(Best Bang for your Buck) Wrestling Strength Equipment
Here’s a scenario: You just started a program and you just had a good fundraiser. You have around $750 that you wish to spend on strength equipment that can train your entire team at once. What do you buy though? And how much should you pay?
When I look at this problem, I think about creating the best and largest amount of possible circuits to execute. Strength wise, circuits emulate wrestling most accurately so that’s why I’m focusing on them. Most everyone will have a weight room anyway so that is not what this is about.
Lets get to it.
First, our priorities:
1. Versatility
If you only have a few pieces of strength equipment, they must be able to be used for many different workouts. The same circuit over and over gets stale so make sure your equipment doesn’t pigeon hole you.
2. Durable
“Bang for your buck” is a long-run concept. Spending a little more in the short term, in many cases, is the best idea. Realize that if you buy a cheap piece of equipment that breaks in 1 year and you have to replace it, it wasn’t really that cheap.
3. Wrestling Room Safe
We don’t want any equipment that we can’t safely use on the mats. Something like a plate is likely to eventually slice our very expensive mat. Can’t have that.
So with around $750 and with those priorities in mind, this is what I would purchase. (Remember I'm a college coach so weights of things may have to be adjusted).
Kettlebells
I like kettlebells a lot, they're as versatile as dumbbells but better for swinging motions which I think are ideal for wrestlers. But by all means, if you can find cheaper dumbells, go for it. The best part is, they're pretty dang difficult to break.
TRX Style Straps
These straps are insanely versatile. There are a million ways to use them from rows to pushups to presses to fantastic ab exercises. Don’t buy the TRX brand ones as you pay a lot for the brand when the materials are cheap and durable as all hell. Just make sure you have a place to hang them.
Fringe Immortal Wall Balls
These are the absolute best. I wouldn't recommend something so expensive if they weren't. Wallballs are great for wrestlers as they allow for great explosive movements. Think about all the slamming you can do. You may think 14 lbs is too light but you just need to throw it harder- weight doesn’t matter so much. There are cheaper versions but they will inevitably break. These claim to be "immortal" but they aren't. My wrestlers have broken several but what's great is that they have a lifetime warranty. No questions asked. As long as Fringe is in business, you can always get a new one.
Athletic Tape Agility Ladder
There is no reason to buy an agility ladder. Athletic tape is cheaper and works better as you don't trip up on it and have to reset it every 10 seconds. Plus you can lay a "ladder" down basically permanently.
Jump Ropes
Jump ropes are a wrestling room must. They're great for hand-eye coordination and teaching rhythm. They're also cheap and a cutting weight classic. Though they aren't incredibly workout versatile, they are tempo versatile. You can lower the intensity of a circuit a station doing a recovery pace or you can sprint using them and get a great cardio workout.
Resistance Bands
Just like the TRX Bands, these resistance bands are so versatile. Another quick google search allows for a resistance band variation to almost any exercise.
Used Lacrosse Balls
These last two are for recovery. I haven't talked about it on this blog but I think recovery is incredibly under served in the wrestling community. I think the bread and butter of recovery is myofacia release AKA rolling out. Lax balls allow you to get into any spot and release it. Plus they're cheap and great for creating games.
For more options look into the book “Becoming a Supple Leopard”- it’s great and gives you options for every part of your body along with prescriptions for specific injuries.
PVC Pipe (4" Diameter)
In the same line of thought, PVC makes the best rollers. Regular rollers are very expensive and don't do the job as well as the uncompromising hardness of PVC. You're trying to be in pain when you roll out so don't beat around the bush. Go to a hardware store and they will cut PVC into the 12" pieces you want. No reason not to get a dozen for your team.
Again, look into “Becoming a Supple Leopard”
Your Mind
There are body weight exercises that can hit every muscle and any tempo. It's great to have equipment but you don't need it. Be creative to fill in the gaps for equipment you don't have.
Tempting but don't buy:
1. Used airdyne bikes.
Airdynes are a wrestling staple, I get it. And yes, you can find a working old one for $100. But listen, it's going to break... quickly. Wrestlers destroy bikes. Repairing them is expensive if you have a pro do it and difficult if to try yourself.
It's just not worth it. Find other ways to aerobically push your athletes.
2. Pull-up bars
Pull-ups are another staple and they are important. The issue is that pull up bars for a bunch of people are surprisingly expensive and not very versatile. Take this into consideration a along with the fact that there already are pull-up bars somewhere on your campus or at your school. Go use those.
Tips for Buying:
1. Shop around
There are so many options for similar products. If you don't find a good price for what you want keep looking.
2. More is cheaper
This may be obvious but the more you buy the better deal you get. Contact vendors, tell them what you're doing, and they may even give you a discount.
3. Buy Used
I can't give links to used stuff as it goes away and is location-specific. But whenever you can, buy used. It is almost always 90% as durable and functional but much cheaper. This is especially true with kettlebells and other weights. People always go on fitness kicks then end up selling their practically new weights for a fraction of their price new.
4. DIY
Though maybe not applicable for the equipment shown, there are so many DIY versions of workout equipment. Don't hesitate to give them a try if you don't have the money in the bank. Plus you will see what features you want in the product or find out you won't even use it.
Circuit Examples
All examples are for 30 athletes dividing into either 5 or 6 stations. All stations are 1-minute long. Go through whole circuit 2 times.
Circuit #1
- Jump Rope
- Kettle Bell swings :30 | Abs :30
- TRX Upright Row :30 | Push-ups :30
- Foot ladder [Follow the leader]
- Wall Ball Slams x6 then partner goes
Circuit #2
- Stance and Motion :15 sprint, :15 coast x2
- Wall Ball Slams :30 | Mountain Climber :30
- Stand ups with partner
- TRX 1 legged squat :30 | Broad Jump :30
- Jump Rope :15 sprint, :15 coast x2
- Kettle bell Around the world :30 | Inchworms :30
Circuit #3
- Wall Ball Partner Throws
- Kettle bell Lunge with Rotation :30 | Knee High Jumps :30
- Jump Rope
- Resistance Band Transverse Twist :30 | Burpees :30
- Sprint :15, Rest :15 x2
Tips for writing up circuit workouts.
1. Alternate body parts
In our 6 station example, don't have the first 3 stations pounding your athletes' legs then switch to the upper body. Mix it up so they can give muscles a rest and be ready to explode and work hard for each station.
2. Minimal thinking
Be careful about how much you put into each station. If your athletes are going to be tired and you want to be yelling and encouraging them through the workout, don't make them learn a new exercise for a station. Make sure they know what they are doing beforehand so they don't hesitate.
3. Know your goals when creating
There are times to push them hard in a muscular way for a circuit and there are times that you put a little circuit at the end of practice to just keep them sweating. Pick exercises that match the goal. Don't overload them when it isn't the right time. It's never one size fits all.
4. Switch it up!
The same circuit will get stale. Do things a little different to help your athletes stay interested.