Wrestling is a very tough sport. You must be able to have
explosive
power for a take down, but you must also be able to maintain that power
for about 5 minutes. What you need to do is improve your
anaerobic
conditioning and strength levels.
Many wrestlers make the mistake of
going
for long slow runs to get into shape. This is not specific to
wrestling.
You need to train your body to use your fast-twitch fibers and get rid
of lactic acid that accumulates in your muscles. The way to do
this
is through anaerobic conditioning.
It involves higher intensity work with less recovery. Interval
sprinting is a great way to improve your anaerobic conditioning level.
Strength training will focus on activities that will build a good base
for in-season practices.
Your pre-season conditioning program will consist of running
work-outs and strength work-outs.
The intensity and the amount you decide to do is up to you. Feel free to increase the intensity of each work-out or decrease your recovery time, if you feel ready to move to the next level. But, remember this is a pre-season conditioning program, pushing yourself too hard may result in injury. So be careful. Always work-out with someone else, never alone.
FOR EVERY WORK-OUT
:
1) Warm-up first with a 5 - 10 minute run or jump rope and stretch
2) Cool down after with a 5 - 10 minute light jog/walk and stretch
3) Maintain good form and wear proper footwear
SCHEDULE FOR WORKOUTS
Week Day
1
Day 2 Day
3
Day 4 Day
5
Day 6/7
1
Run 1
Strength
Run 1
Strength
Run 1 Rest
2
Run 2
Strength
Run 2
Strength
Run 2 Rest
3
Run 3
Strength
Run 3
Strength
Run 3 Rest
4 Run 1 Strength Run 2 Strength Run 3 Rest
Run Workout level 1
1) Sprint 10M, walk 25M
2) Sprint 25M, walk 50M
3) Sprint 50M, walk 50M
4) Sprint 100M, walk 100M
5) Sprint 50M, walk 100M
6) Sprint 25M, walk 50M
7) Sprint 10M, walk 50M
Rest to a full recovery
Repeat
Workout level 2 (on a 400M track)
Sprint the Straight-away and jog the turns
Do this for 3 consecutive laps
Rest to a full recovery
Repeat
Workout level 3 (on a track or on a field)
Three 5 second sprints (rest 15 seconds after each sprint)
Three 10 second sprints (rest 30 seconds after each sprint)
Three 15 second sprints (rest 45 seconds after each sprint)
Three 20 second sprints (rest 60 seconds after each sprint)
Rest to a full recovery
Repeat
STRENGTH WORKOUT
Each time you do a strength work-out you should aim for 2-3 sets of
8-12
repetitions
of each exercise, unless otherwise stated.
(To increase difficulty and
resistance, you can use hand held weights)
Legs
Forward Lunges
Standing Squats (use dumb bells)
Standing Calf raises
Wall Sits followed immediately by 5 - 15 burpees
Abs
20 Crunches
Leg ups (15 -30 seconds with legs at each height)
6”, 18”, 36”, 36”, 18”, 6”
Back
Back Extensions
Bent Over rows
Alternate leg raises
Fast Switches
Chest
Wide Push-ups
Close grip push-ups
Arms
Arm Curls
Seated Dips
Arm circles (forwards and backwards)
Upright rows
Grip
Squeeze a tennis ball
Neck
4 Direction resistance
*
the above strength exercises are provided so that you do not need to
have access to a gym. If you would like a more intense 'gym based'
strength program, please see me.