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If you re training for a six-minute match, you want something that will train you eight or nine minutes really hard because you re trying to prepare for a very short duration, high burst of energy. Exactly what does jogging for an hour and a half have to do with that? <br>Llew believe that BFS is a great program for wrestling. He likes the flexibility component of the program and specifically the BFS dot drill.  The dot drill is great for wrestling, says Llew,  because when someone is trying to takeyou down they re shooting at your legs, so the ability to quckly move your feet is an important skill. <br>Eddie is a firm believer in power cleans and squats for wrestling strength.  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