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Partner Strength and Conditioning For Wrestling by Pat Smith
- Get creative outside of the weight room as you focus on becoming more effective at throwing and lifting bodies instead of iron
- Understand the importance of mobility for wrestling and utilize core building calisthenics to be both mobile and strong
- Incorporate a series of gymnastics-style exercises into your routine such as different kinds of rolls, handsprings, slides, and so much more
- Focus specifically on the core with workouts like partner sit-ups, neck lifts, and partner throw-downs and work to get stronger as a team
- Check out wrestling-specific lifts and see how the motions of these exercises translate to greater strength on the mats when it comes to taking care of business
Course Content
Volume 1
CHAPTER TITLE
START TIME
Intro | 0 |
Footwork drills | 1:13 |
Calisthenics and mobility - Counter balance squats | 5:17 |
Gut wrench hip pop | 7:04 |
Bridge down the wall | 9:54 |
Back arch with partner | 12:28 |
Walk around the head | 13:59 |
Jumps - Ski jumps | 18:23 |
Frog leap | 20:50 |
Volume 2
CHAPTER TITLE
START TIME
Gymnastics - Back arch | 0 |
Kick over kick back | 2:14 |
Forward roll | 4:59 |
Diving forward roll | 5:58 |
Hand spring | 7:41 |
Hood slide | 9:05 |
Back to backflip | 10:16 |
Core - Partner sit ups | 11:20 |
Neck lifts | 13:41 |
Bridge 3 ways | 15:45 |
Partner throw downs | 16:42 |
Houck ups | 17:38 |
Gut wrench squeeze iso | 20:08 |
Bear crawl variations | 24:09 |
Volume 3
CHAPTER TITLE
START TIME
Lifts and strength - Marriage carry curls | 0 |
Double under strength | 3:25 |
Duck under | 7:45 |
Finishing takedowns | 9:34 |
Bear hug twist | 11:27 |
Reverse lift | 13:27 |
Side lift | 16:17 |
Straight lift | 18:34 |
Good mornings | 20:57 |
Squats | 23:49 |
Lunges | 25:06 |
Fireman twist | 29:30 |
Wheeler barrow push ups | 31:32 |
Handstand push-ups | 34:38 |
Applications | 35:33 |
Outro | 41:51 |
- Get creative outside of the weight room as you focus on becoming more effective at throwing and lifting bodies instead of iron
- Understand the importance of mobility for wrestling and utilize core building calisthenics to be both mobile and strong
- Incorporate a series of gymnastics-style exercises into your routine such as different kinds of rolls, handsprings, slides, and so much more
- Focus specifically on the core with workouts like partner sit-ups, neck lifts, and partner throw-downs and work to get stronger as a team
- Check out wrestling-specific lifts and see how the motions of these exercises translate to greater strength on the mats when it comes to taking care of business
Course Content
Volume 1
CHAPTER TITLE
START TIME
Intro | 0 |
Footwork drills | 1:13 |
Calisthenics and mobility - Counter balance squats | 5:17 |
Gut wrench hip pop | 7:04 |
Bridge down the wall | 9:54 |
Back arch with partner | 12:28 |
Walk around the head | 13:59 |
Jumps - Ski jumps | 18:23 |
Frog leap | 20:50 |
Volume 2
CHAPTER TITLE
START TIME
Gymnastics - Back arch | 0 |
Kick over kick back | 2:14 |
Forward roll | 4:59 |
Diving forward roll | 5:58 |
Hand spring | 7:41 |
Hood slide | 9:05 |
Back to backflip | 10:16 |
Core - Partner sit ups | 11:20 |
Neck lifts | 13:41 |
Bridge 3 ways | 15:45 |
Partner throw downs | 16:42 |
Houck ups | 17:38 |
Gut wrench squeeze iso | 20:08 |
Bear crawl variations | 24:09 |
Volume 3
CHAPTER TITLE
START TIME
Lifts and strength - Marriage carry curls | 0 |
Double under strength | 3:25 |
Duck under | 7:45 |
Finishing takedowns | 9:34 |
Bear hug twist | 11:27 |
Reverse lift | 13:27 |
Side lift | 16:17 |
Straight lift | 18:34 |
Good mornings | 20:57 |
Squats | 23:49 |
Lunges | 25:06 |
Fireman twist | 29:30 |
Wheeler barrow push ups | 31:32 |
Handstand push-ups | 34:38 |
Applications | 35:33 |
Outro | 41:51 |