8 Exercises For An Unstoppable Takedown
When it comes to incorporating strength training into the training regimen of wrestlers or martial artists, many coaches often make the mistake of using generalized exercises that may not have a direct carryover to their athletes' performance. However, to truly enhance skills in any sport, it is vital to break down the mechanics of the specific skill being performed. This holds true for complex techniques like leg attack takedowns, where exercises must focus on improving positioning and execution.
In this article, we will delve into four primary strength exercises that directly impact leg attack takedowns. These exercises target key areas of strength and athleticism, enabling wrestlers to optimize their performance on the mat. Additionally, we will explore explosive contrast movements that complement each exercise, further enhancing explosiveness and lateral drive. Get ready to transform your leg attack takedowns and dominate your opponents with these effective training techniques.
- Barbell Reverse Lunge with Clean Grip
The barbell reverse lunge with a clean grip is a powerful exercise that improves the wrestler's stability when under the legs. By analyzing the positioning at the bottom of the lift, we can identify its direct correlation to a successful leg attack takedown. The stable ankle resembles the linear foot drive required after the initial penetration of a shot, while the knee and hip positions mimic those during a takedown. The loaded trunk, upright posture, and aligned thoracic spine simulate the resistance experienced during an opponent's defense.
Why choose the reverse lunge over the forward lunge? The reverse lunge involves driving the rear foot forward, replicating the movement required in a penetration shot. Conversely, a forward lunge would result in a backward drive, leading to an unfavorable position on the mat. To complement this exercise, incorporate the jumping split squat as a contrast movement. Focus on driving off the back toe with maximum force, propelling yourself off the ground for maximum speed.
- Sumo Deadlift
The sumo deadlift is an ideal exercise for wrestlers due to its emphasis on lateral force. Unlike the conventional deadlift, the sumo deadlift requires generating significant lateral force into the ground. After securing your opponent's legs during an attack, the next step involves a lateral drive off the far foot. Linear drive during a takedown allows opponents to easily counter by retracting their hips and creating distance, jeopardizing your position. Enhancing lateral explosiveness is crucial for overpowering opponents and achieving successful takedowns.
As a contrast movement, incorporate the single-leg lateral hurdle hop. The emphasis here is on generating substantial lateral force, focusing on horizontal distance traveled rather than vertical height. Softly land on both feet on the other side, further developing the explosive lateral drive.
- Close Grip Floor Catch Press with Pause
While horizontal pressing exercises are generally beneficial for pushing movements in matches or fights, a moderate-intensity close grip press for maximum speed from a standstill position can significantly enhance hand and striking speed. A slow reach during the penetration of a leg attack gives opponents more time to react and defend against your move. Observing the upper body during a leg attack, bent elbows and hands positioned a few inches from the chest are common. The arm reach is often performed without eccentric movement, resembling a dead pause.
The close grip floor catch press with a pause effectively targets the hand strike portion of a leg attack. The exercise emphasizes keeping the elbows at rest on the ground, maintaining the bar a few inches from the chest. The close grip also replicates the range of motion during elbow extension in contact sports, as most pushing movements occur within shoulder width. During the catch phase, release tension at the bottom and explosively drive the weight upward from a dead pause. Aim for a weight that doesn't require grinding. A training range of 75-85% of your 4-6 rep max is recommended.
For the contrast movement, try the kneeling medicine ball chest pass with a dead pause. Pause at the chest and explosively push the ball as fast as possible. Increase the distance or aim for specific targets or walls with each set to continually improve.
- Inverted Ring Row with Iso Hold
Isometric strength plays a significant role in mixed martial arts and wrestling, as athletes often need to hold positions against active resistance from opponents for extended periods. While horizontal and vertical pulling strength are commonly emphasized in wrestling programs, it is essential to recognize that pulling the legs toward oneself indicates poor penetration and improper knee/foot placement for executing an attack successfully.
A properly performed penetration shot positions the attacker's hips in front of the opponent's feet, with the arms wrapped around the legs. Overcoming the resistance of an opponent's defense requires exceptional horizontal isometric pulling strength. The inverted row is an excellent exercise for practicing horizontal isometric pulling strength, as it forces athletes to maintain a neutral spine. Opt for a neutral grip and squeeze the elbows in tightly at the top. Merely pulling to the chest is insufficient; focus on crunching the elbows in and activating the lat muscles, as if trying to hold an opponent's legs during resistance.
As a contrast movement, incorporate dynamic effort Pendlay rows. Use a resistance range of 60-70% of your one-rep max and perform sets of 2-3 reps. Focus on driving the elbows back as fast as possible, emphasizing speed rather than relying solely on arm strength. Squeeze the shoulder blades together at the top to maximize the benefits of the exercise.
Putting It Together: Sample Two-Day Training Split
To implement these exercises effectively, consider the following sample two-day training split:
Day 1:
- Barbell Reverse Lunge with Clean Grip: 3 sets of 8 reps per leg
- Contrast: Jumping Split Squat: 3 sets of 6 reps per leg
- Sumo Deadlift: 3 sets of 6 reps
- Contrast: Single Leg Lateral Hurdle Hop: 3 sets of 6 reps per leg
Day 2:
- Close Grip Floor Catch Press with Pause: 3 sets of 6 reps
- Contrast: Kneeling Medicine Ball Chest Pass with Dead Pause: 3 sets of 6 reps
- Inverted Ring Row with Iso Hold: 3 sets of 10-12 reps
- Contrast: Dynamic Effort Pendlay Row: 3 sets of 2-3 reps
Final Thoughts:
It is important to acknowledge that continuous practice of the skill itself is essential for improvement. However, incorporating specific strength exercises that target the mechanics and athleticism required in wrestling can significantly enhance performance. By carefully selecting exercises and understanding their direct relation to leg attack takedowns, wrestlers can make great strides in becoming unstoppable forces on the mat.
About the Author: Nick Knowles, a former California State Greco and Freestyle wrestling champion and Division 1 wrestler, is currently a strength coach and personal trainer at The Human Performance Initiative (HPI) in Virginia Beach. With a diverse clientele ranging from professional fighters and world champion grapplers to military personnel, endurance athletes, and athletes of all levels, Nick helps individuals improve their fitness and transform their physique. Learn more about Nick and his expertise in the world of strength training and wrestling.
Citations:
- "How to Master the Barbell Reverse Lunge." Bodybuilding.com, www.bodybuilding.com/exercises/barbell-reverse-lunge.
- "How to Sumo Deadlift." Juggernaut Training Systems, www.jtsstrength.com/how-to-sumo-deadlift.
- "The Close Grip Floor Press: A Chest and Tricep Builder." T-Nation, www.t-nation.com/training/close-grip-floor-press.
- "Inverted Row." ExRx.net, exrx.net/WeightExercises/BackGeneral/BWInvertedRow.
- "Improving Leg Attacks for Wrestlers." Onnit Academy, www.onnit.com/academy/improving-leg-attacks-for-wrestlers.
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