Back Day for Grapplers | The Shintaro Higashi Show Podcast Blog
In this episode of The Shintaro Higashi Show, Shintaro sits down with national grappling champion, elite wrestling coach, and longtime friend Vinnie Mancuso to talk about weightlifting for grapplers—especially back day. From programming principles to favorite machines, the two share personal experiences and hard-earned insights on how to build real-world strength that transfers to the mat.
Watch the full video here ↓
Lifting With a Purpose
“I always thought the heavier my deadlift, the better my judo,” Shintaro admits early in the episode. It’s a belief many grapplers share—until they get injured. Vinnie, who’s pulled 625 lbs in a deadlift and coaches high-level athletes, agrees that raw numbers don’t always tell the whole story. “You could be strong at deadlifts and not strong on the mat. You’ve got to be really strong without fooling yourself.”
Both stress the importance of lifting with intention. Rather than chasing PRs, they emphasize controlled reps, smart programming, and knowing the difference between gym strength and functional, grappling-ready strength.
The Back Workout Breakdown
So what does back day actually look like for these guys? Vinnie’s go-to includes:
Barbell rows: “Sometimes I go more upright and heavy with a belt. Other times, I’m fully bent over and just grinding reps, lighter but strict.”
Weighted pull-ups: “A staple. You’ve got to be doing these if you’re serious.”
Dumbbell rows: “I can row the 120s easy, but it’s all about control.”
Hammer Strength rows: “One of the best machines. You can load it up and go heavy without taxing your lower back.”
And yes, Shintaro is right there with him. “I love the Hammer Strength plate-loaded row. You can really mimic a grip-and-pull motion, just like in judo.”
The Philosophy Behind the Programming
Vinnie follows a push/pull/legs split—nothing fancy, just effective. “You don’t need to train every body part once a week. I’d rather hit things more frequently, with fewer sets, and stay fresh.” This keeps him from getting too sore and allows him to still perform during live grappling or wrestling sessions.
For Shintaro, the volume question is deeply practical. “You ever try going to judo after a 16-set leg workout? Makes no sense. You’re too sore to move.”
Vinnie adds: “I’d rather do six sets for quads and six for hamstrings and come in fresh for judo than blast legs once a week and be wrecked for days.”
Machine vs. Free Weights: Who Wins?
“I don’t hate machines,” says Vinnie. “Guys think it’s all about free weights, but machines are just tools. You use what works. You need to control the rep, not just the range of motion.”
That said, there are a few machines that have earned top billing in both of their routines:
Hammer Strength incline press for push days
Plate-loaded lat pulldowns for upper back
Chest-supported rows to reduce spinal fatigue
Cable face pulls and reverse flies for rear delts
“I’ve seen dudes tear pecs trying to max out on flat bench,” says Vinnie. “If you’re already strong, you don’t need to risk that. Hit five plates on a machine and call it a day.
Nutrition and Recovery: Keep It Simple
When it comes to recovery, Vinnie keeps things old school. “I don’t take pre-workout. I drink coffee. I don’t do protein shakes. I just eat real food.” He estimates he hits about 200-250 grams of protein a day—mostly through steak, eggs, and potatoes.
“Potatoes are actually amazing,” he says. “Lots of potassium, which helps shuttle carbs into the muscles without spiking insulin. You’ll get leaner, for real.”
Stretching? Yes, they do it. Especially for legs. “I statically stretch whatever I’m working that day,” Vinnie says. “I don’t care what the studies say—my body feels better when I do it.”
Final Thoughts: Build Strength That Matters
This episode is more than just gym talk. It’s a reminder that the goal of lifting—at least for grapplers—isn’t to chase aesthetics or hit records. It’s to stay healthy, improve performance, and build strength that actually transfers to the mat.
“You want to get better at judo? Lift to support your training,” says Shintaro. “Not to show off on Instagram.”
Vinnie agrees: “You could be curling 50s, but if your elbows are jacked or your back’s blown out, what’s the point?”
So whether you’re an Olympic hopeful or just trying to get stronger for open mat, remember: real strength is the kind that lasts.
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