John Gaglione's Post Season Wrestling
Training # 4
Take your Body Weight Exercises to the NEXT Level with Chains
A couple of weeks ago we discussed how chain can be attached to barbells in order to develop speed, strength, and explosive power.
Chains are also a great way to load body weight exercises.
Body weight exercises are a great way to develop strength for wrestling. In the sport of wrestling the athlete need to be able to control their own weight and stabilize their entire body just like during body weight exercise. This is obviously important for athletic performance, but it is also important for overall health to be able to control one’s own body weight.
Once an athlete can do 8, 10, and 12 repetitions with their own body weight without breaking a sweat it is time to add additional load.
Dumbbells and weight vests are fine choices for loading athletes, but sometimes those options aren’t available or practical in certain situations. There are also times when the coach has a very strong individual and a weight vest is simply not enough load to make the exercise effective. Chains can help solve these problems. What is great is if you are already using chains for barbell exercises you can utilize the chains for other forms of training as well to save some money instead of buying expensive weight vests.
There are two basic ways to utilize chains to add resistance to body weight exercises. The chain can be simply draped over the athletes body or the athlete can use clips to attach the links together and put them on like a vest that looks like the letter “X”.
When draping chains over the body I recommend using the middle link of the chain to ensure the chain is put on evenly on both sides. For exercises that are prone(face down) I recommend “criss crossing” the chains on the body forming the letter “X”. These exercises would included push up variations(shown in the picture below) as well as planks.
For exercises that are standing you can choose to attach them like a vest or they can be draped over the neck of the athlete as shown in the picture below. Here is an example of Fat Gripz Chain Pull Ups.
Once you get strong enough to do more than two chains. I recommend switching over to the “vest” style loading pattern. This is a better choice for athletes with neck pain or when you get past using two chains for exercises such as pull ups. The only down side it that is takes longer to set up and you need a clip for every chain you use, but in the long run it is a more effective option. It will also stay on the body much easier as well. Here is an example of an athlete performing a single leg box squat with a chain weight vest.
Chains can also be draped over the torso to load exercises like glute bridges and hip thrusts. Here is a picture of an athlete performing back elevated single leg glute bridges with chain.
These are just some quick examples of ways to load body weight exercises. If you want to put of the exercises together you would have a pretty effective strength training workout! If you have access to chains or a weight vest try out this routine. If you are a beginner you can do the same routine wit just your body weight. All you need is a pull up bar and a bench!
Leg Box Squat (if don’t have a box use bench) 6-8 Reps per Leg
Add this workout in once a
week for the next 6 weeks and watch your body weight strength go through the
Educate, Motivate, Dominate
To take your wrestling to the next level and ensure this coming wrestling season is your best one ever go to GaglioneStrength.com and e-mail Coach Gaglione for more information on wrestling training.