Based on my experience as a college athlete and as a strength coach, I am certain that lower-body lifts are the most important for any athlete.

If you have ever wrestled a full match, you know how important it is to have a strong and explosive lower body. Think of the best wrestlers in the world, like Jordan Burroughs or Brent Metcalf. When they get in a shot, they finish. A lot of it is technique, but the other part is just having sheer strength and power to blast through a double leg and move your opponent off his feet. Basically what I’m saying is, friends do not let friends skip leg day.

RELATED: Lower-Body Strength Training with Oklahoma State Wrestling

This lower body workout for wrestlers (in the video) is advanced, but you can do it. Get a partner or coach to spot you. The most important part of the workout is your form. If you need to back off the weight a little bit, swallow your pride and do it. In time you will get the weight up the right way.

Give this workout a shot and get your legs looking like tree trunks next season.

RELATED: Upper-Body Workout for Wrestlers

Lower-Body Lift

Workout:

• Barbell Back Squat + 1/2 – 4×12,10,8,6
• 2 DB RDL – 4×8
• Windshield Wipers – 4×8 each side
• Goblet Rear-Foot-Elevated Split Squat – 3×6 each leg
• Explosive Lunge – 3×6 each leg
• Vail Slide Pikes 3 X10

Circuit:

• Prowler Push
• Prowler Drag
• Band Power Steps
• Partner Push Front Lunge X1:00, X:30 sec
• Partner Push Lateral Lunge
• KB Swings

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Ben Boudro