Strength Training Routine of an Olympic Champion Wrestler (Analysis)

Kyle Synder is a multiple-time world and Olympic medalist in freestyle wrestling, and one department where he clearly stands out is raw force production—he is incredibly strong. He competes in the 97kg category and probably walks around at 100–102 kg.

Kyle approaches his strength training in a very fundamental and systematic way, which sadly is a rare occurrence in wrestling, even amongst the elites. And with his already incredible skillset, we can see how this pays dividends for his matches.

After some detective work, I found out that Neil Serafenas is his strength coach. Neil was a high school discus thrower and shot putter from Wm. Penn High School. He was the State Southern Regional Division I Champion in the shot put and discus. 

In this video, we will go through his strength training routine based on available footage.

[serafenastraining]

Great job, Coach. I was very impressed and that doesn't happen much. Just to let you know that variation never comes in rep changes, but only in positional changes of the lifts. One of the greatest training changes that I have found in my last 15 years is the idea of training the whole strength curve. We have 5 different cycles that we use and most of the lifts are performed at different starting points (partial lifts). I still do my Program, and at 65 yrs old I am having great gains. It's amazing how lifting heavier weights on partial lifts correlates to lifting heavier weight on full depth lifts. And we might only get to do full depth lifts every 20-25 weeks. But, when we get back to them, they are always stronger. Another great find was how fast the body recovers from partial lifts. Kyle just competed in the Olympic Trials in State College, PA. I finally convinced him to finish his strength training cycle with very heavy weights on shorter range of motion (partial) lifts. He loved it! So, going into competition, he maxed on heavier weights, felt more rested, was more explosive and had greater stamina. The stronger he gets, the less he needs to train stamina on the mat. He is able to work on technique in a much more methodical practice structure. A lot more trial & error with lots of communication with his Coach and training partners. The Program works for Joey McKenna too. He's a 65kg wrestler and he just earned 3rd place at the Olympic Trials. One last thing that this type of training produces is the ability to maintain better body weight management. Joey McKenna's biggest problem, before we started working together, was making weight. All gone. Joey now loses (wrestlers call it "floats") 1-2.2 kilos over night sleeping. Making scratch weight is now a benefit to Joey, because his opponents suffer and he feels strong. Smart work wins again. Have a great day! Neil Serafenas Serafenas Training Systems.

[Asymmetrical.athlete_]

What most people forget is that he already had a solid strength base BEFORE he started training this way. This is not a way for beginners to train. You need a solid base before you start something like this.

[christineribone]

He has short limbs, stocky build, with wide hips and shoulders. That structure yields power.

[WilliamsWrestlin]

Please do more of these and don't be afraid to study international wrestlers. I would love to see a Hassan Yazdani or Karam Ghasempour type of training video in the near future

[bradreid]

Very well done. The so-called "Anderson Squat" threw me for a loop since he was typically more of a "reppy" lifter. But, Anderson did dig a hole in his backyard and then did very heavy partial squats with a bar attached to two 55 gallon drums loaded with concrete. I wanted to add that the idea of "not getting sore" is solid as it suggests that not all strength training is "breaking down muscles" followed by a several days recovery period to get stronger. One can, in fact, minimize muscular damage and train more often. Some of the best examples of this were the old professional touring strongmen who gave exhibitions many days per week. This included the old-timers like the Saxons and Herman Goerner, and later Anderson, and these daily exhibitions with near max weights became their workouts. Too, the great bench presser, Jim Williams (675 lbs. bench press in the early 70s) used to work out very similar to the wrestler shown here. Williams warmed up in build up sets and hit a heavy rep or two, called it quits. I believe he did this 5 days a week for his bench press. There were other powerlifters who adopted this same routine. And, we can't forget that Bob Hoffman's isometric routine (designed to sell power racks) was performed 8 seconds or so in 3 positions for each lift . . . and done quite a few days a week. Several lifters got really strong doing this routine. Bill March and Louis Riecke come to mind. Sorry for the long comment. Just some history I wanted to add. *** I'd only quibble a bit with the thoughts expressed about training plateaus.

[DrJacobGoodin]

This is brilliant. How did I not know about your channel sooner? Keep the content coming coach 💪

[jakubwianecki]

Very fond of these type of videos were you analyze athletes. Awesome!

[robcubed]

1:40 - I disagree. Strength is developed slowly, but it is also lost very slowly. Strength is the last of the athletic qualities to deteriorate as a person ages.

[edmundvalero]

This is by far the best 'fitness' youtube channel. Love it!

[jolothefighter]

love his style of weight trainibg. i feel like wrestling is stuck in the past when it comes to weight training. circuits, supersets, many reps and many sets, little rest time. i really started getting better once i focused on my rep ranges of 1-6 and gave myself ample rest, with varying volume. i hesitate t join my wrestling clubs wokrouts cause its still that kinda nonsense for lack of a better word. glad snyder and his coach are showing a good example.
24.8.1

[K_x_P]

summary

Fundamental and Systematic Approach: Snyder’s regimen focuses on fundamental, scientifically backed strength training exercises, emphasizing classic compound lifts. This includes exercises like squats, bench presses, and deadlifts.

Low Volume, High Intensity: His routine is characterized by a low volume of repetitions but at very high intensity, typically performing one to two repetitions per set. This style mirrors his wrestling approach where he paces himself, engaging explosively at critical moments rather than constant aggression.

Philosophy and Coaching: The philosophy behind Snyder’s training regimen is orchestrated by Neil Saraphinas, his strength training coach. Saraphinas, with a background in track and field, emphasizes strength and power over endurance, arguing that endurance can be quickly gained and is inherently built through wrestling itself, while strength is harder to acquire and quicker to lose.

Efficiency and Effectiveness: The video argues that training for strength provides indirect benefits to endurance, as superior strength allows an athlete to handle competitive stresses more efficiently, reducing fatigue. This concept is illustrated by suggesting that a significantly stronger wrestler deals with opponents' actions more effortlessly, likened to "wrestling a toddler."

Training Specifics: Specific training insights include Snyder's routine of focusing on about nine repetitions per squat session over a 4-week cycle, and incorporating variations like partial repetitions to target specific movement patterns or sticking points. These adaptations help optimize training without adding unnecessary fatigue, ensuring readiness for wrestling-specific tasks.

Philosophical Insights: Saraphinas emphasizes quality over quantity and the importance of intuitive adjustment in training regimens. The training is crafted not just through theoretical knowledge but also through substantial practical experience, suggesting that the art and science of effective strength coaching come from observing and adjusting to athlete's responses over time.

Variation and Adaptation: The video also discusses the importance of introducing variations to training routines to overcome plateaus. Whether changing the number of repetitions, adjusting the range of motion, or switching exercises, the necessity of tailoring training to the individual athlete’s needs and responses is highlighted.

Application to Wrestling: Strength training is not seen in isolation but as integral to enhancing wrestling technique and performance. Exercises like hip thrusts and specific forms of squats and bench presses are aligned with movements and scenarios encountered in wrestling, ensuring that strength gains are directly translatable to competitive advantage.


Fast-Twitch Muscle Fiber Recruitment: The video emphasizes that exercises involving low repetitions and high intensity are beneficial because they focus on recruiting fast-twitch muscle fibers, which are crucial for explosive movements and power generation. These fibers are activated during high-intensity, short-duration efforts, like those seen in competitive wrestling maneuvers.

Impact of Repetition on Muscle Fiber Recruitment: It's argued that performing more than two repetitions per set may not be as effective for developing explosive power because it may not recruit the fast-twitch fibers as effectively. The video suggests that sticking to one or two repetitions helps maintain the focus on these power-generating fibers.

Training Intensity and Muscle Recruitment: The coach in the video highlights that the intensity of the lift and the mental focus during training are critical for achieving a high degree of motor unit recruitment of fast-twitch fibers. This includes exercises like heavy squats, deadlifts, and other compound movements practiced with maximum effort.

Relation to Wrestling Performance: By enhancing the recruitment and efficiency of fast-twitch muscle fibers, an athlete can perform wrestling techniques with greater power and efficiency. This includes executing takedowns, defending against opponents, and other high-intensity, short-duration moves that are common in wrestling.

[CarlJacobson-tskh]

I was good friends with Kyle's cousin and played football for a short time with his uncles.
Kyle's definitely got great genes combined with a monster work ethic.
I like this almost Maximal Effort Strength Training for Combat Sports - use the weight room to increase overall strength with compound exercises for low reps, and use the Wrestling Room for the Technique and Conditioning Work.
I've seen too many so-called Strength Coaches who try to mimic the sports movement using exotic weight exercises - and all it does is mess up the athlete's coordination and probably their nervous system, which often leads to sub-par performance in competition and in some cases, to overuse injuries.

[dillon_and]

this is exactly what I wanted to hear and what I’ve been thinking for a long time, now I know this for a fact and that it’s credible!! Good stuff

[isahqrana]

Coach Serafenas helped me out with throws in college. He is an awesome coach

[jkthelastsamurai]

I think wrestlers should train in a way that compliments their style, snyder trains this way because his style is very similar

[pittmanj]

I have always been taught and seen that endurance takes a very long time to build while it can diminish very quickly.

[kokolokoblaszczak]

IMO Endurance losses are very fast / fast NOT slow and strength is building SLOW and lost SLOW

[gregghumphreys]

Give me sometime to see if I can find it. I read the article about two years ago. I found the stick man reference to be somewhat odd but then I thought that he was making reference to Kyle not being that flexible. I am a Judo., SAMBO and grappling coach. I’ve been taking teams to the former Soviet Republics on biannual basis since 1989. Covid and the war has knocked out some trips. But as soon as this conflict is over, I’m taking another team over for another camp. In all my trips, I never saw any of the wrestling athletes (Judo, SAMBO, FS, GR) perform heavy weights. My observations were kettle bells, bodyweight exercises, resistance, bands, and throwing dummies.

[salusa_secundus]

This has hints of westside style training.

[offermansraymond]

Hi thanks for the great video. Where can i find this documentation shown at 13:42?? grtz Ray