Getting in Shape for Wrestling

[dez/null]

Hi my name is Tyson Wyatt some of you may know me by my handle of dez/null im here to make a article on wrestling and how to get in shape for it some of the things i will cover are training...
muscle development,plyometrics,metal training,wrestling level cardio,weight management insted of weight loss, and my personal secrect that i will list when my articles day by day to tell you the secrect to sucess

[dez/null]

First i will show you my first workout i used its a blend of daily cardio and muscle development its split into two days first take it easy then it becomes a harder workout later in the season

Day 1 upper body

Well start off with a 2 mile run...

When we arrive at our gym or after youve completed it on a treadmill i never had a car so i just ran to my school and used the weight room

15 mins jump rope-alternate to keep yourself busy this helps with cardio and gets the blood pumping

Full Body Strech- so we are flexible and reduces muscle cramps

[[|--|]] WEIGHTLIFTING [[|--|]]

---Chest---
alternate with incline and flat declines for pussys
Bench: 4x8 with light weight to start out with then in two or more weaks slowly add the weight,alternate with incline and flat declines for pussys
---Back---
Pullups 1x10 warmup 2x10 with weight
Bend Over Rows/Stiff Legged Deadlift 3x2x10 okie heres the game plan do a set of SLD's the do a set of bend over rows right after each other with medium weight...use a weight belt if you have never done this before.
---Triceps---
Dips 4x10
Pulldowns 4x10
---Biceps---
Choose from the list of bicep games because this these will max them out
___10+9+8 and so on___
Find a med weight do 10 reps pass it too a friend when hes done do 9 reps then pass and work all the way down to 1 when you hit one do as many as you can
___Fallow the Leader___
Set up some dumbells lined up next to each other
in a row with declineing weight make sure they are spread apart from each other so you can move threw the name of the game is to get done before the leader is done after your done with one set take a break then move on quickly if you are not one set of dumbells away from your partner then you dont get a break after you have reached the bottem and your leader is done then the workout is over... make sure you got plenty of weights 10 reps each set
___Negatives___
Do a set of reps to 10 then do a set of 10 negatives 3 times... ----DONT DO DURING WRESTLING SEASON!
---Shoulders---
Dumbell Press 4x10
Shrugs:4x10
---Abs---
Crunches: Burnout
Leg Raises:Burnout

Jump Rope 15 min.
Full Body Strech

Good Job! Now let me ask you a few questions...was it hard...was it too easy...was it hell?? how hard are you pushing yourself...are you makeing every rep count...are you training like you are reaching for something that everyone says you cant have?

[dez/null]

Day 2 Leg Day
Today we walk too the gym cause we are taking it easy going in

Jump Rope 15mins
Full Body Strech

++++Weightlifting++++
Power Cleans: 5x10 or 8
Squats: 4x10
Trapaziod Bar Squats or Jump Squats: 4x10
Calf Raises: 4x12 heavy weight
Leg Curls 4x10
Leg Flexion 4x10
+++++++++++++++++
Jump Rope 15 min
Strech
are you hurting? if not increse the poundage you wimp! it sould be cause your ass is walking home. and when you get in better shape you start running to the gym and back!

[dez/null]

To start off i dont beleave in weight loss...i think the only way to be ready for wrestling is being at your weight class you were ment to be in a.e. staying at a low bodyweight...medical records say to stay at 5%-7% bodyfat threw the wrestling season witch is pretty good...post season im at 10%
ephedra is banned for a reason...dont use it...it may kill you..
as for rubber suits and suanas...you really dont need them but use them post-season to drop weight..try cross country running it helped me gain a nice six pack that i have never seen before...rules say you cant drop more then one weight class after a doctor has givein your weight after that you can only go up
try to keep heavy cardio going and get lots of l-gluteamine in your system to prevent catabloisism and turn your my workout into a HIT workout to save you some time and help combat muscle breakdown if you need any supplements go to www.advocare.com my sponcer and bodybuilding.com for nurtitional support

[dez/null]

http://www.kenchertow.com/training_tips/article_takedowns.html
http://www.themat.com/articles/showfaq.asp?fldAuto=5 scroll down to the technique analysis
this one is by bobby douglas...not much but it shows the moves
http://www.bobbydouglas.com/wrestlingtechpages/pictures.html
and finally my e-mail deznull@mailcity.com...e mail me for questions on teqnique on stuff...or suggestions

[dez/null]

This was barrowed from Bruce Gableson Head Coach - SMWC


Knee Grab

This drill works with all age groups.

Two wrestlers face each other standing with their normal stance. Their hands should be down near their knees and extended. The object is to use your hands to block your opponent to the outside while at the same time try to grab your opponent's knee. Don't let the wrestlers simply knee tap or slap but make them attempt to grab.

This drill is also physically demanding if performed correctly. I sometimes make the drill a contest with those making the most grabs working their way to the "finals". Winners go against each other (loosers also continue with loosers) until only two to three pairs are left. Those who loose out sit out the last round and ref. the winners. Size and weight of opponents don't effect the drill much.

The drill is usually run in two to three periods of 20 seconds each with a 10-15 second break. I continue the drill several rounds.

Grabber

This is a good upper body drill for all ages groups. We use it extensively in Greco-Roman practice, but it also has some benefits for other wrestling styles.

Two opponents face each other standing. On the whistle, the object is to get either a body lock or get behind your opponent while remaining in a standing position. Useful moves are duck- unders, arm-drags to the body lock, or any wristlock series. If we are practicing Greco-Roman, I'll also allow head locks. Try to avoid this move if other styles are being practiced.

Your arms get tired during this drill. I generally go three 30 second periods before changing partners. About 6 periods is enough for most wrestlers.

The Hopper

This is strictly a balance drill for all age groups.

The wrestler holds his partners foot at waist level and on the whistle, moves the foot around. Try to avoid lifting the foot above chest level, but use a lot of pushing and pulling. The object is to make your opponent continually re-adjust for balance without falling.

Generally two to three 15 second periods are useful before wrestlers want to move to something else.

Foots

This drill is used best with small kids age wrestlers to develop both footwork and balance.

Two wrestlers hold hands. The object is to knock your opponent off balance using only your feet. Pulling, pushing or lifting with the hands is allowed.

The drill is usually run in two 20 second periods with a ten second break in between. After two periods the wrestlers change to a new partner close to their weight.

Shoot the Tube

We call this shooting the tube, but there are other names for it. It is an all-age technique drill.

One wrestler stands with his feet slightly apart. His opponent shoots through his legs, turns around, and shoots a single to the outside, slightly missing the leg. Again in front, the wrestler shoots through the legs again, and then returns by shooting the opposite leg.

The drill is usually run in two to three 20 second periods with a ten second break in between.

Warm-up Running

While not exactly a drill, we run around the mat during our warm-ups using several different footwork positions. While facing out or in, we might go both directions sideways without crossing our feet. We also run or jog using high steps or short shuffles.

Shoot the Wall

We have been using this drill with all age groups since the early 1980s on a regular basis. It is primarily intended to create hip rotation and force keeping your head up and back straight on single and double leg takedowns.

Have everyone line up and spread out along the walls of your room. On command, start with a chatter step (like in football) facing the wall. When the whistle is blown, shoot into the wall and then move your chest from lower to higher along the wall face. Following this motion, move back a couple of feet, continue the chatter, and waite for the next whistle.

The first attack consists of your head facing to the left side and your right knee down. The left knee is up and facing slightly outward from the wall. The positions are switched on each shot.

This drill lasts until about 8-10 shots are completed followed by a 15 sec break and then a second series of about 6 shots.

Shadow Wrestling

This drill is something I picked up during one of my many coaching assignments. It consists of completing a series takedown moves against an imaginary opponent. It works best with high school and above age groups, and is a technique developer.

Have your wrestlers line up in single file at one corner of the room. Select about six different takedowns, and then have your team members complete each takedown at least four times as the line zig-zags back and forth in single file accross your room. You need to watch to make sure corners aren't cut, wrestlers don't run into each other, and fewer moves than requested are performed.

When the first wrestler reaches the room end, have him or her go to the end of the first line. Two times through the line should be enough.

A variation of this drill can be used with a single wrestler attacking his shadow on a room wall.

Jumping Rope is good and is great cardio

and My favorite...box jumps...ask kendell cross..he was was suprised on how much faster he had gotten when he started doing box jumps and im sure they will sure work for you

[dez/null]

Most of the time alot of wrestlers forget a vary fine detail that is forgotten...the brain, its nearly impossible to fight someone without a metal reason to do so. I like to trigger a adrenal rush before each match. To meet full metal agression it takes time and training that will help you with alot on the mat. First off is clearing your mind of any outside influnaces, I chose never to do drugs, fat burners, steriods anything...this is the first part in detication.
Now for the metal part, Most new wrestlers a few moments before weigh in get what i like to call "nervous". They dont know who they are getting. They could get a fish(a term used for people who are pushovers) or a state champ and not be metally ready to take on the challange that awaits them. Im not saying that you will be beat but there is a reason you must have your eye on the ball at all times. See if you go out there thinking your going to loose...your going to loose. If you go out there and thinking your a champ and that all that you have worked for is ready for the upcomeing challange then your ready. Personally i like meditation. i useally find a dark spot to hide where theres no noise(tornaments can be load and noisey), i would sit and think about every move im about to make what i have gone over with my coaches what can i improve, who am i wrestling, have i ever wrestled him before, will he know my weaknesses, am i ready?
this is some of the things you sould think about before you enter the mat. Some People like to channel there emotions threw music, as we all know music is a vary powerful tool if used correctly for example, a school song,a gospel,a heavy metal song, all induce rage or emotions that can add to metal readyness.

If you need more help contact me at
deznull@mailcity.com

[dez/null]

Cardio...i discoverd this when i did cross country to loose added weight before wrestling season...i dropped out of it but i did learn something...a good cardiovasular system is key in wrestling.
Heres my reason in thinking so. There are two types of endurance, muscular and cardiovascular. Muscular endurance is what you get from weight lifting for how many reps. Cardio is how far you can go when your doing something. Its good to have a good balance of both types of endurance in wrestling. When wrestling our muscles become tired really fast so they need blood too keep them in shape otherwise muscular endurace will run out and you will break down. Heres how to train for Cardio endurance. I useally run 4 miles daily (home and back) and during the wrestling season to loose weight i run 6 miles daily then do sprints and jump rope...if you can jump rope for 15 miniutes flat without faltureing then you have good cardio. Do this threwout the year. Also take care of blood pressure and other thing. Cardio also helps reduce muscle cramps and helps heal injurys.

For more Information E-Mail Me at deznull@mailcity.com

[pandaemon666]

i know this is an incredibly old thread, but just thought i'd bump it because it's pretty great and intensive. i'm surprised no one has replied to this yet.

only problem i have with it is doing the cardio BEFORE the weights. for a boxer or a weightlifter this may be ideal in terms of time and such, but it does compromise on strength and muscle gains.

[alphanyc212]

I wrestle freestyle (125 pnds) for a club in new york, but it's not year round...so I found out my friend's dad is a former olympic coach in wrestling for the Soviet Union...he made this site like 5 months ago and I've been using it for the off-season, the guy will make a training program JUST for you and I can tell he's no bull **** because the workouts are based on exactly what i put down for the evaluation. i would recommend checking it..it's super cheap.

www.olympiausa.us/online

[power44]

My blogs got a lot of info on wrestling training.

www.mattpotak.wordpress.com