Let me ask you a question you've probably thought about while watching a match: Why does a wrestler who looks strong and works hard still get out-muscled or gas out in a tough scramble? They hit the gym, they're not afraid of hard work, but when it comes down to it, they can't seem to use that strength to control a high-level opponent. It's one of the most frustrating things for a wrestler and their parents to witness. The answer usually isn't about lifting more weight or running more sprints. The answer is about plugging the "energy leaks." Your Wrestler's Energy Tank Imagine your athlete's body has a finite amount of energy for a match—let's call it a 10-gallon gas tank. Every single thing they do, from a takedown to just holding position, uses some of that fuel. Now, an athlete with elite technique—what I call a "skilled mover"—is like a hyper-efficient engine. They can execute powerful moves using just a little bit of fuel. But an athlete with poor technique is like an engine with a massive fuel leak. Every move they make, even the small ones, wastes a ton of energy. They're burning through their 10 gallons way too fast. That's why they look strong for two minutes and gassed for the next four. They're literally wasting their power. The Wrestler's Paradox: The Battle Between Intensity & Technique So, what determines if energy is used productively or just wasted? The skill level of their technique. And here we run into a huge problem, a paradox that every wrestler faces: To dominate, you have to perform with high intensity (or Power, which is simply how much work you do in a certain amount of time). But the two biggest enemies of good technique are speed and fatigue—the very byproducts of intensity! The faster and more tired you get, the more your technique wants to break down. But you need good technique to work at the highest intensities without gassing out! This is the trap where most athletes get stuck. They try to "go harder," but their sloppy movements just make them more tired, not more effective. The Solution: Building Masterful Movers in the Gym So how do we fix this? We stop treating strength and conditioning like a chore and start treating it like a skill practice. Good movement technique is built on a foundation of four key components: Coordination, Accuracy, Agility, and Balance. Without these, you can't truly express power. This is exactly why my programs are built on a foundation of movements like the Olympic Lifts: the Clean, the Jerk, and the Snatch. Why these specific lifts? Because they are the ultimate teachers of applying maximum force efficiently. There is no other way to move a heavy barbell from the floor to overhead quickly without mastering the skill of movement. They force an athlete to coordinate their entire body—from toes to fingertips—to work as one powerful, efficient unit. They teach an athlete how to find the most optimal, powerful position for their body. They learn to create a perfect "bar path"—the most efficient route for the barbell to travel. The Payoff: How a Better Clean Creates a Better Wrestler Here's the connection that most people miss: Mastering the bar path of a lift directly transfers to mastering your ability to move another human being on the wrestling mat. When your wrestler masters the skill of a Power Clean, they aren't just getting stronger. They've literally programmed their body's nervous system to:
Sound familiar? That's the exact same sequence needed to powerfully drive through an opponent for a double-leg takedown. Productive force on the mat has two limitations: fatigue and technique. By becoming a skilled mover in the gym, we dramatically improve technique, which in turn reduces wasted energy and pushes back fatigue. Your wrestler is not getting the most out of their S&C program until they become proficient in these universal movement skills. An athlete needs technique for power, and they need power for elite performance. It all starts with skill. This is a core philosophy I teach. If you want the complete system that shows you how to build these skills, which lifts to prioritize, and how to structure a full training plan around this principle, it's all laid out in my manual. My "The Complete Wrestler: The Off-Season Training Manual" provides the step-by-step blueprint to stop wasting energy and start building true, transferable power. Coach Dane Whitted Champion's Path www.champions-path.com
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A question I get all the time from parents and wrestlers is, "What does elite training actually look like, day-to-day?" They know mat time isn't enough. They know they need to be in the gym. But they're often lost in a sea of random workouts, seeing little real progress. So today, I’m pulling back the curtain. I’m giving you a sample 3-day training block straight from the Champion's Path playbook. Thisis what it looks like to train with purpose, to build a complete athlete. A Coach's Mindset Before You Read On: Let's be clear. This isn't just three days of "working out." This is a concentrated block of training. Every single rep has a purpose. Every session is a chance to get 1% better. The goal isn't just to get tired; it's to get better. I expect athletes to attack each piece with intensity and perfect technique. Don't skip the warm-ups. They are not optional; they are preparation for elite movement. And track everything: loads, times, rounds, reps. This is how we prove we're making progress. Now, let's get to work. DAY 1: MONDAY – Full Body Power & Explosiveness Today is all about building that explosive, full-body power that makes a wrestler dangerous from any position. We're teaching the body to be a weapon by focusing on Olympic lift variations and high-intensity work capacity. A. General Warm-Up (5-10 mins):
B. Specific Warm-Up / Skill Primer: Clean Technique (10 mins):
C. Strength/Power: Squat Clean Complex (15-20 mins):
D. Conditioning: "The Gauntlet" v2 (18-Minute AMRAP):
E. Cool-Down (5-10 mins):
DAY 2: TUESDAY – Absolute Strength (Push/Pull) & Anaerobic Threshold Today we shift from pure explosion to building raw, usable strength. This is about building the "armor" and the horsepower that allows a wrestler to control their opponent. Then, we test that anaerobic threshold with a classic all-out sprint. A. General Warm-Up (5-10 mins):
B. Specific Warm-Up: Press & Pull Prep (5-10 mins):
C. Strength: Upper Body Push/Pull (20-25 mins):
D. Conditioning: "Fran" (For Time):
E. Cool-Down (5-10 mins):
DAY 3: WEDNESDAY – Lower Body Strength & The Mental Forge This is a foundational day capped off with a serious mental test. We build the engine of all athletic movement – strong legs and hips – with the king of all lifts. Then, we step into what I call "The Forge." A. General Warm-Up (5-10 mins):
B. Specific Warm-Up: Squat Prep (5 mins):
C. Strength: Back Squat (20 mins):
D. Conditioning: "The Forge Chipper" (For Time):
E. Cool-Down (5-10 mins):
This Isn't Random, It's a System
Notice the pattern? We hit full-body power, absolute strength, different types of conditioning, and direct mental tests, all in three focused days. This isn't just a collection of hard workouts; it’s a small piece of a larger system designed to build a balanced, resilient, and dominant wrestler. This 3-day block gives you a real taste of what elite, purposeful training looks like. But it's just one piece of the puzzle. If you're ready to stop guessing and want the complete, year-round system that shows you how to structure this training, what benchmarks to aim for, and how to build a wrestler who is prepared for anything, then you need my manual. My "The Complete Wrestler: The Off-Season Training Manual For Wrestlers Who Want To Dominate" lays out the entire blueprint. ➡️ Get Your Off-Season Blueprint Here for Just $47 Now, go get to work. Coach Dane Whitted Champion's Path www.champions-path.com www.champions-path.com We talked recently about how important it is for wrestlers to see their progress, especially in their strength work. But let's shift gears to another massive piece of the puzzle, one that's often misunderstood: CONDITIONING.
We’ve all seen it, right? A wrestler looks great for the first period, maybe even two. They’re skilled, they’re strong. But then, that gas tank just hits empty. Their shots get sloppy, their stance breaks, they get taken down by moves they’d normally stuff. It’s heartbreaking for them, and frustrating for parents and coaches. Often, the first thought is, "They just need to run more sprints!" or "More live wrestling!" And while those things have their place, they often don't address the full spectrum of what elite wrestling conditioning truly demands. The Common "Conditioning" Traps:
What REAL Wrestling Conditioning Looks Like (A Peek into the Champion's Path): Building a truly relentless motor for wrestling means training smarter, not just harder in a general sense. It involves:
This systematic approach to conditioning is how you build a wrestler who doesn't just survive the third period, but owns it. It’s how Andrew could still be sharp and execute in overtime of his State final. Stop Leaving Their Gas Tank to Chance. If your wrestler is consistently gassing out, it might be time to look critically at their conditioning program. Is it truly preparing them for the unique demands of wrestling, or is it just making them tired? My "The Complete Wrestler: The Off-Season Training Manual For Wrestlers Who Want To Dominate" details how to build this kind of multi-faceted conditioning. It includes specific workout examples, benchmark Metcons to test and improve their engine, and explains how it all fits into a balanced off-season plan alongside strength development. The goal is to build a motor that’s as skilled and powerful as their technique. Ready to Build an Unbreakable Engine for Your Wrestler? Get the Manual Here! If you're tired of seeing your wrestler fade when it matters most, let's look at building their conditioning the right way. Keep pushing that pace, Coach Dane Whitted Champion's Path www.champions-path.com Let's talk about something HUGE that gets missed a lot in kids' training, especially in a demanding sport like wrestling: how they feel about their progress.
We all want our kids to be tough, to push through adversity. But if their training constantly leaves them feeling defeated, like they're just spinning their wheels and not getting anywhere, something's wrong. That’s a fast track to burnout. Your kid's training, even when it’s brutally hard, should ultimately make them feel like they're winning – even if it's just a little bit, almost every single day. It should build them up, not just break them down. The Psychology of Progress: Why Small Wins Matter Big Time There's a lot of wisdom out there about human motivation, and one of the most powerful insights, often highlighted by thinkers like Dr. Jordan Peterson, is pretty simple: we get a huge chunk of our positive emotions – that feeling of happiness, drive, and engagement – from making tangible progress towards a meaningful goal. Taking a step forward, no matter how small that step might seem. Now, think about that in the context of your wrestler. Their big goal might be a state championship, earning a college scholarship, or simply being the absolute best version of themselves they can be on the mat. Those are awesome, inspiring goals. But how do they know they're getting closer to that big goal on a random Tuesday in October, or a tough Thursday practice in July? If the only feedback they get is whether they won or lost a live go, or if coach yelled a bit less (or more), it's a tough way to stay fired up long-term. The Common Pitfall: When Progress Becomes Invisible This is where a lot of well-meaning wrestling programs, especially those that only focus on mat time, can unintentionally drop the ball. Wrestling itself, in its daily practice form, can be tough to measure incrementally. A live scramble is chaotic. Did they really get 5% better at their high-crotch today? It’s hard to say with certainty. Kids can go weeks, even months, without any concrete, tangible proof that all their sweat and effort is actually paying off. And man, let me tell you from years of experience, that KILLS morale. That’s when you see that spark start to fade. That’s when the excuses start to creep in, the desire wanes, and sometimes, kids waste their potential and end up quitting the sport they once loved. The Fix: Make Progress Visible, Measurable, and Constant But here’s the good news: there’s a straightforward fix. It’s a core, non-negotiable part of how I train athletes, including how I brought up my own sons in this sport. We MEASURE EVERYTHING POSSIBLE, especially in their Strength & Conditioning. Why? Because S&C, done right, is incredibly measurable:
When you measure stuff consistently, you create almost daily opportunities for what we call Personal Records (PRs). That small PR – an extra 5 pounds on their squat, one more rep on their pull-ups, shaving a few seconds off a benchmark run – that’s the tangible proof. That’s the little dopamine hit that tells their brain, "Hey, what I'm doing is WORKING! I'm getting better!" That feeling, that knowledge of progress, is the fuel. It's what makes them want to come back to the gym tomorrow, eager to make the sacrifice of time and comfort, ready to push through the hard stuff again. Because they know, and they can see, that it’s leading somewhere. Setting Targets, Building Monsters When I coach, my athletes always have clear performance targets. For their lifting technique (because movement quality is a skill we measure too!), for their benchmark lifts, for their conditioning pieces. They know what they're aiming for. And I don't sugarcoat the "why." I tell them straight up: "When you hit these numbers, when you master these movements, you're on track to become an absolute monster out there. You'll be a beast, a formidable force that opponents will dread facing." Using those strong, emotional words isn't just hype; it connects the dots between the daily grind in the gym and that big, exciting vision of who they can become on the mat. It underscores the importance of hitting those targets. This approach gets kids physically stronger, and faster. It also builds unstoppable momentum, unshakeable belief, and a deep love for the process of improvement. Give Your Wrestler the Gift of Measurable Progress If you want your wrestler to stay fired up, to feel that constant sense of achievement, and to build the kind of resilience that lasts a lifetime, their training needs to provide these opportunities for daily and weekly "wins." My "The Complete Wrestler: The Off-Season Training Manual For Wrestlers Who Want To Dominate" is built around this very principle. It’s not just a pile of workouts; it’s a system designed with clear plans, measurable benchmarks for strength and conditioning, and a structure that allows wrestlers to see and feel themselves getting better, step by step. It shows them they're winning, long before they ever step out for that championship match. Because the truth is, those big victories on the mat are almost always built on thousands of tiny victories in the training room. Ready to Turn Your Wrestler's Training into a Progress-Making Machine? Get the Manual Here! I want to share a story with you. It’s one of those moments as a coach, and especially as a dad, that you never forget. It’s about my son, Andrew, at the State Championship finals. And it’s about a smile.
Andrew was in overtime. His opponent? A returning State Champ, a kid who was an absolute stud, multiple titles to his name, just seemed to smash everyone. Unbeatable, a lot of folks thought. The match was a grinder, back and forth, everything on the line. And then, in the thick of that overtime pressure, Andrew did something I thought was a little weird at first. He smiled. Just a quick, small smile. My heart was pounding, but when I saw that, a different kind of understanding hit me. He wasn't being cocky. He knew something. A few seconds later, the other kid, probably feeling that pressure, tried a desperate arm spin. Andrew was ready. Solid as a rock, he countered it perfectly with a go-behind. Two points. Match over. Andrew’s first State Championship. Later on, we talked about that smile. Andrew said he just knew he was going to win. He could feel the other kid breaking, mentally and physically. That smile wasn't just a reaction; it was a reflection of everything that had gone into getting him to that exact moment. So, how does a wrestler get to that point? That point of It wasn’t luck. It wasn’t just a good day. It was the result of years of consistent, complete training, especially during those critical off-season months. It was the culmination of what I call the Champion's Path 4 Pillars:
From the time my boys started, we implemented a complete program. Five days a week, every week, especially in that off-season "forge." Each day, they didn't just go to wrestling practice; they followed it up with dedicated strength and conditioning, tailored to make them better wrestlers. We implemented everything I lay out in my manuals. While many kids do their club or school practice and head home, that extra, focused work on all four pillars was our difference-maker. It’s how they went from getting crushed to becoming champions. That moment – Andrew's smile, the win – it wasn't just a victory on the mat. It was a victory for the system, for the dedication, for understanding that becoming a champion isn't about shortcuts. It's about building the complete athlete, from the ground up. If you're wondering how to give your wrestler that kind of an edge, that kind of deep-seated confidence and physical preparedness, it starts with a plan that addresses everything. Want to see the exact blueprint we used? My "The Complete Wrestler: The Off-Season Training Manual For Wrestlers Who Want To Dominate" lays out this entire system – the 4 Pillars, the Hierarchy of Movements, 3 full weeks of S&C workouts, and the performance benchmarks we aimed for. It’s everything your wrestler needs to make their own "smile" moment a reality. No matter what, remember that true development takes time and a smart, consistent approach. Keep pushing! How to coach without overstepping?
What does it mean to coach? A John Wooden book I have is titled “You Haven’t Taught Until They Have Learned.” As a dad coach I have lost my patience many times because my sons did not use a move from their training while competing in a tournament and it resulted in a catastrophic loss. Upon reviewing the film with them I would point out where their mistake was, and lose my cool. I would say harsh things like,”What’s the point in teaching you these things if you are not going to use them?” The problem with this tactic is the loss was my fault just as much or more than the boys’. The deal we have is I will do the coaching and they bring the effort. As far as anyone could tell my boys did their part. They went hard in training. And they went hard in competition. Therefore I had to take a deep breath, detach my emotions from the situation, and then redirect the post match analysis at myself. Where did my training curriculum fail? What weaknesses in my boys wrestling game did I create? And now how am I going to fix them? It is my responsibility to make sure my boys have learned. It is not enough to show a skill to an athlete, as a coach you need to make sure they understand and master it. It’s a common mistake to underestimate the number of physical and verbal repetitions are needed to be able to execute a move in a tournament match. The wrestler may look proficient and execute the movement on a compliant partner in practice, but their is a huge gap when it comes to being able to hit it on someone who does not want you to do it in competition. What is overstepping? Expecting your wrestler to perform at level that his training has not prepared him for. Wrestling is unforgiving. You will not find a short cut. You have to put in the time. There is a rule I use to remind myself of this concrete fact, it’s called the “10,000 hour rule”. Malcolm Gladwell discovered some very solid math when doing research for his book Outliers. He discovered if you want to be the best in the world at what you do it is going to take about 10,000 hours of beating on your craft. Which on average takes 10 years to complete. In my experience in the competitive sports world I agree with his finding. You may see some early success in wrestling, but if you are winning all of your matches, then you are in the wrong tournaments. There is always going to be somewhere at a higher level than you. Someone who has put in more time training, has more matches, and has put forth tremendous effort the entire way. Asking a wrestler with 3 years to defeat a 10 year wrestler who has won everything is unreasonable and overstepping. It won’t happen. So, when your wrestler loses. Take a deep breath. Detach your emotions. Analyze the variables. Figure out which variable is highly correlated to the loss, AND you can do something about it in the near future. For example, if your wrestler lost due to technique, don’t get mad at the boy during the tournament. Just take notes, then go back to the training room and fix the technique in the coming weeks. If your wrestler lost because he is a second year wrestler, and his opponent is a ten year wrestler, then just be patient. Your boy will be the ten year wrestler some day. What’s even more daunting is to learn overstepping in training. It really does take a trained mind and eye. A seasoned coach knows how much is enough, he knows what he could do when he use to train, he knows what the best in the world did with their training, and he knows what beginners can do in training before they break mentally and physically. You might say that’s impossible, and you are right, even the seasoned coach doesn’t know exactly to the rep, minute, and pound, due to the fact that every individual can handle different quantities of work. BUT, his educated guess is a million times better than the rookie dad/coach. This is where the rookie dad/coach has to eat some humble pie, do a ton of research and training himself, and or let the veteran coach do his thing. Alright, dads of wrestlers, here’s the bottom line: coaching our boys is a grind, just like the sport itself. It’s on us to make sure they’ve learned, not just been shown, and that means owning our part when they hit the mat and come up short. Losses sting, but they’re mirrors—showing us where our training fell apart, where we misjudged their readiness, or where we forgot that 10,000-hour rule. Take that deep breath, ditch the emotional baggage, and get back to work. Fix the technique, tweak the reps, and be patient—your boy’s ten-year mark is coming, and you’re the one paving the way. Overstepping’s easy; coaching smart takes guts and time. If you want to dig deeper into this—how to train without breaking them, how to analyze without yelling—I’ve got an online seminar this Thursday night at 8pm eastern time. Find it here: https://www.champions-path.com/store/p14/cp-seminar.html Drop in, bring your questions, and let’s figure this dad-coach thing out together. See you there. -Coach Dane Whitted Mastering the push-up is essential for building upper body strength. Here are key insights to improve your technique:
Hand and Elbow Position
Execution Tips
Modifications for BeginnersIf you find it challenging:
Common Mistakes Keep your butt down! A straight body alignment is vital for an effective push-up. Warm up
1 Round 15 Air Squats 15 Cobra to Downward Dogs 15 Toes to Sky 10 Each: Shoot Sprawl Shoot Scramble Drill (sprawl, sit-out, hip heist, circle, shoot) Forward Roll Back Roll Cartwheel Handstand Walk Front Handspring Bridge Flip Bridge Flop Kip Ups Technique Drills 10 Each From Bottom: Turn Ins Switches Stand-Ups From Top: Tight Waist Arm Chop Spiral Ride Ankle Ride Pins: Crossface Cradle Near Side Cradle (Bow and Arrow) Arm Bar Half Nelson From Neutral: Pummel (3 swims + 1 Duck Under) Double Leg Single Leg Firemen's Carry Shoot Sprawl Reaction with Partner Snap Down Go Behind Breakdown of the day Pin of the Day Escape of the Day Live Wrestling 10 minutes minimum total 10 Rounds 1 minute on, :30 sec off Cycle through these starting positions: Neutral Leg Riding Re-bar Head Inside single (both wrestlers on knees) Front Head Lock Cow Catcher Referees Position Strength: 5-3-1-20 Back Squat *Work up to a heavy single. Then do one back off burnout set of 20. The set of 20 should feel terrible. Use to it build mental toughness. The same mental toughness required to go for one more takedown in the third period when you have nothing left. Metcon: 5 Rounds 2:00 Airdyne Bike 2:00 Rower *This is suppose to be a long slow grind. Working on aerobic capacity. You don't to go fast, just keep moving and give your lungs a good workout. Wrestling matches are won and lost based on an athlete's ability to control their opponent, generate force, and maintain their performance over an extended period of time. If skills and conditioning are equal, the stronger wrestler will win. Strength training is a necessity for wrestlers who want to see their full potential and be as successful as possible in the sport. Strength training is essential for improving an athlete's overall physical capacity including power, endurance, and speed. Wrestling requires athletes to use a wide range of movements and muscle groups, including pushing, pulling, twisting, bending, and jumping. To perform at their best, wrestlers need to develop functional strength that can be applied to these movements in a sport-specific context. Strength training also helps to improve an athlete's injury resilience and longevity. Wrestling places a significant amount of stress on the body, and athletes who are not adequately prepared for this stress are at risk of developing injuries. Strength training helps to improve joint stability, muscle strength, and mobility, which can help to reduce the risk of injury and improve an athlete's ability to recover from injury. Furthermore, strength training will help to improve an athlete's mental toughness and confidence. Wrestling is a mentally challenging sport that requires athletes to push themselves beyond their physical limits. Through strength training, athletes can develop the mental resilience necessary to overcome physical and mental barriers. Table of Contents
Top 5 Strength Moves for Wrestlers The athlete’s body needs to be strong in these fundamental motor recruitment patterns: push, pull, squat, hip hinge. To build explosive power and strength, wrestlers should incorporate these top 5 exercises into their training regimen:
Incorporating these movements into a wrestler’s training program can be as simple as choosing one of these movements per day, then executing 3-5 heavy sets after wrestling practice. Periodization for Wrestling Strength Periodization involves structuring your training program into distinct phases, each with specific goals and adaptations. It is important to note these phases have more similarities than differences. Do not make the mistake of completely eliminating strength training during the competition phase, for example. Here's an example of a periodized plan for wrestlers:
Bodyweight Moves for Wrestling Power In addition to improving functional strength and neuromuscular coordination, bodyweight exercises also help wrestlers develop body control and awareness. Being able to control one's own body is essential before trying to control someone else's body in wrestling. Bodyweight exercises require athletes to move their own bodyweight through various planes of motion, which helps to improve proprioception and spatial awareness. This, in turn, helps wrestlers develop better body control and movement efficiency, which are critical for success in the sport. Incorporate these bodyweight exercises into your training routine to build functional strength without the need for equipment:
By incorporating these top strength moves, periodization techniques, bodyweight exercises, wrestlers can maximize their strength and performance while minimizing the risk of injury. Commit to a well-rounded training program and prioritize proper technique and recovery to ensure long-term success in the sport of wrestling. |