Long Island Wrestling Association

 

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the LIWA

Contacts

Association Office
LIWA
117 Dale Dr
Oakdale, NY 11769


Webmaster
Steve Meehan
stevemeehan0809 @ gmail.com

 

 

Strength and Conditioning



Strength Program - Words to Live By

  1. The Five Pillars of a Supreme Strength Program - May 29, 2014
     

Off Season Exercises

  1. Off Season Wrestling Training #15 - Wrestling Training Tips How to Improve your Top Game with Partner Wheel Barrow Walks - October 10, 2012
     

  2. Off Season Wrestling Training #14 - Wrestling Injury Prevention Partner Glute Bridge Series - October 3, 2012
     

  3. Off Season Wrestling Training #13 - Wrestling Injury Prevention Quadruped Hip Series - September 26, 2012
     

  4. Off Season Wrestling Training #12 - How to Relax The Day Before a Match Belly Breathing - September 19, 2012
     

  5. Off Season Wrestling Training #11 - How to Warm Up with Limited Space Jumping Jack Series - September 12, 2012
     

  6. Off Season Wrestling Training #10 - How to Prevent Soreness SMR Lower Body with Lax Ball - September 5, 2012
     

  7. Off Season Wrestling Training #9 - How to Improve Your FLOW and Transition with FLOW Gymnastics  - August 29, 2012
     

  8. Off Season Wrestling Training #8 - Wrestling Injury Prevention Partner Row Series - August 22, 2012
     

  9. Off Season Wrestling Training #7 - Wrestling Injury Prevention Plank Series - August 15, 2012
     

  10. Off Season Wrestling Training #6 - Improve Your Balance with Gymnastics Cartwheel Series - August 8, 2012
     

  11. Off Season Wrestling Training #5 - How to Prevent Soreness SMR Upper Body Lax Ball  - August 1, 2012
     

  12. Off Season Wrestling Training #4 - Improve Scrambles with Gymnastic Rolls - July 18, 2012
     

  13. Off Season Wrestling Training #3 - Deadlift Drills - July 6, 2012
     

  14. Off Season Wrestling Training #2- Bench Press Drills - June 29, 2012
     

  15. Off Season Wrestling Training #1 - Squat Drills - June 22, 2012
     

 

In Season Exercises

  1. In season #1 Training for Wrestlers with Zach Even Esh - November 7, 2012

Power Series Exercises

  1. Wrestler-Power Series #70 Push Jerk - May 16, 2014
     

  2. Wrestler-Power Series #69 Partner Push Up Neck Series - May 8, 2014
     

  3. Wrestler-Power Series #68 Dumbbell Snatch - April 24, 2014
     

  4. Wrestler-Power Series #67 Band Neck Good Morning - April 12, 2014
     

  5. Wrestler-Power Series #66 Tall Kneeling Bottoms Up KB Press - April 2, 2014
     

  6. Wrestler-Power Series #65 Glute Ham Raise - March 19, 2014
     

  7. Wrestler-Power Series #64 Bear Crawling and Crab Walking - March 12, 2014
     

  8. Wrestler-Power Series #63 Landmines - March 6, 2014
     

  9. Wrestler-Power Series #62 Med Ball Slam - February 27, 2014
     

  10. Wrestler-Power Series #61 Partner Wheel Barrow Walk - February 19, 2014
     

  11. Wrestler-Power Series #60 Lateral Lunge - February 12, 2014
     

  12. Wrestler-Power Series #59 Clap Push Ups - February 7, 2014
     

  13. Wrestler-Power Series #58 Stir the Pot - January 30, 2014
     

  14. Wrestler-Power Series #57 Lateral Wall Walking - January 23, 2014
     

  15. Wrestler-Power Series #56 ISO Neck Band Series - January 8, 2014
     

  16. Wrestler-Power Series #55 Kneeling Box Jump - January 3, 2014
     

  17. Wrestler-Power Series #54 Ring Body Saw - December 25, 2013
     

  18. Wrestler-Power Series #53 Reverse Band Bench Press - December 18, 2013
     

  19. Wrestler-Power Series #52 Single Leg Slide Board Leg Curls - December 12, 2013
     

  20. Wrestler-Power Series #51 Uneven Farmers Walks - November 27, 2013
     

  21. Wrestler-Power Series #50 One Arm Fat Grip DB Rows - November 20, 2013
     

  22. Wrestler-Power Series #49 Trap Bar Dead Stop Rows - November 15, 2013
     

  23. Wrestler-Power Series #48 Rack Pull versus Bands - November 6, 2013
     

  24. Wrestler-Power Series #47 Fat Gripz Pull Ups - October 30, 2013
     

  25. Wrestler-Power Series #46 Single Leg Deadlift - October 24, 2013
     

  26. Wrestler-Power Series #45 T-Bar Landmine Rows with Towel - October 16, 2013
     

  27. Wrestler-Power Series #44 Slide Board Reverse Lunge - October 10, 2013
     

  28. Wrestler-Power Series #43 Pillar Chin Ups - October 2, 2013
     

  29. Wrestler-Power Series #42 Safety Squat Bar versus Bands - September 25, 2013
     

  30. Wrestler-Power Series #41 Rope Climbing - September 18, 2013
     

  31. Wrestler-Power Series #40 Twist your Wrist - September 11, 2013
     

  32. Wrestler-Power Series #39 Giant Cambered Bar versus Chains - September 4, 2013
     

  33. Wrestler-Power Series #38 Kettlebell See Saw Rows - August 28, 2013
     

  34. Wrestler-Power Series #37 Sumo Deadlift versus Chains - August 21, 2013
     

  35. Wrestler-Power Series #36 Super Dog - August 14, 2013
     

  36. Wrestler-Power Series #35 Val Slide Sled Push - August 7, 2013
     

  37. Wrestler-Power Series #34 Neck Stability Ball Series - July 31, 2013
     

  38. Wrestler-Power Series #33 Zercher Step Ups - July 24, 2013
     

  39. Wrestler-Power Series #32 Wrist Roller - July 15, 2013
     

  40. Wrestler-Power Series #31 Hand over Hand Rope Pull - July 5, 2013
     

  41. Wrestler-Power Series #30 Hip Thrust - June 29, 2013
     

  42. Wrestler-Power Series #29 Anti Rotation Press to Overhead Press - June 22, 2013
     

  43. Wrestler-Power Series #28 Zercher Squats - June 13, 2013
     

  44. Wrestler-Power Series #27 Rope Ladders - June 7, 2013
     

  45. Wrestler-Power Series #26 Flex Arm Hang - May 31, 2013
     

  46. Wrestler-Power Series #25 Sand Bag Shouldering - May 25, 2013
     

  47. Wrestler-Power Series #24 DB Clean and Press - May 9, 2013
     

  48. Wrestler-Power Series #23 Single Leg Squats - April 26, 2013
     

  49. Wrestler-Power Series #22 Band Deadbugs - April 18, 2013
     

  50. Wrestler-Power Series #21 Swiss Bar Floor Press versus Chains - April 4, 2013
     

  51. Wrestler-Power Series #20 Single Leg Hip Thrust versus Chains - March 29, 2013
     

  52. Wrestler-Power Series #19 Inverted Rows - March 21, 2013
     

  53. Wrestler-Power Series #18 Rear Foot Elevated Split Squat - March 14, 2013
     

  54. Wrestler-Power Series #17 Stability Ball Roll Outs - March 7, 2013
     

  55. Wrestler-Power Series #16 Feet Elevated Chain Push Ups - March 1, 2013
     

  56. Wrestler-Power Series #15 Trap Bar Deadlift - February 13, 2013
     

  57. Wrestler-Power Series #14 Incline Rope Climb - February 7, 2013
     

  58. Wrestler-Power Series #13 Kettlebell Goblet Squat - January 31, 2013
     

  59. Wrestler-Power Series #12 Basic Barbell Training Floor Press - January 24, 2013
     

  60. Wrestler-Power Series #11 Basic Barbell Training Z-Press - January 17, 2013
     

  61. Wrestler-Power Series #10 Basic Barbell Training Romanian Deadlift - January 10, 2013
     

  62. Wrestler-Power Series #9 Basic Barbell Training Front Squat - January 3, 2013
     

  63. Wrestler-Power Series #8 Kneeling Jumps - December 27, 2012
     

  64. Wrestler-Power Series #7 Hip Thrusts & Glute Bridges - December 20, 2012
     

  65. Wrestler-Power Series #6 Log Cleans - December 14, 2012
     

  66. Wrestler-Power Series #5 Trap Bar Deadstop Rows - December 6, 2012
     

  67. Wrestler-Power Series #4 Zercher Lifts - November 29, 2012
     

  68. Wrestler-Power Series #3 Hex Holds for Grip - November 21, 2012
     

  69. Wrestler-Power Series #2 Standing Ab Wheel Rollouts - November 15, 2012
     

  70. Wrestler-Power Series #1 Band Neck Good Morning - October 31, 2012
     

Post Season Exercises

  1. Post Season Wrestling Training #1 - April 7, 2012
     

  2. Post Season Wrestling Training #2 - April 13, 2012
     

  3. Post Season Wrestling Training #3 - April 20, 2012
     

  4. Post Season Wrestling Training #4 - April 27, 2012
     

  5. Post Season Wrestling Training #5 - May 11, 2012
     

  6. Post Season Wrestling Training #6 - May 19, 2012

Exercise of the Week

  1. Wrestling Exercise #11 - March 28, 2012
     

  2. Wrestling Exercise #10 - March 21, 2012
     

  3. Wrestling Exercise #9 - March 14, 2012
     

  4. Wrestling Exercise #8 - March 7, 2012
     

  5. Wrestling Exercise #7 - February 29, 2012
     

  6. Wrestling Exercise #6 - February 22, 2012
     

  7. Wrestling Exercise #5 - February 15, 2012
     

  8. Wrestling Exercise #4 - February 8, 2012
     

  9. Wrestling Exercise #3 - February 2, 2012
     

  10. Wrestling Exercise #2 - January 26, 2012
     

  11. Wrestling Exercise #1 - January 20, 2012
     

  12. The Ultimate Wrestling Playground Workout - October 12, 2011
     

  13. Rope Climbing Progressions for Wrestling - October 19, 2011
     

  14. Upper Body Power Training for Wrestling - October 26, 2011
     

  15. The Best Single Leg Exercises for Improving Wrestling Performance - November 3, 2011
     

  16. Towel Training for a Stronger Grip - November 11, 2011
     

  17. Explosive Power Training for Wrestling - November 17, 2011

  18.  

  19. Wrestling Specific Posterior Chain Exercises - November 23, 2011

  20.  

  21. Isometric Training for Strength and Stability - December 13, 2011
     

  22. Gain Quick Hands and Feet for Grapplers with Ladder Drills - January 11, 2011

 


Training Articles

by Ken Chertow

  1. Shadow Wrestling - January 10, 2012
     

 

The Long Island Wrestling Association does not specifically endorse any workout mentioned in this section and strongly encourage anyone beginning a strenuous workout for the first time to consult with their physician before beginning.