Weight-Lifting for Wrestlers

 12x12 6-minute Wrestler Weight-lifting routine

• Designed to be done with a single weight bar (e.g. 40 lbs), same weight for all exercises
• Do one set of 12 repetitions of each of the 12 exercises below. (Hence: “12 by 12”)
• You should do this in 6 minutes +/- 30 seconds.
• If it takes less than 5-1/2 minutes, add weight the next time.
• If it takes more than 6-1/2 minutes, you can remove weight the next time.
• Do quickly but properly, without taking a break.
• Background: This routine was supposedly designed by an Oklahoma or Iowa doctor for his wrestler son. It is designed to be an intensive, constant, six minutes of exercise. The exercises are reasonably balanced with a number of exercises specifically inspired by and designed for wrestlers.
• Track your progress by noting the weight used each day; increase when the current weight gets too easy.

Exercises

Dead Lifts	Lift weight from ground to hips (keep your back straight! lift with hips)
Reverse Curls	Basic curls w/ palms facing away; standing, lift bar from thighs to chest
Squats Bar	behind neck, squat (protect knees! don't squat too far)
Bend Overs	Standing with weight behind neck, bend forward ("Good Mornings")
Side Bends	Standing with weight behind neck, bend to each side
Toe Raises	Standing with weight behind neck, stand on toes (not too fast)
Lunges	Stand w/ bar behind neck, "lunge" (big step) forward, alternate L/R
Regular Curls	Basic curls w/ palms face-up; standing, lift bar from thighs to chest
Bent-over Rowing	Bend forward at waist with hands apart; rowing with weight
Upright Rowing	Standing upright with bar at thighs & hands apart; pull to chest
Overhead Press	Standing with weight in front at shoulders; press overhead
Bridge Press	From a wrestler's bridge (head on pillow or mat); do "bench press"

Weight-lifting for wrestling 

by Doug Weiss, Swarthmore Trainer (1980; last revised: 11/21/93)

• Designed for Nautilus-type equipment, especially for "pull-down" exercises, for those exercises that require weights
• Intended to be done fairly quickly (20-35 minutes)
• Do four sets of the exercises below (in order!):
• 1st set do 6 repetitions (this is like a warm-up)
• 2nd set do 8 repetitions
• 3rd set do 10 repetitions
• 4th set do 12 repetitions
• Designed to strengthen opposing muscle groups. 
• You should choose a weight for each exercise that you can do all of the repetitions for each set, burning out on the last set. i.e. You are supposed to choose a weight for each exercise that you can do for all four sets in a work-out session. e.g. If you should choose 50 lbs for Upright Rowing, you would use that weight for all four sets. 
• You should chart your progress by simply noting the weight that you used for each day for each exercise, and gradually increase the weight as it gets easier to finish the routine.

Exercises

Abdominals	Sit-ups--no weights, just reps--e.g. 15,20 per set
Arm Curls	Sitting-regular curl, palms up
Triceps Extensors	Standing w/ pull-down, start w/ arms bent in reverse-curl position--hands at neck (i.e. start "curled" or bent), extend to 90∞ from waist
Posterior Lats	Standing, hands above you (spread or close?), pull-down in front to chest
Shoulder Press	Regular upright press; using bench press machine, sitting & facing weights
Hip Flexor	No weights, reps--Rest on arms with legs dangling, lift legs to 90∞ in front
Upright Row	Standing upright with hands close together, pull bar from hips to chin
Rev Shoulder Press	Reverse upright press, sitting and facing away from weights.
Anterior Lats	Behind pull-down; hands apart behind head, pull bar down to behind neck
Bench Press	Regular bench press
Shoulder Shrug	Hold weights at thighs, shrug shoulders
Wrist rolls	reps e.g. 2; w/ a bar-rope-weights setup) Hold hands in front 90∞ w/ body