you would expect a 565lb squatter to be. The second wrestler, 4x NHSCAA National Champ Tyler Beckwith, has been training on and off with me for a number of years. He weighs about 190lbs in the off-season and doesnt lift as regularly throughout the season as Colin does. As a result, he doesnt make the continual gains Colin makes. However, Tyler is able to come in at any given time and Log Clean into the high 200s; at least 60 more pounds than Colin. Hes just a naturally explosive individual. I train both fairly similarly, but Colin obviously responds better to more traditional strength training, while Tyler, being the naturally explosive wrestler that he is, will always be able to perform better with explosive lifts. Training experience with explosive exercises is another thing to consider before beginning a plyometric program as it can be more important than chronological age. It is unfortunately too common for mature, high-level wrestlers who are at the top of their on-the-mat game to suffer injuries from explosive power training because they lack experience with it. Most of you reading this are doing so to Copyright 2013 by Dickie White. All Rights Reserved. Page 41
benefit you personally, so it is of the utmost importance that you realistically determine your abilities by reviewing some of the considerations above. Remember- you should always start light and work up. With that in mind, lets get into some landing drills that will help to prep your body for higher intensity jumps in the future. Showing control and stability when performing the drills below will help to best insure that youre body is prepared for higher level plyos.
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still doubt that you can, please expect more from yourself. Seriously, Doctors put animal hearts into humans to allow them to live, so I dont think its asking a lot that you get a little air under your feet. Second, your jumping programming doesnt have to be Russian or whatever the new pseudounderground buzzword is. If you want to jump in your training, the best way to do it is to jump. Seriously, dont over-think it too much. Third, you dont have to max out in your jumps every time. As long as the height of the box in a box jump or the distance to travel in a long jump challenges you, youre doing it right. Dont think that every time you leave your feet that you have to set some kind of personal record. Its not necessary. You cant jump a challenging height or distance slow, so stop stressing about it. Man, Im glad Jim was able to put into words the thoughts that were going through my head right now. Anyway, I really like his philosophy on training- dont make excuses that youre not ready for this or you cant do this exercise because you dont have the right equipment. Instead, make do with what you have. Its more about pushing yourself to get better every training session than it is getting worried about small stuff thats out of your control. Alright, now that weve covered that, lets get into some basic landing drills I use to build a basic foundation in the wrestlers I train.
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Double Leg Bench Landing- This is the first exercise I begin a wrestler with. Dont worry about working up in height for this exercise. Just perform a few and make sure you feel comfortable and land properly. If you dont, practice these for a few weeks until you are and youll be ready to move on.
Box Jump- I like to implement Box Jumps early because they will build an explosive lower body and hips and there isnt a hard landing associated with it so the chances of sustaining an injury are low as the wrestler develops their landing skills. Dont get too carried away looking to increase the height early on. Just get comfortable with performing each jump and landing properly. In addition, avoid jumping down from the box. Instead, slide down like I do in the video or step down of the box is low enough. Copyright 2013 by Dickie White. All Rights Reserved. Page 45
Vertical Jump With Landing- This is the next jump in the progression because there is a little more force that travels through the body from the landing. Its a great way to train your body to land properly and softly and be in a ready position to jump again. While you shouldnt jump again right away, training your body to be ready will optimally prepare you for the various higher intensity reactive jumps later in your training.
Horizontal Jump With Landing- Much like the Vertical Jump With Landing, the Horizontal version is great at training your body to land properly so its ready for another explosive effort immediately after. Im a big proponent of explosive horizontal training for wrestling because in thats the power youll be looking to generate when shooting on your opponent. So while vertical power is great for mat returns and getting off the bottom, developing your horizontal power equally important. So be sure to have a good balance between all the jumps in your explosive power training program.
Low Intensity Reactive Vertical Jump- This is the first type of reactive jump Ill have the wrestlers I train perform. I dont stress attaining a certain height or being as explosive as they can be. Rather, I just want them to get a rhythm down and get comfortable with absorbing the force of a landing and redirecting it into an explosive effort. In addition, this is a great way to warm-up before performing higher intensity jumps on any given day. For instance, on days I am to perform reactive Vertical Jumps and/or a heavy strength-speed exercise, Ill perform a few sets of this for about 6-8 reps.
Low Intensity Reactive Horizontal Jump- The focus for this is the same as the Low Intensity Reactive Vertical Jump only its performed horizontally. Again dont worry about how far you jump, just get
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accustomed to putting about 5 jumps together give or take. Much like the vertical version, I oftentimes use these as a warm-up before more intense horizontal jumping.
Short Pogo Jump- This is a lower intensity reactive jump that should mimic using a Speed Jump Rope as much as possible. Its a great way to warm up the ankles and get your Central Nervous System firing before getting into higher intensity jumps. I personally perform a few of these as part of my warm-up before most workouts.
Single Leg Bench Landing- Once you start developing a good base with double leg landings and jumps, its time to move into single leg variations. As you know, Im a big believer in developing both single leg strength and power in wrestling because a large percentage of the time on the mat youre looking to develop power off of one leg at a time. So start preparing yourself for higher level single leg jumps by first training your body to stabilize properly during a landing. As you can see by the video, its not the easiest thing in the world.
Single Leg Jump To Bench- Much like the Box Jump, I like to start working in Single Leg Jumps to a bench very soon so that the wrestler can start developing single leg power almost immediately without as much of a fear of injury from an improper landing.
Single Leg Vertical Jump With Landing- Because there is more force to absorb and stabilize against, I like to work this in once the wrestler shows a consistent ability to stabilize properly from a Single Leg Bench Landing.
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Single Leg Horizontal Jump With Landing- Nearly identical to the vertical version, the only difference is you jump horizontally for this jump making it a great way to build the single leg power that is as specific as it gets for wrestling.
Lateral Jump With Landing- Another common movement in wrestling that oftentimes gets overlooked is lateral movement (side to side movement). Cutting angles on shots is sometimes the only way youre able to finish and get 2 points, so training your body to move explosively in a lateral direction is of the utmost importance. Again, focus on demonstrating good stability and landing appropriately to decrease your risk of an ankle or knee injury on the mat.
Week 1 Day 1: Double Leg Bench Landing 4x5, Box Jump 4x5 Day 2: Double Leg Bench Landing 4x5, Horizontal Jump With Landing 4x5 Day 3: Double Leg Bench Landing 4x5, Box Jump 4x5
Week 2 Day 1: Double Leg Bench Landing 4x5, Box Jump 4x5 Day 2: Box Jump 4x5, Vertical Jump With Landing 4x5 Day 3: Horizontal Jump With Landing 4x5, Vertical Jump With Landing 4x5
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Week 3 Day 1: Single Leg Bench Landing 4x5, Single Leg Jump To Bench 4x5 Day 2: Single Leg Bench Landing 4x5, Single Leg Vertical Jump With Landing 4x5 Day 3: Single Leg Vertical Jump With Landing 4x5, Lateral Jump With Landing 4x5 Week 4 Day 1: Lateral Jump With Landing 4x5, Single Leg Horizontal Jump With Landing 4x5 Day 2: Low Intensity Reactive Horizontal Jump 4x5, Short Pogo Jump 4x10 Day 3: Low Intensity Reactive Vertical Jump 4x5, Short Pogo Jump 4x10
The sets and reps suggested above are far from set in stone. While I do like the suggestions of Chad Smith from Juggernaught Training (he suggests no more than 30 total high intensity jumps twice a week in his BJJ Training Manual), because these are base building jumps, I wasnt too concerned with sticking to that. Besides, are there days that I go over 30 jumps? Sure. Does my body shut down on jump 31 and say Dickie, you went over the limit by 1 jump so were done for the day? No. Remember, sets, reps, and all that are just suggestions. Eventually youll learn to go by feel as you learn what your body is going to best respond to. Anyway, once youre comfortable and confident in your ability to perform the base building plyos above, you can start implementing the plyos below.
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Box Squat Vertical Jump- Ive been using this exercise for a number of years and feel its a great way to develop power from a stalemate position much like a Box Squat or Anderson Squat. There are two ways to perform this exercise. The first (as shown in this video) is to rock back slightly and bring the feet up. This helps to produce a little momentum as well as add a slight reactive component to the jump. The second is to simply squat to the bench/box and pause without rocking or bringing the feet up.
Box Squat Horizontal Jump- Heres the second variation of this jump that I just started working in within the last couple months. This video shows the more difficult way to perform Box Squat Jumps- no rocking or lifting the feet off the ground. I mix both styles in so dont feel you have to always perform it this way because harder is better. Theyre both different and will both help to improve your power in different directions on the mat.
High Pogo Jump- I really like these as I feel they do a great job of training powerful ankle extension. I sometimes get the parents of the wrestlers I train asking me why we dont do direct calf work like calf presses and things like that. I always respond with the question that if I were to ask them to jump as Copyright 2013 by Dickie White. All Rights Reserved. Page 50
high as they can with straight legs using only their calves to do so versus having them jump as high as they can using typical vertical jump technique which one would enable them to get higher? Of course youll be able to jump much higher from your Power Position because the hips are the point where maximal power is generated. However, the calves do contribute and High Pogo Jumps are a much better way to train functional, explosive ankle extension in wrestlers as opposed to calf presses.
Single Leg Bench Jump- This is a great exercise to build some serious single leg power. While performing this keep a couple of things in mind. First, start with a lower box to get a feel for the exercise before working up in height. Second, be sure to vary your box/bench heights to train your legs to produce power at all different angles. Finally, control your landing to the best of your ability. Dont just fall to the ground after jumping as high as you can.
Lunge Jump- This is the reactive version of the Single Leg Bench Jump and has been a staple in the power programs for the wrestlers I train for quite a while now. KEY POINT APPLYING TO ALL REACTIVE JUMPS: Much like any other reactive exercise, when you first begin focus on developing a good rhythm and getting maximal height. However, once you get comfortable with it, the real focus should start to shift to minimizing the time you spend on the ground between each rep. By cutting down on the time you spend on the ground (known as the amortization phase) youll train your body to react quicker and with more power on the mat!
Double Leg Reactive Lateral Jump- I work this in from time to time with the wrestlers I train, but if I have a choice, I almost always favor the single leg variation for this because I cant think of a time when you look to produce lateral power off of two legs in a match. Nonetheless this is still worth working in as it will provide a different stimulus on your body. As with any other reactive jump focus on two thingsCopyright 2013 by Dickie White. All Rights Reserved. Page 51
minimizing your time on the ground and maximizing your height. Dont worry so much about the height of the object youre jumping over. The last thing you want is to use something too high and trip over it causing some kind of injury.
Reactive Lateral Jump- In terms of lateral jumps, this is my preferred style for wrestlers. Its very similar to the double leg version except youre going to be looking to cover as much horizontal distance with this jump rather than vertical height like you would with the double leg variation. This is great for building power to finish shots by cutting the corner and driving.
Reactive Single Leg Horizontal Jump- The Reactive Single Leg Horizontal Jump is another very high intensity jump (just like the Lateral above and Vertical below) so build the necessary base before performing these. Additionally, get a thorough warm-up. Reactive single leg plyos are about as good as it gets for wrestling so definitely try to work these in focusing on covering as much ground with each jump as possible while minimizing the time you spend on the ground between each jump.
Reactive Single Leg Vertical Jump- This is another great high-intensity reactive single leg jump. While they dont transfer to the mat as well as the Lateral or Horizontal Jumps, they are still worth working in to give your body a different stimulus. However if you had to exclude one reactive single leg jump in your training, Id choose this over the other two.
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Kneeling Jump- The Kneeling Jump is the first in the progression. Here are a few things to keep in mind that will affect the difficulty of these exercises. First, the lower your hips are to your heels at the start, the easier it will be. Second, the jump will also be easier if your toes are dug into the ground as opposed the tops of your feet being flat. Notice how my hips are high and there is minimal motion in them to perform this jump. Additionally, my feet are also flat. Thats what you want to work towards. However, dont be discouraged if you dont start like this. Most of the wrestlers I train start with their butt by their ankles and their toes dug into the ground. You can see what I mean by the toes dug into the ground by looking at some of the reactive Kneeling Jumps I perform below (for instance the Kneeling Vertical Jump).
Wide Kneeling Jump- A wider stance will also help you to perform this jump a little easier. Additionally, if you take a wider stance when squatting, this style of Kneeling Jump will transfer over to higher weights. I like to work both into the programs I write because there are times when you need to Copyright 2013 by Dickie White. All Rights Reserved. Page 53
produce hip power from a narrow base and times when you need to produce hip power from a wide base. Im sure youre beginning to notice that I like to use a variety of power exercises for the very reason that you cant predict the number of positions youll be in during a wrestling match. So being prepared for them all will have you ready to come out on top anywhere the match goes.
Kneeling Vertical Jump- This style of single effort, reactive Kneeling Jump is what Ive used more often in the programs I write for wrestlers. The technique is the same as any other Kneeling Jump except that as soon as you land from the initial jump, youll be looking to perform a max vertical jump. As it shows in the video, be sure to land with proper technique.
Kneeling Horizontal Jump- The Kneeling Horizontal Jump is the Kneeling Jump that started it all at my gym in terms of plyo jumps. I saw it as a great way to incorporate two important jumps, the Kneeling and the Horizontal, into one that would build the hip and lower body power as well as functional reactive power. Focus on maximal horizontal distance while minimizing your ground contact time after the initial Kneeling Jump.
Kneeling Single Leg Lateral Jump- This jump is a great supplement to the Lateral Jump variations detailed above. In addition, its about as good as it gets in terms of training your body to produce the maximal, single leg lateral power needed to cut the corner and finish a High Crotch or Double Leg.
Kneeling Lunge Jump- This is a new variation Ive been implementing with great success into my programs the last few months. Because you oftentimes come up on one leg at a time when standing up, this trains the body to come up very quickly and then produce maximal vertical power which is needed to continue the stand up once you get your feet under you. Copyright 2013 by Dickie White. All Rights Reserved. Page 54
Kneeling Jump With Bar- The next two jumps are ways to increase the difficulty of any of the above Kneeling Jump variations. First, by putting a bar (in this case a PVC pipe) being your back, youll eliminate any arm action that may have been assisting you during your Kneeling Jumps. This forces your hips to work like never before to produce the necessary power to get up. As you get comfortable with a light bar or PVC, start increasing weight by using an EZ Curl bar, weight vest, Body Bar, or pre-loaded curl bars. While these take some practice and refining technique, they will pay huge dividends in time as you begin to increase weight.
Kneeling Jump To Box- The second way to increase the difficulty of a Kneeling Jump is to jump onto a box. The fact that such a short box can be so intimidating will surprise you like none other. Nearly every wrestler that Ive had perform these has always hesitated the first few times Ive put a small box in the video in front of them. However, once you get comfortable, as with anything else, start working up as your power increases.
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Band Twist- The Band Twist is a great way to build rotational speed and power that will translate into an increase in effectiveness of the various throws you may use during a match. I personally use this to increase my rotational power so I can throw harder punches, but either way, its a great exercise to incorporate. Focus on driving with your legs and rotating as quickly through your core as possible. The speed of execution coupled with a good, full range of motion with the Band Twist will help you to maximize your gains with it.
Band Arm Spin- This is another great rotational exercise to improve your throws, specifically Arm Spins or Headlocks. Additionally, its a great alternative to striking a tire with a Sledge Hammer if you dont have access to that. So try this out and remember- feel free to take your time on the steps before the explosive portion of the exercise. All that really matters is the force you produce when youre throwing your hips back and pulling the band with your core.
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Band High Pull- The Band High Pull is a great way to increase your hip speed for throws and fast mat returns. As you can see, the movement is almost identical to a High Pull performed with a barbell. The only real difference is youll lean back slightly as you perform this exercise whereas with a BB High Pull youll remain upright.
Band Snap Down- Finally, I have the wrestlers I train use the Band Snap Down to increase the power at which they perform snaps on an opponents head. Not only will this help you to more effectively score snap down go behinds, but it will also produce a better reaction from your opponent if youre snapping his head to get him to stand up so you can take a shot. Either way, this is a great exercise to implement.
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Rotating Med Ball Slam- This is a great alternative to a Sledge Hammer strike on a tire. While the Sledge Hammer is a useful tool to build core power in wrestlers (along with forearm and shoulder endurance if used for high rep sets), its not the be all end all of training implements regardless of how popular they seem to be. Regardless, the Rotating Med Ball Slam will build unbelievable core power and will directly transfer over to your ability to put a lot of force behind each one of your snap downs.
Med Ball Slam- This is nearly identical to the Rotating variation above. A little while ago I wrote a fairly detailed post on the ins and outs of performing a Med Ball Slam and how you can use it to maximize your power. Check it out HERE.
Med Ball Overhead Wall Slam- The MB Overhead Wall Slam, much like the Chest Pass, is a great way to train your body to produce some serious horizontal power to act upon an external resistance. While this may look like an upper body exercise, its far from it. The single leg power along with the hip/core snap is what makes this exercise so explosive. Focus on producing maximal force from your leg drive off the ground and carrying that through your core to create a snap that rockets the ball against the wall with serious force. Copyright 2013 by Dickie White. All Rights Reserved. Page 58
Med Ball Chest Pass- While the upper body motion is different here when compared to the Overhead Wall Slam, the same lower body and hip mechanics are required to produce the power needed to get maximal power output with this exercise. Watch the two videos and notice the similarities in my lower body and hips.
Med Ball Rotational Throw- This is another great rotational exercise that will directly carryover to any throwing situation you may be in during a match. Again, the power is coming from my lower body and hips, not my upper body. Watch my back leg in this video and see how quickly it drives and pivots in the ground to initiate the throw. Look to produce the same effort when implementing this into your power program.
Med Ball Toss- The Med Ball Toss has been one of the most used power exercises with the wrestlers that I train. However, because we live in wonderful Central New York, there is a limited window during which these can be performed. So while I do think theyre a great exercise, I unfortunately am unable to implement them at the end of the season. Regardless, its an excellent speed-strength exercise and a good excuse to get outside and train when its nice out. Heres a fairly detailed blog post I wrote about it a while ago- Med Ball Toss.
Single Leg Med Ball Toss- This is a great variation to work in after a couple sets of a MB Toss. The mechanics are all the same, youll just perform this exercise on one leg at a time, rather than both. Its another great way to build single leg power for wrestling.
Standing Rope Ball- The Standing Rope Ball is very similar to the Seated Rope Ball. Again, because of the weather in Central New York I tend to have the wrestlers I train use the Standing Rope Ball during Copyright 2013 by Dickie White. All Rights Reserved. Page 59
the months where they can actually go outside and the Seated Rope Ball during the colder months when wed have to shovel a bunch of snow just to create a space outside for to perform this variation. Whether you perform this seated or standing, its great for rotational speed and power as well as building grip strength. So do your best to find a way to work it into your training program.
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Bench Plyo Pushup- This is the first of the 3-part progression. Even if you are at a later stage in the progression, its still a great, low-impact way to warm-up. The big thing Im not too focused on when doing Plyo Pushups of any kind is clapping. While Ill mix them in with more experienced wrestlers whove trained with me for a while, I discourage wrestlers who first start training with me from doing this. I feel like the emphasis is lost on getting as high as possible when you look to clap in between. Instead, you focus on getting just high enough to clap and then come back down. This situation is identical to the Full Clean story I told in the Hang Clean section.
Plyo Pushup- The Plyo Pushup is next in the progression, and in all honesty, is stage 2 of 2. The reason I say that is because the reactive nature of this exercise makes it just as challenging as the single effort Plyo Pushup to a bench or box that I detail below. Both are great ways to build serious upper body Copyright 2013 by Dickie White. All Rights Reserved. Page 61
pushing power so make sure to work this into your training. As you begin to increase your power, look to clap your hands behind your back or stand up like I do at the end of your set.
Plyo Pushup To Box- This is a great way to measure the power youre generating with your Plyo Pushup. As the height at which youre able to push up to increases, the more power you are probably generating (you may also be getting more flexible allowing you to land deeper, similar to a Box Jump). So work these in from time to time to get an idea of the power gains youre making.
Pylo Pull-up- Ive messaged around with different variations of these in the past. Heres a video of a Reactive Rope Chin-Up performed by Conor Kleitz, who a month later took the Bronze at the Fila Cadet Pan-Am Games. Any type of Clap Pull-up, or chin-up where you switch your grip to a pull-up, or any other kind of explosive upper body pull is a great way to build serious pulling power in the Lats and Biceps. The returns on this type of exercise include being able to pull in your opponents legs faster when you shoot, lock up and pull faster with various body locks, and pull with more force when you have an underhook.
Speed Russian Twist- The Speed Russian Twist is another way I build rotational speed with the wrestlers I train. The best thing about it is that it doesnt require any specialized equipment to perform, so anyone can do it. To increase the difficulty hold a weight of some kind (I prefer dumbbells). Dont let the speed at which you perform this exercise suffer from the increase in weight, so move up conservatively.
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References
Chu, Donald A. Jumping Into Plyometrics, 2 ed. Human Kinetics. Champaign, IL, 1998.
Newton, Harvey. Explosive Lifting for Sports. Human Kinetics. Champaign, IL, 2002.
Radcliffe, James C. and Farentinos, Robert C. High-Powered Plyometrics. Human Kinetics. Champaign, IL, 1999.
Smith, Chad W. Juggernaut BJJ Physical Preparation Manual. Self-published eBook, 2011.
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