This is a great conditioning drill to do with a partner or your entire team. Have the athletes partner up and switch off every 20 seconds between 2 stations for 2 minutes:

1. Stance motion/med ball slams
2. Weight holds

The med ball should be medium weight but light enough that you can move around in your stance and not have to completely stop to pick it up. For the weight holds, beginner athletes can use dumbbells that, combined, equal their bodyweight, whereas advanced athletes should use weight much heavier than that. The med ball in the video is 40lbs and the farmer's handles are 115lbs each.

Perform 3 rounds, resting or jogging for 1 minute between rounds. This drill contains all of the energy demands of wrestling — constant action, explosive movements, and a tough full-body squeeze.

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.