How to avoid training too much and incorrectly for wrestling

Photo: A rope pull-up is a good strength-training exercise suggested by Zach Even-Esh.

By Zach Even-Esh

I was chatting with two friends who are both strength coaches who work with a lot of wrestlers both in a high school and private setting. I wanted to hear what the common training characteristics/practices of their wrestlers have been and which ones are winning the most from high school through college.

The traits/behaviors were not shocking to me … and so here they are in no specific order for you to learn from:

• strength training during school;

This training piece first appeared in the early November issue of WIN Magazine. Click on the cover or call 888-305-0606 to subscribe.

• extra strength training with a private strength coach to work on more specifics; filling in the gaps that are missed during large-group training at the high school; 

• getting great at wrestling; 

• no “junk training” — top wrestlers do not fill their schedule with mindless training, every training session is goal oriented; 

• not cutting weight and not being afraid to eat plenty of quality calories; 

• consistency. These wrestlers stick to a plan for years, not just a few months or one year.

When I think about the wrestlers who struggle with mediocrity or lose in the Blood Round of regions and states, here are the common mistakes:

• following their own training at a local gym, often with excess bodybuilding methods and lots of phone time at the gym. This style of training leads to a great physique but lacks strength, power and durability;

• cutting weight and trying to avoid the competition by starving themselves;

• making excuses for missing team training (open mats, strength & conditioning, etc). Training with your team is crucial for success, never be “too good” to be with your team;

• difficult to coach because they consistently have excuses for why they are not doing the work or they answer with “but” or “I know” trying to validate their absence from training;

• too much focus on private lessons in wrestling rather than training in groups where they must compete against others and challenge themselves;

• consistently inconsistent — these wrestlers do not train year-round and so their results are always a roller coaster up and down.  

A plan needs to be put in place for wrestlers where they can train with their team and seek out more advanced training outside of school. Many times, the best wrestlers are training twice a day; two or three days a week.

But they also eat plenty of whole foods, sleep 8-9 hours a night and have a self-care practice (foam rolling, stretching, massage, chiropractic care, etc.) to support the energy needed (physically and mentally) and support this amount of training. 

As always, success is no accident and neither is mediocrity.

Hopefully this gives you a better insight as to how a wrestler should be training. Volume is adjusted in off-season and in-season, tapering happens during the districts, but strength training continues up to the region tournament. 

You can contact me at the info below for individualized coaching. It is never too late to begin proper and effective strength training and crucial for strength training in season. I have many in-season articles written for WIN Magazine and on my website. Do your research and take action!

(Zach Even-Esh is a strength and performance coach located in New Jersey. He is the owner of The Underground Strength Gym, the author of The Encyclopedia of Underground Strength and serves as a consultant for teams and organizations seeking elite performance. To connect, go to https://ZachEven-Esh.com and https://UndergroundStrengthCoach.com.)