CORE TRAINING FOR WRESTLING

By: Dickie White

Copyright 2013 by Dickie White. All Rights Reserved.

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Limits of Liability/Disclaimer of Warranty:

This manual is designed to provide information in regards to the subject matter covered. It is provided with the understanding that the author is not rendering medical advice or other medical/health services. You must consult your physician prior to starting any exercise program or if you have any medical condition or injury that contraindicates physical activity. These exercises and programs are designed for healthy individuals and the content is not intended to be a substitute for professional advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read. The author shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this Ebook. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician. Mention of specific companies, organizations, or authorities in this E-book does not imply endorsement by the author.

Copyright Notices:
This book contains material protected under International and Federal Copyright Laws and Treaties. All rights reserved. Copyright 2013 by Dickie White. Any unauthorized transfer, use, sharing, reproduction, sale, or distribution of these materials by any means, electronic, mechanical, or otherwise is prohibited. No part of this manual may be reproduced in any form whatsoever, without the expressed written consent of the author. Published under Copyright Laws of the Library of Congress of The United States of America, by: Dickie White 2 Tracy St. Binghamton, NY 13905 Got-Dickie@Hotmail.com

Copyright 2013 by Dickie White. All Rights Reserved.

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Intro to Core Training for Wrestling

If theres one word thats gotten all the attention in the fitness/strength and conditioning/performance industry over the last few years, its core. Different trainers and coaches have different definitions of it; I use the term to encompass the muscles of your waist (ab muscles and low back/spinal erectors). This new term that, in my opinion, is just an all encompassing word for abs and low back, has led to miraculous discoveries in new ways to functionally train your body. I used quotes around miraculous because most recent research is suggesting that new age functional core training methods (like putting athletes on unstable surfaces forcing them to balance and stabilize while performing an exercise) are not any more effective at activating and firing the abs/low back than simply putting them under a heavy squat, deadlift, barbell overhead press, or other exercise where the athlete has to stabilize their core to maximize efficiency and safety of the exercise. In fact, a 2009 study performed by Jeffrey Willardson at Eastern Illinois University and published in the International Journal Sports Physiology Performance concluded that during whole body, intense weight training, one must stabilize the core muscles to perform the exercises and the capacity for maximal core muscle activation actually decreases when people exercise on unstable surfaces! This is just the opposite of what these functional core trainers have been telling you!! So whats a wrestler to do? When looking for new training methods and principles, I like to stick to a phrase one of my best professors always reiterated to me- dont reinvent the wheel. If you want a super strong, bulletproof core, just look to see what people with what you want are doing. Without getting into a big debate on who has a stronger core lets just assume that Professional Strongmen and Powerlifters have the strongest cores in the world. Both athletes put hundreds, if not 1000+ pounds on their backs regularly and either walk with it (various walking events in Strongman including the Yoke and

Copyright 2013 by Dickie White. All Rights Reserved.

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Farmers Walk) or squat it (car squat for Strongman, competition squat for Powerlifter). Not to mention the stress on their cores during deadlifts, Atlas Stone Lifts, etc. Needless to say, Strongmen and Powerlifters undoubtedly have the strongest cores on the planet. Because Ive had the pleasure of knowing and training with some Professional Strongmen and Powerlifters, Ive been able to pick their brains over time. Not only has their knowledge and input helped me improve my competition lifts (to the tune of 500+ pounds added to my 3 lift total in just over 3 years), but it has greatly improved the training and performance of the wrestlers I train. So whats the big secret for an unbreakable core? Heavy duty exercises for 6-15 reps. Think about it- if your goal was to strengthen your biceps, would you go to the gym and do 4 sets of 50 curls? No, youd pick up a heavy weight and lift it for lower reps. Your abs are no different than the other muscles in your body, so dont train them any differently. Pick a few exercises each time you go to the gym, train them hard, and move on just like you would with any other muscle group or workout. Alright, now that Im done with my little rant, lets get into how I categorize the ab exercises Im about to introduce. There are four main components that I look to target with my core training. They are extension, flexion, lateral (side bending) movement, and rotation. While each category has a few specific benefits in regards to improving your performance on the mat, as a whole these core exercises will all help you in a few important areas. First, for those with lower back pain/discomfort, strengthening the core with these exercises may decrease and even eliminate your back pain. If you experience any pain during any of these exercises stop immediately and try another option. Second, these exercises will provide you with a much more rigid core that will be very resistant to your opponent trying to sprawl on you when youre in on a shot. Ultimately, this will lead to more shots that you score instead of stalemate. Finally, a stronger core will help you lift heavier weights in the weight room,

Copyright 2013 by Dickie White. All Rights Reserved.

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especially in exercises where you have to carry the load with your core (deadlifting, squatting, overhead pressing, etc.). For each category I have a few tried and true favorites that I use regularly with the wrestlers that I work with. Ive found to be the best for building the super strong core youve been looking for. For more information on the current core training I have the wrestlers I train follow visit my blog- Wrestler-Power.com

Copyright 2013 by Dickie White. All Rights Reserved.

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Flexion Exercises

GHR (Glute Ham Raise) Situp

Setup: Position the footplate of a GHR to a distance from the pad which will allow your legs to be in a straight position while sitting on the pad. Execution: Sit on the pad of the GHR and hook your feet into the footplate. Lean back until your body is parallel to the ground and sit back up. Keep your legs straight the entire time. Start by crossing your arms across your chest as you perform the exercise. As you get stronger, you can begin to place your hands behind your head. Finally, once you are strong enough to perform controlled reps with your hands behind your head you can add resistance to the exercise by holding a dumbbell or a plate behind your head.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Ab Wheel
Setup: Kneel on the ground or on a pad and grab the handles on the ab wheel. Execution: Move the ab wheel away from your body as you lower your hips and shoulders simultaneously toward the ground keeping your core parallel to the ground throughout. Although you should shoot to be fully extended at the bottom (your body from your knees to your hands just hovering over the ground), go as low as you can while maintaining this position before returning to the start by squeezing your abs to pull yourself back up.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Decline Situp
Setup: Adjust a decline situp to a height appropriate to your level of strength. The steeper that the decline is, the harder the exercise will be and vice versa. Execution: Lower yourself under control until your upper back lightly touches the pad. Squeeze your abs and return to the starting position. Start by crossing your arms across your chest as you perform the exercise. As you get stronger, you can begin to place your hands behind your head. Finally, once you are strong enough to perform controlled reps with your hands behind your head you can add resistance to the exercise by holding a dumbbell or a plate behind your head.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Pulldown Abs
Setup: Attach a pulldown ab strap or rope to the top pulley of a cable machine or anchor a band on the top bar of a power rack. Position yourself accordingly with whatever device youre using (arms through the straps, or grap the rope or band with your head in between). Execution: Pull straight down by contracting your abs. Avoid driving your hips back in order to pull the weight down. This will take stress off your abs and the exercise will lose its effectiveness. If, for whatever reason, your gym doesnt have a tricep rope, a towel will work just as well.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Hanging Leg Raise

Setup: Lock the hanging leg raise straps onto the top of a power rack. Position your arms in the straps. Lift your feet slightly off of the ground so you are hanging on the straps. Execution: Bend at your knees and lift them as high as you can toward your chest. Return them to the starting position in a slow, controlled manner so as to prevent your body from swinging. Repeat for the desired number of reps. Once you are strong enough to perform this exercise with bent knees, try the straight legged version.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Lateral Exercises

Dumbbell Side Bend

Setup: While standing, grab a dumbbell with one hand and hold it at your side. Execution: Lean to the side that youre holding the dumbbell in an attempt to touch the side of your knee (if youre holding the dumbbell in your right hand lean to your right as you move your hand toward the side of your right knee). Return to a standing position once youve reached the bottom of the exercise. Keep in mind that the bottom portion of the exercise is going to be individually specific. Go as low as you can while maintaining an upright posture. Do not compromise your posture to achieve a greater range of motion with this exercise. Simply go as low as your body will allow and return. You should feel a stretch in the oblique opposite the side on which youre holding the dumbbell.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Suitcase Deadlift
Setup: Load a Hammer Curl bar with your desired starting weight and stand next to it so that it to either side of you (whichever side you want to start with). Squat down and grab the middle of the handle. Arch your back and drive your chest up. Execution: Begin the exercise by performing a deadlift. Continue to drive up until you are fully standing upright. When youve reached the top of the exercise, return to the starting position, reset your arch and repeat for reps. Make sure to keep your chest tall and back flat throughout the movement and also be sure to take the time to pause in between each rep so you can reset your back arch. We use a hammer curl barbell at my gym because its shorter and therefore cuts down on the potential for the having balance issues you may have with a standard seven foot bar. If you do not have access to one, an EZ curl bar works ok, or you can just use a dumbbell if need be.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Kettlebell Windmill
Setup: Position a Kettlebell overhead by cleaning and then pressing it so that your arm is locked out and the Kettlebell is directly over your shoulder. Rotate both of your feet so that your toes are pointing away from the Kettlebell (ie if it is in your right hand, point your toes to the left). Execution: Begin to lower your upper body to the ground by driving your hip in the opposite direction of where your toes are pointing while simultaneously sliding your free hand down the inside of your lead leg. Keep your legs straight as you continue to lower yourself under control until you can touch the ground. Obviously, if you are not flexible enough to touch the ground, dont force yourself to do so which will cause a break in your form. As your flexibility improves work toward lowering your hand so that it is flat on the floor before returning to the start. To maximize your flexibility, it is recommended by most Kettlebell experts to focus on driving your hip as far back as possible. Also, be sure to look up at the Kettlebell throughout this exercise. It may sound like a silly rule to follow, but believe me, this trick helps you to stabilize it overhead and greatly reduces your risk of injury.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Cable Side Bend

Setup: Position a single handle attachment in the lowest position on a Functional Trainer or an adjustable cable column. Stand alongside the machine while holding a single handle with the hand nearest to the machine. Step away from the cable column so that the weight youre lifting is slightly off the stack. Execution: Lean to the side opposite the machine in an attempt to touch the side of your knee with your free hand. Return to a standing position once youve reached the bottom of the exercise. Keep in mind that the bottom portion of the exercise is going to be individually specific. Go as low as you can while maintaining an upright posture. Do not compromise your posture or lean away from the machine to achieve a greater range of motion with this exercise. Simply go as low as your body will allow and return.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Rotational Exercises

Cable Ball Lift

Setup: Position a single handle attachment in the lowest position on a Functional Trainer or an adjustable cable column. Stand alongside the machine while holding a stability ball. Grab the handle with the hand opposite the handle (so if the handle is on your left side grab it with your right hand). Execution: Begin in a quarter squat position. Squat up while simultaneously rotating back and away from the machine until you are fully extended. Lower the weight back to the starting position and repeat for reps. Maintain a flat back throughout this exercise by focusing on keeping your core tight

throughout.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Band Arm Spin

Setup: Choke a band on a power rack at chest height. Grab the band toward the end with a double overhand baseball grip and step away from the rack so there is tension in the band. Execution: Rotate your feet and hips so that your body is now facing away from the band and snap your torso down. This movement should resemble the Sledge Hammer Strike to a Flipping Tire. Return to the starting position and repeat to the other side. Maintain your balance throughout this exercise by working hard to prevent the band from pulling you out of position.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Band Twist
Setup: Choke a band on a power rack at chest height. Grab the band with both hands with your fingers interlocked together. Stand sideways to the rack and step away so that there is tension in the band. Execution: While holding onto the band, rotate as quickly as possible away from the rack until your chest is facing away from the rack. Return to the start under control and repeat.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Grappler Rotations
Setup: Grab the bar in the grappler with a double overhand baseball grip. Execution: Rotate the bar to one side of your hips. As soon as you reach this position quickly rotate it back to the other side. Repeat for reps focusing on increasing the speed at which you rotate and keeping your core tight and back flat throughout. Avoid bending at the knees and using your legs to create power and instead focus on doing this exclusively with your rotational core power.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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Extension Exercises

Reverse Hyper
Setup: Position the strap behind your ankles. Hop up to the machine so that your hips are against the pad and your legs are perpendicular to the ground. Grab the handles and drive your abs out. Execution: Squeeze your glutes and hamstrings and raise your feet up until your shoulders, hips and ankles are in a straight line. Depending on how tight you keep your chest to the pad, you should be close to being parallel to the ground. Hold the top position for two seconds before lowering the weight to the starting position under control and repeating for reps.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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GHR/Roman Chair Back Extension

Setup: Position the footplate of a GHR at a distance from the leg pad that puts your hips just past the leg pad when you are at the bottom of a Glute Ham Raise. Get onto the GHR and extend your body out so that you are parallel to the ground. This is the starting position. Execution: Begin by lowering your upper body toward the ground while keeping your chin and chest up. Lower yourself until you get a stretch in your hamstrings or the machine prevents you from going any further because the top of the leg pad will be touching your stomach. Return to the starting position as you tuck your chin to your chest. Doing this will prevent you from hyperextending at the back. Remember to keep your back flat throughout this exercise. Focusing on chest and chin up as you lower yourself will help.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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45-Degree Back Extension

Setup: Position the leg pad of a 45-degree back extension at a distance that positions the top of your hip just over the pad. This will allow you to maintain a flat back throughout the exercise. Get into position on the machine by putting your feet against the footplate and your thighs against the leg pad. Lock out your core so that your shoulders, hips, and ankles are all in a straight line resulting in your body being 45-degrees in relationship to the ground. Execution: Begin by lowering your upper body toward the ground while keeping your chin and chest up. Lower yourself until you get a stretch in your hamstrings or the machine prevents you from going any further because the top of the leg pad will be touching your stomach. Return to the starting position as you tuck your chin to your chest. Doing this will prevent you from hyperextending at the back. Remember to keep your back flat throughout this exercise. Focusing on chest and chin up as you lower yourself will help.

Copyright 2013 by Dickie White. All Rights Reserved.

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Copyright 2013 by Dickie White. All Rights Reserved.

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