Wrestling Drills For Strength And Conditioning

Get Into Shape While Improving Your Wrestling Skills (continued...)

Bodylock Lift

The Bodylock Lift From A Different Angle

Starting from the bodylock position sink your hips then explosively pop the other guy up into the air. Use the combined power of your legs, hips and lower back. This drill trains your core and lower body in a manner similar to the triple extension of cleans and snatches. There are a few of ways to incorporate the bodylock lift. First you can simply get the grip and lift doing several repetitions before switching off. You can also execute the lift then hold your partner up in the air while walking for a specified distance at which point you switch roles. For a dynamic and exhausting variation, combine the bodylock lift and pummeling drills. Practice the pummel for a few seconds, get the lock, then lift and carry.

Shove Drill

For a total body workout with emphasis on the chest and triceps nothing beats this exercise. The shove drill requires a bit of space so find a basketball court or track if possible, if not then just find a clear lane of at least 30 feet long. Stand facing your workout partner with your hands on his chest and elbows bent as in photo *. Step forward with one leg and shove him as hard as possible using your combined upper and lower body power. Keep a forward lean and tighten your abs for maximum effectiveness. Your partner should anticipate the shove and go with it a bit while trying to keep his balance. Then you step forward and shove him again, repeating the drill until you get to the end of the lane. It is important to put everything you can into the drill and try to move him as far as possible.

   

Sumo Wrestling

If your gym has a mat room or other space with a padded floor use it for this drill. If not, you should still be able to sumo wrestle with minimal problems on a basketball court. Find some space and mark off a square about 10 to 20 feet across. You can use tape or simply put some cones or other items to mark the corners. The goal is to shove your partner out of the ring or make him touch the floor with something other than his feet. No throws or trips are allowed just raw effort and aggression. Get low and drive forward to off-balance the other guy while maintaining your own balance. You'll find your own methods of accomplishing the goal through trial and error but the great thing is it doesn't really matter because the whole time, win or lose, you'll be getting one hell of a workout. Just to be safe it is a good idea to wear a mouthpiece. Here are the fundamentals that will help you beat your partner:

•  Stay low and push the other guy forward and up. If you can get him up and on his heels it should be easy to send him backwards. The principles used in the shove drill previously described work well here.

•  Circle step and spin the guy out if he is driving hard and your back is close to the edge of the circle. This is the basic principle of redirecting his energy against him. Just think of yourself as a door that is closed. As your opponent pushes into you, swing open, and send him on his way.

•  Snap the guy down so that he has to catch himself with his hands to keep from doing a face plant. If the guy is pushing forward hard and is bent at the waist grab the back of his head, pop your hips back quickly, and shove his face towards the floor.

Make sure you share these techniques with your workout partner prior to training so he's able to give you a good fight.

Conclusion

Incorporate these exercises into your lifting days or do them on off days as part of your cardio/conditioning program. The bodylock drills work well as a warm-up or "finisher" exercise on leg or lower body days and the pummelling and shove drills can be added as part of an arm or upper body workout. Sumo wrestling is hits about everything in your entire body so try a few rounds of that instead of jumping on the stair climber or treadmill for your cardio training.

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Kettlebell.com staff writer Brian Jones has been involved in strength and conditioning for over a decade. His formal education in the field includes a master's degree in exercise physiology and certifications from the National Strength and Conditioning Association and USA Weightlifting. He is currently pursuing a Ph.D. in exercise physiology at the University of Kentucky .

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