The wrestling season is now underway and this brings new challenges to the wrestler as far as maintaining his strength levels. The high physical demand of the sport is one challenge, as is the amount of competitions one will wrestle over the course of the year. A new strategy is needed, which we will discuss here.
Everyone knows how hard practices are and how much energy is burned up to get through them. This is one reason adjustments will need to be made to your standard 4 days a week program. The other is matches and tournaments. It is not uncommon for there to be 2 or more competitions per week. This brings into play the time available to train and preparation/rest for your match.
It will take the most dedicated of wrestlers to adhere to a strict work out program. Every wrestler will have to decide if they are willing to make the extra commitment. Like most things, there is a price. To become a great athlete, as the saying goes, “that is real expensive!”
If you have made the choice that you are going to give everything you have and do everything within your power to become a champion, then let’s take a look at an IN-SEASON work out that should be viable to all. This will be a greatly abbreviated modification of the PROGRAM. There is just no way to keep up with that much work and wrestling at the same time.
Let’s 1st look at possible options as far as when to train; 1)morning (before school), 2) night, 3) before practice (most have some down time after school), 4) immediately after practice, 5) during school hours (if you have free time). Some of these may not even be an option for you. All of these have some advantages and disadvantages like getting up extra early/staying late or having to jog to or from practice, to name a few.
One must remember that the commitment may require others to also make the extra effort too. You may need coaches to arrive early or stay late. Parents may have to give rides if you can’t get to the gym or school yourself. Each wrestler will have to look at his own situation and determine what will work best for him.
Before you make this decision, here is the new program: 2 work-outs a week to go with your wrestling practices and competitions. I would perform FULL BODY work-outs. Hitting upper and lower body on the same day. Also, I would complete this work-out in @ 30-45 minutes. This should be obtainable for everyone.
I would do the same warm ups I recommended in the PROGRAM. If you are training immediately after practice, the general warm-up may not be necessary as you should already be completely warm (one of the advantages to this time slot).
Then I would pick 3 main exercises to do. Squat or Deadlift, Bench Press or Military, and a Rowing variation. I am going to assume that everyone is hitting plenty of Pull Ups and Chin ups in practice? Let’s take a look at a sample “day 1” work-out, where you choose Squats, Bench, and Low Cable Rows.
The GENERAL WARM UP should take you no more then 5 minutes tops. Remember, you are doing them in a circuit fashion from one to another. Another thing you can do to save time is throw your Squat warm up in with them. So it would look like this; Sit ups, Side Bends, ReverseHypers(or another back exercise) and Squats.
You go three times through and you should either be at or near your work sets. For beginning lifters I would stick to 4 sets of 10. More advanced trainees could do 4 X 10 one week and 5 sets of 5 reps the next. As you are Squatting, in between sets, you start to take your warm ups on the Bench. That is to say, you do a work set in the Squat and take a warm up in the bench.
This way when you are done Squatting you are ready to go in the Bench. I would use the same sets/reps as the Squat.Then hit Rows(you should be plenty warm) I would do 4 x 10 and if you stay focused on the task at hand you should finish in a rapid fashion.
The 2nd day (which should be a minimum of 48 hours later) you choose the three other exercises, Deadlift (preferably TrapBar), Military Press, and Barbell Rows. You complete it the same as day 1 and you have two good work outs done for the week. If you happen to have some extra time (i.e. you finished quickly), then you could pick another exercise from the PROGRAM that targets muscles you feel need work. I would not spend more then 45 minutes tops for the TOTAL work out.
If you need motivation just remember…as you’re putting in the extra time and effort, most are not. The price is too high for them. They are getting weaker as the season wears on! You will be getting stronger, and as the big tournaments roll around at the end of the season you will have a big advantage over your competition! I wish you all the luck you deserve. Contact me at email@example.com Coach Ellinger.