Training Programs For Grip Strength By Chris Gorden
As Freestyle/Greco season is now in full swing, it can be an ideal time to focus on workout programs that develop higher levels of grip strength. Improvements in this area can positively benefit a wrestler’s gut wrenches, leg laces, crotch lifts, upper body throws or when trying to keep the opponent from burning the lock defending the turn on bottom. Neutral positioning can be impacted with better wrist control and upper body ties, two on ones, under hooks, collar ties, etc., can all improve significantly with this addition to a wrestler’s training program. In my opinion many matches are won mentally with the first contact after the whistle, and increases in grip can be both a physiological and physiological advantage in competition.
Wrestlers training during the off-season, especially those who compete year round, must manage injuries during conditioning, and on the mat. Depending on the severity of the injury, the conditioning coach can write a separate program with a focus on rehabilitation for the injured area; it’s always a good idea to consult with their physical therapist and/or physician, whenever possible, for suggestions and clearance. This training modification allows the wrestler to recover, while still keeping them on track with the rest of the team’s off-season program. Again, repetition is key to progression on the mat, or in the weight room.
A strength training program with a combination of traditional heavy lifts such as; Bench Press, Back Squat, Power Clean and Deadlift, along with Pull Ups complemented with a small portion dedicated purely for forearm and grip strengthening–similar to movement prep and dynamic warmups pre-strength training (5-10 min), can greatly benefit a wrestler’s overall grip strength. This can be done as part of the team’s conditioning program or workout homework that wrestlers can do on their lifting program on their own time. For safety, if core lifts are above 50% of one rep max having adequate spotters is very important since the wrestler’s grip will be heavily affected by the grip training program with Power Clean and Bench Press being the highest risk of injury with loss of grip. Use of chalk can also be a good safety measure.
Here are a few different variations a wrestler can add to their own program or conditioning coach could add to the team’s strength program.

Rest 1 min 30 seconds between sets
Workout 1	Workout 2	Workout 3
Standing Barbell Wrist Curls 3x 8 Reps 2 sec hold	PVC Wrist Curls 3x 10 Reps ea pronated/ supinated	Small Plate Drops 3-10 pound weight 3×10 Reps ea
Standing Barbell Wrist Extensions 3x 8 Reps 2 sec hold	Fingertip Plank 3x Max Effort	Plate Fingertip Hold 10-25 pounds 3x Max Effort
Bench Supported Dumbbell Rotations 3×10 Reps ea	Dumbbell End Hold 3x :30	Bench Elevated Dumbbell Sledgehammer Rotations 3×8 Reps ea
Dumbbell Farmers Walk 3x 20 yds	Dumbbell Reverse Curls 3x 20 Reps	Rope Climbs/Rope Pulls 3×1 Ascend/ Pull
Racketball Grippers 3x 1 Min	Bar Hang 3x :45	Dumbbell Offset Farmers Carry 3x 20 yds Left hand 20 yds Right hand
Rest 30 seconds between sets	Rest 30 seconds between sets	Rest 30 seconds between sets
Rest 2 Min after all 5 exercises	Rest 1 Min after all 5 exercises	Rest 3 Min after all 5 exercises

*Muscles Targeted- Anconeus, Brachioradialis, Pronator Quadratus, Pronator Teres, Supinator
Keeping the wrestler’s rest periods in-between sets short will help mimic the in-match intensity of maintaining a lock (Gable, Butterfly Locks, Collar, Wrist) while exhausted, this is the rest period I would recommend giving when the wrestler is going from movement to movement (Cycle, High Intensity Interval Training) with the long rest period being at the end of the circuit, rest then repeat. Taking this approach can progressively build grip endurance the same way muscles use ATP/CP stores to recover in-between sets and circuits, by taking 1-3 min rest in between circuits allowing the body to recharge ATP (energy) back to the muscles before the next set. Typically ATP storages recharge at 50% for every 30 second rest period, 85-90% with a 1-2 minute rest and 100% with a 3 minute rest period. Progressions vary depending on the periodization of the individual or group strength training program.
Typically the more difficult the technique or amount of exhaustion, the longer rest period is needed with the shorter rest periods being dedicated to stabilization, muscular endurance and technique. But there is a lot of freedom to be creative with the programming and keep wrestlers building grip strength year round with minimal time needed for muscular recovery therefore over the course of each year the wrestler gets maximal repetitions with minimal time off needed to recover after each session. If they follow the above formatting with 4 week microcycles the wrestlers should see a 2-3 point improvement in crush (compressive) strength.
For progression tracking the use of a grip diameter (if available) can monitor crush strength every few weeks to see if there is a measurable progression. Many collegiate programs track crush strength along with 1 repetition max so it can be useful to know where the wrestler is at through the off season and preseason workouts. This can be tested and documented at the conclusion of each microcycle with no deload period needed. The conditioning coach can use this to take a quantitative approach and can use this data to make adjustments to the strength training program based on those results. It is also good to share and post this information in your weight room along with 1 rep max and skill testing big boards, adding a layer of competition isn’t a bad idea and in a lot of cases gets more consistent buy-in to off season lifting along with offseason wrestling. Especially if it shows dividends on the mat.
Chris Gorden (775)342-9564 cgorden0117@gmail.com