Cool wrestling training and lifting..

[crazyjoe380]

Warrior Wrestling Strength Training Program


I. Purpose of Weight Training for Wrestling
A. To strengthen muscles
B. To achieve muscular endurance
C. To prevent and rehabilitate injuries


II. Misconceptions
A. Wrestling practice and competition will maintain strength in-season (it won’t)
1. Because of hard practices, running and weight loss
B. You can’t lift weights and gain strength without gaining weight (you can)
1. Proper diet
2. The right workout
C. You will become muscle bound (you won’t)
1. Maintaining flexibility is essential
2. Stretching
Do not just weight train in the off season: run, wrestle, skip
rope, etc


III. Basic Training Ideas
A. Lift to become a better wrestler, not a better weight lifter!
B. Intensity is the most important aspect.
1. Work hard and fast in-season to help endurance, off-season slow pace
2. Be consistent - DON’T MISS WORKOUTS!!!
3. Everyone responds differently - don’t get discouraged
C. Proper technique is very important
1. Need the full range of motion
D. Train with similar movements to those used in wrestling
1. Power and pummel curls are examples
E. All weight training is good - use what is available
1. Free weights, dumbbells, universal, nautilus, etc
2. Vary workouts - try to work muscles from all angles


IV. Weight Training Methods
A. Space workouts - early morning is best
1. Need at least 5 hours recovery before wrestling
B. Never weight train the same muscle group two days in a row
1. Work the same muscle group until complete unless circuit training
C. Muscle groups: Chest, Back, Biceps, Triceps, Shoulders, legs (quads, hamstrings & quads), Neck and Abdominals
D. Superset: Going from one exercise to the next with no rest on the same muscle group - used last two months of season
E. Circuit Training: Go from exercise to exercise by time or reps
F. Buddy System: Have a partner or coach push you through workouts


V. In-Season: On-Hand workout (one-on-one)
A. Hard and fast
1. Use supersets: pick 2-3 exercises per body part
2. Need 48 hours rest before big competitions
B. Circuit Training
1. Used before tournament and with team 2. Mostly conditioning, 15 - 20 exercises - 60% of max
3. Combine with running
C. Combine in-season workouts and circuit training during the season


VI. Off-Season
A. Four to six times per week: 80% - 90% of max
1. Heavy, slower, more power movements
B. Good for freshmen or those who need to gain a lot more strength
1. More rest between sets
C. Split body parts for workouts
1. Examples:
Day 1: Chest, Triceps and Legs Day 2: Back, Biceps and Shoulders or Day 1: Chest and Triceps Day 2: Back and Biceps Day 3: Shoulders and legs
2. Work each body part two to three times per week


VII. Injured Wrestlers
A. Should weight train - work around injuries
B. Rehabilitate
1. Actively rehab to return 100%
2. Work one arm, one leg, etc - will help injured side

[Builderofmuscle]

sweet stuff! would that apply to karate to? What kind of stuff should I do to increase my power?

[ryanhall]

a heavy bag is by far the best tool for developing powerful strikes and blows. if you want real power, you shouldn't train with any bag under 75 lbs. the heavier, the better--if the weight isn't too much. muscle counts, but it is definitely not the be all and end all of striking power. mechanics/leverage is. good luck.

ryan

[Builderofmuscle]

I do a lot strength training and heacy bag work. I was practicing board breaking, because I have a belt test tomorrow. Anyway, this other kid, who doesn't do any suplementary trainng, was able to break the boards easily. I coouldn't. I have to break one board instead of two, because my sensei said that I still need work on my technique.
I;ve noticed that when it comes to technical things, such as kata, I'm horrible. But physically, my endurance and strength far reach my opponent. The guy I was talking about, he's extrememly skinny, so he burns out easily. He can spar good, but it's easy to get him tired.

[Guest]

The impact and technique required to hit the heavy bag is more relevant to fighting than the impact and technique required to break boards. Forget board breaking. It is for showmen and charaltans.

[ryanhall]

bri thai is right. "boards don't hit back"--bl.

leave the showmanship to the showmen. it has nothing to do with fighting.



ryan

[terry]

Breaking boards, and I'm talking about 2x4s, 2x6s or 2x8s--not the silly dried out 3/4" stuff for children--is a test of current progress. Not a training method. Not an end in itself. Also not something to do on a sustained basis because there is a risk of blood clots as you grow older.

T

[ryanhall]

if you can step up to a 2x4 and *bam* snap it in two without any warmup or tracer strikes, then i think it could be an ok test. if not, then it's a waste because nothing alive sits that still or allows you to place the side of you hand on its face for you to calibrate your shot. i think a better test would be a real multiple attacker scenario or a full contact sparring match with someone twice your size. that's just the way i see it.


ryan

[Builderofmuscle]

my sensei leaves board breaking for belt tests. We do the multiple scenario and the sparring for class. Those are the real intense workouts, especially when you're a purple belt, and you've go three black belts attacking you. My sensei tells us not to worry about hitting back, but to practice getting out of the way, and keeping your distnace. Once I panicked so much, that I hit a black belt between the legs, another time I got hit in the lips, and cut them.

[ryanhall]

ummm...builder...not hitting back? in a multiples or weapon situation, you had damn well better be hitting back. moving is important, but it is still useless if you can't physically cause some damage. if you're not working multiples realistically, why do it at all? are they allowed to tackle you? gang up? can one hold you while the others wail on you? see where i'm going? if they come one at a time or stagger the attack so that you don't have to worry about everyone at the same time, then it's not realistic. it gives a very false sense of security.


ryan

[Builderofmuscle]

What the f#@$ you training for? For the streets? That's complete bull. It depends on what you're training for. Think about it. If you were on the streets, wouldn't you want be aware of all your oponents rather than strike one guy, and find that another guy just smacked you over the head? The drill is supposed to be for agility. He wants us to learn to react quickly.
And if it were a bunch of black belts angainst black belts, obviousely it would be different. But remember, I'm 16 against a bunch of 40 year olds, who have been training their entire lives. You think My sensei is going to pit me against that kind of stimulation? No.
Don't ever question my sensei. He knoes a lot. If he does something, he does it for a reason. He doesn't go to seminars, and all of drills, he comes up with himself.
But now that I got my brown belt, he's probably going to take us to the next level.

[shredder]

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