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Animal Warm Ups & Upper Body Training for Wrestling Strength (Bodyweight & Kettlebell Workout).
Anytime you think you're too busy to warm up, think again. Regardless of your age or sport, it never pays to be "too busy" for a proper warm up.
Give yourself 5 minutes minimum to hit a warm up specific to your workout and mobilize 1 or 2 areas of your body that need attention.
The "I'm too busy" excuse is never acceptable and often leads to injury.
Even for myself as I "Get Older" - the Prep is crucial to get the body AND mind ready for the work ahead.
Whether or not you wrestle is also irrelevant with regards to a proper warm up. Although the Video below shows some of the wrestlers I work with at The Underground Strength Gym, I always emphasize and ask others:
- Does it HURT you to be Stronger?
- Does it HURT you to be more Athletic, Explosive & Tougher?
- Does it HURT you to have better overall stamina, muscular endurance & conditioning?
Forget the "sports specific" BS and understand that the qualities of being ALL Around STRONG is good for ALL of us, regardless of age, sport, gender, etc.
Check out this warm up Video and training videos with a few wrestlers and a visiting friend as well as tough upper body workout these Gladiators went through.
You'll also see the workout in detail. Enjoy!
After this warm up, here is their Upper Body workout:
1A) Weighted Push Ups with Chains 4 x 8 - 20 reps (Last Set, drop set)
1B) Rope Climbs 4 x
2A) Double Kettlebell Push Press 4 x 5 - 8 reps
2B) 1 Arm Dumbbell Rows 4 x 6 - 12 reps ea. arm
3A) Band Face Pulls 3 x MAX Reps (10 - 20 reps)
3B) Kettlebell Farmer Walks 3 x Approx. 150 ft.
4) Finishers: Grip + Abs + Sled Sprints x 3 Rounds Non Stop
After the workout, get your cool down dialed in. Foam Rolling, Dead Hangs, Hip Mobility, etc.
I vary the cool down but it often incorporates the following:
- Deep Breathing Practice to calm down the body
- Static & Dynamic yet Controlled Stretching for any tight areas
- Soft Tissue Work on Tight Areas Using Various Tools: Rumble Roller, LAX Ball, Trigger Rollers & The Edge of Dip Bars.
From there, it's crucial to hydrate. I often have a full bottle of water and then get in a post workout shake.
The success is in the fine details.
It ALL takes discipline and dedication.
Those who follow through reap the rewards!
Click HERE To Gain Access to Our Monthly Workouts From The Underground Strength Academy
Click HERE for Our Wrestling Strength & Conditioning Course: 'Wrestling Workouts That WIN'
3 Responses
Awesome – makes me want to do work. 😉
Zach, as your focus is on training wrestlers – what’s your take on the bulgarian bag with its various possibilities of training? Bulgarian Bag being a typical training device for wrestlers. Or is it just another gimmick. Thnx.
Cheers
Monday is “kushti day” for me:
warmup
5 sets of:
1)25 hindu pushups
2)25 hindu squats
3)10 double kettlebell bent-over-rows
4)15 double kb swings
5)5 wheel rollouts (still cant do complete ones, use the wall as a stop)
6)10 heavy wrist curls
finisher:
bridging, some simple yoga moves
Today here in Italy we have a major holiday – therefore I’ll go out rockclimbing and swimming with the kids later on.
If you can – get outside to do some work. A day out in the wild (or even at a local park) will always stay with you.
Cheers
“Even for myself. When I say this BS excuse in my own mind or to others, I deserve a punch in the face.”
Zach you have a way of putting things… I’m keeping that in mind for myself. Been following you for a little while now, but I was late to the game. You’re in my neck of the woods too. Thanks for all the inspiration, knowledge, and real heart you provide daily.