How To Get Shredded for Wrestling
ฝัง
- เผยแพร่เมื่อ 23 พ.ค. 2024
- This is how you can get stronger while getting shredded for wrestling from @GarageStrength Coach Dane Miller.
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0:00 Body fat percentage?
1:59 You need to lift this much weight
2:32 Rope Climbs
3:43 Bench Press
4:31 Dips
5:49 Olympic Lifts
7:25 Back Squat
9:00 Cardio
10:55 Interval Training
13:23 Nutrition
15:40 Mobility and Stretching
17:05 Recovery
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Benchmarks (benchmarks at 180# BW in parenthesis)
1. Rope climbs in 3-5 minutes: 7-10 climbs
2. Bench press: 1.5-1.75BW (270-315#)
3. Dip with 35# kettlebell: 20-30 reps
4. Snatch: 0.75-1xBW (135-180#)
5. Clean: 1.2-1.3xBW (216-234#)
6. Back Squat: 1.6-2xBW (288-360#)
Heart
- Long slow distance (LSD): 90 minutes per week in zone 2-3.
- Interval based cardio: 8-15 minute per week
Diet
- 400 calorie surplus per day
- 1g protein per pound of BW
- 40-50g of fiber
- 4-6 servings of fermented foods per day
W
Thanks G
Lol at fiber
Thank you! What benchmarks could be used for the aerobic system and the anaerobic system?
People forget how good bench press is for your bear-hug strength, I added bench press into my strongman training and it really helps with squeezing stones and people.
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My son used Peak Strength app and focused on wrestling. Gained a ton of strength!
That's awesome! Glad you're finiding it helpful!
Thanks for a new wrestling video, been really looking forward to it.
I've been using your wrestling workouts for a year, defiantly seeing improvement
Fantastic content as always! I have to ask; you are very engaging and dynamic on camera. Did you use any media coaching? The videos are very user friendly and enjoyable to watch.
I cant tell if i love the exercise videos more or those fantastic T shirts you be wearing.
Excellent advice for ANYONE, wrestlers or not. Great channel!
Nice man, this is Underrated😊
Cultivating my Power from Greece 💪🇬🇷
Amazing video👍🏼
Thanks big Dane 🤙🏽💪🏽💯
Gold! One video in all. Downside of video... follow get all around strong af an ripped.
Don't know how to do lift keep following its all there. Tks
Good stuff!
Excellent video!!! You should do the same type of video for us older(40-55) grapplers for JiuJitsu, wrestling and judo. Oss
I love your videos. I tried to reach you by phone 3 times and for some reason TJ kept you away from me. I loved you live stream the other day. I have some great input for your wrestling workouts. I coach down here but im from PA and wrestled at 2 different D1 teams
True knowledge
Nice video. Please. Do a video like this for Taekwondo.
Just started wrestling at 28 years old and I'm glad I found your channel. Great stuff! Would be willing to buy your app, but I have read that the servers are in the US only?
Actually we have users from all over the world. So you're good 👍 - glad you liked the video!
Hey Dane ! ! Make a vedio on bodyweight coreworkout
As a BJJ and submission grappling coach I completely agree with everything EXCEPT for the bench press. Loaded dips are plenty for the chest and incline is good on a hypertrophy day. I would actually replace the time spent on benching with SPRINTING (maybe on impulse day). On sand/snow, up hill, even on the track can add direction switches and tempo switches for more effect. That stuff will make you fast on and off the mats. One of the basic, primal human movements, which most modern humans can't do.
Just curious about how you feel about the Jefferson squat and what phase you would put it in during a program.
@GarageStrength Question: Does your app include the cardio in its workouts for wrestling and MMA or would that have to be another day of workouts? With doing the HIT cardio (Tabata) and 5 day, on top of weight training would that not cause over training? Also, going to BJJ/MMA training 4-5 days a week, would your workouts cause over training?
I love your videos. I practice Taekwondo and Kyokushin, would you have any tips for those who practice standing fights? A hug from Brazil!
I am no expert, but the hip abductor and the opposite of that machine helped me so much with my kicks, just make sure to stretch your hips and glutes. Also to prevent wrist injury, use kettle bell twists, hope this helps
@@leninorozco8468thanks!
This is facts
Can u make a video about kb workout to gain strength,speed and explosive for wrestling
How about Zercher squats, deadlifts, sled pulls/push, bi and unilateral farmer carries, sandbag carries and lifts, earthquake bar, belt squats.....do you ever include these?
Hey Dan can you make video on rep range
Do sled pushes benefit more than squats? Most of the time my leg days are just sled workouts
What was Ryan’s front squat when he did a 110kg clean and split jerk?
How do you track how many calories you burn? For example, wrestling practice, how would you figure that out?
Hey Dane, can I clean up the copy on your website?
Shirt!
In a few videos I have seen you always mention the importance of training to absorb impact (cleans for example). I would love to hear more about this, if there is more to say.
The plyometric focused videos cover this. It's gonna be in alot of the latest videos. I can't recall which, but you should just watch them all anyways.
Nice shirt
You work with SDSU? Their 141 Clay Carlson wrestles there and was All American this year. His brother Colton also was there but not All American. Wrestled with my son in High School. Where are you based out of?
So beer counts as a fermented food right?
Hip thrusts?
It's not a garage strength wrestling video if dane doesn't name drop Gwiazdowski.
Dane! My man! It’s been too long since I watched an awesome vid of yours. I have a question, would you recommend athletes to incorporate sissy squats into their routine? i hear they're supposed to be a great option to build muscle mass… 💪🏻💪🏻
that echo after lower body is still ringing out in my domecile
Might i do bench press with dumbbells instead bench press?
yep!
Do you have a similar video for boxing
Not exactly, but we will... try this for now th-cam.com/video/DviZkUHitHs/w-d-xo.html
@@GarageStrength wow thank you for responding at all I did not expect that I would get any answer nothing against you that's just how TH-cam goes especially when the comment numbers get high so thank you so much I'll check it out
Does peak strength have bjj programs too?
yep. Just select combat sports and then BJJ
Comment swole 💪🏽
Does anyone know what to do if I don’t have access to a sauna?
How About four Greco-Roman wrestling?
I'd say the training is pretty much the same but I'd say your upper body strength matters more in greco. Correct me if I'm wrong anyone.
@@austinwynn9496 that's what I thought. More of a focus for upper body
@@austinwynn9496 GR guys need strong legs. Even more than FS wrestlers. Just watch any GR wrestling match. They push when standing, do various throws, and the most important thing is that they lift from par terre.
@@micoberss5579 you're right. Lots of deadlifting humans.
these are similar like handball
Is it to late to get a shirt
Hate to break it to you folks but, I just came from Jay Vincent’s channel and he says all you need to do is like three exercises in the gym twice a week to be good at every sport. He says all this “training” is a waste of time and he used to be a model so he would know.
When I was young and wrestled in Dagestan, more experienced guys used to say : If you want to become a tree stump, lift weights. If you you want to be a wrestler, practice wrestling as much as you can.
Greco Roman wrestling ??
Have you heard of Mas-wrestling ?
Quit giving away all the goods, LOL 😂
In your 50s, its hard to train this program and grapple 4 times a week
I was down until he said flat bench..... 🙄
Incline Decline has Way more Functional translation.
Other than that. 👌🏾💯
Hahaha nooo not that LSD
Let them move up to their weight class without cutting, then you'll see some wrestling
I hate dips it hurts my shoulders. Although I don’t have shoulder injury.
Might have to do with your form
They are actually good for your shoulders. Perhaps do close grip decline instead if you cant dip
Well you can always warm up with some bands on a pull-up bar and use the mimicking the motion, and then learning how to use your upper and middle traps to lower yourself down and your chest to initiate the motion back up finishing with your triceps, which should minimize shoulder force, only using shoulders for stability. I used to have the same problem but now my shoulders don't get involved and no more clicking
Do weighted push ups
Russian wrestlers are going to outwrestle the U.S. wrestlers!!! )))))))
In Soviet Russia, singlet wrestles you!
Причём здесь это?