Gladiator
Training Manual for Wrestlers
by Zach Even - Esh
About
the author:
Zach
Even-Esh is a bodybuilding
champion. No, don't run away, he's a reformed, ex-bodybuilder and a born again
strength training fanatic. As well as notching up both a BA & MA in Health
& Physical Education, he's a columnist for USA
Wrestler and SportsSpecific.com.
Why
should wrestlers do extra strength training? Zach says "Strength training
gives the athlete a greater chance of reducing injuries first of all. Second,
a stronger athlete has the ability to become faster, more powerful - ultimately
giving you the ability to jump higher & further, run faster, hit harder, shoot
faster, etc."
What's
in the manual : The Chapters
1)
Why Create Your Own Gym?
2) How To Properly Strength Train for Wrestling
3)
General Physical Preparedness (GPP)
4)
How To Cycle Your Training / Periodization
5)
Training Tips:
mental preparation,
olympic
lifting,
farm boy style training / strong man training,
the top 5 lifts for strength,
Density
Training,
No
Rules Style Strength Training
Russian
Kettlebells,
nutrition
goals for training a young athlete
6)
Creating Your Own Gym
7)
High Octane Cardio (HOC) & Combo Lifting
8)
The Work Outs:
Body
Weight (BW) programs
No
Rules Strength Training - kettlebells, sandbags, barbells & sleds.
Complex
Work outs: combo lifts w/barbellsÊ& dumbbells
Farm
Boy - Strong man training methods
Circuit
Training Program
High
Octane Cardio Program
3
Day Program / max effort Ð max rep
14
Week Program
9) Exercise Photos
As
you can see, that's quite a list. And Zach covers each topic very well. There's
enough meat in each section so you understand what the theory is and no pseudo-science
bullcrap to muddy the point. It's straight up, sensible advice with always words
of caution to watch out for overtraining. He's well aware that readers will have
energy sapping skill classes to attend first and foremost and that your strength
and conditioning must fit around that.
The
Top Five
Like
celebrated strength writer Bill Starr,
Even-Esh puts a lot of faith in the basics. Deadlift, bench press, barbell row,
squat and overhead press. And, like Starr, 5 sets of 5 reps (not to failure) is
Zach's prescription for strength foundation.
Bodyweight
+ weights
Again,
this topic is well covered, with exercises are routines from rank beginner to
intermediate to complex. Even-Esh is clearly convinced that athletes need both
weights and bodyweights. In his complex routines he mixes up weights, bodyweight
and sprints, which for many readers will be the perfect compromise.
Eclectic
Kettlebells,
trap bars, stability balls, medicine
balls, sandbags and sleds, all are covered. Powerlifting,
olympic style assistance lifts,
plyometrics, intervals - that's all here too. You get routines for everything
including a 14 week-by-week no-brainer program.
Not
Just Lifting
In
Gladiator Training there's more than just lifting. You throw, drag, push along
the ground etc. Zach also has you doing rotational throws, for full body explosive
work.
One
thing you won't find is wrestling skill based drills. No single-leg-takedowns-against-resistance,
no sprawls, no hip heists, tumbling etc - this book is about GPP or PT/PE in old
money.
Kewl
- The
info is excellent and easily accessible.
- He
thinks bodybuilding is rubbish for strength training.
- He
thinks machines are rubbish for strength training.
- Great
mix of bodyweight conditioning, powerlifting, throws, sled drags etc. Zach does
not confine the reader to one training modality.
- The
combo lifts are v.cool.
- No
need for a gym membership.
- No
need for expensive or exotic equipment - Zach always gives alternatives.
- Loads
of routines - there for inspiration, not set in stone.
- A
whole 14 week no brainer program included.
- Accompanying
DVD available. (the DVD needs the manual more than vice versa)
- At
under 20 bucks, it's one of the cheapest 'mail-order' training courses.
- Money
back guarantee - if you don't like it, get your money back.
Wrestling
School
Throughout
the book Zach takes care to address the needs of younger (High School) athletes.
Presumably much of his target market must be High School wrestlers. In case you
are wondering, this is not a kids book. Basically Zach gives additional guidelines
to young athletes. It's very considerate thinking and reflects the degree of care
taken in the writing.
Summary
Zach
Even-Esh's Gladiator Training Manual is an excellent little ebook. It's modern
and eclectic without descending into faddy. If you are looking for General Physical
Preparation training, you'll find it here. There's such a wide range of exercises
and routines covered that makes this manual a source of inspiration when constructing
your own program.
It's a bit like Ross Enamait's
Ultimate Warrior Training but with more weights thrown in (plus a bit shorter
and a lot cheaper). And that can only be a Good Thing.
If
you found Bill Foran's High Performance
Conditioning interesting but too much of a slog you'll like this.
