Strength & Power for WRESTLING (Programming guide)

Website: coachsaman.com/
Instagram: / powertrainingcoach
In this video, we will go through all the major concepts and principles for creating a strength and power plan for wrestling. I have already went through the needs analysis wrestling in my past videos, in this video, we will put it all into practice. We will put together exercises, intensity, volume, periodization, and much more. Hopefully majority of the most common questions will be answered here. This is a very broad topic and all the principles are contextual. I recommend you watch my other related videos in addition to this.
The best way you can support my work and help this channel grow is simply to share my content. Thank you.

[@PowerTraining]

Get Coached by me: 🎯coachsaman.com/coaching/ Training Programs: 📈coachsaman.com/shop/ Consultaiton: 📞 coachsaman.com/consult/

[@landenayers5436]

My wrestling coach used to make us progressively overload even during the season. He had an "anywhere anytime" mindset. While it definitely wasn't the best for our bodies physically, it gave a certain sort of unbreakable mentality that no other teams around us had. We were sore, tired and in pain 24/7 but we took pride in our ability to always push through the pain. Other teams also always commented about how strong we were.

[@manuelavendano3891]

What an incredible way of presenting a complicated topic; I can't believe this quality of information can be found online. What a time to be alive!

[@soheilward5728]

It is so refreshing to see someone who is obviously educated in sport and exercise science explain strength and conditioning!

[@footy4life920]

Sick animations bro, they really help you to understand the sometimes complicated concepts involved, and how you always reference studies at the bottom, Love it!

[@jonathanlau4318]

what on Earth, this is such an in-depth well made video. I am kind of shocked about the quality of the video. Thank you so much

[@maciejkmicinski4089]

Great Video. Not only for fighters. Thank you for your work here on youtube

[@kvitop]

well put together, thank you for this! Going to implement this into my off season.

[@whoknows8223]

I appreciate those long detailed videos. I am not the short attention span type insta reel/tik tok bs guy

[@eschelar]

Very nice routine. I'm a powerlifter plus bjj and I do coaching as well. I have zero complaints about this except I would probably add a little bit of forearm and finger strength. Towel pull-ups are a nice way to work that in, but probably one more. I'm doing rice bucket work recently and done out of the gym. Intensity can be attenuated. Endurance is the focus. Big props for promoting periodization. Not enough of this in most sports.

[@dkphne]

You are the best. Thank for everything 😇💪

[@Tobeminion]

This should be a staple for periodization. Great video

[@Man_ny07]

extremely underrated Thank you so much🙏

[@1ofilee]

Thank you for helping me complete project state champ. Very informative video

[@jacksonduncan5348]

Love this video it just gives you what you need to know and you just give the info strait up your not trying to sell all your cookie cutter programs

[@muneerobeidat4363]

Great content brother, I know you are low on subscribers but the keep the good work going and you will get the high numbers.

[@jamespleace5728]

Can you make a Program with exercises for mma?

[@tobysmith2081]

Hell nah

[@mj7146]

Yes please

[@jerrysanchez7039]

​@@tobysmith2081😂

[@artemisvallaguna3060]

It would be the same

[@Rob1066-]

​@@artemisvallaguna3060 that's what I was going to say it could be the same. I can recommend something for stand-up fighting and that is go on KZbin and look up stepflix salsa and stepflix pilates khing hnin wai dance and ampun bang jago dance. The point of dancing is hip mobilization. Hip mobilization is a key skill for any kind of athleticism.

[@raysalhussain2194]

Brilliant stuff

[@gkurosaki]

Solid Info Sir Thx.

[@footy4life920]

Super underrated channel bro😅 Best combat sport conditioning channel on KZbin!! Also which country are you based in??

[@MrRicatkd]

Super esclaredor. Very well educative. Sorry my engish, i´m from Brazil

[@Mega3090]

How does this have so little views. Great job.

[@irmoks5872]

Thank you ! Good video but i can’t train at morning so my strenght training is directly before my wrestling session

[@harshvardhansharma463]

Thank you brother for this amazing video you are like an Angel fir me❤

[@thehardknockstate]

Leverage is key.

[@dobermanmma8608]

Excellent

[@jpo1804]

thank u sir .

[@giacomomari4916]

thx

[@aintdatsnipes177]

Add bent rows or pulley rows and weighted rope climb, especially if you're a shooter.

[@vocalshogun4662]

Hello Coach Saman, I'm a big fan of your videos as they are a very informative, educational, and credible. I've been interested in the topic of the relationship between power and muscular endurance; I've done quite a bit of research on the internet, but I've only been met with a barrage of differing opinions and information of varying credibility. From what I understand, power and muscular endurance are (beyond a certain level(?)) mutually exclusive because both of the physiological adaptations change the muscle fibers a different way; conditioning making the muscle fibers more mitochondria-heavy and slow-twitch whereas power training makes the muscle fibers more fast-twitch and therefore more prone to fatigue. Is this correct? And if not, how do you program for different aspects of fitness together such as strength/hypertrophy/power/cardio/anaerobic endurance? Apart from taking from the same pool of recovery and adaptation, how can training for certain qualities interfere with each other? I've read about the mTOR/AMPK interference effect, but people seem to be split on whether it makes that much of difference. You work with athletes that need to be well-rounded and be fit in many aspects (this video being one of such examples) so I imagine you're an expert on this topic. I'm sure there are many people who would like a video on this topic and benefit from it. (If you've read all of this, thank you 😅)

[@PowerTraining]

Thanks for the question, this is a broad topic and I would have to make a future video about it. But to make things short, there are two sides to this; the athlete's inheritance and the athlete's training. When speaking of inheritence, there are many factors to it. The muscle-fiber distribution, amount of red-blood cells, specific genes has been discussed i.e., ACTN3... (too broad of a topic and certainly beyond my competence). And then when speaking of training the attributes such as maximal strength, power, aerobic endurance, anaerobic endurance, one theory is that they are in constant competition with each-other in the body, because the room for them is a scarcity. Meaning if one emphasizes strength and power excessively, endurance will to some degree (significant or not) be sacrificed to make room for strength and power (and vice versa). Some athletes require all qualities, perhaps equally (i.e., wrestling). Therefore, prioritizing the components becomes a difficulty and this is where science meets art. Finally, all components are interconnected. Strength aids in endurance, endurance aids in recovery between strength training, aerobic aids the anaerobic, it's a very complex network, setting ''hard rules'' is very difficult.

[@Trusemann]

What are your thoughts on using resistance bands in power training instead of using the olympic lifts/plyo/ballistics to develop power? Is it ideal to focus only on power development on a single given session, or should it be implemented in other strenght workouts (PAP-effect)?

[@erenyeagar5904]

Please make a schedule training for judo

[@aaronjackson2050]

Did you happen to make a video on anaerobic endurance or have a video where you dive deeper into that style of training? Very curious to know more and see your view on it when it comes to wrestling

[@imranahmadi4506]

very helpful video, ur channel will grow well inshallah

[@princealbertz]

I want to be a pro wrestler. Can you make a programming guide for Pro-Wrestling drills

[@at5598]

Subbed, when I’m done my basket ball arc I shall return here. And continue my bjj arc.

[@Yurikasov45]

Seeing this made my day. I love to ball but ain nothing like grappling 💯

[@tylergooden2183]

Can you make a program training regiment for tetherball?

[@xanderellingson3376]

what should the rest times be between the sets for the olympic lifts and ballistic exercises?

[@sillywilli.27]

with hs folkstyle wrestling here in the states our in season will be around 2-4 months depending on the school so with a larger off season, its safe to assume you can do some hypertrophy work before the strength and power work while bulking to build a baseline?

[@PowerTraining]

Yes, hypertrophy can be done before strength and power work, it may even be done simultaneously with those if desired

[@GalryZ]

I'm still waiting for my Saman Afro Shirt.

[@shiaslayer]

What accessory exercises should I be doing can we get a list of exercises to consider

[@zacarius445]

Can you the use pre-season split in the off-season if you have more practices? I just don’t know if I should be prioritizing strength since I am around 6 months out from the wrestling season

[@LaochTrainingSystems]

Great video. In your sample week, you share a lot of axial loaded lifts. Is there any concern for lumbar injury here or is it expected that the athlete undergoing this program should already be conditioned to tolerate this much loading?

[@LaochTrainingSystems]

Or is that you're more focused on the concepts? Hip hinge, horizontal pull, etc.

[@codyve7455]

What would be a sample for off season boxing?

[@ebhs0089]

I know you focus more on combat sports buy can you do this for soccer/football

[@creestian9541]

skate program guide pls

[@macgyvervanschwartzenstall4662]

I am curious why snatch is never included in these sorta exercises

[@royalblue1101]

How many sets and reps do we do

[@jeff-hh9mc]

There are four components to preparation for wrestling. How do you balance? 1. Strength 2. Speed 3. Endurance

[@dudidabuda6786]

you do that like a wood (HIT) or you take your time ? sorry my english is broken ..

[@sergemarlon]

"Hopefully you're not one of them..." Haha hilarious comment. I was recently reflecting on the potential to use that technique and figured it was an effective strategy if you're main strategy was to overpower your opponent. Other than that I believe it's optimal to train at your weight.

[@andrewsmith4206]

prilepins chart !!

[@hassanhashmi9006]

Can you explain a little about the 1rm 2rm 3rm or 5rm to determine the 1rm through epley formula part please

[@hassanhashmi9006]

And how accurate is that

[@IAMJEFFREY-cw9ns]

Do wrestlers lift a lot of weights or do they do more calisthenics?

[@ynotlearn4190]

Will these workouts also be applicable for BJJ?

[@bluedonkey180]

bjj is the same except less physical prowess is required

[@imhassane]

I’m just wondering how come wrestlers are able to lift somebody even when their opponent sprawled. Michael chandler literally single leg squatted Dustin porier during their fight and this is something I’m seeing all the time with wrestlers.

[@skirelvlogs4149]

High level wrestlers are for one, INSANELY strong. It's absolutely unbelievable how strong they are, even the small ones. This strength isn't weight lifting strength either. It's explosive and powerful, which in the wrestling world takes them a very long ways. Combined with that is the perfection in wrestlers technique. They know where to put the body, and strength, and how much of it. Lifting someone off the ground is easy. Lifting a live opponent is 100X harder. But with proper technique and timing, it's just as easy. It's even harder if they sprawl, but it's possible. Conclusion is, with decades of practice, their strength and skills are honed to habit. It's a very hard thing to do, but they've mastered every part of their game. Which allows them to do seemingly impossible feats with minimal effort. Thank you

[@M7D_aska]

Is grappling considered wrestling ?

[@giorgiobasta5028]

I have a question. Can we change exercices sometimes ? Like putting Zercher squat instead of Front Squat?

[@az7356]

Dont do that. You can youse SSB Squats instead. Zercher Squats will make u good morning the weight

[@onizukaeikichi1097]

Whats your opinion on Calisthenics as strenght training for Boxers? Am doing this exercises 3x a week: Muscle-ups,Explosive Push-ups, Jump Squats, Pull-ups, Chin-ups, Dips, Push-ups, Pistol Squats and for abs/obliques: Toes to bar,Leg raises to side, Wipers, L sit.

[@PowerTraining]

Body-weight exercises may prove useful for their accessibility and general fitness, but if force-production is to be progressed further, external weights needs to come into the picture at some point

[@zun-viik]

15:20 Laughs in NASAD

[@milanzivkovic1424]

Make this topic on a different video concept, like a Khabib or St-Pierre video....with pictures and a video

[@milanzivkovic1424]

top channel

[@frv6610]

It sounds almost like an university course

[@blackhouse7646]

Whatsyour background? Did you wrestle?

[@xsindolor]

video starts at 10:00 pretty much everything else is common sense if you don’t wanna waste your time like i did

[@WizardDope]

Workout like a football player