How to use a dummy and throw your best friend

How to send someone in the air...

This video of Greco Roman wrestling gets me hyped up big time.

My first love was always wrestling, and it still is.

I love the constant attacking and the hand to hand combat.

Look at how long some of these guys have to work to get a throw or to resist a throw.

It shows the need for SERIOUS static strength, absolute strength, speed strength and strength endurance!




There are many ways to develop the power and strength required for wrestling and judo. I will outline only a few, as I said, there are MANY!

First of all, for power, throwing objects is an excellent method and ofetn overlooked, or perhaps forgotten.

I don't care what you throw: stones, kettlebells, med balls, d balls, dumbbells, sandbags or a training dummy.

The release of the object is what makes this a power movement. This allows you to fully exert without concern of slowing the movement down at the end of the rep.

You can throw rotationally, push pass, scoop toss - two arms or one, any angle will work.

Start with some momentum such as twisting your body, squatting down or stepping into the throw....or.....throw from a dead stop, no momentum at all - excellent for developing starting strength.

Notice I mentioned you also need strength to develop power.

Strength is a trait that carries over to other traits, it is part of your BIG foundation, without great strength you might be limiting your speed / power.

Now, you have always seen those training dummies in the wrestling rooms, right?

What do they do with the dummy?

Throw him, maybe perform set ups and penetration shots....not much more

Here's other uses for the training dummy:

1. zercher carry
2. zercher squat
3. zercher lunges: forwards, reverse, walking
4. shouldering (from the ground, rip the dummy up onto your shoulder, alternate shoulders every rep)
5. shoulder squats
6. shoulder lunges
7. shoulder split squats
8. backwards drag (double underhook under the arms)
9. walk and squat - use either a zercher or shoulder carry, every 10 steps stop and perform 3 deep squats
10. bear hug pick ups - dummy lays face down, bear hug the dummy and lift him up, same way you would watch someone lift the strongman stones - and YES, hyperextension will occur here, just be smart and safe with how far you go

Now, next time your buddy wises off to you, you should be well prepared to throw him in more ways than one :)

These are good times!

Dedicated to your success,

Zach

PS - Don't forget, we've released The Underground Strength Kit in E Book Format, it's more than HALF off the physical Kit! Get yours by clicking HERE.