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
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.
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.
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.
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?
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?
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.
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.
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
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
@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?
@@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 RUclips goes especially when the comment numbers get high so thank you so much I'll check it out
@@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.
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?
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.
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… 💪🏻💪🏻
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
Sign Up FREE for 7 Days for our Athlete Strength Training App - Peak Strength 💪
👉 www.peakstrength.app/?YT&Video&APP&
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?
My son used Peak Strength app and focused on wrestling. Gained a ton of strength!
That's awesome! Glad you're finiding it helpful!
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.
Hey there you won our FREE T Shirt giveaway. Head over to our livestream from April 25th to learn how to claim your prize. Stay SWOLE 💪💪
Look up sandbag training
@@NoRockinMansLand that's already a part of strongman training
@@Bombsuitsandkilts I hard it carries over great with grappling
@@NoRockinMansLand probably does. Sandbags are great. Really want to fit them somehow into my routine.
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.
Cultivating my Power from Greece 💪🇬🇷
Excellent advice for ANYONE, wrestlers or not. Great channel!
I've been using your wrestling workouts for a year, defiantly seeing improvement
I cant tell if i love the exercise videos more or those fantastic T shirts you be wearing.
Nice man, this is Underrated😊
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
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.
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!
Thanks for a new wrestling video, been really looking forward to it.
Amazing video👍🏼
Excellent video!!! You should do the same type of video for us older(40-55) grapplers for JiuJitsu, wrestling and judo. Oss
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?
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.
What did they do?
Thanks big Dane 🤙🏽💪🏽💯
Good stuff!
Nice video. Please. Do a video like this for Taekwondo.
What was Ryan’s front squat when he did a 110kg clean and split jerk?
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.
Do sled pushes benefit more than squats? Most of the time my leg days are just sled workouts
It's not a garage strength wrestling video if dane doesn't name drop Gwiazdowski.
So beer counts as a fermented food right?
that echo after lower body is still ringing out in my domecile
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!
Can u make a video about kb workout to gain strength,speed and explosive for wrestling
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
I have a question. Do these apply for female wrestlers as well?
As a high school wrestler who was really good, my one regret is only starting at the gym in grade 12.
@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?
Hey Dane ! ! Make a vedio on bodyweight coreworkout
Do you have a similar video for boxing
Not exactly, but we will... try this for now ruclips.net/video/DviZkUHitHs/видео.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 RUclips 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
How do you track how many calories you burn? For example, wrestling practice, how would you figure that out?
This is facts
Just curious about how you feel about the Jefferson squat and what phase you would put it in during a program.
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.
Hey Dan can you make video on rep range
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?
True knowledge
Might i do bench press with dumbbells instead bench press?
yep!
Does anyone know what to do if I don’t have access to a sauna?
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.
Hip thrusts?
Nice shirt
Comment swole 💪🏽
Is it to late to get a shirt
these are similar like handball
Greco Roman wrestling ??
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… 💪🏻💪🏻
Quit giving away all the goods, LOL 😂
In your 50s, its hard to train this program and grapple 4 times a week
Have you heard of Mas-wrestling ?
Will they send ED and CBI to American Consulate in Delhi? Adani has been summoned in bribery case isn't it?
I was down until he said flat bench..... 🙄
Incline Decline has Way more Functional translation.
Other than that. 👌🏾💯
bench 1.5xbody weight no way lol im strong but benching 265 at 175lb at 6ft would take 10 years and still might not even happen
Let them move up to their weight class without cutting, then you'll see some wrestling
Hahaha nooo not that LSD
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?