Coach Myers Wrestling S&C: Secondary Accessory Exercises For Wrestlers

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When designing strength workouts for my elite wrestlers at the Ohio Regional Training Center, the accessory exercises are just as important as the main movement of the day. 

We typically start out with a big compound movement — usually a deadlift, press, or squat variation — as the focus exercise, and then hit one or two main accessories. Both the focus and the main accessory are done very heavy for low reps with adequate rest between sets. 

For the remainder of the workout, I like to choose anywhere from 3-5 what I would call “secondary accessories” that complement the main movements and help ensure that there are no weak links that could derail your main movements.

For this particular RTC lift, we started out with a dynamic warmup and then pulled heavy deadlifts. The main accessories for the day were split squats and dumbbell rows. Next, we grouped the following “secondary accessories” into a circuit for 3 rounds:

  • Straight-arm lat pull-downs - 5 per side
  • Single-leg weighted glute bridge - 5 per side
  • Heavy barbell curls - 5
  • Glute ham raise - 5-8

Some takeaways from the video with Kollin: Notice that just because the exercises are set up in a “circuit” they don't have to be light weight/high-rep or timed. By contrasting upper and lower body movements we are able to work through the circuit efficiently with little downtime or rest but still go heavy on all of the movements.


Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.

Who's Registered So Far For 2020 Senior Nationals?

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Senior Nationals are a few weeks away, and registrations are finally starting to pick up. In the last 24 hours, the Sunkist Kids and Titan Mercury registered a bunch of athletes, and these brackets are starting to get deeper. Check out all of the currently registered athletes and their rankings. We used our domestic men's and women's freestyle rankings as well as greco rankings from Timmy Hands at 5 point move.

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Full 195-lb Tournament Lineup Set For Oct. 31st

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All eight competitors for FloWrestling's Oct. 31st tournament have signed the dotted line. Additionally, Macey Kilty's opponent has been announced

Virginia Tech Extends Tony Robie's Contract

Tony Robie

Press release from Virginia Tech athletics

#1 182 Rylan Rogers Releases Preliminary School List

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2019 Ironman and 2020 National Prep champion Rylan Rogers is the undisputed #1 high schooler in the country at 182 lbs. However, #3 at 170 Lenny Pinto is bumping up to take him on at Who’s #1. The two split the two times they wrestled in folkstyle in 2018/2019.

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Manny Rivera Steps Down As CSU Bakersfield Head Coach

Manny Rivera

Press release from CSU Bakersfield

The Land Of Hidden Gems: Wrestling Is On The Rise In New England

Michael Joyce

When you think of New England, you might think about Maine lobsters, Plymouth Rock, Massachusetts-based sports dynasties, and Rhode Island beach towns. But there is one more thing you should probably add to that list: wrestling.

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Nathan Tomasello's Greatest Hits: Remembering The Buckeye's Stellar Career

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“Nate was a true gladiator.”

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FRL 554 - Thoughts On U23/Junior World Team Trials, METCALF Ep. 1

554. Thoughts On METCALF Ep. 1

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On episode 554 of FRL, the boys share their thoughts on METCALF Ep. 1, the announcement of U23 Nationals and Junior World Team Trials, and more.

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Ethen Miller Flips From Missouri To Maryland

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Maryland earned their fourth top-100 commitment in the class of 2021 on Tuesday night when #28 Ethan Miller flipped from his home state Missouri Tigers to the Terrapins. 

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Ryan Crookham Out Of Who's #1 Due To Injury

92. New High School And Domestic Rankings

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Yet another injury will deprive wrestling fans of a match at Who's #1. Ryan Crookham, who was slated to take on Nic Bouzakis at 132 lbs, has unfortunately suffered an injury and will not be able to recover in time to wrestle October 3rd.