The Garage Strength Podcast The Best Ways To Build Mat Strength in the Gym w/ Wrestling Strength Coach Claude Williams
Nov 8, 2025
In this talk, wrestling strength and conditioning coach Claude Williams shares his insights into optimizing gym training for wrestlers and combat athletes. He emphasizes the importance of a flexible training approach tailored to individual athletes. Claude discusses core lifts like cleans and squats while highlighting specific grip work for effective wrestling. He also differentiates conditioning needs based on weight classes and explains how in-season mat practice can provide sufficient conditioning. Tune in for essential tips on building explosive strength and resilience!
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Session Structure For Wrestlers
- Start sessions with a dynamic warmup, a power primer, and ballistic work before strength exercises.
- Finish with strength, supplemental work, then a finisher or cool down depending on season timing.
Core Lifts To Prioritize
- Prioritize hang/hand cleans, front squats (or Zurcher), overhead presses, and pull-ups as training staples for wrestlers.
- Emphasize grip work, thick handles, and pull-up volume to improve carryover into tying-up and finishing.
Front Load Builds Wrestling Position
- Front-loading movements force an upright spine and build transfer to takedown finishes.
- That produced better core, quad, ankle and upper-back strength relevant to wrestling positions.