Championship Productions Blog

Archives by Tag 'Strength'

Train With a Partner to Develop More Strength!

By Kevin Fitzpatrick - Last updated: Saturday, October 17, 2015

U.S. Olympian wrestler, Ken Chertow, presents three drills that help athletes become stronger in matches. The drills shown in this clip are high intensity bursts, which will improve the core endurance of wrestlers needing to add to their explosiveness.

Partner Strength Drills

Drill Summary: The first drill is the Float Drill, where one partner gets in a base position on the ground and the other floats back and forth over top of them. Go for about 10 seconds of intense training, then switch partners.

The second drill is the Break Down Base Drill. In this drill, the partner on the bottom takes their stance, and the partner on top tries to break them out of it. The wrestler on bottom should do everything they can to stay in a good base. Go for 10 seconds, then switch partners.

The third and final drill is the Flip Drill. One wrestler is on bottom in a good base, while the other comes up to the side of the bottom wrestler, puts their hands underneath their partner’s stomach, and flips up and over their partner back and forth. Go for 10 seconds, then switch.

This video came from Championship Productions’ video “All Access Gold Medal Wrestling Camp.” View other world class Wrestling videos!

Build Lower Body Strength Using Plyometrics!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Gary Calcagno, Oklahoma State University strength and conditioning coach, learned this group of plyometric exercises from a strength coach clinic early in his career. Wrestlers who train using plyos will become more powerful by working on their lower body’s ability to explode.

Plyometric Series

Drill Summary: For the box jump, the wrestler stands about a yard away from the box and begins by swinging their arms. The key to the box jump is to get hip/knee/ankle extension and stand up immediately when you land on the top of the box. For the static box jump, the athlete sits on the edge of a two foot box, rocks back with their arms up, then comes down onto their feet and jumps. The feet should be on the ground briefly before springing up onto the box, once again focusing on hip/knee/ankle extension.

This video came from Championship Productions’ video “Training for Power and Explosiveness.” View other world class Wrestling videos!

Learn a Great Strength & Conditioning Exercise for Lacrosse!

By dustin.moscoso - Last updated: Tuesday, November 11, 2014

Lehigh University Head Strength & Conditioning Coach, Eric Markovcy, uses a ladder drill that is designed to keep the players’ feet under them. In addition, it is important that the players lead with the proper foot when changing direction. Coach Markovcy also makes the drill more “game specific” by having the players do the ladder drill based upon his voice commands and also upon his hand signals.

Ladder Drill Concept: In/In/Out/Out

Drill Summary: In the ladder drill he stresses hips low and chest high and proud. With the chest up he also wants the eyes up so that the players have the vision to see everything. The players go through the drill with their sticks in their hands. On his mark, the player steps in with both feet and then out with both feet. The players will go both right and left.

Teaching Point: Progression to the voice or hand signals should only be done once mastery of the initial ladder drill is achieved.

This video came from Championship Productions’ video “Speed, Agility and Explosiveness Training for Lacrosse.” View other world class Lacrosse videos!


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