Youth Wrestling Home Strength Workout

Youth Wrestling Workout

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One of the challenges that arise when introducing youth athletes to strength training are getting them to understand and develop body control and movement efficiency. Combine that with the fact that many parents may lack proper equipment at home that is suitable for youth wrestlers (bands, med balls, kettlebells, etc.), and it can lead to a cycle of doing the same things over and over with little carry over or benefit.

The solution is to use common household items in a way that challenges your athlete and helps them build a base of strength for the sport and also for their future in the weight room. In this video Jack demonstrates 4 movements that can be done with a pillow at home. Keep in mind, the pillow is not chosen for its weight. The weight is light but it is more about getting the athlete to understand how to brace their core, extend their hips, keep balanced when extended overhead, etc.

Use this workout as a circuit, rotating thru the order for 3 rounds.

Watch the video for full breakdown:

Pillow Ups - this is the most “sport specific” of the 4, and will help develop strength used in a stand up. Start with a body lock on the pillow then step back into a lunge. Once on your knees, let your hips sink back then extend them forcefully (squeezing the glutei) and step back up to the starting position. It is crucial to squeeze the pillow the entire time, not just hold on to it.  Sets of 10.

Overhead Lunge - hold the pillow overhead and step out into a lunge. Keep your core tight and arms extended straight up, not out to the front. Sets of 5-8 per leg.

Push Up Switches - start in a push up position with the pillow outside of your hand. Do a push up, then switch the pillow to the opposite side.  Keep your hips level and do not twist. Sets of 10 reps

Hamstring Curls - the pillow makes a good slider on the mat or hardwood floors for a bodyweight hamstring curl. Keep your hips extended and off the ground the entire time, maintaining a straight line from shoulder to knee thru the hip. Sets of 5-8

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, learn more about his strength and conditioning programs for wrestlers of all ages here, and check out Coach Myers' new website here.