Oklahoma State University Wrestling Workout
|
| "Specifically,
wrestlers need hip strength and power since many wrestling moves
originate from the hips. Strength is also needed in the muscles
responsible for pulling movements: biceps, forearms, mid-back and upper
back." Joe Seay and Jerry Palimeri from the book "Getting
Stronger" by Bill Pearl, published in 1986. |
|
Three
days per week with one day rest between workouts. |
|
Goals:
To strengthen all the major muscle groups and to develop muscle balance.
Special emphasis is placed on hip, thighs and the pulling muscles |
|
EXERCISE
|
SETS |
REPS |
| 1. Jackknife
Sit-up |
1-2 |
15-30
per set |
| Optional:
Seated Barbell Twist |
1 |
25-50
each side |
| 2.
Hyperextension |
1-2 |
Max
15 per set then add weight |
| 3. Hack
Squat |
3 |
12-10-8 |
| 4. Bent-Arm
Barbell Pullover and Press |
3 |
10-8-8 |
| Optional:
Medium-Grip Barbell Bench Press |
2 |
8-8 |
| 5. Seated
Side Lateral Raise |
3 |
10-8-8 |
| 6. Seated
Two-Arm Low Lat Pull-In |
3 |
12-10-8 |
| 7. Dumbbell
Shoulder Shrugs |
3 |
15-15-15 |
| Optional: Straight-Arm
Dumbbell Pullover |
1-2 |
12
(10) |
| 8. Standing
Close-Grip Triceps Pushdown |
3 |
10-8-8 |
| 9. Standing
Medium-Grip Easy-Curl Bar Curls |
3 |
10-8-8 |
| 10. Seated
Palms-Up Barbell Wrist Curl |
2 |
20-20 |
| 11. Seated
Palms-Down Barbell Wrist Curl |
2 |
15-15 |
| 12. Wrestler's
Bridge (both ways) |
1-2 |
5-10
per set |
|
About
the Coaches |
| At
the time this workout was published, Jerry Seay was the Head Wrestling
Coach at Oklahoma State University and the Head Coach of the 1985 U.S.A.
World Team. Jerry Palmieri was the Head Assistant Strength and
Conditioning Coach at Oklahoma State University. |
