➡️ TOP 3 Basic Wrestling Strength Exercises 💪

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[@ablaha5151]

1: Do pushups (body in straight line/good form) 2: Pull-ups or body weight pulling (rope climbing) 3: Hill Sprinting 4: Jumping Rope (30 seconds of jumping, 30 seconds of rest/5-6 minutes in a row)

[@reactionhype4904]

@Daniyal Munawar lunges and squat are more easy for me , sprinting is fucking hard for me..

[@zibtihaj3213]

That is the whole point bro !

[@dion_joness]

"If you dont have a hill ,Go find one ".

[@seheadhunter50]

The best cardio workout for wrestlers are the battle ropes. No competition. It mimics wrestling and it makes you wanna puke. Best ever. I get nautious when I go hard at them.

[@ZEvenEsh]

Not THE best but very good to use.

[@SunYunJason]

another thing every athlete needs is ankle mobility.

[@Nick-pm2nj]

Why

[@SunYunJason]

@@Nick-pm2nj most of the athletes i worked with when they start with me cannot do a proper squat. cannot get into a squat hold position. walk with their feet turned out. most of their days are filled with school, homework, video games, tv...sittign sitting sitting. and even more these days, and they are usually wearing crappy shoes most of the time which destroys ankel mobility and feet in health in general. a full mobility program is needed. but ankles affect everything upstream.

[@pro-non9887]

Absolutely!! I paid no attention to ankle mobility in high school being the meathead that I was by the time I got to college I barely squat with proper form. It's the small things that makes big difference

[@GregoryQuintero]

Awesome advice!! No substitutes! Take time and make your implements!

[@sjjdndndndhdhdjcbbd719]

Cruches and scissors push ups squats pull ups are all part of my work out with sprints penatation drills with my partner (wrestling parter you know what you thought) all make a good work out you just have to find a good combination for you

[@dyllon1800]

Thanks man I'm a 8th grader at 5'6" 150 pounds I got the length and technique I just need the muscle I will be sure to try this

[@ZEvenEsh]

Excellent, my bro!

[@wesleejones9384]

Why is that exactly me the same stats and everything

[@dyllon1800]

I have no idea 😂

[@wesleejones9384]

Are you in nc

[@dyllon1800]

No I'm in NE

[@dinishireahmedshire8377]

What he said: 1) Push ups 2) Pull ups/Any Bodyweight pulling exercises 3) Hill sprinting/Sprinting Extra bonus one > 4) Jumping rope

[@ZEvenEsh]

Yes, Jumping Rope, absolutely! Thank you!

[@ally9953]

Made my own sled. Used rings attached some plates. Boom a sled

[@jordanpeakofficial]

what would be your sprint routine for wrestlers?? how many times a week (alongside practice)?? how many reps / sets etc. i'm an mma fighter here in the uk and we don`'t have a wrestling culture but lots of jiu jitsu schools but i excel in the wrestling aspect to were its a big part of my game, that and boxing. looking to add some sprint training alongside my regular classes and strength work which is bodyweight exercises, plyometrics, squats and deadlifts. any advice is much appreciated

[@uso_Jus2SmooTh94]

Appreciate the advice. Gonna implement it right away 🤙

[@EBMproductions1]

hey man i'm a newb i and currently have a hernia and is first gonna focus on healing BUT tell me would this be enough for a beginners training regime 1.)push ups 5x5 2.)Ab wheel rollouts or walk outs 5x5 3.)Squats 5x5(i'll move to explosive squats i.e slow down explode all the way up) 4.)Shoulder presses 5x5 5.)lat pulldowns 5x5( i got my hernia via pull ups so i need some pulling excercises that won't be as core intensive) this will be the muscle building side fitness wise hill sprints will be perfect got one right around the corner i'd like to get those down by running slow then exploding every 20 feet for about 1 min then build it up to as high as 5min simulating rounds.

[@iamlost9938]

My coach has us do army crawls without using your legs just using your elbows to move

[@iamlost9938]

i would add that workout into your routine aswell

[@EBMproductions1]

@@iamlost9938 Thanx man yes that would work like a bomb just i'd say do those just until the shoulders get fatigued cause over working the shoulders will lead to injury

[@gabrielleagilar5872]

So I’m a girl wrestler and currently off season but I want to stay in shape until folk style time comes back around. Do you have any recommendations for workouts to do to train?

[@hippo6billion811]

No

[@notsoluki]

if you plan on deadlifting I recommend Jefferson deadlifts they mimic a wrestling stance.

[@ZEvenEsh]

We need to be careful to mimic wrestling positions in the weight room. I'd rather use unilateral leg exercises than a jefferson deadlift.

[@MonacoRocha]

HILL SPRINTS ARE AMAZZZZZZZING......I HILL SPRINT 2X A WEEK.....

[@lastreetobserve8611]

I start wrestling i'm a powerlifter it's help me a lot but i'm going to do more bodyweight exercices for assistance work and hill sprints thanks

[@aychmorgan21]

Great video!

[@ZEvenEsh]

Thank you!!

[@sahilrajesh4960]

i'm gonna start my wrestling in my freshmen year any cardio advice ? or workout for cardio. i'm 5'9 , 166 punds

[@ZEvenEsh]

Cardio? Drill hard & wrestle hard. Then do strength / power workouts on your own like in my e book Workouts That WIN.

[@jordanpeakofficial]

What would your hill sprints protocol for wrestlers / mma fighters be?

[@ZEvenEsh]

Depends on what is available. By me, not many long hills so we do more reps. I also like hill sprints and then at top of hill, hand fighting / pummeling

[@jordanpeakofficial]

Zach Even - Esh how long would the sessions be though??

[@colincrouch4084]

Thank you so much I'm going o Alabama trying to get strong wish me luck

[@ZEvenEsh]

NO luck needed, do the work!

[@cfbaddict7284]

What about burpees? They are exhausting i'd imagine that helps you get less tired during matches

[@EBMproductions1]

yes any of these explosive compound movements

[@cfbaddict7284]

@@EBMproductions1 nice

[@EBMproductions1]

@@cfbaddict7284 Thanx i studied physio for a year if your new to wrestling i'd say woah take a year and do all compound lifts in the gym along and drill wrestling technique for that time period so you have a very powerfull base then add in some more explosive variants of the compound lifts keep wrestling and i believe you will grow a lot especially if diet is on point your doing some stretching later in your day after training and so forth

[@cfbaddict7284]

@@EBMproductions1 ive done it for a couple years, just trying to figure out the most effective exercises for it but thanks

[@EBMproductions1]

@@cfbaddict7284 easy answer is compound lifts although just drill wrestling itself man alongside some good coaches who can help you correct any mistakes and your golden

[@futbol1972]

What do u guys think of wrestling camps in the summer time? Do you think I should save my money instead and invest it in privetes 2 to 3x a week besides his wrestling practice? He is also lifting 3 to 4x a week with a private coach. my son is 160lbs a senior and wrestles for Clovis north.

[@AruMaLyon]

Got it, coach!

[@xxahmedmaherxx093]

im a 103 weight wrestler ik currently 88 pounds Im super weak and i cant do a pushup pull ups.Any tips to get stronger i want the 15 pounds of muscle

[@connermanningg]

XxAhmedMaherxX 0 look up calisthenics. I know it’s really tough but with some will, there will always be a way. I’m wrestling 106 at 92.8 pounds and I get thrown around. I’ve just recently started hitting the gym. Nice to see someone with a similar story

[@sjjdndndndhdhdjcbbd719]

Don't play fortnight ass much

[@cfbaddict7284]

I was like that freshman year and i was always weaker than my opponents(even the girls) its tough dude just try to get stronger do assissted pushups(on your knees) til you can do normal and do squats and situps, last year a couple of my opponents told me that i was the strongest 112 that they have wrestled all year

[@ZEvenEsh]

Nobody stopping you from eating more and calisthenics! But, it's free so you don't respect the info. Get a Coach, find a great strength coach and sign up!

[@ВахрамейАрсеналГринч]

thanks

[@anthonybutler8911]

Power cleans & Hand Cleans for explosiveness??? @ZachEven

[@cfbaddict7284]

That will do it!

[@dondawati4345]

Hey man...how do u takedown a bigger heavier guy?

[@ZEvenEsh]

Better Technique, more strength, more speed.

[@trashcancollectorjoeleaves3239]

Test e , Winny and dbol;)

[@IcyBandicoot]

Trash can collector joe Leaves this guy here

[@davidkellar6732]

I live on the ocean

[@thegeniusand7256]

What do u really need pushups for in wrestling?

[@YahuahsTroops]

TheGeniusAnd Well push ups are one of the fundamental calisthenic exercises that can be performed. How is a wrestler able to work on the bottom position if the wrestler has limited upper body strength.

[@folksurvival]

Staying off the matt

[@dondawati4345]

How many times should i sprint in a week??

[@ZEvenEsh]

2 x week, maybe 3 x week.

[@onurkalkan201]

Push ups pull ups burpees jump rope 30 min every day is good

[@WillioJeanPaul]

Where did you get the rope from?

[@ZEvenEsh]

There's a story behind everything. It was from original Blair Academy Wrestling Room!

[@jessemccoy9113]

Want me to find a hill in Florida? Yea for some reason I don’t know I just don’t think I’ll find one lmao

[@adrianmilian4273]

a lot of treadmills can be adjusted to make it more like a hill

[@bigmember5908]

who needs a subsitutde for a sandbag? it's like 5 dollars at a hardware store! then of course to make sure it doesn't loose any sand you have to mummify it with ducktape so that'sanother fw bucks but I mean 12 dollars tops and you can have a sandbag toworkout with for years

[@fihja9399]

Flex tape

[@danielavaldez932]

Imma start wrestling in my freshman year how do I start ? I’m 14 I’m 140

[@jakew7569]

Daniela Valdez I’m in the exact situation but I’m 180 pounds

[@l_is_for_ludin8542]

I’m a freshman in highschool rn my wrestling season is over. But I’m training for the next wrestling season. Start to work on your strength and conditioning cause those matches get you tired. start by getting better at your push ups, pulls ups, dips, and squats they’ll get you stronger. Just start with the basics.

[@ZEvenEsh]

Get to a local wrestling club and begin! Calisthenics and strength training. Prepare yourself by studying videos on youtube, technique videos - lots of opportunity for you!

[@prince_sach50]

I'm bout to start senior year as 180

[@slavichavoc397]

I'm 180 too But I'm starting next year as a beginner

[@andylin7841]

Hi Zach, Did I remember wrong that you said your daughter plays tennis? can you throw out some exercises for tennis? I mean...I guess it wouldn't differ than this ...

[@ZEvenEsh]

Oh yea! She is a Senior, video here: instagram.com/p/C-21CF8po1p/ At high school, brilliance w/ the basics. They need GREAT skill work to move the feet, racquet, etc. Tennis is a BIG skill sport so that Must be the focus! Also, acceleration / deceleration drills but also be strong enough to do those drills!

[@andylin7841]

@@ZEvenEsh big thanks! sorry i never really figured out a way to rate 5 star on each episodes...yet, I could only rate the show once.

[@andylin7841]

@@ZEvenEsh I can't remember what you said exactly but I did started a 15 min of conditioning 4x / week aside from lifting! Just kb swings or lunges / stairs for 15 min, not really tracking weight or sets or reps. Oh man...I'm so out of shape, I should keep raising my floor like what Jim Wendler often says about the high school kids. Do you think footwork drill in gym is a thing? Or just play on field/practice on field already gets the job down (those like...agility ladder, or like the footwork stuff). Sorry, dragging on, lastly. Sled push, very new to this, I love it; but I don't know how to use it. Am I doing few sets of high intensity like box jumps training; am I moderate speed going for distance for conditioning, or heavy work with slow speed (I recall Joe DeFranco said something against it, or he only had problem with people pushing heavy sled without full stride, maybe). In simple terms do I just view sled push like running/jumping workout, vary between distance, intensity and duration? Happy Friday! 6 weeks out from my next tournament.

[@barkelj]

how many push ups do you have your wrestlers do ? and pull ups?

[@ZEvenEsh]

Kell Relentless Hey buddy, it depends on their level of strength, the stronger they are the more they can handle, the workouts are all different and based upon their independent level of strength

[@FiFiTech]

jumping rope on grass also would not be so hard on your ankles

[@deonsavage9974]

Legs?

[@ZEvenEsh]

Anything you pick up from the ground = legs / full body.

[@blakeh5360]

Leg lifts, 6 inches off the ground, hand on the back of you head or under you butt

[@sjjdndndndhdhdjcbbd719]

@@blakeh5360 don't put them under your but it makes it easier

[@blakeh5360]

@@sjjdndndndhdhdjcbbd719 I know, but I said behind your head OR under your butt, under your butt if your a beginner to it, or if you have a hip that hurts/is a little messed up

[@sjjdndndndhdhdjcbbd719]

@@blakeh5360 oh k

[@alexdenyakin5661]

Planks for core strength

[@b00tz99]

Alexandr Denyakin the plank is probably the worst core workout

[@bigmember5908]

if you are doing pushups you are planking.....

[@kev4850]

Alexandr Denyakin just do situps, crunches, or pushups will help

[@sjjdndndndhdhdjcbbd719]

@Eyre Borne scissors

[@escobarrich8753]

Weighted 6 inches

[@austinwynn9496]

Make a hill

[@Nick-pm2nj]

The amount of people who can’t do push ups is honestly sad

[@ZEvenEsh]

Yes, agreed. MANY think training has to be crazy, fancy, etc to be effective. But even at D1 level, the wrestlers had to be told to squat ALL the way down, on pull ups, STRETCH arms all the way at bottom, on Push Ups, d NOT sag your abs / core. Basics with Brilliance FIRST!

[@theonlyEYEBROWKING]

What about squats?

[@MrJordanConnolly]

Hill sprints will build strong/ poerful legs on top of conditioning. But he has another top 3 video including handstand/ regular push-ups, rope climbs and jump squats

[@theonlyEYEBROWKING]

+Jordan Connolly oh ok thanks

[@isthiaquechoudhury6632]

👌👌👌

[@johnserafano1205]

You talk a lot - good content but man... ;)

[@tariganpolin5884]

And we here not to listen you talking about.

[@onurkalkan201]

Push ups pull ups burpees jump rope 30 min every day is good