Sport-specific exercises build wrestlers physically, mentally

Photo: Zach Even-Esh advocates for wrestlers to perform Zercher squats (see Exercise #1 below). 

By Zach Even-Esh

I started wrestling in 1989 and competed year-round in high school. I made MANY mistakes and, ironically, I still see wrestlers, coaches, and parents of wrestlers making the same mistakes today, 30-plus years later! 

Common mistakes we still see today:

• Cutting weight and skipping meals in season, often times due to a poor offseason program.
• Distance running to develop “conditioning” – the BEST conditioning is drilling hard and live wrestling. 
• Bodybuilding “Bro Split” workouts that build a nice physique but do NOT build strength and power specific for wrestling. 
• Stopping in-season strength training. 

All of the above mistakes take away from your ability to wrestle at your best. When you combine a proper strength-training program, sound nutrition and great wrestling, you have the formula to become a great wrestler. 

Below are three exercises that have a high “transfer of training” for wrestlers. Meaning, they build the wrestler both physically and mentally. The mental and psychological aspect is important because wrestlers always ask, “Is this sport specific? Is this wrestling specific?” The added buy-in gets the wrestler to work hard because he or she believes in the training to a higher degree. 

Exercise #1 – Zercher Squat from Pins, aka Anderson Zercher Squats. Set a barbell up in the bottom of a squat rack so the bar is low enough where you are in or near the bottom of the squat. From the bottom with double underhooks, squat the bar up aggressively, then return slowly under control. Pause the bar for a 1 or 2 count, then repeat for three to six tough reps. Perform three to five hard sets after a thorough warm up. 

Exercise #2 – Sandbag or Med. Ball Shouldering. Squat down and rip up the bag or ball onto your shoulder. Alternate left and right shoulders. Another option is to stand next to a few plyo boxes or even a picnic table. Lift the bag or ball up and then rotate onto the platform. This exercise develops lifting and rotational strength. I tell wrestlers to pretend you’re hitting a double and lifting your opponent! Perform anywhere from three to five sets of two to five reps per shoulder. 

Exercise #3 – Sandbag or Med. Ball Zercher Carry. The Zercher position is double underhooks. This can also be done with a barbell; we prefer a thick bar as it sits better in the crook of your arms. Keep your posture vertical when carrying and try to avoid leaning back or sagging your arms. Be the BOSS of the weight. I like to see 100 feet but sometimes we go lighter and carry for longer distance or for time. An advanced version is a barbell with bands looped through kettlebells, hanging off the barbell sleeve. This creates what is called “oscillation” and forces your entire trunk to stabilize. You will feel this in muscles you have never felt before! You can carry anywhere from three to five sets for 100-200 feet, or for time of your choice. 

As always, to be GREAT at wrestling, you must focus on your wrestling skills as well as your mindset. Great preparation builds great confidence and proper training is what builds dominant wrestlers. There is NO such thing as a weak and successful wrestler. Get out there and make it happen! 

(Zach Even-Esh is the founder of The Underground Strength Gym in New Jersey, the author of The Encyclopedia of Underground Strength and serves as a consultant for those seeking elite performance. Zach also has The Underground Strength Coach Certification, a powerful resource for any coach or parent working with wrestlers. You can connect with Zach at https://ZachEven-Esh.com and at https://UndergroundStrengthCoach.com.)