Annual Program of Strength and Conditioning for High School Wrestlers

by W. Jeffrey Armstrong, PhD, CSCS, and Charles Lambert, PhD, USAW
NSCA Coach September 2024
Vol 11, Issue 2

Share:
Available to:
Members only
Audience:
Coaches

This article seeks to provide a sample periodized program plan that will progress wrestlers for multiple years while considering the diverse individual needs and weight class-specific goals.

Paywall block issue

This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.

Read the full article

View the video

Login to view more


{{discountDesc}} Valid thru {{discountEnds}}

This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership

This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions

Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions

Become a Member Add to Cart Login

This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach Â»

Related Reading

Share:

References

  1. Ambegaonkar, JP, Mettinger, LM, Caswell, SV. Burtt, A, and Cortes, N. Relationships between core endurance, hip strength, and balance in collegiate female athletes. International Journal of Sports Physical Therapy 9(5): 604-616, 2014.
  2. Brzycki, M. Strength and conditioning for wrestling: The Princeton way. Athletic Journal 65(4): 12-14; 44-45, 1984.
  3. Case, S, Weber, M, Johnson, G, Housh, T, Camaione, D, and Klinzing, J. Strength training and conditioning for wrestling. Part I. Roundtable. National Strength and Conditioning Association Journal 10(2): 14–19, 1988.
  4. Case, S, Weber, M, Johnson, GO, Housh, TJ, Camaione, DN, and Klinzing, J. Strength training and conditioning for wrestling. Part II. Roundtable. National Strength and Conditioning Association Journal 10(3): 12–23, 1988.
  5. Chu, DA. Jumping into Plyometrics. (2nd ed.) Champaign, IL: Human Kinetics; 70-76 1998.
  6. Collison, JA, and Moran, J. Changes in muscle contractile function and voluntary activation after maximal high-load and moderate-load hexagonal-barbell deadlift exercise. Journal of Australian Strength and Conditioning 28(3): 7–14, 2020.
  7. Connors, J. A functional and effective method of strength training and conditioning for wrestling. Part II. Wrestling USA 26(3): 19–21, 1990.
  8. Cook, G, Burton, L, and Fields, K. Reactive neuromuscular training for the anterior cruciate ligament-deficient knee: A case report. Journal of Athletic Training 34(2): 194–201, 1999.
  9. Francis, C, and Patterson, P. The Charlie Francis Training System. TBLI Publications Inc.; 27–44, 1992.
  10. Haff, GG. Periodization for tactical populations. In Alvar, BA, Sell, K, and Deuster, PA (Eds.), NSCA’s Essentials of Tactical Strength and Conditioning. Champaign, IL: Human Kinetics; 2017.
  11. Kolber, MJ, Beekhuizen, S, Cheng, MS, and Hellman, MA. Shoulder injuries attributed to resistance training: A brief review. Journal of Strength and Conditioning Research 24(6): 1696-1704, 2010.
  12. La Bounty, P, Campbell, BI, Galvan, E, Cooke, M, and Antonio, J. Strength and conditioning considerations for mixed martial arts. Strength and Conditioning Journal 33(1): 56–67, 2011.
  13. Oliveira, ALB, Sposito-Araujo, CA, Senna, GW, Lopes, TC, Godoy, ES, Scudese, E, et al. Comparison of the Matveev periodization model and the Verkhoshansky periodization model. Journal of Exercise and Physiology Online 21(6): 60–67, 2018.
  14. Page, P. Reactive neuromuscular training with elastic resistance. The Scientific and Clinical Application of Elastic Resistance Champaign, IL: Human Kinetics; 143-154, 2003.
  15. Ratamess, NA. Strength and conditioning for grappling sports. Strength and Conditioning Journal 33(6): 18–24, 2011.
  16. Roemmich, JN, and Frappier JP. Physiological determinants of wrestling success in high school athletes. Pediatric Exercise Science 5: 134-144, 1993.
  17. Shadiqin, AR. Six-weeks training program to enhance wrestler relative strength. Journal of Human Sport Exercise 12(3): S789-S796, 2017.
  18. Suarez, DG, Wagle, JP, Cunanan, AJ, Sausaman, RW, and Stone, MH. Dynamic correspondence of resistance training to sport: A brief review. Strength and Conditioning Journal 41(4): 80–88, 2019.
  19. Swinton, PA, Stewart, A, Agouris, I, Keogh, JWL, and Lloyd, R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research 25(7): 2000–2009, 2011.
  20. Tabata, I, Irisawa, K, Kouzaki, M, Nishimura, K, Ogita, F, and Miyachi, M. Metabolic profile of high intensity intermittent exercises. Medicine and Science in Sports and Exercise 29(3): 390–395, 1997.
  21. Wilt, F. Plyometrics: What it is, how it works. Athletics Coach 55(9): 76, 89-90, 1975.
  22. Yessis, M. Why is plyometrics so misunderstood and misapplied? Retrieved March 24, 2024 from https://doctoryessis. com/2013/01/02/why-is-plyometrics-so-misunderstoodand- misapplied/.

Learn about the benefits of NSCA Membership »

About the author

Jeffrey B. Armstrong

Contact Jeffrey Armstrong

Contact Jeffrey Armstrong

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to Jeffrey Armstrong

W. Jeffrey Armstrong is a Professor in the Division of Health and Exercise Science at Western Oregon University and Strength and Conditioning Coach fo ...

View full biography
About the author

Charles Lambert

Contact Charles Lambert

Contact Charles Lambert

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to Charles Lambert

Charles Lambert holds a Master of Science degree in Exercise Physiology from Ball State and a PhD from the University of Toledo. He has been funded by ...

View full biography
Available to:
Members only
Audience:
Coaches
#NSCAStrong #NSCAStrong

has been added to your shopping cart!

Continue Shopping Checkout Now