Getting in shape for Wrestling

[gauper_kid]

So, this summer, I'm planning on going to the gym every week and working out. But, I need to know what kind of routine I should be on in order to get in good shape for wrestling. Every other thread here seems to be focused on how you look, but I want to work out to get better at wrestling. I've tried looking this up, but all the guides I've found are long and drawn out, or just want your money. I don't necessarily need workouts specific to wrestling, so if anyone has advice on general weight training for sports, that would be nice. Also, I'd like some advice on cardio, because jogging 2 miles doesn't prepare me to toss a guy around for 6 minutes.

 

I have access to my school's gym 3 days a week, and I can go twice a day if necessary.

[obfuscator]

I'm no workout guru, but I can tell you right away core/leg strength will be key. Squats should become your best friend (or worst enemy).:P

[noble_aloof]

one of my friends is a really good wrestler he always tells me to do squats until i can no longer stand then do situps. of course this may be exagerated

[Myweponsg00d]

How much help do you need in the realm of exercises? I'll talk about the basic ideas, assuming that you have knowledge about how to exercise.

 

There are 3 main principles to training for wrestling.

1. Strength

2. Agility

3. Power

 

At first it might sound like 1 and 3 are the same thing, but think of "power" as a combination of speed and strength. For example, "power" would be seeing how much weight you can toss across the room. You need to deliver a lot of strength in a short time. "Strength" on its own would be more like seeing how much you can bench press.

 

1. Strength--For your strength training you should do low reps. No more than 3 reps per set. Try to move as much weight as possible. Bench press, squat, deadlift, leg press, even hamstring curl. Basically any exercise you can think of would probably be beneficial.

2. Agility--For this you are going to do things like jump rope, work with the medicine ball, swiss ball, bosu ball. Also you should probably do something that I know by the name of a "beep test". This is where you sprint back and forth between two lines that are 20 meters apart.

3. Power--For this you do things that require explosive energy. Olympic lifts can be good for this (clean+jerk, snatch). You can also do things like jump up stairs (2-3 stairs at a time) with both feet together. You also want to do push-ups where you push off the ground and clap.

 

There is also a 4th aspect of wrestling: "weight management". This is probably nothing to worry about until you start wrestling. If you want to add mass, youre gonna want to lift weights for 6-8 reps. If you start wrestling I am sure your coach will teach you how to make weight.

 

For a 3 day training schedule, try somethng like:

Day 1--Upper body strength, then cardio

Day 2--Lower body strength, then cardio

Day 3--Agility and Power

 

Whew. There you go. If you need anything more specific than this you should probably consult a wrestling coach.

[gauper_kid]

How many sets should I be doing?

[Myweponsg00d]

How many sets should I be doing?

 

3 or 4

[aquariusman]

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I agree with this, except for him doing the Beep test as a training exercise. There's a reason it's called a test, it's not meant to be used for training, other than to show progress. Replacing with interval training would be much more beneficial, especially since it would develop all three areas you list there, at once. Power is agility and strength combined, so training just power is the ideal. You focus on agility or strength to adapt to a strategy or make up for a weakness. Interval training, such as 150's or wind sprints, would help him more than the beep test. The beep test will help him with endurance, but that is at a gradually building pace, not in bursts, which is what you need for wrestling. Intervals are beast when it comes to building endurance. This isn't me making this up, this is coming from someone else, who just so happened to be a coach for a Canadian national rugby team.

 

So I'm saying follow what weapons said, but try to throw in 150's whenever you can.

 

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A 150 uses a standard 100 yard field. Start at one end, and then sprint to the other. Turn around (No rest) and sprint to the 50 yard line walk to where you started (50 yard walk). Rest as long as you think you need (I've been advised to wait minimum 35 seconds). Then do it again. Do about 3-4 of these in a set, wait as long as you need between sets. Do 2-4 sets. This is an all out sprint every time. Don't think of the next sprint or the next set, think of completing this sprint as fast as possible.

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Either way, weapon's is right about working on strength, power and agility. You really should talk to your coach about a workout plan.