Wrestling is a sport that requires above average levels of strength. To be a champion, you need to maintain the strength you’ve built up in the off-season, and maintain it through a full season of doubleheaders, tournaments, and constant “weight cutting.” This is not easy to do…unless you know how to do it! The skills you learn through countless hours of practice make or break you. Strength and conditioning allow you to perform the movements. Learn exactly how to get stronger for wrestling.
All things being equal, the STRONGEST fighter WINS every time!
The following tips will help you build your fighting strength and maintain it throughout the season!
1. Drink meal replacement shakes Meal replacement shakes were originally developed for cancer patients. They were eaten because they were predigested and “nutrient dense.” They’re packed with vitamins and minerals, a protein-rich mix, and enough carbohydrates to keep energy levels up. These are perfect for fighters who are losing weight to move to a lower weight class. They are low in calories, but have the nutritional values that are so important for maintaining or building strength. Try to consume 2 or 3 a day if you are losing weight.
two. DON’T GO HUNGER Wrestlers have been known to lose weight by not eating and then becoming dehydrated. Let me explain what happens to your body when you decide to do this to gain weight every week. When you eat too few calories to maintain your body weight, your body goes into a defense mechanism. Sure, the scale will show that you are indeed losing weight. But the body determines that it is starving, and as a means of protecting itself from starvation, it will hold on to body fat and begin breaking down muscle tissue for energy. You will end up losing SOME body fat, as well as muscle and water. You gain weight, but you are not as strong because you have less muscle in your body. If you have to gain weight, plan ahead and try to lose body fat, not muscle.
3. Train your fighting muscles When creating a wrestling training program, you must first consider the muscles you use in wrestling in order of importance. These are the glutes, hips, and lower back (posterior chain muscles), then the quads, chest, shoulders, arms, hands, and neck. I recommend that you do a full body strength routine. You still want to work your entire body thoroughly, but prioritize your wrestling muscles first.
Four. Strength training every 4-5 days During Fighting Season Your goal during the season is to at least maintain your strength levels, and at best gain strength as the season progresses. To achieve this, you need to strength train often enough, but not so often that you constantly break your body. For the season, try to do a full-body workout on a schedule like this: Week 1: Monday and Friday, Week 2: Wednesday. Then repeat. This means that one week you do 2 full body strength workouts and the next week you do 1 full body strength workout. Alternate these weeks throughout the wrestling season.
5. progressive resistance Remember to always strive to do at least one more rep or the same number of reps with slightly more weight as often as possible. Your muscles adapt quickly and you need to force them to get stronger. Strive to gain 5% strength in each exercise per month. If you’re really losing a lot of weight this season, you may not be able to gain strength because your body needs excess calories from food to fuel muscle. At the very least, try to maintain your strength by keeping the same weight on each exercise throughout the season.