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

 

Sharks shake away playoff jitters to dominate opener

Sharks shake away playoff jitters to dominate openerTwo errors, two wild pitches and two runs. And that was [more]

Baseball playoff success requires road toughness

Baseball playoff success requires road toughnessJoey Worley has been around just long enough to start [more]

Chants split wild twinbill, visit Tar Heels on Tuesday

Chants split wild twinbill, visit Tar Heels on TuesdayCoastal Carolina baseball split Saturday’s Sun Belt Conference doubleheader with [more]

Monday After The Masters celebrates 25th anniversary

Monday After The Masters celebrates 25th anniversaryThe team led by former NFL player Jimbo Covert and [more]

Green follows his hoops dream to South Carolina

Green follows his hoops dream to South CarolinaChristian Academy of Myrtle Beach boys basketball standout Mike Green [more]

Chants top Jags in series, visit Wolfpack Wednesday

Chants top Jags in series, visit Wolfpack WednesdayNo. 19 Coastal Carolina baseball got a strong start on [more]

Chadwell likes energy in Coastal's Spring Game

Chadwell likes energy in Coastal's Spring GameThe Coastal Carolina football team concluded its 2019 spring schedule [more]

Lerud brings fresh face, new attitude to Pelicans

Lerud brings fresh face, new attitude to PelicansGrand Strand baseball fans will notice a few changes when [more]

Sharks sink their teeth into inside track for region title

Sharks sink their teeth into inside track for region titleThe first batter of the game not only reached base [more]

CAC swimmers score wins at Lower Palmetto meet

CAC swimmers score wins at Lower Palmetto meetCarolina Aquatics (CA) hosted the 2019 Lower Palmetto Championship Meet [more]

Chants split with Wolves; Gilmore gets 1,200th win

Chants split with Wolves; Gilmore gets 1,200th winCoastal Carolina baseball head coach Gary Gilmore recorded his 1,200th [more]

Home runs doom Chants in round 1 with Red Wolves

Home runs doom Chants in round 1 with Red WolvesNo. 10 Coastal Carolina was held to a season-low two [more]

Seahawks ride defense to Soccer at the Beach final

Seahawks ride defense to Soccer at the Beach finalDespite being shorthanded, the Myrtle Beach High boys and girls [more]

Chants' season shut down by Demons in CBI semis

Chants' season shut down by Demons in CBI semisZac Cuthbertson led four Chanticleers in double-digits with 21 points, [more]

Coastal's hot bats salvage series split with Seahawks

Coastal's hot bats salvage series split with SeahawksNo. 10 Coastal Carolina's Kieton Rivers hit two home runs [more]

Young Panthers starting to put it all together on pitch

Young Panthers starting to put it all together on pitch When Cole Poirier slotted home his third goal against Conway [more]

Chants shoot lights out at WVU, reach CBI semifinals

Chants shoot lights out at WVU, reach CBI semifinalsFreshman DeVante Jones scored a career-high 32 points in leading [more]

Big month for running hits homestretch at Beach Run

Big month for running hits homestretch at Beach RunThere was a time when Myrtle Beach was invaded by [more]

Chants suffer first Sun Belt Conference loss to Trojans

Chants suffer first Sun Belt Conference loss to TrojansNo. 16 Coastal Carolina outhit the Troy Trojans 16-12 for [more]

NMB coach Alderson has Chiefs on winning course

NMB coach Alderson has Chiefs on winning courseWhen North Myrtle Beach hired Brian Alderson to take over [more]

Skeels' walk-off home run puts CCU in line for sweep

Skeels' walk-off home run puts CCU in line for sweepRedshirt junior catcher Kyle Skeels blasted a two-run walk-off home [more]

Chants win Sun Belt home debut via 14K performance

Chants win Sun Belt home debut via 14K performanceSophomore right-handed pitcher Zach McCambley struck out a career-high 10 [more]

Chants rally past Howard, face West Virginia Monday

Chants rally past Howard, face West Virginia MondayJunior guard Tyrell Gumbs-Frater scored a game-high 22 points and [more]

Conway ace Smith follows trio's footsteps to big-time

Conway ace Smith follows trio's footsteps to big-time The door bell rang at the Smith house, and a [more]

Lady Panthers find their stride this soccer season

Lady Panthers find their stride this soccer seasonCarolina Forest entered last season with a roster full of [more]

Sharks shake away playoff jitters to dominate opener

Sharks shake away playoff jitters to dominate openerTwo errors, two wild pitches and two runs. And that was [more]

Baseball playoff success requires road toughness

Baseball playoff success requires road toughnessJoey Worley has been around just long enough to start [more]

Leave a Reply

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

© 2019 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach