Training Technique of the Week: Power Development

Updated: February 14, 2012

By Scott Goodpaster

At Cincinnati Functional Fitness, we love to use a power development phase in-season for our wrestlers.

The power phase uses a traditional exercise for five heavy reps, but not to failure.  Rest one minute and follow it up with an equivalent unloaded explosive exercise.

The whole idea behind the minute recovery is you want to give enough time for the energy system to be restored in the muscles you just targeted, but not too much time where the central nervous system calms down and falls asleep. Periodizing a wrestler’s program is paramount.

Using the power phase in-season will bring strength performance to a peak. This is complex training at its best. The power phase will keep your wrestlers strong and powerful during the season.

Wrestler Patrick Campbell performs five pull-ups using a 40-pound vest.


  • Patrick performs five explosive pull-ups.

  • Wrestler Tommy Kimbrell performs a heavy set of deadlifts for five repetitions.

  • Tommy prepares to perform five explosive spawls to a jump.






























(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)