Wrestling Workouts - Exercises To Increase Speed and Power
is a dynamic sport, which is unique because it is a form of combat.
When analyzing the best way to design a specific workout for a combat
sport, it must be realized that the athletes are constantly trying
to manipulate and stabilize their own body mass as well as their
Wrestling workouts should be designed to enhance the wrestler's
ability to develop pure bodyweight strength and power. In order
to train these athletes in a sport specific manner, their workouts
should include dynamic movements using the bodyweight of another
person. This article will look at the best ways to accomplish this
and design a wrestling specific workout.
The top priority in creating a great wrestling program is to allow
the athlete to be able to move his own bodyweight through space.
This can be accomplished through pull-ups, towel pull-ups, inverse
rows with regular and altered grips, variations of the pushup, bodyweight
squats and lunges and core stabilization exercises such as the abdominal
wheel, planks and physio ball rollouts.
The second major component to an all around wrestling program includes
the wrestler performing dynamic exercises with the use of a partner's
bodyweight. These exercises are specific to a wrestling match because
wrestlers are constantly trying to manipulate the bodyweight of
their opponent during a match. By training with a person of equal
size and moving their body through space, the wrestler will be more
ready to handle the shifting and dynamic bodyweight of their opponents.
Some great exercises for this phase of training include squats and
lunges with a partner on your shoulders, layered pushups where the
top partner is leaning on the bottom partner perpendicularly, creating
a letter "T". The bottom partner performs pushups while
supporting the weight of the top partner and then after the reps
are complete, the bottom partner stabilizes and the top partner
performs their reps on the raised body of his partner. Another great
bodyweight exercise involves walking with a partner on your back,
performing a monkey routine where one partner is standing with arms
out to form a "T". The partner will start on your back,
almost like the beginning of a piggy back ride and climb his way
around their partner until they are back to the starting position.
The number of partner-bodyweight exercises is only limited by the
imagination; however it is an important factor to consider.
Lastly, the metabolic demands that are placed on the body during
the course of a wrestling match must be taken into consideration.
A typical period of wrestling lasts for two minutes. A period of
wrestling will tax the anaerobic and aerobic energy systems. It
should be the goal of the trainer or coach to have the body adapt
to a point where it can buffer lactic acid and H+ ions so they do
not interfere with muscle contractions or performance. I like to
have my wrestlers perform roughly two straight minutes of work before
resting. The rest between sets can start at around five minutes
and eventually you want to work this down to about a minute while
performing multiple sets. It should also be a goal to enable the
wrestler to perform more than three sets or periods of this type
of metabolic conditioning in a workout. It is ideal that the actual
wrestling match feel easy compared to the training program.
Again, the imagination is the limit for the coach or strength and
conditioning specialist when designing a wrestling program. Other
activities such as tire flips, using a sledgehammer, the farmer's
walk and 400 yard shuttles can and should be added into the mix.
The shuttle is great for anaerobic conditioning and these other
exercises call for handling uneven weight. Most importantly, these
can add a level of fun and excitement that is sometimes hard to
capture in the weight room. All the other traditional exercises
can also be used in the program. Here is what a sample workout might
10 UNEVEN PUSHUPS
10 PARTNER SQUATS
2 minutes is the goal. Rest 4 minutes, then
repeat 2 more times.
8 TIRE FLIPS
15 BARBELL SHRUGS
6 ALTERED GRIP
Hopefully this is helpful in designing a complete wrestling program.
Just make sure the wrestlers don't begin their program right before
the season starts.