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Single leg squats Power cleans Weighted dips Plate flips(for grip) [neat] Rope climb

Rope climbs + gymnastic rings = GOAT strenght , i use these in Greco roman (Croatia) and The transfer really well

@GarageStrength

3 жыл бұрын

That's freakin awesome! Yeah we love these exercises!

@robbybee70

3 жыл бұрын

what do you do with the gymnastic rings like iron crosses and stuff?

@magikarp1666

3 жыл бұрын

@@robbybee70 no dude, pushups dips and rows, even pull-ups. Those all help alot

@kobejordan5518

3 жыл бұрын

@@magikarp1666 on a ring?

@smedleybutler5276

3 жыл бұрын

@@kobejordan5518 Absolutely.

I know it's different but for BJJ I noticed cleans and heavy racks pulls have helped me a bit.

@GarageStrength

3 жыл бұрын

That's awesome! We are hoping to make some BJJ specific videos in the coming months. Glad you liked the video 💪

I’m in middle school right now 8th grade first year in wrestling, since I’m in eight grade this year with my school team will be the last and I’m trying to make it golden. Thank you for the video I’m gonna do that as part of my routine I hope it helps.

Another great video thanks for sharing your knowledge 👍

Great vid thanks

Great video!

thank you for uploading

Love it!!!

Awesome Video Sir !! Greetings from Turkey !

Awesome Video. I ain't no competitive wrestler but I am going do these exercises.

@GarageStrength

3 жыл бұрын

That's awesome! They're great for any athlete. You got this!

Awesome! I’ve got the same list of basic wrestling exercises but it’s a bit extended with heavy squats, snatch and heavy kettlebells presses for shoulders. Btw, have you seen USSR wrestlers strength and conditioning footage? A lot of useful exercises specially designed for wrestlers.

@GarageStrength

3 жыл бұрын

I have checked out some of their training. We actually use some of their methods in our training and will be releasing a video soon on some of their applied principles. Thank you. Can't wait to talk about more 💪

Vert and horiz pressing and pulling. Squat and hip hinge. The rest should be heavy carries/grip and gpp work. Small muscle accessory work as the cherry on top. But the barbell I think should be the strong base for all contact sport athletes strength.

Great video! I feel smart cos I do 3/5 of the exercises daily haha

@GarageStrength

3 жыл бұрын

Great job!

I like the clean, and always say hip strength is one of the most overlooked aspects of a lot of people, but one thing I never see in almost any programs, which I love is a simple barbell hip thrust. Curious why no one seems to implement that into athletic training programs

bro i love wrestling like omg yessir

Hi Dane! I know its not ideal but, could all of these exercises be done in one single session? I can only hit the weights once a week

Great video💪🏾are hang cleans good as well?

@GarageStrength

3 жыл бұрын

We don't use hang cleans often and prefer them from the floor, but they are great for explosive power 💪

Nice detailed video! Could I use these exercises for judo strength training too?

@GarageStrength

3 жыл бұрын

Yes you can!

I miss being a wrestler. Practices sucked yet it was the best part of my life thus far.

Pls make a series on judo.

Can I use reverse lunges instead of splits squats? And any substitute for weighted dips as my gym doesn't have the dip bar?

Hey do you have replacement excercise for rope climb

These are great exercises, but are more advanced. My son (and the other high school athletes who I will be conditioning) is a 14 year old wrestler, and the first thing we must do is build basic strength on basic lifts, squat, deadlift etc., and on a heavy 5 rep based program. Once our strength base is in, and as his season approaches (he also plays football) then I will have him start with the single leg squats, etc, that are in this program. Really like the plate flip/grip idea, will def be using that. I have been saying for a long time that long distance running is the WORST form of wrestling conditioning that should only be done once or twice a week, max.

@dzimikes

Жыл бұрын

Absolutely, running in Wednesday and Saturday is perfect,and exercise bike for weight cutting

@senorbonbon

Жыл бұрын

whats a good basic routine I can do? Im planning on signing up to a wrestling gym very soon, I was thinking mon-wed @ the wrestling gym and thur-friday strength and conditions and Saturday 1 hill run

@Ok-uc5in

Жыл бұрын

5x5? I have two daughter’s wrestling, younger is killing it, older one is working her way up.

What volume and intensity would you recommend for the split squat and cleans ?

@GarageStrength

3 жыл бұрын

Split squats (3 - 5 sets of 5 - 8) and cleans can be (4 - 6 sets of 2 - 4) | Hope that helps you out 💪

What do you think about power curls instead of power cleans? I feel it's just easier to learn and same explosive hip movement.

@GarageStrength

3 жыл бұрын

Those are okay, but we think there is more power output cleans and you can do full variations to improve mobility and coordination. Curls are definitely not bad, we have found normal clean variations to be more applicable for wrestlers. Good question 👍

@MNaeem5

2 жыл бұрын

@@GarageStrength How about Dumbell cleans,are they comparable to barbell cleans in their benefits?

Do we have a substitute for Cleans? Can a barbell roll work as well? 😢I don’t have the finger wrist mobility to do Cleans( I think)

Hi dane, would you do all these exercises in a workout?

1:07 I know that FEELING!

@GarageStrength

3 жыл бұрын

😂

What about doing something like pushing a neutral car for a full body workout?

Sir please tell me that.how many times should i climb rope in a week and how many sets??

Could Plate flips also work with kettlebells?

Should I keep my toes forward or angered when strength training

🔥

Amazing video i need to ask however will this benifit my jiu jitsu

@GarageStrength

3 жыл бұрын

This would definitely benefit BJJ. These exercises emphasize explosive power and GRIP STRENGTH. Other exercises you can try are pull ups on towels and fat grip one arm rows to build up that grips strength even more. Hope this helps 👊

How many sets and reps of each should I do?

And another thing I sprint 150 meters / 10 times What benifits can i expect to see with this workout in terms of grappling

@GarageStrength

3 жыл бұрын

Yeah that can help. Maybe even variation of distance to 50 meters isn't bad. Develop that explosive power and build endurance for matches.

Nick Gwiazdowski is a BEAST! He's in great shape to take the Olympic next year 🔥

@GarageStrength

3 жыл бұрын

Hell yeah. He looked really good at his recent training camp here at the gym. We will have some more footage of him training here and an exclusive interview during one of his workouts. Should be fun 💪

Good video sir..would lunges give the same benefit as split squats?

@GarageStrength

3 жыл бұрын

Not the same because the amount will be greatly reduced, but it works as an alternative if that is the only option.

@slee2695

3 жыл бұрын

@@GarageStrength ok thank u

@GarageStrength

3 жыл бұрын

@@slee2695 No problem 👍

Pennsylvania!

@GarageStrength

3 жыл бұрын

REAL ONE

all this is amazing even with years of training.. these exercises do cause more offseason injuries for no reason . thats why coaches are leaving these lifts out

For those of us who feel iffy with dips, 2 questions? Firstly, a substitute. Secondly, how to build up to be able to do dips well and heavy? Happy holidays

@nickalvarez1472

3 жыл бұрын

Use bands on the dips until you don’t need them anymore

About the dips, should i do chest targeted dips, or tricep targeted dips?

@MaximusPrime52

2 жыл бұрын

Ever since watching this video I've been doing 2-3 weeks focusing on chest and trying to build the strength then switching to tricep for 2-3 weeks and working on building that up

Is there an alternative to plate flips because i would have 1v1 rumble against my father if i smash the floor

The gada mace bell

YES!!! OH YES ON THE CLEANS!!!

I've been powerlifting for about 5 years. How well do the SBD transfer to wrestling?

@bondjames-bond7664

Жыл бұрын

Try wrestling oncw

I don’t do plate flips thank you

Do you guys have a gym if so where is it located?

@GarageStrength

7 ай бұрын

Fleetwood, Pennsylvania

👍💪🔥

@GarageStrength

3 жыл бұрын

💪💪

What can i do to prevent dropping the plate on my foot during plate flips

@goose5718

Жыл бұрын

Catch it

In my opinion the best lift for mat strength is the deadlift. What lift is going to put more weight in your hands and arms? If you want to talk about raw extended arm strength you have to talk deadlift. For strength at least. Of course power is a different story.

@maliquewilliams86

Жыл бұрын

What do you know? Prob never wrestled breh

Whats your opinion on Zercher squats?

@GarageStrength

2 жыл бұрын

They're okay. I think they're a bit overrated.

@John_on_the_mountain

2 жыл бұрын

@@GarageStrength right on. It just appears the carryover would be decent. What about Turkish GetUps? I feel that those would be fantastic

Nice vid🔥. I’m 15 weighing 135 and bench 225, squat nearly 300, and deadlift over 300. But I don’t have experience in wrestling. Can strength give you a slight advantage in wrestling

@GarageStrength

3 жыл бұрын

It can, but wrestling strength can be very different so reps on the mat are most important

@motoz30

3 жыл бұрын

if you find wrestling isn't your thing, i'd advise you to get w/ a good strength coach, and really start finetuning your lifting technique. at your size, those are impressive numbers (very similar to mine when i was a year older, at 132).

@4hunnid_k

3 жыл бұрын

@@motoz30 appreciate it. I wanna be mma fighter but doesn’t have a wrestling background

Maybe I don`t have that guy's body size. However, for my size ( Say I can) develop stronger and be more agile Me. A balanced Life.

How many times a week would you suggest doing these exercises?

Can you make a video to not get tired or out of bread the breading is not good i need to make it good can tech us something

I want to be a high level grappler

Not a fan. These are isolation exercises that should be done at the end of a workout, not the beginning. Focus on the basics compound movements . - Bench Press/Standing Press/Dumbbell incline Press - Squats/Leg Press - Deadlift - Rows - Weighted Dips/Pull-Ups - Pull-over For grip, do dead hang for as long as you can each day. Add weight to make it harder.

@gaelr.s7123

Жыл бұрын

Well, the video isnt directed to people who are into bodybuilding lol

👊⚡

@GarageStrength

3 жыл бұрын

We thought you would like this 😉 | Got a lot more on the way 👊

Reps

who is this guy called matt strenght?

لا اله الا الله محمد رسول الله

Strongman sandbags

So can you do a video if you have zero equipment because you’re broke and can barely afford to rent?

Americans are so higly trained but in the last Olympics only 4 position in the medal standings? Wtf? Of course I said about wrestling medals. In the first position was Russia.

Naaa man, with our roids, it's nothing. Everyone knows this..

dangerous workouts, easy to get injured, specifically if you over40