Wrestling Workout!

I have been known to wrestle on occasion. I am not talking WWF wrestling like Hulk Hogan, but rather Greco Roman and Freestyle. So I have been researching a typical wrestling workout for you to use and adapt. This workout is a combination of strength training and cardiovascular training. I have not included a diet, but do expect you to follow a healthy, balanced diet plan. As I will mention later this is not a bodybuilding training guide, so do not cut out foods such as milk and high-carb foods. You are not training for a perfect physique and the foods I have just mentioned are vital to fuel and build your body for wrestling. As you will see in this article, I have emphasised how important warming up and stretching is, don't take that lightly, it will save you from serious injury.

So here it is, my wrestling training guide. Follow it the best you can, but remember always change things to suit you, be careful not to over do it.

Day 1

Begin with a nice warm-up. Rope jumping is the best, because it warms the whole body and helps keep us on our toes - good for agility! If you do not have a jump rope, buy one. It is the best investment you can make.

5 minutes - JUMP ROPE

You will then stretch out, a nice full-body stretch. Start with the calves and work up to the legs, groin, lower back, upper back, arms, shoulders and always the neck.

10 minutes - STRETCH

Today is a powerful upper body workout that will take 40 minutes to do. It needs to be explosive and intense, just like if you were wrestling. We can't train like a marathon runner because we're not marathon runners. We are wrestlers - ANIMALS - and everything is explosive. Remember: always lift with a partner, and take 1 minute rest in between sets. IF YOU HAVE NEVER WEIGHTLIFTED BEFORE, YOU SHOULD SPEND A COUPLE OF WEEKS LEADING UP TO THIS ROUTINE.

40 minutes - WEIGHTLIFTING

This isn't a bodybuilding workout, so don't train like it is. We train intensely and get the most out of what little time we can devote to weightlifting. Your upper body should be tired, so now condition your legs and lungs. Hit the streets for a little run.

2-MILE RUN

If you can't make 2 miles in 15 minutes, start off with one mile slowly and work your way up to 2 miles - faster and faster.

After this we should be pretty tired, but we're not done yet. You should be exhausted, so now it's time for exhaust training. In wrestling, we get tired during our matches but we cannot be scared of that. We need to push through those times. In wrestling, the winner often emerges as the better-conditioned athlete and not always the better technician ... be better conditioned than your opponent and you will start each match with an important advantage.

Immediately after the 2-mile run, we will do 10 100-yard dashes, with 15 seconds rest in between each sprint.

10 100-YARD SPRINTS

Take it easy on your first day. Cool down and stretch out, but before you do, grab the jump rope and jump for a couple minutes to come down off your high intensity level.

5 minutes - JUMP ROPE
10 minutes - STRETCH

SAFETY

Remember, progression is the key, don't start out at full steam. For optimum results and safety, build up to everything. Another important thing to remember is do not rush into competing. Ensure you are well conditioned and ready. You can be injured both physically and mentally by competing to early, so have patience, it will be worth it.

So there we have it, my wrestling training guide. If you are already a wrestler or want to get into wrestling, I'm certain this article is a good place to start. Now get started and who knows, you could be an Olympic gold medallist.

Until next time, goodbye from me, Michael Pope, bodybuilder and athlete.