Wrestling is a sport that requires senior average strength levels. In regularity to be a Champion, you need to keep the strength that you’ ve built up in the off - season and keep it through a full season of paired meets, tournaments, and constant “ cutting weight. ” This isn’ t easy to do… unless you know how to do it! The skills that you learn through numberless hours of practice make or break you. The strength and conditioning confess you to perform the moves. Learn exactly how to get stronger for wrestling.
With all things equal, the STRONGER wrestler WINS every time!
The following tips will help you develop your wrestling strength and keep it throughout the season!
1. Drink Meal Replacement Shakes
Meal replacement shakes were originally developed for cancer patients. They were spent thanks to they were pre - digested, and “ nutrient dense. ” They are loaded with vitamins and minerals, high protein blend, and just enough carbohydrates to keep up energy levels. These are perfect for wrestlers who are dropping weight to stir down to a lower weight class. They are low in calories, in conclusion have the nutritional values that are so important to maintain or build strength. Try to consume 2 or 3 per day if you’ re cutting weight.
2. DO NOT STARVE YOURSELF
Wrestlers are notorious for cutting weight by not eating, then dehydrating. Let me rationalize what happens to your body when you decide to do this in establishment to make weight each time. When you take in too few calories to maintain your body weight, the body goes into a defense mechanism. Thoroughgoing, the scale will fanfare that you are indeed losing weight. But the body determines that it is being starved, and as a means to protect itself from starving, it will clinch onto body fat, and start breaking down muscle tissue for energy. You will wind up losing SOME body fat, plus muscle and water.
So you make weight, but you’ re not as strong due to less muscle on your body. If you have to make weight, plan ahead, and try to lose body fat, not muscle.
3. Train Your Wrestling Muscles
When creating a workout program for wrestling you must first inspect the muscles that you use in wrestling in distribution of importance. These are the glutes, hips and low back ( the posterior platoon muscles ), then the quadriceps, chest, shoulders, arms, hands, and canoodle. I ballyhoo that you effectuate a full body strength routine, You still want to work the unreduced body purely, but charge the wrestling muscles first.
4. Strength Train Every 4 - 5 Days During The Wrestling Possess
Your goal during the heap is to at front keep up your strength levels, with the best situation structure being strength gains as the enjoy progresses. In composition to wind up this you want to strength train frequently enough, but not so much that you’ re constantly breaking your body down. For the in - keep, try to hit a full body workout on a scheme like this: Hour 1 – Monday and Friday, Turn 2 – Wednesday. Then repeat. This means that one second you perform 2 full body strength workouts, and the next stage you perform one full body strength workout. Alternate these weeks throughout the wrestling season.
5. Energizing Resistance
Elicit to always strive to do at early one more reiteration or the same amount of repetitions with a little more weight as oftentimes as possible. Your muscles quickly adapt, and you need to force them to become stronger. Strive for a 5 % strength gain on each exercise per month. If you’ re really cutting a lot of weight this season, you may not be able to gain strength in that the body needs a useless of calories from food in method to feed the muscle. At leading, try to maintain your strength by keeping the same weight on each exercise throughout the season.
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