Weight lifting specific sport
When calculating your weight lifting program for the aggressive wrestler, first ensure that your program is balanced for both upper and lower body development. Then, fill in the program with exercises which will strengthen muscles with specific wrestling moves in mind.
Steer clear of machines (for instance, nautilus, hammer strength, etc.) as these have a tendency to offer strength in just one plane of motion and have very little to no carryover of operational power in sports. It’s much better to select free weight compound movements (like squats, cleans and overhead presses) as they apply to your game and as the main stay of your program, and attachment lifts to customize the program to your athlete’s needs.
When establishing your program, study particular techniques you wish to improve and try to strengthen muscle groups utilized in the implementation of the move. Pick at least one compound motion per session, perform it and fill the remainder of the training session with attachment exercises to target muscles used for enhancing certain wrestling movements.
Insert 1-2 grip training exercises at the end of one or two coaching sessions/week.
Strengthening the neck can also be vital for wrestlers to not only protect the cervical spine but also to shield against getting your mind snapped down.
When hand fighting, the neck is continually getting pulled; a strong neck helps to combat against this in addition to having the ability to pull your head from mind locks and breaking your opponent’s grip when defending against a cradle.
Train both the SCM and posterior neck on your sessions. Shrugs and a head harness are amazing for strengthening the posterior neck; bending neck flexion using a burden in your forehead works good for coaching the SCM. End several of your strength training sessions with traction training.
There are numerous events on the wrestling mat in which a superior grip can allow you to prevail. Train the grip for crushing strength utilizing professional grippers and static grip strength by holding weight plates together for time. You may even build crushing grip power by rolling up (and squeezing) a beach towel for many repetitions.
Strong shoulders are significant in wrestling when defending a takedown. When you have sprawled and your opponent is attempting to finish the takedown by pulling your leg strong shoulders can allow you to push him away as you push against his buttocks.
A iron shoulder capsule is also essential for preventing injuries common to this joint as arms often get extended and pulled beyond their normal range of movement when becoming trapped or turned. For the best shoulder wellness, overhead presses should only be performed to the peak of the mind (rather than all the way down to the bottom of the neck).
Train your shoulders for electricity using a brief overhead pin press performed in a power rack with criteria set a few inches from the surface of the head. Gently and tighten your shoulder capsule with external and internal rotational exercises (the exact same that is done for physical therapy when treating a rotator cuff tear).
Compound exercises like the squat, power clean, clean and press and deadlift will create the best stimulation on the nervous system and for that reason the best effect on muscle growth. Development of the posterior chain musculature is the trick to preventing injuries to the neck and spine in addition to directly impacting many places common to wrestling.
Use just 1 chemical exercise per session, then follow up with 2-4 attachment exercises to enhance the already finished compound movement and concentrate on building strength for particular movements performed on the mat. Choose these to either boost the general repertoire of techniques the athlete understands or customize the exercises to help the athlete improve on specific motions he needs to get better at.
Training with weights to strengthen certain muscle groups commonly used with the aims of making certain motions stronger should be the focus of every wrestling strength training program.
Improvement of rate, core strength, weight reduction and the general evolution of the posterior chain muscle group are several other important characteristics which should also be included to an off season weight training program for wrestlers. With limited time (per session and per hour), your weight lifting and nutritional plan has to be meticulously scheduled in order to maximize muscle gains for the best carry over to your game.
Besides maintaining an emphasis on the posterior chain musculature, training the center should also be a top priority. Mat yields, escapes, reversals, coming from the bottom and takedowns of any kind will require a strong heart.
For the best performance advantage and carryover of strength on the wrestling mat, train the abdominals with weight at least once or twice/week. The most practical exercises are performed with legs that are straight as opposed to bent. Obliques are trained with optional side hinges (as heavy as possible) and twisting motions with weights, such as wood choppers.
Developing the lats is essential for providing a more challenging snap when pulling down the head, resulting in pulling your opponent all the way down to the mat to secure a front headlock or as a diversion resulting in a takedown. Powerful lats also can make the difference when pulling the leg when your competitor has sprawled after you tried a single leg takedown.
The lats also play a substantial role in securing a tight grip on your opponent when lifting him up to get a mat return. As your opponents attempts to break your grip by stiffening/straightening his leg, if your lats, arms and grip are strong enough you’ll have the ability to finish the takedown by pulling his leg in. For the very best carryover, pull ups should be carried out with both bent and fully extended arms as you will encounter both positions on the mat.