Home Cardio Best Wrestling Pre Season Strength and Conditioning Program

Best Wrestling Pre Season Strength and Conditioning Program


When writing any training program, it is important to cater changes based on when the athlete needs what skill most for his next upcoming training event. For ex) intermediate & advanced athletes can get in competition cardio shape in not more than 3 weeks; it doesn’t make sense to waste helpful training time/energy on this at the start of the summer unless you are training for summer competitions/travel teams. While you’ll be able to get in good cardio shape in 3-4 weeks, it takes for much longer than this to construct real physical strength. Unbalanced programs give attention to running their athletes to death in the course of the time they might be weight lifting and getting physically greater/stronger. A superb pre-season weight lifting program for wrestlers will spend nearly all of its time strength training with only the last couple of weeks working directly on hard cardio to get the max advantage of all attributes needed for competing.

Our program splits up 12 weeks (+1 down week) prior to the beginning of wrestling season into blocks of various kinds of training so it caters to the wrestler’s needs as he approaches the deadline. The primary 4 weeks of our program is designated for power and size, the second 4 weeks focused on strength conditioning and the last 4 weeks for endurance and cardio. While each 4 weeks will give attention to one specific attribute, it’s best to include the others as well but as a smaller percentage. For instance, in the course of the strength conditioning cycle, a small percentage of power exercises also needs to be included in this system. When you don’t do that, you’ll still be in great shape for the season but could have lost a number of the hard-earned strength you gained at the start.

During each week, lift weights twice/week (for ex. Monday and Wednesday) and add in the future of strength conditioning (Friday). For weight lifting sessions, select compound movements corresponding to the back squat, bench, deadlift and/or clean for testing maxes throughout this system. For these primary exercises, cycle weeks of 5, 3 then 1 rep schemes followed by accessories for repetition work (8-15 reps). Throughout the power phase, select accessories to assist construct the actual exercise on your next 1 rep max. Throughout the strength conditioning and endurance phases, select accessories to assist strengthen muscles used for particular wrestling moves. Keep records for each power movements (singles and rep work) in addition to accessory lifts. In our program, we use Friday as our strength conditioning day and this is finished in our wrestling room. Today is used to develop strength and speed during wrestling combat. When right before a tournament, sometimes today is used as an additional wrestling day for more conditioning or to chop weight. All sessions whether weight lifting or conditioning should last not than 90 minutes.

For lower body weight lifting, select a compound exercise to be performed first, preferably a variation of some sort of squat or deadlift. If following a 5, 3, 1 rep scheme, select a sort of squat (back squat, front squat or box squat) for weeks where 5 and three reps are performed; select a sort of deadlift for 1 rep maxes. We do that because most of our lifters are young ages (10-18), have less developed posterior chains and single rep max effort squats pose a high degree of complexity/danger (more so than a deadlift). When performing a one rep max, proceed to perform sets adding weight until the max is reached, nonetheless attempt to avoid total failure/missing a weight. When working within the 3-5 rep ranges, perform 3-5 sets. After the primary compound lift is finished, follow up with 3-4 accessory lifts for 3-4 sets of 8-12 reps. Good accessories include exercises to work the hamstrings, glutes, lower back and quads. Examples are glute ham raises, stiff leg deadlifts, dumbbell deadlifts, romainian deadlifts, good mornings, leg curls, pull-throughs, belt squats, reverse hypers, back raises and sled pulling. Finish your lower body sessions with abdominal work preferably performed for 8-12 reps holding weights every time possible.

For upper body power, select the bench press as your exercise you’ll max with for testing recent strength. Select bench variations for five and three rep schemes corresponding to the ground press, board press, rack press from different heights and even the cambered bar. Select a second sort of press for extra tricep work as your first accessory. Pick accessory lifts to assist construct lagging parts of your bench max and perform 3-4 sets of 8-12 reps. For instance, in the event you miss your max bench at the highest of the press, work this motion with repetitions in board and rack presses. When you miss your max bench at the underside of the lift, push ups w/chains, dumb bell presses, floor press and cambered bar bench pressing will help. After the pressing accessory, work the lats/back for 4-8 sets of 8-12 reps with all sorts of pull-ups (+ weighted), lat pulls, bar and dumbbell rows. Beyond this, pick 1-2 other accessories and perform 3-4 sets of 8-15 reps targeting your shoulders, traps, neck and/or arms. Grip can also be extremely vital for the wrestling mat and needs to be trained at the top of every upper body session (and never before).

If training three days/week, two days can be weight lifting and the third can be a strength conditioning day. Throughout the power phase, make today one other weight lifting session within the gym focused on pulling/posterior chain, neck/upper back & heavy core. Throughout the strength endurance & cardio phases, train within the wrestling room with body weight or light weight exercises for top repetitions. Try to decide on exercises that may strengthen/enhance specific moves; for instance performing shots against band resistance. Also include quite a few body lifting drills for instance, shooting in for a takedown then lifting your partner and carrying him for 10 feet as an alternative of ending the shot. Perform 5-10 repetitions of this. Superset band or light weight rep exercises with wrestling drills. For ex). Band only good mornings & kettle bell swings superset w/buddy carries &/or takedowns after the lower back and hips are pre-exhausted. Exercises like sled pulling, farmer’s walk, beating a tire with a sledge hammer and flipping giant tires are excellent for this kind of training.


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