Even-Esh: Don’t wait; evaluate, make a plan and get STRONG

Editor’s Note: This article appeared in WIN’s Volume 32 Issue 7, which printed on April 1, 2026.

By Zach Even-Esh

Your folkstyle wrestling just ended, and the key to returning next year stronger, faster and more successful is to have an honest look at where you struggled, why you lost certain matches and create an honest plan for yourself.

Step 1 is to sit down with your coach to get an honest assessment of where you are and where you want to be. Understand that if you share BIG goals with your coach, family and teammates, you must do the work required to hit your target goals.

To organize a training plan, understand that this is a year-round commitment. Too many wrestlers treat their strength training like a side hobby. They will train like a TikTok influencer when they are, in fact, training for one of the most dangerous sports in the world. That being said, the most important aspect in becoming a great wrestler is to improve your wrestling skills, your ability to handle pressure and to win when it counts at the big tournaments and matches.

Common issues we see with wrestlers are listed below, in no specific order:

• Lack of strength endurance
• Lack of power endurance
• Lack of hip and ankle mobility; lack of hamstring flexibility
• Lack of shoulder strength and stability
• Lack of overall posterior chain strength

We are seeing a rise of injuries to the shoulders and knees at the high school level. This is also from overuse and incorrect preparation. Even in season, wrestlers go to club practices. What happens is they reserve effort at school practice trying to survive to the next practice. This adds volume and damages the body. The key is to preserve the body, not to destroy the body. This is where intelligent coaching comes in as well as a plan that is organized ahead of time.

Below is a sample full-body training session to address the common weak areas mentioned above.

Begin first with two or three rounds of prep work as listed below in a circuit:

• Sled Drags x 150 ft
• KB Suitcase Carry x 50 ft each arm
• Kettlebell Goblet Squat x 5
• Bodyweight Bulgarian Split Squats x 10/10
• Band Face Pulls x 15
• Hanging Leg Raise SLOW Tempo x 5
• Yoga Push Up + Opposite Shin Tap x 5/5 

Sample Workout:

1A) Pause Front Squats x 6, 5, 4, 3 reps (add weight each set — 2-count pause in bottom)

1B) Hurdle Jumps + Sprint: 3 hurdles + sprint 50 ft

2A) Sandbag Clean & Press 3 x 6 (hold overhead lock out x 2-count) — can also do kettlebell clean and press

2B) Rope Climb or Pull-Ups 3 x MAX reps

3A) Cossack Squats Weighted 3 x 5/5

3B) KB Swings or Back Extensions 3 x 10

3C) Jump Rope High Knees 3 x 1 Minute

4) Grip + Abs/Med-Ball Throw Circuit x 3 or 4 each

As you can see, this looks nothing like a typical “Gym Bro” workout. These movements strengthen common weak areas, build size, strength, joint stability and all-around athleticism. In addition, it’s not just the exercises, it’s HOW you do them. Put a plan in place and be ready to train all-year round. There is no other way if you demand greatness of yourself!

(Zach Even-Esh is a strength and performance coach located in New Jersey and is the founder of The Underground Strength Gym, author of The Encyclopedia of Underground Strength and creator of The Underground Strength Coach Certification).