This wrestling workout is a mixture of strength and cardiovascular training. Be careful not to overexert yourself, and you can always modify it to suit you:
Start with a good warm up – 5 minutes, jump rope.
Then do a nice full-body stretch – 10 minutes, stretch.
Next, work on your upper body – 40 minutes, weightlifting.
Now condition your legs and lungs – do a 2-mile run.
Immediately after, do 10 100-yard dashes, with 15 seconds rest in between – 100-yard dashes.
When the whistle blows and the contest starts it’s too late to question if your cardiovascular training is going to take you through to the finish. Wrestling not only entails high intensity power output but a capacity to maintain this output for up to 6 minutes.
You need to condition the heart long before the match starts. This will permit you to maintain a higher level of effort for a longer time. The need for endurance exercises is simple, to increase the energy making system to meet the strain of a wrestling match in a game that a lot of spectators describe as swift, explosive attacks and counterattacks that are executed on a recurring basis for up to 6 minutes or until your opponent has been pinned.
You must be tough and well trained besides having talent and understanding of the sport. There are four main types of endurance you need to develop:
- Aerobic endurance
- Anaerobic endurance
- Speed endurance
- Strength and power endurance
Workouts should be short and forceful so you don’t overtrain, with plenty of rest for the same reason, and centering on stopping muscle breakdown rather than trying to build yourself up. We all know that to increase your hardiness, conditioning and wrestling ability, it takes hard training. How much stress should be applied and for how long is the big question. Studies show that too much training for too long a period, with inadequate recovery, can cause “overtraining.” You are a great deal more prone to injury or illness if you reach the condition of over training.
You will not find a stronger athlete than a superior wrestler, ounce for ounce. Speed is an indirect result of wrestling, gained on the mat by practice. Those who wrestle and play football will tell you that four quarters of football does not put near the demand on you physically that three two-minute periods of wrestling will. The wrestler needs dexterity and stability to use a sequence of movements with hands, arms and feet to lift, trip, drag, push, or pull his opponent to the mat.
You can do a simple total body routine twice a week if you’re not under a lot of stress, or if you’re trying to lose weight to get into a class you can go just once a week. Here is another recommended workout:
- Squat: 2 sets 6-8, 1-minute rest between each set
- Chins: 1 set to failure
- Barbell rows: 1 set to failure
- Arnold press: 1 set to failure
- Lateral raises: 1 set to failure
- Flat bench: 1 set to failure
- French presses: 1 set to failure
- Barbell curls: 21’s
- Calf presses/raises: 2 sets to failure
Drilling – Necessary For Winners
You must stay alert when you are drilling if you want to perfect your techniques so that they work at the uppermost levels of competition. Too many wrestlers just go through the motions when they drill. You will not arrive at your fullest potential if you do this. It is crucial that you appreciate the value of drilling and use all the drill time your trainer gives you efficiently.
New Hot Pepper Nasal Spray Gives You A Workout Boost
Do you constantly have problems getting motivated for a good workout? The “workout pack” may really be on to something since scientific studies demonstrate that ingesting capsaicin frees potent endorphins, providing the user with a burst of energy along with a sense of well-being. This rush has workout fanatics using the Sinus Buster pepper nasal spray as part of their exercise routines.
You’ve almost certainly been told that breakfast is the most important meal of the day. Pre- and post-workout nutrition are tied for a close second. Working out depletes glycogen and promotes protein breakdown. Consuming the correct nutrients following a workout will help to replenish glycogen, improve protein building and allow for growth. Good post-workout nutrition is also vital for recovery.
Protein synthesis (building) goes down and protein breakdown goes up immediately after an endurance workout. Protein building either stays the same or slightly goes up and protein breakdown goes way up immediately after a strength workout. As a result of these post-workout occurrences, a failure to quickly transport the body back into recovery mode has quite a few likely consequences:
- Protracted muscle tenderness and exhaustion.
- Weak performances on the mat.
- Indications of and/or full-fledged staleness and overtraining.
- Negligible increases in muscle size in spite of a well-designed exercise agenda.
- Losses of muscle mass and a lessening of metabolic rate can happen if volume and intensity get high enough.
Wrestlers’ Weight Loss Plan
Your diet should provide sufficient vitamins, minerals, carbohydrates and protein while limiting calories for weight loss. It is very important when losing weight that you lose surplus fat rather than precious body fluids, muscle or organ protein. Some weight loss plans may be too low in calories for you – remember that each body is different. Keep on eating a balanced, high-carbohydrate diet after you have lost the required amount of weight.