Pre-season conditioning

[pioneer_pride 1]

Does your team have a pre-season conditioning program?  If so, what are some of the things your team does?  Any "wrestling" specific workout plans in general would be very helpful.  Looking for anything that's worked well at other places.

[Guest DAWG6]

Does your team have a pre-season conditioning program?  If so, what are some of the things your team does?  Any "wrestling" specific workout plans in general would be very helpful.  Looking for anything that's worked well at other places.

Yes, Its called cross country and weight lifting :evil:

[Mathound 4]

If you want to be a better wrestler, there is nothing better than finding a good partner and wrestling in the off season. Every wrestler practices from November to February. The amount of improvements you make during that time are no where near the gaps you could be closing when everyone else is taking a break.

However, if you think that the world's greatest athletes only play one sport, you are sadly mistaken. Like it was already said, Cross Country proves to be great conditioning for any athlete. However, its just running and this is a completely different type of training. Have you ever wondered why you spent all summer running for miles and when you step onto the mat for two minutes and it feels like you're totally out of shape? This is because it is a different type of training and it will help you last through a long practice when season comes around but its not necessarily "wrestling shape".

Wrestlers are in a match for 6 minutes, and they need to train for that. This is using quick bursts of energy that can be trained for by doing what they call station training. This is when you split up into groups and rotate, switching exercises each time. I like to do six different stations and exercising for one minute each. These are quick sessions when you should be exercising as hard as you can. This means if you are in a push-up group, you need to do as many push-ups as you possibly can in one minute. Some other groups that you can use are sprints, sit-ups, chin-ups, climbing ropes, dips, and high knees. This will get your body accustomed to short bursts of energy like when it is needed to blast through a double leg or making lifts to bring a wrestler down.

This burst training can also be used in the weight room. You can try to partner up and have each group at a different station. Switch stations after each minute and you should lift a weight that you will be able to continue for at least a minute without burning out. You don't necessarily have to keep count of how many repetitions you complete because the goal is to train your body to be able to utilize short bursts of energy.

I think the best pre-season conditioning program will combine both burst training and long-term training. This is so that you can finish those blast doubles and still be able to wrestle 5 matches each day. If you only consider burst-training... you're going to be tired after the first one or two matches. This isn't what we are looking for, after-all... state is a three day tournament and you need to perform from 8am in the morning to 11 or even later at night.

Be sure that you set-up a training program that will help you reach the level of performance you are looking to start at day 1 of the season. Training should be focused to help you peak at the right time... we are most concerned about peaking in February ... not December. This doesn't mean to take pre-season training lightly. If you are doing 50 push-ups a minute in pre-season, you should be doing a lot more by the time regionals and state comes along, don't allow yourself to slack off.

[pioneer_pride 1]

Mathound, thanks for the tips....those are good points.

[Chicks Dig Scars 0]

Get sections of telephone poles (ones that have alreayd been taken out of the ground), and carry, through, flip and press them long distances and up and down hills. For this is how real men train :roll: :roll:  :roll:

[Happy Pappy 0]

Why do you take them out of the ground? :-D

[Chicks Dig Scars 0]

You don't you get ones that have already been removed from the ground.

... and *throw* them not "through" them....

[Lowsingle 9]

The best preseason conditioning that any wrestler can do is wrestling.  To be great at anything you must train for that activity.  If you want to be good at bench press then you need to bench press.  If you want to be good at swimming then you must swim as much as possible.  To be a good wrestler you have to wrestle as much as possible.  Find a good partner to come wrestle with with during the preseaon.  Drill at 85-100% at least three days a week.  Running is good conditioning for any sport but you need to keep in mind that running long distance will prepare you to for moderate workouts at a steady pace.  Wrestling is an intense work out and the pace of the match changes frequently.  Sprints are the best cardio exercise for wrestlers.  Run 40's 100's or suicide sprints also try to do some jump rope, dots, or run stairs to help your footwork.  As far as weight training is concerned it all depends on what your goals are for the season.  If you want to stay at the weight you are at or if you plan on cutting hard this season you need to do sets of 10-12 reps for about 4 sets.  This will condition and strengthen your muscles without gaining a lot of weight from muscle mass.  If you plan on wrestling up a weight this year and you want to get stronger it would be better to lift heavier and do 3-4 sets of 7 or 8 hard reps.  By hard reps I mean your last rep of each set should be a killer.  Depending on how many days a week you are able to work out you should try to lift the most important muscles for wrestling.  Legs are a must, also back, traps, and biceps because they are all pull muscles that you use during wrestling.  Chest, tricpes and shoulders are all push muscles that should be worked out but are not as important in wrestling as they are in other sports such as football.

Lifting-

Chest: Bench Press, Incline Bench Press, Decline Bench Press, Flat Bench Flys

Arms:

Biceps- Standing Dumbell Curls, Preacher Curls, Straight bar Curls, Isolation Curls, and 21's

Triceps- Dips, Tricep press downs, Kick backs, Skull crushers, and close grip bench press (or reverse grip)

Back: PULL UPS, Bent over rows, Lat pull downs, seated rows, and deadlift

Legs: Squats, Lunges, Leg press, Leg Curls, Calf Raises, Leg Press

Shoulders: Upright Rows, Military Press, Front Raises

Traps: Front Shrugs, Back Shrugs, Bent Flys

Nutrition-

Cutting or Maintaining Weight:

When lifting make sure you always eat enough protein in your daily diet.  Also make sure you eating plenty of carbs early in day but watch out in the afternoon.  Cut carbs as the day goes on so they don't store as unwanted fat overnight.  Eat a lot of fresh fruits and vegetables.  Also eat white meat more than red meat, fish, chicken and turkey are all good sources of white meat.  Try to stay away from processed sugars in candy and soda.

Gaining Weight and Muscle:

High Protein and High Carb

Eat a lot of fresh fruits and vegetables.  Whey protein can be purchased online or at gnc and it isn't very expensive.  Make sure you eat protein after your workout while your muscles are in a rebuilding state.

Remember the best way to get into wrestling shape is to wrestle.  Mat time is the best workout for any wrestler and finding a partner that will push you to be better is very important.  Any questions just pm me.

[Relentless_119 0]

Good advice thank u.

[Mathound 4]

Good stuff Lowsingle