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

 

Comments

comments

Chants handle Vandals, score first Sun Belt win

Chants handle Vandals, score first Sun Belt winIdaho scored on the opening possession of the game but [more]

CCU men fall to Vermont; Lady Chants blast UNCW

CCU men fall to Vermont; Lady Chants blast UNCWZac Cuthbertson scored a game-high 23 points and had another [more]

Saints open season with wins, reach tourney final

Saints open season with wins, reach tourney finalThe Christian Academy of Myrtle Beach boys basketball team opened [more]

Chiefs stumble at Stags, suffer first loss of season

Chiefs stumble at Stags, suffer first loss of season North Myrtle Beach's record-setting season came to an end Friday [more]

Chants land in Bahamas with hot hand for hoops

Chants land in Bahamas with hot hand for hoopsFour players reached double digits for Coastal Carolina in the [more]

Gamecocks bounce back, blow out UTEP in Conway

Gamecocks bounce back, blow out UTEP in ConwaySouth Carolina's debut in the Puerto Rico Classic at the [more]

Beach Ball Classic lineup has big names, top teams

Beach Ball Classic lineup has big names, top teamsThe 2017 Beach Ball Classic announced its schedule for the [more]

Coastal shuts out Mercer, advances to face Clemson

Coastal shuts out Mercer, advances to face ClemsonFrantzdy Pierrot teamed up with Martin Melchor to give the [more]

Chants go west in quest for first Sun Belt victory

Chants go west in quest for first Sun Belt victoryThe Coastal Carolina football team (1-9, 0-6 Sun Belt) will [more]

Redbirds top Gamecocks in opener of PR Tip-Off

Redbirds top Gamecocks in opener of PR Tip-OffThe South Carolina men's basketball team has home court of [more]

CCU men, women suffer narrow six-point losses

CCU men, women suffer narrow six-point lossesJaylen Shaw scored 17 points, but it was not enough [more]

CCU nets honors, enters SBC tourney as top seed

CCU nets honors, enters SBC tourney as top seedThe Sun Belt Conference announced its final weekly volleyball awards [more]

Chants win Sun Belt title, face Mercer in NCAA tilt

Chants win Sun Belt title, face Mercer in NCAA tiltCoastal Carolina men's soccer team gathered in the athletics field [more]

Golf: SJ's White inks deal; CF's Spencer closes strong

Golf: SJ's White inks deal; CF's Spencer closes strongSt. James High golfer Jordan White made her first hole-in-one [more]

Gamecocks invade Strand to compete in PR Tip-Off

Gamecocks invade Strand to compete in PR Tip-OffFresh off its first Final Four appearance, South Carolina travels [more]

Riptides Racing swimmers dive in for rare double dip

Riptides Racing swimmers dive in for rare double dipRiptides Racing team had a busy weekend with two squads [more]

Youth Soccer: BUFC, Coast claim four championships

Youth Soccer: BUFC, Coast claim four championshipsSixteen Coast  FA teams entered the Adidas Clash in Greensboro, [more]

CCU volleyball captures Sun Belt title, No. 1 seed

CCU volleyball captures Sun Belt title, No. 1 seedThe Coastal Carolina volleyball team clinched the number one overall [more]

CCU suffers ninth straight defeat to big-play Trojans

CCU suffers ninth straight defeat to big-play TrojansMarcus Jones returned the opening kickoff 91 yards for a [more]

Late goal lifts Chanticleers into Sun Belt tourney final

Late goal lifts Chanticleers into Sun Belt tourney finalFrandzty Pierrott scored the winning goal in the 82nd minute [more]

NMB holds off Crestwood, goes to Lower State semis

NMB holds off Crestwood, goes to Lower State semisThe North Myrtle Beach High had to battle to keep [more]

Seahawks stunned on final play by Lower Richland

Seahawks stunned on final play by Lower RichlandShocking! That's the only word to describe Myrtle Beach's heartbreaking [more]

Class 5A: Tigers, Panthers defeated in second round

Class 5A: Tigers, Panthers defeated in second roundThis looked like it could be the year for Conway [more]

CCU men, women open seasons with big victories

CCU men, women open seasons with big victoriesCoastal Carolina University started the 2017-18 season in strong fashion [more]

Local trio of girls golfers playing in North-South

Local trio of girls golfers playing in North-SouthA trio of Horry County senior golfers are closing out [more]

Chants handle Vandals, score first Sun Belt win

Chants handle Vandals, score first Sun Belt winIdaho scored on the opening possession of the game but [more]

CCU men fall to Vermont; Lady Chants blast UNCW

CCU men fall to Vermont; Lady Chants blast UNCWZac Cuthbertson scored a game-high 23 points and had another [more]

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2017 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach