That looked like Gods. Much better than most bodybuilders today. This is how all wrestlers must train. Use awkward and functional exercises because wrestling is awkward and functional, and avoid exercises that have no carryover to your sport.
You must emphasize your posterior chain. And almost all of them undertrain this one muscle group. Think of any wrestling takedown or technique like the double leg takedown, single leg takedown, or body lock, they all heavily emphasize your pulling muscles.
Another reason why you should heavily emphasize your posterior chain is because modern life weakens it. These activities over-activate your anterior chain while under-developing your posterior chain. Always pull before you push. Another way of strengthening your posterior chain is to do your pulling exercises before your pushing exercises. For example, do some bent-rows before you hit the bench or get under the pullup bar before doing some overhead presses.
Well, it stabilizes your scapula, which is essential to improving your pressing exercises like the bench press. By doing some bent-rows before you hit the bench, you create more stability for your shoulders to perform in the second exercise.
Your rotator cuff is connected to your scapular and by increasing blood flow in this area before you press can prevent injury and shoulder instability. Freestyle wrestlers are known for their insane work ethic, but sometimes this may cause serious injury right before an important tournament.
So how do you prevent injury, while getting stronger? Freestyle wrestlers need to find that sweet spot between training hard and not getting injured. But here are a few extra tips to prevent you from getting injured. Warming up is almost like revving your engine to increase body temperature and blood flow to your muscles. Doing this reduces your chance of injury. Focus on large muscles like your hamstrings, quads, back, and glutes, as they are put under the most pressure while training.
The best way to warm up for freestyle wrestling practice is to jog for 10 minutes as this will pump blood into your quads, glutes, and hamstrings. Next, do a handful of jump squats and pullups just to get your body to explode like it would during sparring. Lastly, playfully spar with a partner you trust. Someone who left their ego at the door. Doing this will get you into the groove for real training. Always cool down before you hit the showers.
After a long and hard session of wrestling, most just want to hop in the shower and head home. But this might cause harm. After training, your heart is beating through your chest, your body temperature is sky high, and your blood vessels are dilated. If you go from intense training, to immediately stopping, you might feel nauseous, dizzy, or even pass out.
Simply stretch for 10 to 15 minutes after training. All these stretches involve your posterior chain muscles and this ensures you recover efficiently for your next training session. Stay hydrated! The ability to produce a high power output is important for wrestlers. Power in wrestling is associated with quick, explosive movements that lead to control of the opponent Horswill, Average power or mean power is often equated with anaerobic capacity.
It has been reported that anaerobic power and anaerobic capacity may help to differentiate between successful and less successful male and female wrestlers. In contrast, male powerlifters had values of 9. Similarly, the anaerobic power of the upper and lower body of male wrestlers is much greater than the corresponding values in nonathletic men of similar age Horswill, The published values on most wrestlers at any level exceed the sixty-fifth percentile of lower body anaerobic capacity and anaerobic power of nonathletic adult males Horswill, At the time Horswill published his review, there was very little data comparing elite and non-elite wrestlers using the Wingate test.
Lower body anaerobic power has been evaluated using a vertical jump test with counter-movement. The United States male freestyle wrestling world team averaged 60 cm Utter et al. Russian data by Podlivaev had average scores ranging from Protocols for the Russian data were not given, and elite female scores on vertical jump were not found. Upper body anaerobic capacity is frequently evaluated with arm cranking on bicycle ergometers.
Performance of the upper limb muscles reflects the potential of muscles to derive ATP via fast glycolysis. Horswill et al. A power production curve over the 8 sprints is graphed. They found sprint power ranged from 3. This testing has not been reproduced elsewhere and was not conducted on elite level male or female wrestlers, so it is difficult to interpret. Callan reproduced a similar test with 5, second efforts designed to simulate a 5 minute match.
The data collected on his study may not be valid with the rules in place today, as the match periods are shorter. Upper body Wingate normative data seems exclusive to these precise studies. Female wrestlers in the Zi Hong study performed a standard wingate test, using a higher relative load of. It is important to mention, for the purpose of comparison, most normative data using the 30 second Wingate lower body for elite female athletes is based on.
Blood lactate readings have been evaluated post-match as well as after Wingate tests and other tests of maximal effort in several studies. Average post-match values 5 min for elite males on the Turkish National Greco-Roman team in was What might be more interesting and relevant is Dr. The meter time was, however, significantly correlated with maximal peak power. The athlete was instructed to climb a 5. The total time was recorded to cover this distance.
Although this is a highly task-specific test, it is a useful field test. Average times were 9. Freestyle team. No other studies have replicated this test making it difficult to create an optimal standard or correlated a result with wrestling performance. The Russians have used a 4-meter hand only climb, but only test results were given time versus exact protocols.
Anaerobic capacity was measured in elite Canadian freestyle male wrestlers using the Anaerobic Speed Test Sharatt, The athletes performed two maximal efforts, separated by a 4-minute rest. Blood lactate values were taken 5 minutes into recovery. Athletes ran the first repetition in an average of No normative data for elite wrestlers using this test is available.
Anaerobic power and capacity may be the points of difference between successful and less successful wrestlers. The Olympic and World Champion female test results on both the Wingate and meter run are at the upper end or the best value Zi Hong et al.
With respect to anaerobic testing, it appears there are no universal tests for wrestlers and that perhaps a battery of tests might serve to highlight power objectives as well as limiters in performance.
The speed at which an athlete move his body in response to a stimulus is an important quality in wrestling. Much of the research on wrestlers on this quality dates back to , where they determined reaction time to be non-critical Horswill, Taylor was the first to establish a wrestling specific test of reaction time, but the subject pool was too small Horswill, More recently, Mirzaei et al.
The athletes were instructed to react to a visual stimuli by moving his foot from the pad. The best of 3 trials was collected for each subject. The National norm in Iran was ms Mirzaei, No other published data from other countries is available.
And no published data on control subjects were available. Very few researchers have investigated and published linear speed or agility data on wrestlers. Mirzaei et al. Elite, junior wrestlers performed the sprint in an average of 5. The agility test was a 4 x 9-meter shuttle Mirzaei, Average times were 7.
No information was captured on the logistics of testing and whether or not the yard times were electronic. There is great likelihood that these tests are conducted routinely with elite male Iranian wrestlers, but the data was not accessible via conventional routes. During wrestling, the limbs are forced through extreme ranges of motion.
When flexibility is limited there may be performance impairments. However, there is no conclusive evidence that flexibility training directly improves wrestling performance.
While neck flexibility was also high in the wrestlers, wrist flexibility was lower than the non-athletes Horswill, Comparing the successful wrestler with the less successful wrestler, it was shown that flexibility might be a discriminating variable Horswill, Yoon reported the flexibility of elite wrestlers is higher than lower level wrestlers.
The tests included were: The sit and reach, the shoulder-wrist elevation test and the trunk and neck-elevation test. The latter two tests are essentially tests of extension. Scores were listed on a table with no units of measure leaving them difficult to interpret.
Other normative data for elite wrestlers using these tests were not found. Generally speaking, flexibility of elite male and female wrestlers must be investigated in a comprehensive manner to establish normative values. When wrestling matches were 9 minutes long , a much higher emphasis was placed on aerobic power. Today, matches are shorter 2 rounds of 3 minutes each, with a second break.
Therefore, it is possible that aerobic power is not as critical for match success as previously suggested. The capacity to provide energy by means of anaerobic pathways is now considered more critical to performance. In general, elite male wrestlers have peak V02 values of between An article published by Huber-Wozniak found an average Vo2 in male elite wrestlers was Total oxygen uptake at the anaerobic threshold, expressed as a percentage of VO2 max, was higher in the female wrestlers Huber-Wozniak, Whether you are practicing your takedowns, pins or reversals on the mat, hitting the weights, or out on the track building your cardiovascular conditioning, all levels of cross training will give you a mental refresher.
As a college wrestler, plan to devote at least five days a week to wrestling-specific training. Marilyn Rowe Horton has been writing for 16 years, working in the fitness industry since She has been publishing a blog regularly since early A Workout Schedule for a Running Back. Share on Facebook. Training on the Mat Continually training your mind and body for matches is key for college wrestlers. Moving Stance Drills second rounds.
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