I wrestle NCAA division I. If you got some questions you can PM me.
[quote]dsg wrote:
I wouldn’t be doing distance running as a means of getting in shape. Distance running works the wrong energy system. Wrestling is anaerobic and distance running is aerobic. If you really want to get in shape for wresting, do complexes and keep the sprinting. FWIW though, concentrate heavily on technique. The biggest mistake I made in wrestling was neglecting technique! If I had spent half as much energy on technique than I did in the weight room and conditioning, I deffinatly would have placed at state. sigh but thats life i guess.
Anyway, good luck. Its a tough sport but its fun. Hope you enjoy it!
Edit: Thats not to say that strength and conditioning are worthless in wrestling, THEY ARENT! But try to find a balance.[/quote]
Right boxers get no benefit from all the running and jump roping they do. I used to run cross country to get in shape for wrestling as well as lift weights and I’d blow away the football players once wrestling started. Anyways running will help alot but you still need to hit the weights best bet would be to find if they have some off season wrestling teams in your area and join that.
I did it in collge, d3,d1, and beyond…
HS and college I did allot- mostly super long runs
those ideas are older 10 mile runs always on the menu then.
plenty of BW stuff, and power cleans
D1 we changed it up, post college more so.
track work sprints, sprints, broad jumps, hurdles and more sprints.
hills
stairs
BB complexes
rope climbes
pull up - silly reps.
all the BW conditioning you could imagine.
at your weight, think more bb complexes and hills
sled push/pull
The best way to get in shap for wrestling is too wrestle. There’s no way around that. Me and a couple of my team mates who want to go out with a bang for the senior year have been wrestling since the end of the last season. So try to find an off-season group and get in some mat time.
[quote]BlackLabel wrote:
jflagg wrote:
Complexes, sprints, prowler pushes. Don’t just work on conditioning though, keep the weights moving and focus on unilateral lower body work and alot of pulling movements. Pull ups and deadlifts should be your best friend as a wrestler.
Outside of the training in the weight room, you need to get on a mat as everyone else suggested. If this is your first year in the sport and your last year in high school, you will have an uphill battle. A very steep uphill battle especially in Conn. where there are some very talented wrestlers. You need to develop what coaches will call “mat sense” which is knowing where your body is on the mat and in relation to your opponent. Mat sense and aggression are what determines a great wrestler and a good one. Good luck. Train hard and do everything you can to get reps on the mat ASAP!
The mats only come out when the season starts… Im sure I can still learn some moves on the grass?
Thanks.[/quote]
They do not have any IMs? OP, your school must not taking wresting too seriously. Off-season wrestling was practically mandatory when I was in HS.
Wrestling is all about technique, its not something you can just go out for and do well at. Plan on practicing, but you likely won’t be anything more than a practice dummy for the more serious guys.
I wrestled 215 last year in high school. I ended up coming fourth in Minnesota in the AA Class. Now I am wrestling D3. Because of how late it is in the season, I assume that it is too late for this information to be much help to you; however, others may read this post with the same question as yours and hopefully this will be of some help to them.
As far as anaerobic vs aerobic conditioning in terms of wrestling, I would recommend anaerobic conditioning because wrestling is anaerobic in nature. This would mean doing exercises like sprints, sled dragging, kettlebell/dumbbell swings (as done in Christian Thibaudeau’s Black Book of Training Secrets or in Dan John’s 55), etc.
Jason Ferruggia’s Tap Out book and Ross Enamait’s books also support anaerobic training for combat sports and apply in similar ways. One thing to try is Ross Enamait’s ten minute challenge, in which you do pushups, burpees and pull ups for ten minutes straight.
Burpees are worth one point, push ups are worth 2 points and pull ups are worth 3 points. The goal is to try to get as many points as possible and to try to beat that score in later times.
As far as wrestling goes, one thing that people often overlook (especially those new to the sport) is jump roping. I usually use it to get used to having quicker feet which allows one to react quicker to shots and therefore more difficult to score on. It can be a big change to being used to lifting on your heels to wrestling on the balls of your feet. Jump roping can also be used as a conditioning tool.
Lifting for wrestling should also emphasize more on the upper body pulling muscles and lower body (especially the posterior chain in general). A logical, yet basic, way to support the claim of needing an emphasis on the upper body pulling muscles can be found in observing wrestlers who have wrestled for a while.
In a large majority of the wrestlers (including those who have not undergone significant weight training) have more relative development in their biceps and back than their triceps or upper body pushing muscles. These muscles are the main ones that are stressed in wrestling causing them to develop further than some of the others. As a wrestler, deadlifts and pull ups are your friends (not your only lifts, of course).
Anyways, hopefully someone finds this helpful and provides feedback.
And, of course, do not forget the technique!
What D3 school are you wrestling for?
Please not Augsburg =]
Lots of good advice above. Try to attend a wrestling camp if possible. Your strength and conditioning wont mean much to the guys that have been wrestling since 6th grade. You could also go to judo all summer. EVERY DAY. Another martial art might be better but I dont know which one. Maybe someone else will chime in. Best of luck.
for christ sakes you grave diggers.