Developing and Testing Explosive Leg Power By Chris Gorden
Wrestlers and a multitude of athletes can greatly benefit from a conditioning program with an emphasis on explosive leg power. Movements from level changes, penetration steps, lifts, returns, and getting up from bottom all put a lot of strain on the athlete’s lower body. With that in mind strength training for the lower body can not only improve performance but also assist in injury prevention, especially if each cycle gradually decreases load and repetitions. This approach tends to help prevent overuse injuries.
Back Squat, Front Squat, Leg Press, Deadlift, Power Clean, Bulgarian Split Squats can all be useful lifts to assist in leg power development while Box Jump, Depth to Vertical Jump, Bounding Strides, Broad Jumps, Hurdle Hops, Sprint Starts, 10-20 Yard Sprints, and Uphill Runs assist the Plyometric Skill Development part of your team’s Conditioning Program.
For periodization I don’t traditionally put a lot of focus on hypertrophy (muscle growth), especially with most wrestlers continuing to cut weight during and after the high school season; it’s too difficult to manage their caloric intake to sustain recovery even with supplementation. Instead we’ll prioritize strength, maximal strength, power and maximal power and cycle through each while factoring in load and stabilization focused workout along with muscular endurance, not only for returning wrestlers, but also for incoming freshman that most likely don’t have as much lifting experience.
Below is an example of programming for power. I would recommend 4-6 week cycles with progressions every 2-3 weeks.
Strength Training

Exercise	Sets	Reps	Weight	Rest
BB Back Squat	5	1-5	85-100% 1RM	1-2 min
Leg Press	5	1-5	85-100% 1R	1-2 min
KB RDL	3	5-8	Medium Intensity	1 min
DB Bulgarian Split Squat	3	5-8	Medium Intensity	1 min
BB Calf Raise	3	15	85-100% Back Squat 1RM	1 min
KB Bench Elevated Hip Raises	3	8	85-100% Back Squat 1RM	1-2 min
Trx Pistol Squats	3	5ea	Bodyweight	1 min
KB Swings	3	8	Medium intensity	1 min

Plyometric Exercises

Exercise	Reps	Sets	Tempo	Rest interval
Broad Jump	8-12	2-3	As fast as possible	1 min
Depth to Vertical Jump	8-12	2-3	As fast as possible	1 min
Bounding Strides	8-12	2-3	As fast as possible	1 min
Low Hurdle Hops	8-12	2-3	As fast as possible	1 min

Assessment is typically measured with the vertical and broad jump. For the vertical jump Vertec is the most commonly used, but if your athletic facility isn’t already equipped with one, they can range between $500-800. The double leg vertical jump test bilateral leg power, with a counter movement with no running approach, the athlete will jump and touch the highest possible vein on the Vertec.
The height difference between the standing reach and the jumping height is how you’ll get an accurate test result; typically it is good to give the athlete two attempts, and if the second attempted reaches a new height then a third test is awarded. There should be no shuffle step, side step, drop step or gather step on each attempt; the athlete should just drop into countermovement with a violent arm swing and avoid winding up to hit the vein. A lot of athletes tend to swat at height veins and end up sacrificing energy, and vertical reach, which does not benefit the athlete’s testing at all, just jump straight up and reach so they won’t sacrifice height for wind up.

Gender	Excellent	Above Avg	Average	Below Avg	Poor
Boys	>26 in	22-25 in	19-21 in	15-18 in	<15 in
Girls	>24 in	20-23 in	16-19 in	13-15 in	<13 in

For the broad jump you can just use measuring tape and a yardstick to measure where the athlete’s heel lands. Try to keep your wrestlers on a non-skid surface to avoid potential injuries while testing. Using the same stationary counter movement as the Vertical jump test the athlete will jump as far forward as possible.

Gender	Excellent	Above Avg	Average	Below Avg	Poor
Boys	>2.01 m	2.00-1.86 m	1.85-1.76 m	1.75-165 m	1.65 m
Girls	>1.66 m	1.65-1.56 m	1.55-1.46 m	1.45-1.35 m	<1.35 m

For a lower extremity strength assessment the barbell back squat is a great tool to measure overall lower body strength. The squat test can follow a standard 1 rep max testing format.

Load	Repetitions	Rest
50% 1RM	10	3 min
60% 1RM	5	3 min
70% 1RM	3	3 min
80% 1RM	1	3 min
Weight increase 2.5-5lbs	1	5 min
Continue until reaching 1RM	1	5 min

Assessment at the beginning and end of each cycle (4-8 weeks) not only gives your wrestlers another level of competition but it also assists the conditioning coach on tracking progressions and ensuring the program design is effective.
The weight room is one of the few places our wrestlers can utilize pure data in order to continuously progress their levels of strength,mobility and muscular endurance. I have yet to see someone win a State or National Title solely because of their squat 1 rep max; however, this can be one of many tools a wrestler can add to their arsenal to help separate themselves from their competition, by not only increasing their strength and endurance but also improve in balance, agility, neuromuscular facilitation, and injury resistance. With a calculated approach in the weight room that compliments their time invested on the mat and in post training recovery, your wrestler can be even more prepared for the next level and beyond.
Chris Gorden (775)342-9564 cgorden0117@gmail.com