For this week’s wrestling strength video, I wanted to teach you a few simple substitutes for some of my training staples like sled drags, sled sprints, rope climbs, and sled tug of war. 

All three of these exercises can be done with just a partner and either a piece of rope or a rolled-up towel.

1. Partner Rope/Towel Rows

Stand in a split stance and grab one end of the rope while your partner grabs the other. Pull it back and forth with hard resistance so that each pull takes 5 seconds. Switch stance every 5 reps.

Rx: 3 sets of 10 rows paired with a lower-body exercise or done for 1-minute rounds paired with other conditioning stations.

2. Partner Plank Row

Similar concept (tempo-wise) to the first one but done with a single arm and in a plank or push-up plank position. The key to this one is stabilizing the hips and not leaning away from your row hand.

Rx: 3 sets of 10 rows per side paired with a lower-body exercise or done for 1-minute rounds paired with other conditioning stations.

3. Partner “Sled” Pull/Drag

Face away from your partner and grasp the towel/rope and hang it over your shoulder. Lean forward slightly and trudge forward as your partner digs their feet into the ground and resists. The key to this one is letting your partner “win” but making them work for it.

Rx: 3 x 100ft trading off with your partner.

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.