Wrestling is a sport that requires levels of strength above average. To be a Champion, you need to maintain the strength you have built up in the offseason and maintain it through a full season of dual encounters, tournaments, and constant “weight loss.” This is not easy to do … unless you know how to do it! The skills you learn through countless hours of practice make it or break it. Strength and conditioning allow you to perform the movements. Learn exactly how to get stronger for wrestling.
All things being equal, the STRONGEST fighter WINS every time!
The following tips will help you build your wrestling strength and maintain it throughout the season!
1. Drink meal replacement shakes Meal replacement shakes were originally developed for cancer patients. They were consumed because they were pre-digested and “nutrient dense.” They are loaded with vitamins and minerals, a mixture rich in protein and enough carbohydrates to maintain energy levels. These are perfect for fighters who are losing weight to move to a lower weight class. They are low in calories, but have the nutritional values that are so important for maintaining or building strength. Try to consume 2 or 3 per day if you are losing weight.
2. DON’T DIE OF HUNGER Wrestlers are known to lose weight by not eating and then becoming dehydrated. Let me explain what happens to your body when you decide to do this to gain weight each week. When you eat too few calories to maintain your body weight, the body goes into a defense mechanism. Sure, the scale will show that you are indeed losing weight. But the body determines that it is starving, and as a means of protecting itself from hunger, it will hold on to body fat and begin to break down muscle tissue for energy. You will end up losing some body fat, in addition to muscle and water. So you gain weight, but you are not that strong because you have less muscle in your body. If you have to gain weight, plan ahead and try to lose body fat, not muscle.
3. Train your wrestling muscles When creating a wrestling training program, you must first consider the muscles you use in wrestling in order of importance. These are the glutes, hips, and lower back (the posterior chain muscles), then the quads, chest, shoulders, arms, hands, and neck. I recommend doing a full-body strength routine. You still want to work your entire body thoroughly, but prioritize the fighting muscles first.
Four. Strength training every 4-5 days During Fighting Season Your goal during the season is at least to maintain your strength levels, and strength gains are best as the season progresses. To do this, you need to do strength training often enough, but not so often that you constantly break down your body. For the season, try doing a full body workout on a schedule like this: Week 1 – Monday and Friday, Week 2 – Wednesday. Then repeat. This means that one week you do 2 full-body strength workouts and the next week you do one full-body strength workout. Alternate these weeks throughout the fighting season.
5. Progressive resistance Always remember to strive to do at least one more rep or the same number of reps with slightly more weight as often as possible. Your muscles adapt quickly and you need to force them to get stronger. Strive to gain 5% strength in each exercise per month. If you are really losing a lot of weight this season, you may not be able to gain strength because the body needs excess calories from food to fuel the muscle. At the very least, try to maintain your strength by maintaining the same weight for each exercise throughout the season.
