A new course is available at Weik University on training for wrestling. Those interested in sitting through an easy course, no need to look any further because class has just begun.
Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym and on the mat.
Chapter 1:
Introduction
Ever wonder what it takes to be successful wrestler? It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This article will give you some insight on everything you need to know about training for wrestling.
Click Image To Enlarge. Wrestling Takes Hard Work & Dedication.
Physiological Aspect:
- Muscle hypertrophy is not a huge factor in the game as compared to overall speed, agility, and strength.
Chapter 2:
Injury Prevention
Everyone knows that along with success come a couple road blocks. Injuries unfortunately aren't something that we plan for, but we can at least help prevent some injuries from happening.
Most Common Sites for Injury:
Keys To Preventing Injuries:
- Warm-up/Cool-down
- Flexibility
- Strength Training
- Aerobic Training
- Anaerobic Training
- Sport Biomechanics
- Treatment of Each Muscle Injury
If Injuries Occur Use The RICE Method To Treat:
- Rest
- Ice
- Compress
- Elevate
Chapter 3:
The Workout
Warm-Up
- Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. Do this each day before the workout begins.
- Slow jog or low-intensity stationary cycling
Workout Program
Off-Season #1: 3x A Week
- Barbell Squats: 3 sets of 15 reps
- Dumbbell Lunge: 3 sets of 15 reps
- Dumbbell Incline Chest Press: 3 sets of 15 reps
- Bent Over Barbell Row: 3 sets of 15 reps
- Lateral Raises: 3 sets of 15 reps
- Alternating Hammer Curls: 3 sets of 15 reps
- Close Grip Bench Press: 3 sets of 15 reps
- Crunches on Exercise Ball: 3 sets of 20 reps
- Hanging Leg Raises: 3 sets of 15 reps
Off-Season #2: 2x A Week
- Romanian Deadlift: 3 sets of 15 reps
- Dumbbell Bench Press: 4 sets of 12 reps
- Lat Pulldowns: 4 sets of 12 reps
- Barbell Shrugs: 4 sets of 12 reps
- Dumbbell Shoulder Press: 4 sets of 12 reps
- Dumbbell Preacher Curls: 4 sets of 12 reps
- Lying Tricep Extensions: 4 sets of 12 reps
- Jack Knife Crunches: 3 sets of 20 reps
- Back Hyperextensions: 4 sets of 12 reps
Pre-Season 5 Weeks Out: 2x A Week
- Barbell Squats: 4 sets of 8 reps
- Seated Hamstring Curls: 4 sets of 8 reps
- Barbell Chest Press: 4 sets of 8 reps
- Lat Pulldowns: 4 sets of 8 reps
- Close Grip Bench Press: 4 sets of 8 reps
- Crunches on Exercise Ball: 3 sets of 15 reps
In-Season Maintenance: 1-2x A Week
- Dumbbell Lunge: 2 sets of 12 reps
- Dumbbell Chest Press: 2 sets of 12 reps
- Lat Pulldowns: 2 sets of 12 reps
- Dumbbell Shoulder Press: 2 sets of 12 reps
- Skull Crushers: 2 sets of 12 reps
- Dumbbell Bicep Curls: 2 sets of 12 reps
- Crunches on Exercise Ball: 2 sets of 20 reps
Chapter 4:
Conclusion
It is important throughout your training to continue to work on your techniques. Certain aspects of your game will change as you get stronger in the gym. You will find your upper body getting stronger and you are able to dominate your opponent by using mire strength. One thing that shouldn't change (unless you get sloppy) is your biomechanics. You will have the same form on things such as your shoot and sprawl as you did previously.
Continue to wrestle even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the game that you lacked the previous season. Also, playing is a great form of cardio and allows the time to pass quite quickly. Before you know it you will have done a few hours of cardio without even realizing it.
Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be out-worked. Give yourself every opportunity to be great. Train hard and work hard.