Why Explosive Pulling Strength is Essential for Wrestling
By Carmen Bott
It is a known fact that pull power is greater in world-class wrestlers when compared to National level wrestlers (Naka et al., 2017 JSCR). Pull power also declines slower in world-class wrestlers, indicating superior power-endurance in world-class wrestlers. In Naka’s research, they examined 20 wrestlers, 3 of them winning Gold Medals at the Olympics in Rio.
It is important to pay attention to what the successful wrestlers are doing in their training.
In wrestling, to pull an opponent closer, single or repeated movement of arm pulling is executed at a wide range of loads. Wrestlers need to be able to continuously exert high upper body pulling power in a match (Naka et al., 2017 JCSR). Pulling ability is an important and highly trainable quality which hasn’t been evaluated until recently in the literature. In a match, power must be maintained. In a recent study by Naka et al., they evaluated pulling power and power-endurance under various loads.
For those interested in the data/findings on world and national level Female wrestlers, have a look at the table. For those who simply want more pulling power, skip this section.
Load Power of Word-Class Wrestlers Power of National-Class Wrestlers
@ 10 kg 4.9 W/kg +/- .2 4.8 W/kg +/- .2
@ 20 kg 6.7 W/kg +/- .2 6.1 W/kg +/- .3
@ 30 kg 6.4 W/kg +/- .2 5.8 W/kg +/- .3
@ 40 kg 6.1 W/kg +/- .2 5.2 W/kg +/- .3
@ 50 kg 5.2 W/kg +/- .2 4.6 W/kg +/- .6
The comparison between the World and National Classes confirmed differences in upper body pull power in a range from low to high loads (Naka et al., 2017). Power is high at 20, 30 and 40 kg in world class female Japanese Wrestlers. It was highest at 30-50% of the athlete’s 1RM at 20kg.
This data can be used as a training TARGET.
Since techniques and rules do not differ for Male World-Class Wrestlers, the assumption might be made that males should value pulling power equally, but likely at overall higher loads due to higher levels of absolute strength. Also, athlete with higher training ages (more training history) will likely produce more power at higher loads. Power at higher loads is a by-product of years of strength training.
It also appears that a RANGE of LOADS must be trained to ensure maximal pulling power development in the Wrestler.
30-50% of the athlete’s 1RM is the optimal range for explosive pulling power (Naka et al., 2017)
Are you convinced to train your pulling power?
Here’s how.
Explosive Pulling Strength for Wrestling
Ideally, you need a ‘Bench Pull’ strength station. They look like this:
However, many commercial gyms lack this type of equipment, so you might need to get creative and put a flat bench atop of two short boxes and have your training partner hold your feet down. An incline bench won’t work.
The most important part of this drill is that you knee your JAW, CHEST and ABDOMEN in contact with the bench as shown here:
- Hold the barbell with a shoulder width overhand grip.
- Extend the arms down vertically from the shoulder
- Raise the barbell directly up, in a straight path until it contacts the underside of the
bench - Posture must be maintained.
- Tempo is EXPLOSIVE!
First, find your 1 Repetition Maximum. Do not comprise your form to make a rep. If you can do more than 3 reps, then the weight is too light and you need to test again. Rest for 4-5 minutes.
If you do TWO or THREE reps, then use this equation to calculate your 1RM:
Weight ÷ (1.0278 - ( 0.0278 × Number of repetitions ) ) Source: Brzycki, 1993
If you are following a strength and conditioning program, here is how you can put this into your current workout:
After a dynamic warm-up and some explosive exercises like plyometrics or sprints, perform 5 sets of Bench Pulls.
Set 1: 8 explosive reps at 30% 1RM – rest 75 seconds
Set 2: 6 explosive reps at 40% 1RM – rest 75 seconds
Set 3: 4 explosive reps at 50% 1RM – rest 75 seconds
Set 4: 6 explosive reps at 40% 1 RM – rest 75 seconds
Set 5: 4 explosive reps at 50% 1RM – rest 75 seconds
*The key is to move the weight as fast as possible. With effective explosive power work, you will NOT feel a pump or a burn.
Perform this 2 – 3 times per week before any max strength work.
You might follow this with Olympic Lifts or Explosive Chest Work and then move to Grind Lifts such as Squats or Deadlifts and Pull-ups. Wrestlers can also use the Bench Pull to increase their maximum strength, working above 80% of 1RM. Do it as a grind lift after your squats and deads.
Finally, as a finisher exercise, this can be used to improve power-endurance. In this case, a feeling a burn is acceptable. Select 40% of you 1RM and do as many reps as possible as fast a possible. FAST AND MANY is the key. Rest 3 minutes and repeat for a second set.
Weekly Tips for Physical Dominance!
Blog Categories
All Categories #athleticism #athleticmastery #athleticperformance #athletictraining #boxingtraining #dancebenefits #danceinsports #fighterconditioning #gymnasticsdrills #mma #sportstraining #tailoredtraining #warmup accommodating resistance aches and pains action active recovery active recovery techniques adaptability adapting techniques adapting to competition aerobic exercise benefits aesthetics affordable eating for athletes affordable gym essentials age-defying workouts ageless fitness agility agility drills agility training agility workouts aging athletes workout aging combat athletes aging gracefully aging grapplers aging in martial arts alcohol alcohol and sports alcohol reduction alcohol's impact on fitness altitude chamber ancient warriors anxiety assessment athlete athlete development athlete lifestyle athlete mental health athlete mindset athlete nutrition athlete performance athlete productivity athlete recovery athlete recovery methods athlete rest athlete training athlete well-being athlete wellness athlete's guide athlete's health athlete's journey athlete's shoulder athlete's well-being athletes athletic conditioning athletic development athletic genetics athletic health athletic meal planning athletic mindset athletic performance athletic performance science athletic potential athletic preparedness athletic progress athletic prowess athletic recovery athletic recovery techniques athletic rotation athletic success athletic testing athletic training athletic upbringing athleticism athletics athltic performance back pain relief balance balance and stability balanced diet balancing act bar speed technology battling ropes behavioral change benefits of sauna after exercise benefits of supplements best fitness presents beta-alanine big fight big toe bilateral exercises biological necessity biomechanics bjj bjj conditioning bjj grip training bjj kettlebell bjj strength and conditioning bjj strength exercises bjj strength training bjj strength training workout bjj training bjj training tips bjj workout bjj workouts blue zone diets blue-collar strength body preparation bodybuilding bodyweight bodyweight exercises bottled water bottom-up exercises boxers boxing boxing conditioning boxing conditioning workouts boxing fitness boxing footwork boxing for beginners boxing history boxing legends boxing mistakes boxing myths boxing power boxing science boxing skills boxing sparring boxing strength training boxing technique boxing techniques boxing tips boxing training boxing workouts bracing techniques brain health brazilian jiu jitsu brazilian jiu-jitsu breath breathing breathing techniques budget-friendly nutrition budget-friendly workout gear building muscle after 40 burnout prevention business ideas caffeine cage combat calisthenics carbohydrate repletion carbohydrate restriction carbohydrates cardio cardio and conditioning cardiovascular endurance career transitions challenges challenges in jiu jitsu champion's journey champion's mindset charity child fitness christmas fitness gifts circuit training for mma clarity clean and jerk climbing rope climbing techniques coach coordination coaching cold plunge benefits cold therapy cold therapy in sports college wrestling collegiate wrestling combat athletes combat sports combat sports athletes combat sports conditioning combat sports mastery combat sports training combat training combined training strategies communication community competition competition preparation competitive boxing competitive edge competitive training for seniors concurrent training concurrent training for fighters concussion concussion side effects concussions conditioning conditioning for bjj conditioning for mma conditioning workouts conjugate training consistency continuous improvement contrast therapy in sports convenience drawbacks coordination coping mechanisms coping strategies coping with defeat core core exercises for boxers core stability core strength core training crawling crawling exercises crawling patterns creatine cross-training cross-training for fighters cryotherapy and athletic performance culture curcumin cutting weight cutting weight for bjj cvac cvac machines daily improvement daily routines debunked myths dedication dehydration determination detrimental habits diet diet and fitness diet for bjj dietary supplements digital age digital distraction discipline distractions diverse play dominance doping drawbacks of supplements drills durability dynamic stretches dynamic stretching dynamic work dynamic workouts eating habits electrolyte replenishment elevate performance elite performance elite wrestlers emotional balance emotional challenges emotional intelligence emotional resilience emotional stress endurance endurance activities endurance training energy drinks energy systems in sports enhancing grappling performance equipment exercise exercise consistency exercise equipment under $500 exercise for aging athletes exercise guide exercise intensity exercise optimization exercise order exercise physiologist exercise physiology exercise programming exercise science exercise science for seniors exercise science in martial arts exercise science insights exercise variables exercises exercises for jiu jitsu explosive advantage explosive power explosive strength extraordinary strength eye training fame fame and media fasting for athletes fatigue fatigue management feamle athletes feet female fighters training female martial artists fight nights to remember fight preparation fight training workout fight week fight week nutrition fight weight fighter assessments fighter conditioning fighter diet fighter diet plan fighter performance fighter safety fighter tips fighter training fighter workout plan fighter's fitness fighter's guide fighter's mind fighters fighting fighting training finances fitness fitness buff fitness enthusiast fitness equipment for small spaces fitness for fighters fitness for wrestlers fitness goals fitness habits fitness history fitness journey fitness mindset fitness motivation fitness myths fitness regimen fitness sabotage fitness strategies fitness tips fitness tips for boxers fitness training flexibility flow state fluidity of motion flywheel resistance flywheel resistance training flywheel training focus focus strategies food and nutrition food industry in the united states foot foot and ankles foot arches foot exercises foot strength footwork drills force-velocity curve foundational movement foundationofstrength french contrast training fueling strategy full-body strength fun workout games functional fitness functional range conditioning functional strength gains genetic predisposition genetics genetics in sports gift ideas for fitness enthusiasts giving back global perspective global wrestling glute activation goal achievement goal setting grappler endurance grappler flexibility grappler training grapplers grappling grappling myths grappling strength grappling techniques grip grip exercises grip improvement grip strength grip strength exercises growth mindset guard mobility gym diet gym discipline gym efficiency gym habits gym training gym workouts gymnastics progressions habit formation habits hand exercises hand health hand protection hand strength hand strength assessment hand strength exercises head injuries healing health discipline health preservation health technology healthcare professionals healthy eating healthy habits healthy holidays healthy lifestyle healthy living healthyeating heart rate heart rate monitors heart rate zones heat acclimation with sauna heat therapy for muscle recovery heavy bag workouts help others high altitude chambers high mileage high school sports high-intensity training historical feats history history of supplements holiday eating holiday fitness shopping list holiday fitness tips holiday health holiday indulgences holiday nutrition holiday season holiday stress holiday wellness holidays holistic development holistic fitness holistic nutrition home gym equipment home post how to prepare for a fight human strength hydration hydration benefits hydration strategies hydrogen water ice bath benefits ice bath recovery time ice bath temperature for athletes ice baths ice baths and immune system ice baths for athletes iconic fights impact of supplements improve technique increase strength incredible strength individualized workouts inflammation information overload injury injury management injury prevention injury prevention for grapplers injury risk inmate strength inner critic intensity intentional training intermittent fasting international wrestler interval workouts jiu jitsu jiu jitsu exercises jiu jitsu workout jiu-jitsu jiu-jitsu for kids jiu-jitsu recovery jiu-jitsu strength training jiu-jitsu techniques jiu-jitsu training joint flexibility joint health joint mobility jumping kettlebell kettlebell exercises kettlebell workouts kickboxing kickboxing legends kids fitness kinetic chain knee health knee injuries knockout power knockout punch labor-intensive work lat pull-down lean muscle learning styles leg strength leg strength for boxers legendary fighters legends lifelong success lifestyle changes lifestyle for athletes lifestyle habits lift speed lightning-fast kicks loaded carries long-term athletic development long-term benefits losing weight lower body training macronutrient balance magnesium making weight martial arts martial arts conditioning martial arts fitness martial arts strength training martial arts training martial arts wellness master class boxing masters athletes masters bjj masters division fitness masters jiu jitsu masters-aged grapplers meal planning medicine ball mental mental conditioning mental fortitude mental health mental health in sports mental preparation mental resilience mental resilience in sports mental skills training mental strategies mental strength mental stress mental toughness mental training mental training for athletes mental well-being mind game in sports mind-body connection mind-body wellness mind-muscle connection mindful exercise mindfulness mindfulness in sports mindset mindset training mineral water mixed martial arts mixed martial arts training tips mma mma cardio mma cardio workout mma conditioning drills mma conditioning routine mma epic battles mma exercises mma meal plan mma nutrition mma performance mma recovery mma recovery techniques mma strength and conditioning mma strength training mma training mma weight training mma workout routine mobility mobility and flexibility modern athletes modern boxers momentum monastic wisdom motivation motivation techniques movement patterns muay thai classics muay thai conditioning multi-plane exercises muscle building muscle building foods muscle development muscle growth muscle imbalance muscle maintenance muscle mass muscle recovery muscle soreness muscle soreness and ice baths muscle strengthening natural athletes nature's healing ncaa neck health neck strength neck strength and concussion prevention negative effects of weight cutting new goals news nitrate nootropics nutrient-dense foods nutrient-rich foods nutrition nutrition for athletes nutrition for boxers nutrition for fighters nutrition for young athletes nutrition tips olympic weightlifting omega-3 omega-3 fatty acids optimal boxing performance optimal performance optimal recovery times outdoor outdoor recovery overall health overcoming challenges overcoming excuses overcoming fear overcoming limitations overcoming obstacles overtraining parasympathetic dominance passion peak athletic performance peak performance peaking peaking strategies peds peptides performance performance enhancement performance evaluation performance impairment performance metrics performance nutrition performance optimization performance testing performance-enhancing drugs periodization perseverance personal development ph water philanthropy physical activities physical activity physical challenges physical conditioning physical demands physical development physical fitness physical health physical matchups physical preparation physical stress physical therapy physical training plyometric exercises plyometrics positive self-talk positive teammates post-training recuperation post-workout post-workout ice bath post-workout recovery posture power power building power generation power lifting powerlifting pre-competition routine pre-competition strategies pre-supplementation preparation pressure prison workouts probiotics professional fighting progressive overload proper nutrition protein protein for fighters protein intake psychology pull downs pull ups pull-ups punch power punching accuracy punching power punching technique punching techniques quality sleep quality vs quantity range of motion reaction time reaction times recognition recovery recovery habits recovery methods recovery nutrition recovery science recovery strategies recovery techniques recreational athlete recreational athletes recreational boxing rehydration rejuvenation relaxation techniques repetitions resilience resistance to change resistance training rest rest and recovery rest and rejuvenation rest day rest days rib cage rice method rock climbing rope climbing rotational exercises running sacrifice safe weight loss safety sauna sauna and cardiovascular health sauna and ice baths sauna and stress reduction sauna benefits for recovery sauna for endurance athletes sauna therapy for athletes sauna use for muscle recovery saunas schedule scientific strategies screen time sedentary lifestyle sedentary lifestyles self-care habits self-compassion self-control self-defense self-discipline self-sabotaging habits senior athlete training senior fitness shadow boxing shoulder blade movement shoulder exercises shoulder health shoulder strength shoulders signs of overtraining sleep sleep duration sleep for recovery sleep hygiene sleep optimization sleep quality snatch social challenges social media sparring tips speed speed and agility speed and power speed and power training speed training speed training techniques speed vs strength sports sports coaching sports injuries sports medicine sports nutrition sports odyssey sports performance sports psychology sports science sports supplements sports vision training sprinting stability stamina stamina improvement staying focused steam room steroids strategic meal planning strategic workouts strengh strength strength & conditioning strength & conditioning for combat athletes strength and conditioning strength and endurance strength and power strength and technique balance strength building diet strength building drills strength coaching strength conditioning strength exercises strength exercises for mma fighters strength feats strength for mma strength maintenance strength retention strength training strength training for boxers strength training for jiu-jitsu strength training myths strength training over 40 strength training principles strength training psychology strength work strength workouts for grapplers strengthcoach strengthening exercises stress stress management stress relief stretches for bjj stretching stretching exercises striking strong cultures success sugar supplement guide for mma supplement industry supplements supplements for athletes supplements for brain health support system surfing takedowns targeting team dynamics technique technology technology impact time management time wasting habits top-rated exercise gear toughness tournament readiness track workouts for fighters" tags: combat sports training training balance training blocks training camp training challenges training consistency training coordination training distractions training efficiency training innovation training intensity training methods training mistakes training optimization training plan training plans training principles training recovery training regimen training routines training schedule training strategies training stress training techniques training tips training to failure training volume training volume and intensity triumph through adversity twice-a-day workouts ultimate athlete development unconventional training under recovery unilateral exercises unilateral training untapped potential us presidents usada vertical pull exercises veteran boxers visualization techniques visualizing success vitamin d volunteer wada warm up warm ups warm-up and cooldown warm-up exercises warm-up techniques warrior mentality water intake water types weekend habits weigh in weigh-ins weight class weight classes weight cut weight cutting weight cutting methods weight cutting safety weight gain weight lifting weight loss