Strength Training Routine of an Olympic Champion Wrestler (Analysis)

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Kyle Synder is a multiple-time world and Olympic medalist in freestyle wrestling, and one department where he clearly stands out is raw force production-he is incredibly strong. He competes in the 97kg category and probably walks around at 100-102 kg.
Kyle approaches his strength training in a very fundamental and systematic way, which sadly is a rare occurrence in wrestling, even amongst the elites. And with his already incredible skillset, we can see how this pays dividends for his matches.
After some detective work, I found out that Neil Serafenas is his strength coach. Neil was a high school discus thrower and shot putter from Wm. Penn High School. He was the State Southern Regional Division I Champion in the shot put and discus.
In this video, we will go through his strength training routine based on available footage.

[@PowerTraining]

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[@serafenastraining]

Great job, Coach. I was very impressed and that doesn't happen much. Just to let you know that variation never comes in rep changes, but only in positional changes of the lifts. One of the greatest training changes that I have found in my last 15 years is the idea of training the whole strength curve. We have 5 different cycles that we use and most of the lifts are performed at different starting points (partial lifts). I still do my Program, and at 65 yrs old I am having great gains. It's amazing how lifting heavier weights on partial lifts correlates to lifting heavier weight on full depth lifts. And we might only get to do full depth lifts every 20-25 weeks. But, when we get back to them, they are always stronger. Another great find was how fast the body recovers from partial lifts. Kyle just competed in the Olympic Trials in State College, PA. I finally convinced him to finish his strength training cycle with very heavy weights on shorter range of motion (partial) lifts. He loved it! So, going into competition, he maxed on heavier weights, felt more rested, was more explosive and had greater stamina. The stronger he gets, the less he needs to train stamina on the mat. He is able to work on technique in a much more methodical practice structure. A lot more trial & error with lots of communication with his Coach and training partners. The Program works for Joey McKenna too. He's a 65kg wrestler and he just earned 3rd place at the Olympic Trials. One last thing that this type of training produces is the ability to maintain better body weight management. Joey McKenna's biggest problem, before we started working together, was making weight. All gone. Joey now loses (wrestlers call it "floats") 1-2.2 kilos over night sleeping. Making scratch weight is now a benefit to Joey, because his opponents suffer and he feels strong. Smart work wins again. Have a great day! Neil Serafenas Serafenas Training Systems.

[@PowerTraining]

Thank you, Mr. Serafenas, for the kind words and your detailed response. You have done a tremendous job with Snyder, and I am very thankful that you share your hard-won knowledge in your posts. I have learned a lot from analyzing your methodology, and I look forward to future posts! Kind regards!

[@WilliamsWrestlin]

Thank you for sharing.

[@WilliamsWrestlin]

Please do more of these and don't be afraid to study international wrestlers. I would love to see a Hassan Yazdani or Karam Ghasempour type of training video in the near future

[@DrJacobGoodin]

This is brilliant. How did I not know about your channel sooner? Keep the content coming coach 💪

[@ashash5186]

😂😂😂😂😂😂😂😂

[@Asymmetrical.athlete_]

What most people forget is that he already had a solid strength base BEFORE he started training this way. This is not a way for beginners to train. You need a solid base before you start something like this.

[@dh6072]

exactly. you don't just get a 140lb kid doing 1 and 2RM all day.

[@pedrosauro7543]

Yeahp prob 20 yrars of adaptation and body conposition improvment...I Saw Young kids Ruin Theyr backs,knee,bodys try those heavy compound too early...

[@dh6072]

@@pedrosauro7543 Another thing is that new research literature shows fiber types can change with training. So it is good to train the whole spectrum of fibers, then kids can specialize in a sport depending on their temperament and anthropometry.

[@jamesatkinson5805]

Look up Jack Mckean weightlifting he actually even started his son at 13 on singles three days a week. No injuries. A person just has to warm up, use good form. Plus he even belonged to a group of senior lifers who all lift in this fashion.

[@Asymmetrical.athlete_]

@@jamesatkinson5805 according to every matrix available to us….thats a VERY shitty way to start. A child’s tendons are not equipped and ready to just max out all the time, not to mention that you will plateau very quickly. There is literally no (enter your sport) that uses this method to start or even to sustain over a long period. After looking at this more Kyle seems like a one off and no one else of any significance is using this method

[@jakubwianecki3706]

Very fond of these type of videos were you analyze athletes. Awesome!

[@edmundvalero6841]

This is by far the best 'fitness' youtube channel. Love it!

[@christineribone9351]

He has short limbs, stocky build, with wide hips and shoulders. That structure yields power.

[@MartinJohnsonIII]

Love this channel ❤️

[@dillon5618]

this is exactly what I wanted to hear and what I’ve been thinking for a long time, now I know this for a fact and that it’s credible!! Good stuff

[@robcubed9557]

1:40 - I disagree. Strength is developed slowly, but it is also lost very slowly. Strength is the last of the athletic qualities to deteriorate as a person ages.

[@bluedonkey180]

ages. yes. He means when cutting weight for wrestling

[@bradreid6057]

Very well done. The so-called "Anderson Squat" threw me for a loop since he was typically more of a "reppy" lifter. But, Anderson did dig a hole in his backyard and then did very heavy partial squats with a bar attached to two 55 gallon drums loaded with concrete. I wanted to add that the idea of "not getting sore" is solid as it suggests that not all strength training is "breaking down muscles" followed by a several days recovery period to get stronger. One can, in fact, minimize muscular damage and train more often. Some of the best examples of this were the old professional touring strongmen who gave exhibitions many days per week. This included the old-timers like the Saxons and Herman Goerner, and later Anderson, and these daily exhibitions with near max weights became their workouts. Too, the great bench presser, Jim Williams (675 lbs. bench press in the early 70s) used to work out very similar to the wrestler shown here. Williams warmed up in build up sets and hit a heavy rep or two, called it quits. I believe he did this 5 days a week for his bench press. There were other powerlifters who adopted this same routine. And, we can't forget that Bob Hoffman's isometric routine (designed to sell power racks) was performed 8 seconds or so in 3 positions for each lift . . . and done quite a few days a week. Several lifters got really strong doing this routine. Bill March and Louis Riecke come to mind. Sorry for the long comment. Just some history I wanted to add. *** I'd only quibble a bit with the thoughts expressed about training plateaus.

[@PowerTraining]

Very interesting. Thanks for the info!

[@SwiftoMan]

Amazing content as always. My question to you Coach is would you do a principle of building a foundation good enough to do this type of training? I train 4-5x a week Wrestling & Jiu-Jitsu so it would be awesome to learn the principles!

[@quad3757]

Can you make a video about balancing strenght training with power training? Very informative content by the way!

[@ChaosPotatos]

Great video

[@statictech7]

I disagree with it being and oversimplification. The warm up sets are exactly that, just to warm you up for your max lift. The warm up sets don’t make you stronger. That is the misunderstanding. Great video btw!!!

[@FromTskhinval]

great video

[@offermansraymond]

Hi thanks for the great video. Where can i find this documentation shown at 13:42?? grtz Ray

[@1pittmanj]

I have always been taught and seen that endurance takes a very long time to build while it can diminish very quickly.

[@BOXinremedy]

very nice ❤

[@williamchaires8327]

This is Brooks Kubik stuff! Awesome!

[@salusa_secundus]

This has hints of westside style training.

[@K_x_P]

summary Fundamental and Systematic Approach: Snyder’s regimen focuses on fundamental, scientifically backed strength training exercises, emphasizing classic compound lifts. This includes exercises like squats, bench presses, and deadlifts. Low Volume, High Intensity: His routine is characterized by a low volume of repetitions but at very high intensity, typically performing one to two repetitions per set. This style mirrors his wrestling approach where he paces himself, engaging explosively at critical moments rather than constant aggression. Philosophy and Coaching: The philosophy behind Snyder’s training regimen is orchestrated by Neil Saraphinas, his strength training coach. Saraphinas, with a background in track and field, emphasizes strength and power over endurance, arguing that endurance can be quickly gained and is inherently built through wrestling itself, while strength is harder to acquire and quicker to lose. Efficiency and Effectiveness: The video argues that training for strength provides indirect benefits to endurance, as superior strength allows an athlete to handle competitive stresses more efficiently, reducing fatigue. This concept is illustrated by suggesting that a significantly stronger wrestler deals with opponents' actions more effortlessly, likened to "wrestling a toddler." Training Specifics: Specific training insights include Snyder's routine of focusing on about nine repetitions per squat session over a 4-week cycle, and incorporating variations like partial repetitions to target specific movement patterns or sticking points. These adaptations help optimize training without adding unnecessary fatigue, ensuring readiness for wrestling-specific tasks. Philosophical Insights: Saraphinas emphasizes quality over quantity and the importance of intuitive adjustment in training regimens. The training is crafted not just through theoretical knowledge but also through substantial practical experience, suggesting that the art and science of effective strength coaching come from observing and adjusting to athlete's responses over time. Variation and Adaptation: The video also discusses the importance of introducing variations to training routines to overcome plateaus. Whether changing the number of repetitions, adjusting the range of motion, or switching exercises, the necessity of tailoring training to the individual athlete’s needs and responses is highlighted. Application to Wrestling: Strength training is not seen in isolation but as integral to enhancing wrestling technique and performance. Exercises like hip thrusts and specific forms of squats and bench presses are aligned with movements and scenarios encountered in wrestling, ensuring that strength gains are directly translatable to competitive advantage. Fast-Twitch Muscle Fiber Recruitment: The video emphasizes that exercises involving low repetitions and high intensity are beneficial because they focus on recruiting fast-twitch muscle fibers, which are crucial for explosive movements and power generation. These fibers are activated during high-intensity, short-duration efforts, like those seen in competitive wrestling maneuvers. Impact of Repetition on Muscle Fiber Recruitment: It's argued that performing more than two repetitions per set may not be as effective for developing explosive power because it may not recruit the fast-twitch fibers as effectively. The video suggests that sticking to one or two repetitions helps maintain the focus on these power-generating fibers. Training Intensity and Muscle Recruitment: The coach in the video highlights that the intensity of the lift and the mental focus during training are critical for achieving a high degree of motor unit recruitment of fast-twitch fibers. This includes exercises like heavy squats, deadlifts, and other compound movements practiced with maximum effort. Relation to Wrestling Performance: By enhancing the recruitment and efficiency of fast-twitch muscle fibers, an athlete can perform wrestling techniques with greater power and efficiency. This includes executing takedowns, defending against opponents, and other high-intensity, short-duration moves that are common in wrestling.

[@literatureconnoisseur]

thank you for this

[@keysersoze5920]

Excellent presentation. May I inquire, how many working sets of squats are enough to develop strength? Currently, I do 6 X 5 @ 75% of my 1 RM , might 3 X 5 @ 75% give me the same results? Am just concerned that I am doing too many squat sets and thus “killing” myself. Would greatly appreciate your input. Thanx!

[@dariusrana8487]

GREAT VIDEO! Thank you .

[@Mctwizzy]

What does “at feel” mean

[@gregghumphreys6320]

Give me sometime to see if I can find it. I read the article about two years ago. I found the stick man reference to be somewhat odd but then I thought that he was making reference to Kyle not being that flexible. I am a Judo., SAMBO and grappling coach. I’ve been taking teams to the former Soviet Republics on biannual basis since 1989. Covid and the war has knocked out some trips. But as soon as this conflict is over, I’m taking another team over for another camp. In all my trips, I never saw any of the wrestling athletes (Judo, SAMBO, FS, GR) perform heavy weights. My observations were kettle bells, bodyweight exercises, resistance, bands, and throwing dummies.

[@blackjaguarlord]

I improved my max pizza lift training in this fashion.

[@kokolokoblaszczak]

IMO Endurance losses are very fast / fast NOT slow and strength is building SLOW and lost SLOW

[@SlammiJammi]

Where is the science that endurance comes quickly and decreases slowly?

[@jrcr9480]

Will you ever do something on judo?

[@stm5258]

Oh yeah, I totally forgot that🙄.

[@bieateofan2251]

I think one thing should be added as well. Why I think this method seems dangerous. I am not an expert like you or the trainer in the video. I don't claim to say something to be true for everybody. But I have 6+ years of sports (gym, powerlifting, mma), a couple of competitions I participated in, and a diploma as a fitness instructor in my country (Romania- Europe). Still, sports are my hobby. What I will say is from my experience. Is true that if you want to be a high level athlete, strength helps, in some sports some in more than others. And the fastest way to pursue that is with high intensity, small volume, and good periodization. But, it's also the most dangerous form of training. Most accidents in the gym don't happen at weights you can do 10-12 reps with. Bodybuilding, comparing it with all other sports if you exclude steroids, have the longest careers and are healthy. While most athletes seem to have injuries, articulation pains. The chances of you making a mistake and injuring yourself, with a weight at 90%1RM, are higher than with 70-80% and more reps. Usually the bodybuilders have more minor injuries that the powerlifters when it comes to strength training. Ask them yourself in the gym. I am not saying to not pursue strength. Achieve failure, don't do junk volume. But failure can be achieved with 5-8 reps as well, just with more motivation to reach it. You can say: With good technique and by listening to your body, that will not happen. Sure, that is kind of true. But you think all those athletes don't know that before they get injured? My point is: although intensity is the incredible for strength, and junk volume does nothing good for it or muscle, volume leaves you a bigger margin of error than intensity. And in years of training, it's impossible to not make errors. I think we can seek intensity while not using just 3-5 reps, but 5-10. Even 20 if you have the mental fortitude, but that is very hard. With similar strength gains. Maybe the 1-3 reps is fastest route, but I am sure it's not the safest.

[@rjack58]

One size doesn't fit all!

[@daniel213141]

01:44 It's exact opposite for the first two from what I've read.

[@alex_285]

❤❤❤

[@jerrysanchez7039]

Mike mentzer

[@ethanchaney1139]

Very much so disagree with points 1 and 2 right off the bat. 1. Endurance is developed quickly but also lost quickly. 2. Strength takes a long time to develop but in return is harder to lose I can explain in depth if need be (if anyone responds) but physiologically your body doesn’t need to allocate resources to cardio adaptation, that’s why it’s easy to get into good shape, but also easy to fall out of it. Meanwhile it takes a lot of metabolic resources to add lean mass to your frame, your body is also not as quick to leg muscle go in return. Fundamentally incorrect statement to start the video out. Love it overall tho.

[@wrestle4life234]

I don’t think Serafenas is talking about muscle mass, which Snyder doesn’t seem to have a problem maintaining. He’s talking about strength, which is more of a coordination and neural quality, and these fall off relatively quick. In fact, most peak attributes fall off fast, like peak conditioning or strength.

[@ethanchaney1139]

@@wrestle4life234 Peak strength sure but strength is hard to gain but easy to hold onto/gain back. Muscle memory and satellite cells are real. Once you’ve gotten to a certain level of strength, maintaining and getting back to it is easy. Obviously peak strength isn’t but no peak physical ability is. He’s just wrong lol. Strength is hard to gain and hard to lose, cardio is easy to gain and easy to lose. Perfectly balanced.

[@ethanchaney1139]

@@wrestle4life234 you seen Tom Platz legs at 68? Lmao

[@illzn9187]

so instead of benching 5X4 or 5X6 i should bench 2X1 ??

[@illzn9187]

and even a sprinter should train like that ??

[@SUPER8ALTERN8]

this approach is far from consensus, take everything you hear from any coach with a grain of salt, try it out and see what works for u, remember you are being SOLD to while listening to a coach, they want you to believe that there way is objectively superior than the next coach

[@mayankprasad7317]

Well said​@@SUPER8ALTERN8

[@SUPER8ALTERN8]

@@mayankprasad7317 thanks bro

[@illzn9187]

@@SUPER8ALTERN8 yes youre right , and at least we are sure that 6 reps or 4 reps heavy developp fast twitch

[@statictech7]

That is correct training. Im glad he is not doing any useless, counterproductive, and dangerous Olympic Lifts. His coach is smart for having him focus on actual strength and not volume/cardio lifting.

[@zackhurwitz9441]

Why is he lifting in sandals?

[@Hhhlll7778]

Excellent question

[@Smittjitsu]

Is it possible we are only seeing video worthy heavy singles or doubles and that he typically follows standard classic periodization instead of just these heavy low rep sets?

[@BasicGestalt]

that's more likely imo

[@jamesatkinson5805]

Ha ha ha Why lie about it? Look up Jack Mckean weighting, singles. He has all sorts of articles on this type of training and a large group of others that also use it especially in the odd lift crowd. Plus like someone already mentioned the old time strongmen trained like this all the time

[@panagenesis2695]

It's been empirically shown that training high-intensity in the 1-4 rep range increases strength without adding too much muscle. Given that he has to make a certain weight for competition, it makes sense he would train like this.

[@ashash5186]

Wright to competition 😂😂😂😂😂he’s a heavy weight smart ass

[@joelhedgepeth5371]

You have to add in the fact that he has obvious genetic gifts. Living in that 1-2 rep range as much as he does would break an ordinary human

[@jamesatkinson5805]

Look up Jack Mckean weightlifting or singles. Tons of people still train with singles and doubles and it doesn't break them.

[@jeff-hh9mc]

I was obviously never a world / Olympic champion. But I as a high school wrestler only ever met a person once who was stronger than me. Point I’m making is that strength as wrestlers is not essential. Speed is important FAR MORE so than strength. Happy to debate.

[@deathbyathousandcats]

His nose must be very strong too to withstand all armpit and bum smells

[@conorphelan9004]

10:21 you can tell a bodybuilder stole this guys girl or smth because hes resorted to saying just straight up incorrect information about bodybuilding just to slander it lmao

[@austinking854]

1:03 idk if you saw how large this man is. Bigger than Arnold was. Not sure he was worried about telling guys they’re wrong

[@ashash5186]

The total opposite Endurance is developed slowly and lost fast Strength and power is developed fast and lost slowly This guy is definitely talking shit 💩

[@SUPER8ALTERN8]

coach seems totally full of himself, equating bodybuilding to steroid induced little boys when he himself was a power athlete during the most doped era in sports history 🤣 total bro science he is spouting in that instagram post.

[@Anonymous-jf2gy]

He seems to have a good idea about what his athletes need but it does seem to be kinda “my way or the highway” and he doesn’t seem to be open to any approaches but his own.

[@SUPER8ALTERN8]

@@Anonymous-jf2gy u said it better than me, unfortunately many coaches suffer from this mentality, as we all vary so much in our anatomy and physiology that its really not the best approach

[@SUPER8ALTERN8]

@@Anonymous-jf2gy he specifically mentions paul anderson but no mention of bodybuilders in the same era like Reg Park who could bench 500+ naturally at lower bodyweights, and inspired the golden era guys, his bias is too strong

[@Anonymous-jf2gy]

@@SUPER8ALTERN8 I agree with your overall point but deny that Reg Park was natural. He almost certainly wasn’t. Steve Reeves could have been. I have no clue about his lifting stats though.

[@SUPER8ALTERN8]

@@Anonymous-jf2gy both of them were 100% natural early on, and Reg was lifting huge weight along with guys like Marvin Eder, I think Steve probably remained drug free and Reg almost certainly didn't.