While it is possible to get into good shape for cardio in three to four weeks, it takes longer to develop the physical strength you need. Programs that are not balanced focus on pushing their athletes to the limit while lifting weights and becoming more robust and more extensive physically. A well-designed pre-season weight-lifting program for wrestlers will devote the most time to strength training, with the final few weeks focused on intense cardiovascular exercises to reap the maximum advantage of all the qualities needed to compete.
Our program divides twelve months (+1 off week) before the beginning of the wrestling season into blocks of various types of training to cater to the wrestler’s needs when he is nearing the date. The first four weeks are specifically designed for strength and size. The following four weeks concentrated on strength training and the final four weeks on wbc money belt fitness and cardiovascular. Each week will be focused on a specific characteristic; you must also include the other aspects but in a smaller proportion. For instance, a small number of power exercises should be included in the workout program in the strength conditioning cycle. If you do not have this, it will be in top fitness for the season, but you might lose some of the hard-earned strength you built up at the start of the season.
In the strength and endurance phases, special equipment to strengthen muscles is used in specific wrestling movements. Keep track of both power moves (singles and reps) as well as the accessory lifts. Within our training program, we utilize Friday as our day of strength training day. We do this in our wrestling area. The day is used to build strength and speed in wrestling. If it is the day before an event, the day is an extra day of wrestling to build up strength or reduce weight. Every session, regardless of conditioning or weight lifting, must be no more than 90 mins.
To lift weights for your lower body, choose a compound exercise to perform first, that is, at a minimum, one that is a variant of deadlift or squat. For example, if you’re following a 5 3-1 rep program, pick a squat (back squat, front squat, and box squat) during the weeks when five and three reps will be completed and choose a deadlift to perform jorge gonzález (wrestler) one-rep maxes. This is because most people who lift are younger (10-18) and have weaker posterior chains, and single rep max effort squats can pose the highest risk of being complex and dangerous (more than deadlifts). If you are performing a single rep max, you should continue to do sets.
Adding weight until the maximum is reached, but try to avoid failure entirely or miss the significance. You can do three sets when you’re working within the 3-5 rep range and 3-5 sets. When the primary compound lift is finished and you are done, continue with 3-4 additional charges to complete 3-4 groups with 8-12 repetitions. A good set of exercises include ones to strengthen the hamstrings, glutes, lower back, and quads. Examples include glute-ham lifts, stiff leg deadlifts, dumbbell deadlifts, and Romanian deadlifts Good Mornings, Leg Curl’s belt squats, pull-throughs, the reverse of hypers, and back kicks, and the sled pulling. Complete your lower body workouts with abdominal work, which is best done with weights for 8-12 reps when possible.
If you train three days per week, that means two days are weight lifting, and the third will be a conditioning day. The power phase creates an exercise in the gym focusing on the posterior chain pulling and neck/upper back, and a heavy core. In the strength endurance and cardio sessions, work out in the wrestling gym using bodyweight or lightweight exercises to achieve high repetitions. Choose activities that help strengthen/enhance specific movements, such as shooting against resistance bands. Include a variety of activities to improve your body. For instance, you are shooting into an attempt to take down before lifting your partner and taking him to 10 feet instead of finishing the shot. Repeat this 5-10 times. Superset bands or lightweight rep exercises using wrestling drills. For instance). Good mornings only with a bar and kettlebells swings supersets replica belts accompanied by buddy carry or takedowns when the hips and lower back are exhausted. Activities like sled pulling farmer’s walk, pounding the tire with a sledgehammer, or flipping massive tires are great for this kind of exercise.