Strength &

Conditioning
for Wrestling
[HOME WORKOUT Edition]
By Dustin Myers, CSCS

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Strength &
Conditioning
for Wrestling
By Dustin Myers, CSCS

© Copyright 2020 by Dustin Myers & Old School Gym LLC

All rights reserved. No part of this publication may be reproduced, distributed,

or transmitted in any form or by any means, including photocopying, recording, or other
electronic or mechanical methods, without the prior written permission of the publisher,
except in the case of brief quotations embodied in critical reviews and
certain other noncommercial uses permitted by copyright law.

Old School Gym

11091 National Rd
Pataskala, OH 43062
www.oldschoolgym.com

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who is coach myers? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

introduction........................................5

THINGS TO CONSIDER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

WEEK 1: FULL BODY BUILD UP 1.0 . . . . . . . . . . . . . . . . . . . . . . . . . .8

WEEK 2: FULL BODY BUILD UP 2.0 . . . . . . . . . . . . . . . . . . . . . . . . .11

WEEK 3: LOWER/PUSH/PULL 1.0 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

WEEK 4: LOWER/PUSH/PULL 2.0 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

WEEK 5: FULL BODY BEAT DOWN . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

EXERCISE LIBRARY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27

6 KILLER VARIATIONS OF COMMON AB EXERCISES. . . . . . . . . . .42

TIME UNDER TENSION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

MISDIRECTION METHOD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44

FOLLOW ME . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45

MAX EFFORT MUSCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46

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 WHO IS COACH MYERS?
“Training and lifting weights is in my blood. Growing up in
rural eastern Ohio, I watched every day as my Dad came
home from his shift at the local steel mill and headed
out to our detached unheated garage to pump iron and
hit the heavy bag. In the summertime he would teach
football players from the local high school how to lift
weights in our gym. Needless to say, I couldn’t wait until
I was old enough to get started. I remember him showing
me the ropes at age 12 and I was instantly hooked. Today
my gym and training style is patterned after that same
blue collar work ethic that I learned in Dad’s garage.
The real keys to progress are consistency, intensity and
toughness, and my coaching style reflects that. I feel
fortunate to be in a position to help people reach their
goals by bringing out the best in them.”
“It’s been a dream of mine since I first started lifting
weights to be on the cover of a muscle magazine. This
past June (2016) that dream became a reality as I was
featured on the cover of Natural Muscle Magazine. It
was fitting that this was my first cover feature since I
take great pride in being a life long natural (no steroids)
athlete. Besides the obvious health risks I have always
viewed steroids as a shortcut - if you truly love the
grind and hard work then you don’t need them.”
Coach Myers is a 2002 graduate of The Ohio State
University. A self described workout addict, he became
certified and started training clients part time in 2000 at T3
Personal Training Studio, eventually opening the original Old
School Gym with Cory Gregory in 2003. The Old School Gym
moved to it’s current location in 2008 and has been featured
in Sports Illustrated, Muscular Development Magazine,
Bodybuilding.com, and is consistently ranked in the Top 10
most hardcore gyms in the United States.
In addition to successful stints as a competitive power-
lifter, bodybuilder and amateur boxer, Dustin wrestled in high
school and was always drawn to training athletes in the worlds
oldest and toughest sport.
In 2012, Coach Myers accepted the position of Strength
& Conditioning Coach for the Ohio Regional Training Center
at Ohio State. Through the RTC, Coach Myers helped the Ohio
State Wrestling team win its first NCAA Championship in
school history.
In addition to the Buckeyes, some of the athletes he has
worked with thru the RTC include 2x NCAA Champ Tommy
Rowlands, 3x World Team member Reece Humphrey, Olympic
Champion Kyle Snyder, and top MMA World Champion Lance
Palmer. He has also worked extensively with UFC welterweight
contender Matt Brown and former Ohio State football stars
Chris “Beanie” Wells, Antonio Pittman, Maurice Clarett, and
Dan “Boom” Herron. In addition to The Old School Gym,
Coach Myers is also a founding partner of the supplement
company Max Effort. He has appeared on the cover of Natural
Muscle Magazine (June 2016), is a regular contributor to the
Muscle & Strength website and is the resident strength training
expert for Flowrestling..
Here’s what others have to say:
“I highly recommend Coach Myers’ Strength and Conditioning plan. I have
known him since coming to OSU and he has helped me and countless elite
athletes reach their goals on the mat through improving their strength and
endurance. If you are looking to take your wrestling to the next level this is the
book you need.”
- Logan Stieber, 2016 World Champion, 4 x NCAA Champion, 4 x
Big10 Champion
“Coach Myers has found a good mix of toughness and science. He has created
a great system that allows wrestlers to make functional and sport specific
strength gains”
-Tervel Dlagnev, 2 x Olympian, World Bronze Medalist
“Whether I was cutting weight for 61kg or bulking up for 65kg, Coach
Myers had my strength at an all time high! I’ve never felt stronger and more
conditioned on the mat.”
-Reece Humphrey, 3 x US Open Champion, 3 x USA Wrestling
World Team Member
“Coach Myers is one of the hardest working people I know and has helped
myself and countless others achieve goals through a solid structure of strength
and conditioning. He has a lot of knowledge in many areas and is able to
relate to many things an athlete goes thru in life. He gives extraordinary effort
and is a very reliable coach.”
-Nathan Tomasello, NCAA Champion, 4 x All American, 4 x Big10
Champion
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 introDUCTION

ver the past 4 years, my “Strength and Conditioning for Wrestling” e-book series has been utilized by coaches, athletes
O and parents around the globe. While this ebook series contains the ideal advanced training protocols for wrestlers, I
recognize the need to have programming available for athletes that do not have access to a standard weight room for whatever
reason. With that in mind I have created this 5 week program to be used by wrestlers (or any athlete for that matter) at home
and with minimal equipment. This is not meant to replace my existing programming, but rather to act as a stop gap during your
absence from school, the gym, or team workouts. Due to the time sensitive nature of the recent school and gym closings during
the COVID-19 pandemic, this ebook will be relatively straight forward containing the 5 week workout program, technique
descriptions, and little else. The most important thing is to continue to train, challenge yourself in new ways, and stay committed
to improving your strength

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 things to consider
Equipment?
I designed this workout program to be used with a pull up bar
and a single pair of dumbbells. If you do not have a pull up bar,
find a rafter in your basement or a tree branch outside. If that
is not an option, you can still do the majority of the workouts
and substitute another exercise for chin ups. If you do not have
a pair of dumbbells, you can do everything bodyweight and
get creative on the isolation movements. Cans of soup make
a good replacement for plates when doing a Superman Press.
Gallon jugs of water can be used in place of light dumbbells.
Rep Counts?
Where as in my other ebooks, the rep counts listed are very
specific parts of the periodization, the rep counts listed in this
book are estimates. Whether the reps are appropriate and
challenging will depend on if you have dumbbells and whether
they are “light” or “heavy”. Adjust the reps accordingly based
on your ability. Don’t be afraid to do extra!
How can I make the workouts
harder?
For some of you, doing a goblet squat or RDL with a single
dumbbell or other household item will be incredibly easy. The
best way to make these movements more challenging AND
lead to strength/muscle gains is by incorporating Time Under
Tension (T.U.T.). T.U.T. is utilized at specific points during
the 5 week program, but you can utilize it on any exercise
that is too easy rather than simply increasing the rep count.
Typically T.U.T. is denoted in a manner of eccentric/isometric/
concentric - so an exercise listed as having T.U.T of 5/3/1 would
have a 5 second negative, a 3 second pause at the transition
point, and a 1 second (normal speed) contraction on the way
up (concentric). See the section on Time Under Tension for
a full explanation. Concentrate on full range of motion and
quality reps, rather than rushing thru your sets. You will be
surprised at how tough these workout can become when you
make every rep count.
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Variety/Substitutions?
Rather than jam a thousand different exercise variations
into this program, I wanted to keep the programming
relatively simple. I have ebooks available on Core Strength
and Bodyweight training that have hundreds of variations of
exercises from beginner to advanced. But since most of you
will be training without the normal oversight and guidance of
a coach, I wanted to stick with the basics and fulfill all strength
needs without over complicating things. With that being said,
feel free to add additional exercises where it makes sense. Want
to include some DB shoulder presses with one of the “push”
workouts? Go for it. Legs feel like they need some additional
work? Throw in some extra DB Lunges after the sets of Split
Squats. You can always add additional core exercises, but keep
the structure of the workouts intact. The real key here is to
execute the workouts with intensity and perfect technique.

Rest times?
In general, your rest times will need to be much less than your
normal heavy programming. Minimal
rest/transition time during supersets, and no more than 1
minute between rounds.

Rest Days/Cardio?
Since these workouts are less intensive than a normal training
regimen, you may choose not to take the scheduled rest days.
On the flip side, since many of the workouts are full body,
feel free to take a day of rest in between if you experience
considerable soreness. Any day you would like to add some
cardio - running or biking, feel free to do that as well. As
always, listening to your body is the most important thing!

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 Week 1
full body build up 1.0

Week 1 is designed as full body workouts, with 2 days on/1 day off. You may choose to skip the rest
day, or train every-other day if necessary.

Day 1 is primarily pulling movements interspersed with squat exercises. If you do not have a chin up bar you may
substitute another rowing movement such as Double DB Row.

Day 2 is primarily pushing exercises interspersed with posterior chain dominant movements. If you do not have
DBs for the RDLs, you can still perform a controlled hinge while holding a gallon of water at chest height. This
will feel like a cross between an RDL and a Good Morning and will tax the hamstrings and lower back in the same
manner.

Day 3 - either rest, ride the bike, or get outside for a light jog.

Day 4 is a similar set up as day 1 but with a few similar substitutions.

Day 5 is similar to day 2 except for the single leg RDL in place of the traditional version.

Day 6 get outside and go for a jog or bike.

Day 7 starts with 10 minutes of continuous Walking Lunges. Next up, crank out 100 total push ups in as few sets as
possible. After your last set of push ups, test your grip endurance by hanging from a bar as long as possible (2
minutes is a good goal to shoot for). Repeat for max time 3 times with 1 minute rest between each set. End with a
max effort Plank - hold until you begin to lose position with your hips.

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Day 1 Day 2
Superset: 5 sets Superset: 3-4 sets
Goblet Squat - 10 RDL - 10
Chin Ups - 10 Push Up - 15-25

Superset: 3 sets Superset: 5 sets

Split Squat - 10/10 Dips - 10-15
DB Row - 10/10 Hamstring Bridge - 5/5
DB Curl - 10
Superset: 3 sets
Core Circuit: 2-3 BW Skull Crushers - 10
sets DB Wrist Curls - 10/10
Neck Plank
10-30 seconds Challenge:
Walk Outs from Knees Wall Handstand
10 3 x max time
Superman Press - 10

Challenge: Day 3
Glute Bridge 20 minutes cardio
100 straight

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Day 4 Day 5
Superset: 5 sets Superset: 5 sets
DB Squat - 10 Single Leg RDL - 8/8
Pull Ups - 10 Push Up - max reps

Superset: 5 sets Superset: 5 sets

Lunge - 10/10 Dips - 10-15
Double DB Row - 10 Hamstring Bridge - 5/5
DB Hammer Curl - 10
Superset: 3 sets
Core Circuit: 3 sets BW Skull Crushers - 10
Neck Plank - 20-30sec DB Wrist Curls - 10/10
Plank - 1 minute
Snow Angels - 10
Challenge:
Side Plank - 30 sec per
Wall Handstand
side
3 x max time

Challenge: Day 6
20 minutes cardio
Wall Sit - max time

Day 7
Walking Lunges
10 minutes
Push Ups
100 as fast as possible
Bar hang - 3 x max time
Plank - max time
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 Week 2
full body build up 2.0

Exercise selection is nearly identical to week 1. The big difference? The addition of Time Under
Tension (please read the section on Time Under Tension for a complete explanation).

Please note the following codes:

*** equals a T.U.T. of 5/5/5 - 5 second negative, 5 second pause, 5 seconds on the way up.
** equals a T.U.T. of 5/5/1 - 5 second negative, 5 second pause, 1 second on the way up (normal speed).
* equals a T.U.T. of 1/3/1 (Pause Rep)- 1 second negative, 3 second pause, 1 second up.

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Day 1 Day 2
***5/5/5 T.U.T. **5/5/1 T.U.T.
Superset: 5 sets Superset: 3 sets
Goblet Squat - 5*** RDL - 5-8**
Chin Ups - 3-5*** Push Up - 10**

Superset: 3 sets Superset: 5 sets

Split Squat - 5/5*** Dips - 5-8**
DB Row - 5/5*** Hamstring Bridge - 5/5*
DB Curl - 5***
Superset: 5 sets
Core Circuit: 3 BW Skull Crushers -
rounds 5-8**
Neck Plank - 10-20 DB Wrist Curls
seconds
Walk Outs from Knees Challenge:
Superman Press Wall Handstand
20 seconds on/10 off
Challenge: x 8 sets consecutive
Single Leg Glute Bridge
3 x 1 minute per side

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Day 3 Day 5
20 minutes cardio
*3 count pause
Superset: 5 sets
Day 4 Single Leg RDL - 5/5*
**5/5/1 T.U.T Narrow Push Up - 8*
Superset: 5 sets
DB Squat - 5** Superset: 3 sets
Pull Ups - 5** Dips - Max Reps*
Extended Hamstring Bridge
30 seconds
Superset: 5 sets
Step Lunge - 5/5**
Double DB Row - 10* Superset: 3 sets
DB Curl - 10* BW Skull Crushers
8-10**
DB Wrist Curls - 10/10
Core Circuit: 3 sets Reverse Hyper - 10-15
Neck Plank
Plank
Snow Angels Challenge:
Side Plank Wall Handstand
3 x max time
Challenge
Wall Sit - max time

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Day 6
20 minutes cardio

Day 7
Walking Lunges
10 minutes
Push Ups
100 as fast as possible
Bar hang - 3 x max time
Plank - max time
Superman Plank
Max time

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 Week 3
lower/pull/push 1.0

Week 3’s programming pivots from full body workouts to a 3 day split: Lower Body/Core, Upper
Body Pulling, Upper Body Pushing.

On Day 1, the big change is on Split squats. Rather than holding two dumbbells, hold one DB in a goblet position.
If you only have light DBs (10lbs) or are using gallon jugs as a substitute, try holding the weight straight out at
shoulder height during the Split Squats. The Lateral Lunges (shown in the Exercise Library with no weight) can be
done with two DBs in a front rack position, a single DB in a goblet position, or just bodyweight. On the Stability
Alternates, try breaking them up into sets of 10 or 20 with only brief rests.

On Day 2, you may increase the reps on the Towel Rows if your DB is to light. Another option if you do not have DBs
but do have a training partner is to perform a “Towel Tug of War” - pulling and providing resistance slowly back
and forth for 5 seconds each way. For the daily Challenge, match reps until 100 is reached - meaning, if you do 25
on the right, do 25 on the left and continue switching back and forth until you reach 100 with minimal rest.

Day 3 - if you are unable to do a wall handstand, you can substitute a Superman Plank or Stability Alternates.

Day 4 - on Split Squats you will hold one DB on the same side as your “back leg”. Resist rotation as you lower.

Day 5 - on the DB Curl negatives, count for 6 seconds on the lowering (eccentric) phase of each rep. For the daily
challenge, 1 burpee and 1 pull up (from a dead hang) = 1 rep. Do as many reps as possible in 1 minute.

Day 6 the big change is the addition of some step dips to burn out and also the push up plank to the first superset.
The order of exercises on the second superset changes, with Planche Hold for max time at the beginning.

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Day 1 Day 2
Superset: 5 sets Superset: 5 sets
DB Front Squat - 10 Chin Up - max reps
Goblet Split Squat - 5/5 Superman Hold
RDL - 10 max time

Superset: 3 sets Superset: 3 sets

Lateral Lunge - 5/5 Renegade Row - 5/5
S.L. Glute Bridge - 10/10 Towel Row - 5/5
Plank - 1 minute DB Curls - 10

Challenge Challenge
Stability Alternates DB Row
100 per side 100 reps per side

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Day 3 Day 4
Superset: 5 sets Superset: 5 sets
Dips - max reps Goblet Squat - 10
Diamond Push Ups Single DB Split Squat
max reps 5/5
Single Leg RDL - 5/5
Superset: 3 sets
Elevated Push Up Superset: 3 sets
max reps Front Step Lunge
Planche Hold 10/10
3 x 10 seconds Stability Alternates
BW Skullcrusher 10/10
max reps Plank - 1 minute
Reverse Hyper - 10-15
Challenge
Challenge Glute Bridge
(2 consecutive rounds) 100 reps total
Wall Hand Stand
1 minute
Plank - 1 minute
Side Plank
30 sec per side

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Day 5 Superset: 3 sets
Superset: 5 sets Planche Hold
Pull Up - max reps max time
Snow Angels - 10-15 Elevated Push Up
max reps
BW Skullcrusher
Superset: 3 sets max reps
Renegade Row - 5/5 Reverse Hyper - 10-15
Towel Row - 10/10
DB Curl negatives - 5/5
Challenge
(2 consecutive rounds)
Challenge Wall Hand Stand
Burpee Pull Ups - 1 minute
Max Reps in 2 minutes Plank - 1 minute
Side Plank
30 sec per side
Day 6
Superset: 5 sets
Dips - max reps Day 7
Diamond Push Ups REST
max reps
Step Dips - 10-15
Push Up Plank
1 minute

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 Week 4
lower/pull/push 2.0

Week 4 is similar training split wise to the previous week, but the addition of timed reps will
make the supersets very challenging.

On BW movements such as chin ups or Dips, once you reach failure hold the starting position until the minute ends.
The second phase of workouts this week incorporates pause reps on almost all reps of all sets.

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Day 1 Day 2
Superset: 3 sets Superset: 5 sets
DB Front Squat Chin Up
1minute 1 minute max reps
Goblet Split Squat Superman Hold
30 sec/side 1 minute
Lateral Lunge - 1 minute
Superset: 3 sets
Superset: 3 sets Renegade Row
RDL - 10 1 minute
S.L. Glute Bridge Towel Row
30 seconds per side 30 seconds per side
Plank - 1 minute DB Curls - 1minute

Challenge Challenge
Stability Alternates 100 Reverse Hyper
as many reps as
possible in 3 minutes

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Day 3 Day 4
Superset: 5 sets *3 sec pause reps
Dips Superset: 5 sets
1 minute max reps Goblet Squat - 10*
Push Up Plank Single DB Split Squat
1 minute 5/5*
Single Leg RDL - 5/5*
Superset: 3 sets
Elevated Push Up Superset: 3 sets
max reps Front Step Lunge - 5/5*
Planche Hold Stability Alternates
10 seconds 5/5*
BW Skullcrusher Plank - 1 minute
max reps
Reverse Hyper - 10-15
Challenge
Glute Bridge
Challenge 100 reps non-stop
(2 consecutive rounds)
Wall Hand Stand
1 minute
Plank - 1 minute
Side Plank
30 sec per side

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Day 5 Day 6
*3 sec pause reps *3 sec pause reps
Superset: 5 sets Superset: 5 sets
Pull Up Dips - max reps*
max pause reps* Elevated Push Up
Snow Angels - 10-15 max reps*
Step Dips - 10-15*
Superset: 3 sets Push Up Plank
Renegade Row - 5/5* 1 minute
Towel Row - 10/10*
DB Curl negatives Superset: 3 sets
5/5* Planche Hold
10 seconds
Challenge Diamond Push Ups -
(2 consecutive rounds) max reps*
Wall Hand Stand BW Skullcrusher
1 minute max reps*
Plank - 1 minute Reverse Hyper - 10-15
Side Plank
30 sec per side Challenge
Walking Lunges
10 minutes

Day 7
REST
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 Week 5
Full body beatdown

The final week is programmed with super high volume full body supersets.

On Day 3, the first superset starts with 25 reps and decreases by 5 reps until the 4th round
(the last two rounds are both 10 reps).

On Day 5, once you finish your set of Pull Ups, continue to hang on their as long as possible.

On Day 7, you have 3 options. Option 1 is to do sets of one exercise until 100 is reached
before moving on to the next. The second option is to do the entire workout circuit style
and matching reps for a set number of rounds until 100 of each is reached (10 rounds of
10 reps each, for example). The third option would be to utilize several superset of 2 or 3
exercises, completing 100 of each in the first superset before moving on. Whichever option
you choose, you’re gonna be smoked!

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Day 1 Day 3
Superset: 5 sets Superset: 5 rounds
Split Squat - 10/10 RDL - 25,20,15,10, 10
Pull Ups - 10 DB Row - 25/25...10/10
Push Ups - max reps BW Skulls - 25...10

Superset: 5 sets Superset: 5 rounds

Goblet Squat - 10 S.L. Glute Bridge - 10/10
Chin Ups - 10 Wall Hand Stand
Dips - 10-20 1 minute

Plank - 6 minutes Day 4

REST
Day 2
REST

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Day 5 Day 6
Superset: 5 sets REST
DB Lunge - 10/10
Pull Ups
10 + max Bar Hold
Day 7
100 Pull Ups
Push Ups - max reps
100 Dips
Push Up Plank
100 Squats
1 minute
100 Push Ups
100 Superman Press
Superset: 5 sets
Goblet Squat
10 + 1min wall sit
Chin Ups - 10
Dips - 10
Stability Alternates
1 minute

Page 25
 Now
what?
If you are still unable to
train at a gym, it’s time to run
it back!

Start over with week 1 and up

the intensity from the first
time around.
Page 26
strength EXERCISE library

Page 27
DB Front Squat

Grab a set of dumbbells in a front rack position. Keep your elbows up as you sit back into a full squat. Athletes with poor
shoulder mobility may need to hold a single dumbbell.

Goblet Squat

Grab a single DB or KB and bring it up to your collar bone. Perform a squat, being careful not to pitch forward.

Page 28
Split Squat

Hold a pair of dumbbells at your side as you stand facing away from a step. Place one leg behind you with your foot on the step
(laces down). Keep your chest up as you perform a single leg squat. Keep your knee behind the front of your foot. For the Goblet
version, hold one dumbbell vertically at your collar bone.

RDL

Hold a set of DBs on the front of your thighs. Arch your low back slightly, maintain pelvic tilt and hinge forward. Stop once the
DBs are at your knees or when you feel yourself losing position with your hips. Push your hips forward as you return to starting
position.

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Single Leg RDL

Hold a KB or DB in one hand and stand with feet shoulder width apart. Keeping your lower back arched, bend forward lowering
the dumbbell towards the ground as you raise the same side leg up behind you. Keep your hips and shoulders square, and once
you have reached parallel to the floor, return to the starting position.

Lunges

Hold a pair of dumbbells at your sides as you step forward into a lunge. Keep your knee behind your toe, and avoid leaning
forward. Touch the opposite knee to the ground and then step up and forward. Alternate legs every other rep. Can be done with
bodyweight only.

Page 30
Lateral Lunge

Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down
with your butt, keeping your back as upright as possible.
Push off and bring your right leg back to center to complete one rep. Repeat on the opposite side and alternate sides with every
rep. Keep your weight on your heels and make sure your knees don’t go over the plane of your toes.

Front Step Lunge

Stand in a split stance and place your front toe up on the first step. Drop down and lunge forward. Return to starting position
primarily by straightening your back leg rather than pushing off your front foot.

Page 31
Glute Bridge

Lay on your back or across a couch with your legs bent and feet flat on the floor. Press thru your heals as you bridge your hips up,
squeezing the glutes at the top.

Single Leg Glute Bridge

Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air.

Hamstring Bridge

Lay on your back in front of the couch or a step. Bend one leg at roughly 90 degrees and place the heal on the bench and the other
leg straight up in the air. Press thru your heal as you raise your hips, pausing at the top as a straight line forms from your knee
thru your hip to your shoulder.

Page 32
Superman

Lay face down on the mat with your hands overhead and in front of you. Arch up slightly as you lift your hands off the ground,
engaging your gluten, erectors, and upper back. Keep your thighs off the floor slightly and your head in a neutral position as you
perform a press, keeping your arms parallel to the floor and squeezing your lats at the “bottom” position. Advanced athletes can
hold light plates in their hands. For the “Hold” version simply hold the extended position for the programmed time.

Renegade Row

Start in a push up position. Place both hands in a neutral grip as you grasp a set of DBs. Perform a push up, then once you are at
the top, row on eDB up towards your hip (not straight up). Do not twist away from the DB. Perform another push up then repeat
the row on the opposite side.

DB Row

Bend over and grab a DB with your other hand on a bench or rack for support. Keep your feet square rather than staggered and
your spine straight, and head in a neutral position. Pull the weight up and back towards your hip as you retract the scapula and
squeeze the muscles in the middle of your back. Do not twist, try to keep your shoulders level. Lower under control and allow the
lat to stretch at the bottom.

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Towel Row

Same technique as the DB Row, but wrap a towel around the handle to challenge your grip strength.

DB Curls

Curl the dumbbells up as you fully supinate your hands. Remain in a palms up position as you slowly lower the weight, twisting
back to neutral just before the dumbbells reach your sides.

Page 34
Wrist Curls

Sit with one arm on your thigh and hold a dumbbell with your palm facing up. Slowly lower the weight and let it roll down your
fingers.

Dips

set up two chairs close together. When doing dips be sure to keep your elbows tight to your side and lean forward slightly. Do not
go below parallel and make sure to lock out at the top.

Page 35
Step Dips

Sit on the edge of the steps or couch with your arms at your sides and your hands on the bench, fingers facing forward. Walk your
feet out a few inches so your butt comes off of the step. Lower your body down until your shoulder starts to stretch but does not
roll forward. Do not go below 90 degrees. Press your body back up, locking the triceps at the top.

Diamond Push ups

Form a diamond with your hands either on the ground or on a small medicine ball. Keep your abs tight (do not hinge at the
waist) as you perform push ups. Also be conscious of where your elbows are - do not allow them to flare out.

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Elevated Push Up

Place your feet on the couch or on the steps. Keeping your core tight, perform a push up. Be careful to not hinge at the waist.

BW Skullcrusher

Place your hands on a couch or step, with your thumbs rotated up slightly so your elbows point towards the floor as they bend.
Touch your forehead to your hands then extend your arms, locking out at the top. Keep your abs engaged and body straight the
entire time.

Plank

The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag. If your
abdominals relax and hips lower, you are putting your lower back at risk.

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Wall Hand Stand Holds

Place your hands on the floor slightly wider than shoulder width with your fingers facing out. Walk your feet up the wall until you
are in a handstand position. Hold for the prescribed time.

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Neck Plank

Start sitting on the couch and walk out until only the back of your head is in contact with the couch. Keep your legs bent at 90
degrees and bridge your hips up until your torso is parallel to the floor. Keep your spine straight, do not bridge up onto the top of
your head.

Side Plank

Front Plank is similar to a push up position but you will rest on your forearms rather than your hands. Keep your abs tight and
your back straight. A side plank is on one elbow with your feet stacked on top of each other. Keep your spine straight and your
top arm extended towards the ceiling.

Walk Outs From Knees

Start in an assisted push up position with your knees on the ground. Keep your core engaged as you walk your hands out and then
back up. The goal is to be able to touch your nose to the floor. If you feel your hips sagging or loosing position, do not walk all the
way out.

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Planche Hold

Begin in a push up position with fingers pointed outward (thumbs forward) and feet in dorsal flexion (ankles flexed and toes
pointed towards shins). Keep your elbows locked out and flex your abs as you push down thru your lats to round out your upper
back. Hold this hollow body position as you drift forward as far as possible. Hold until you begin to break position.

Stability Alternates

Begin from your knees, slowly raising one leg and the opposite arm, holding each rep for 2 seconds at the top. Advanced athletes
start in a push up position.

Reverse Hyper

Lay across the back of the couch with your hips and legs hanging down towards the ground. Hold on tight but do not pull yourself
forward with your arms. Bring your legs up, extending them as you tighten your gluten and spinal erectors. Hold at the top then
lower slowly and stretch.

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Push Up Plank

Get into a push up position and flex your abs. Hold the position until you lose pelvic tilt.

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 5 killer variations of
common ab exercises
’m the first to admit that the typical

i ab routine bores me. Not only do I

find high volume crunch variations
to be mundane, most common ab
routines do little to build strength and
increase muscle mass thru out your
core and abdomen. While I have been
known to incorporate “extreme” core
movements such as Dragon Flags
and Barbell Climbs into my weekly
routine, not every effective core
exercise needs to be at a gymnasts
level of difficulty. Here are 5 basic Ab
Exercises with a little added twist to
ratchet up the intensity and help you
truly build a strong and defined core.

1. Band Resistance Ab Wheel

The Ab Wheel is one of my favorite core exercises, but if you have been doing them forever like I have, then you know it can get
tedious repping out sets of 50 in order to challenge your self. Other than doing them standing - which can put a lot of pressure on
the lower lumbar region - how can you make the Ab Wheel more challenging? How about Band resistance? Try attaching a mini
band to a low rack and looping it around the handles of the wheel. Start laying down with your arms fully extended and the band
tight. Pull up and roll the ab wheel towards you as the band provides resistance. Control your speed and fight the band as you
slowly roll back to starting position. Shoot for 3 sets of 5 reps.

2. Partner Static Sit Up Holds

I never incorporate basic sit ups as they rely too heavily on the psoas and can put some strain on your lower back. However,
holding a sit up at the mid point for time can really give your abs a good burn. Moving thru a range of motion during that static
hold really ups the ante. Start in a sit up position and lift your feet up slightly until your upper leg is perpendicular to the ground.
Place your finger tips on your forehead and crunch up until your elbows make contact with your thighs. Have a partner grab your
ankles and slowly pull you up and back down either for a set number of reps or a period of time. As your partner moves you do
not lose contact with your legs or your forehead.

3. Band resistance Crunches

Regular crunches are another exercise I never use because they are merely “exercising” your abs, not building strength, and take
100s of reps to get anything close to a good burn. Add some band resistance to actually get some benefit from them. Kneeling
crunches with an overhead band are an excellent option, but the simplest variation is just laying on a bench in a sit up position,
and looping a mini band under the bench. Hold the band in each hand as you keep both arms extended then crunch up towards
the ceiling. Hold at the top for 2 seconds. Sets of 10-20 reps.

4. Weighted Planks
A basic bodyweight plank is my all time favorite core exercise because it works every muscle in the core and it can be tailored for
use by beginners up to advanced athletes. Once you can hold a static front plank for 2 minutes, you are ready to start adding some
weight. Start with 1 plate and shoot for a 30 second hold, then work up from there. It’s very important to keep the abdominals
flexed and avoid lowering your hips - this could strain your lower back.

5. Hanging 90 degree Knee Raises

Perform a knee raise and pause at the top when your knees touch your elbows.. Lower your legs down to an L-Sit bent leg position
(think sitting in a chair) and lock and hold. Continue to perform knee raises, not by hinging at the waist, but by using your lats
and “pushing your arms” towards your knees.

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 Time under Tension

ou will notice in this program the use of Negatives and Pause Reps. Most weightlifters are at least vaguely familiar with

Y Negatives and Pause reps but may not understand the benefits or how to properly use them. Here is a quick breakdown of
the different types of muscle contractions and how they apply to strength.
There are 3 main types of muscle contraction. The type of contraction that most people think of when it comes to strength
is concentric, which is typically the “way up” of the movement when the muscle shortens. An Isometric contraction occurs at a
fixed position, and is the transition between the Concentric and Eccentric portion of the movement, and is what you are doing if
you incorporate “pause reps” on the bench or squat. The Eccentric Contraction of the muscle is the type of activation that occurs
as the muscle lengthens and opposes a greater force. This occurs typically on the lowering portion of the movement.
Let’s use two different exercises as examples, the bicep curl to illustrate the types of muscle contraction in a single joint, and
a box jump to understand how the different type of contractions apply to a dynamic compound movement.
During a barbell curl, the bicep contracts concentrically as you curl the weight up and the bicep shortens or flexes. The
isometric contraction occurs at the very top, when the bicep is completely flexed and the angle at your inner elbow is at its
smallest. The eccentric contraction of the bicep then occurs as you lower the weight under control back to the starting position.
Without the eccentric contraction - or with a weak one - the curl bar would just fall with gravity back down. This is a common
mistake I see in the gym, as lifters struggle curling a heavy weight to the top and then just let it fall, negating the benefits of the
eccentric contraction.
When performing a box jump, the quadriceps lengthen eccentrically as you drop down into a squat to prepare for the
jump. An Isometric contraction occurs as your body momentarily stops and switches directions to begin the jump. Think of
this portion of the movement as when tension builds in the muscle and the body is “loading up”. Next your quads begin to
contract concentrically as you lift off the ground. Now here is the important part concerning eccentrics when considering sports
performance - as you land on the box, it is the eccentric contraction of the quads that slows your momentum and stabilizes your
body. A weak eccentric contraction is not going to allow you to “stick the landing” and will open you up to knee injuries as you
get out of position and try to compensate.
An easier way to think of an isometric contraction when it relates to wrestling is to picture the “top” of a dumbbell row.
As you row the weight up to your hip, contract the muscles in your back and hold the dumbbell at the top position. The muscles
around your scapula should be fully retracted in an isometric contraction - and prepared to contract eccentrically as you lower the
weight. A strong isometric “pulling” contraction is important so that once you pull your opponents leg in to you, it should be hard
for them to get it back.
So now that you understand the different types of muscle contraction, why is emphasizing the eccentric portion with
heavy negatives important or useful? Research as shown that more microscopic tears of the muscle occur during this portion
of movement. The body then repairs and builds new muscle fibers to support the damaged ones, thus leading to greater gains
in strength. From a sports performance standpoint, a strong eccentric contraction is going to allow you to quickly slow your
movement and change directions, crucial for any sport that requires running and jumping.

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 misdirection method

he Misdirection Method was first devised by my mentor Dr Eric Serrano as a way to incorporate quarter and half reps into

T a single repetition to help build isometric strength and stability. A typical misdirection rep scheme will begin by doing the
entire eccentric portion of the movement, then several partial reps before completing the full concentric portion.
Using Squats as the example, descend all the way down to parallel and then come up one quarter of the way. At that quarter mark,
you’re gonna hold for a three count.
After the three count, you descend back to the bottom of the squat. Now come up halfway and hold for a three count and then
once again drop down to the bottom of the squat before exploding back up. That entire sequence equals one rep. Unless using it on
bodyweight exercises such as pushups or body squats, it is best to utilize this method for 2-3 reps per set.

To recap the Misdirection Tempo: down, up 1/4 of the way and pause for 3
seconds, back down, up 1/2 way and hold for 3 seconds, down, up all of the way.

Misdirection Method Challenge: 5 rounds, no rest

Chin Ups - max misdirection reps
Push Ups - max misdirection reps
Squats - 20 misdirection reps

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Effort. Consistency. Intensity

FOLLOW me on Social Media!

I’m always posting new training ideas and physical challenges.
You will find tons of great exercises and daily motivation:
https://www.instagram.com/coachmyers_gutcheck/
https://twitter.com/OldSchoolGymOH
https://www.facebook.com/The-Old-School-Gym-263994577063/

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