Three do’s and don’ts for wrestlers in training

By ensuring that your strength and conditioning program helps you on the mat, you can dominate the season with more wins, pins and titles. Apply these training concepts to develop yourself into a one-man wrecking crew.

Do:

1. Keep Lifting Heavy:  Stick to the basics (or their variations) of the squat, bench press, deadlift and standing press.  This is and always will be where your foundation of strength is built.

2. Eat Pushups and Pull-ups for Breakfast:  After your main strength building movements, incorporate a majority of your assistance work with bodyweight drills (pushups, pull-ups, lunges, etc.).  Upper and lower body movements can be increased in difficulty by adding resistance, increasing reps, or changing the leverage.

3. More Work in Less Time:  Increase strength and power endurance by gradually decreasing overall rest periods throughout your workout.  Do your best to maintain and improve your performance with the weights, but challenge the body and mind by resting less.

Don’t:

1. Run Cross-Country for Cardio: The endurance and stamina needed for the mat can’t be built by running endless miles.  More often than not, this will burn up any extra calories and start to eat away at the muscle that you’ve built.  This leaves you smaller, weaker and still out of breath.  If you want to run, set the timer for two minutes and sprint as far as you can.  Rest and repeat.  Your goal should be to increase the distance you go in the set time.

2. Cut More Than 5 pounds From Walk-Around Weight: Five pounds is a manageable task and can be manipulated by water intake and good nutrition.  An entire season of drastic cutting will take away from your performance, increase injury rate and leave you burned out when states roll around.

3. Worry about your friend who’s in this weight class: Or there’s a better wrestler in this class.  Train your butt off and drill as hard as you can. It is your responsibility to develop your skills throughout the off-season to be the best you can be and be prepared for day 1.  If the “top guys” slacked because they had previous success and figure they can slide through pre-season, I encourage you to set the tone and let them know you’re there to win.

Scott Doane Strength and Performance coach and owner of BeSTRONG Training Systems; a private training facility designed for enhancing your fitness and performance. He has trained a variety of athletes of all ages and levels ranging from middle-school to professional. Find him online at BeStrongTrainingSystems.com

 

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