Strength & Power for WRESTLING (Programming guide) 

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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.

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

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!

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.

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!

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

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

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

Can you make a Program with exercises for mma?

You are the best. Thank for everything 😇💪

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

This should be a staple for periodization. Great video

extremely underrated Thank you so much🙏

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

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

Brilliant stuff

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

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

How does this have so little views. Great job.

Solid Info Sir Thx.

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

Excellent

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

thank u sir .

Leverage is key.

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)?

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

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

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

thx

Please make a schedule training for judo

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

very helpful video, ur channel will grow well inshallah

Can you make a program training regiment for tetherball?

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

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 😅)

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

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

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

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?

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?

What would be a sample for off season boxing?

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

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

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

I'm still waiting for my Saman Afro Shirt.

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

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

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

How many sets and reps do we do

skate program guide pls

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

"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.

Will these workouts also be applicable for BJJ?

prilepins chart !!

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.

Is grappling considered wrestling ?

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.

15:20 Laughs in NASAD

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

Whatsyour background? Did you wrestle?

It sounds almost like an university course

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

Workout like a football player