Working Out for Peak Performance
General Philosophy of how to train:
How you feel when you compete is the best indicator for if you are working out and cutting weight properly. If you get tired easily you are doing something wrong, if you are only in the zone for the half the tournament you are doing something wrong. It is possible to be one hundred percent and crush people all day.
Off Season: You focus off season should be to put on muscle and increase the amount of weight you life and increase your athleticism in all realms not just the sport you compete in. Keep running to a minimum maybe a mile a day. Start off with body weight lifting or gymnastic/Maui Tai/Kickboxing/Greco/ Freestyle during the entire off season; keep competing in your sport Folk style wrestling minimum once or twice a week partake in different types of athletic activities to shock your body and learn new ways to move. Then progress to Olympic Lifting. You do not need to work out like a body builder this will not really increase athletic performance to the degree we are looking for, lifting weight can like a bodybuilder can also injure you body so take it easy and take some Olympic lifting class this is where the true gain lie. Different types of dead lifts, power cleans, squats with low weight 15 reps so you don’t hurt yourself! Allot of wrestler with do squats and have knee problems later especially in college wrestling, don’t be that guy. Learn how to Olympic lift and always start with a light weight. This should be your strength training to be a freak athlete. Its how you feel when competing not size and looks of your muscles.
Working Out During the Season: Elements of a successful in season training:
1. Start the season slow don’t worry about winning; concentrate on improving technique and getting stronger; you don’t have to gain weight to get stronger> Olympic lifting two or three times a week for strength. You should be running two miles a day; two or three times a day.
2. Mid - season (winter time for wrestlers) Start really building up anaerobic capacity. This means you need to start gauging your progress. You should be running four miles a day; two or three times a day.
Workout to gauge progress:
Split Routine: Hindu squats - 30 reps
Squat thrust to hand strand 30 reps
Hindu Push up 10 reps
(Three sets for this routine.)
The above routine is you progress gauge throughout the season. Let’s say there are four months in you competing season and one wrestling or martial arts match last seven minutes; meaning you need full power and focus for this period. Here is what the breakdown would look like:
Month 1: Complete split routine for 1 ½ minutes straight.
Month 2: Complete split routine for 3 minutes straight.
Month 3: Complete split routine for 4 ½ minutes straight. (Qualifiers/playoffs etc. Month 4: You should be able to do the routine for 7 minutes straight or longer. (Championship month reach goal a week before championship match.)
3. Workout for speed the last month of the season before big time competition. You should be running seven miles a day; twice a day; you should do this until after nationals.
4. After practice or during make sure you incorporate flow wrestling or work on how to flow wrestle. Flow wrestling means how many moves you can do that can build off of each other. You and your opponent should be able to hit one move after another and they must all connect. (Example: Wrestler 1: Hits a double Wrestler 2: Falls on all four and does a sit out. W2: Hits a tilt on top. W1: rolls out of tilt and stands up. W2 Hits a double and one after another you hit moves for like 15 min straight and you react differently each time so you don't hit a double three times in a row. To learn to Flow wrestle you must build mental pathways to develop flow, here's how this is done: Memorizing; see how many moves you can memorize in a row. Example: W1: Hits a double W1: Hits a tilt. W1: Let's opponent stand up. W1: takes him back down. W1: hits a single and half on top. W 1: Let's W2 stand up and W2 does this same process.There is one other way to develop flow besides experience, you can speed this process of experience up by doing these two techniques. The other way is to hit the same move three or four times in a row, but do it differently because you partner reacts differently. Example: W1: Hits a double after fighting for wrist control at (50 percent from other opponent) W2: sprawls. REPEAT but wrestler 1 hits a peak out when they get stuck in double underneath. Then W 1 repeats double again, but does a arm drag after a defended double attack. etc. . . W 1 picks three different doubel scenario's and W 2 gives some resistance and tries to just keep a little pressure on wrestler 1. This came be performed using any move in any position. Try and get a couple sets of the same routine down until it is mastered. Flowing is also the BEST WAY TO LOOSE WEIGHT the night before a match without tiring yourself and your muscles out; it actually will help you for the following days match.
How you feel when you compete is the best indicator for if you are working out and cutting weight properly. If you get tired easily you are doing something wrong, if you are only in the zone for the half the tournament you are doing something wrong. It is possible to be one hundred percent and crush people all day.
Off Season: You focus off season should be to put on muscle and increase the amount of weight you life and increase your athleticism in all realms not just the sport you compete in. Keep running to a minimum maybe a mile a day. Start off with body weight lifting or gymnastic/Maui Tai/Kickboxing/Greco/ Freestyle during the entire off season; keep competing in your sport Folk style wrestling minimum once or twice a week partake in different types of athletic activities to shock your body and learn new ways to move. Then progress to Olympic Lifting. You do not need to work out like a body builder this will not really increase athletic performance to the degree we are looking for, lifting weight can like a bodybuilder can also injure you body so take it easy and take some Olympic lifting class this is where the true gain lie. Different types of dead lifts, power cleans, squats with low weight 15 reps so you don’t hurt yourself! Allot of wrestler with do squats and have knee problems later especially in college wrestling, don’t be that guy. Learn how to Olympic lift and always start with a light weight. This should be your strength training to be a freak athlete. Its how you feel when competing not size and looks of your muscles.
Working Out During the Season: Elements of a successful in season training:
1. Start the season slow don’t worry about winning; concentrate on improving technique and getting stronger; you don’t have to gain weight to get stronger> Olympic lifting two or three times a week for strength. You should be running two miles a day; two or three times a day.
2. Mid - season (winter time for wrestlers) Start really building up anaerobic capacity. This means you need to start gauging your progress. You should be running four miles a day; two or three times a day.
Workout to gauge progress:
Split Routine: Hindu squats - 30 reps
Squat thrust to hand strand 30 reps
Hindu Push up 10 reps
(Three sets for this routine.)
The above routine is you progress gauge throughout the season. Let’s say there are four months in you competing season and one wrestling or martial arts match last seven minutes; meaning you need full power and focus for this period. Here is what the breakdown would look like:
Month 1: Complete split routine for 1 ½ minutes straight.
Month 2: Complete split routine for 3 minutes straight.
Month 3: Complete split routine for 4 ½ minutes straight. (Qualifiers/playoffs etc. Month 4: You should be able to do the routine for 7 minutes straight or longer. (Championship month reach goal a week before championship match.)
3. Workout for speed the last month of the season before big time competition. You should be running seven miles a day; twice a day; you should do this until after nationals.
4. After practice or during make sure you incorporate flow wrestling or work on how to flow wrestle. Flow wrestling means how many moves you can do that can build off of each other. You and your opponent should be able to hit one move after another and they must all connect. (Example: Wrestler 1: Hits a double Wrestler 2: Falls on all four and does a sit out. W2: Hits a tilt on top. W1: rolls out of tilt and stands up. W2 Hits a double and one after another you hit moves for like 15 min straight and you react differently each time so you don't hit a double three times in a row. To learn to Flow wrestle you must build mental pathways to develop flow, here's how this is done: Memorizing; see how many moves you can memorize in a row. Example: W1: Hits a double W1: Hits a tilt. W1: Let's opponent stand up. W1: takes him back down. W1: hits a single and half on top. W 1: Let's W2 stand up and W2 does this same process.There is one other way to develop flow besides experience, you can speed this process of experience up by doing these two techniques. The other way is to hit the same move three or four times in a row, but do it differently because you partner reacts differently. Example: W1: Hits a double after fighting for wrist control at (50 percent from other opponent) W2: sprawls. REPEAT but wrestler 1 hits a peak out when they get stuck in double underneath. Then W 1 repeats double again, but does a arm drag after a defended double attack. etc. . . W 1 picks three different doubel scenario's and W 2 gives some resistance and tries to just keep a little pressure on wrestler 1. This came be performed using any move in any position. Try and get a couple sets of the same routine down until it is mastered. Flowing is also the BEST WAY TO LOOSE WEIGHT the night before a match without tiring yourself and your muscles out; it actually will help you for the following days match.
Injured?
Take it easy on joints and ligaments if something is clicking or not moving right ask your coach about what to do even if it is not a serious injury and you can still compete ask how you can get the normal motion of something back or prevent injury. Do what feels right when you workout even if an expert is telling you something it may not be right for you.
When you are too injured to wrestling do some Vinyasa yoga to keep muscles warm and ligaments flexible.
Awesome Liniments:
- Absorbine Liniment Gel (Horse on Bottle) is far Superior to icy/hot and other rubs. Wash hands after use and do not get in eyes or on face.
- (Amazon) Boiron's Arnica for smaller injuries off knuckles, wrist, ankle etc. . . Too expensive for large areas, use Absorbine Liniment Gel above for larger areas.
- Hot water bath an Epsom Salt for After long tournaments or brutal workouts.
Fun Exercises to Incorporate:
1. After working out your shoulder lay on the ground with a medicine ball in one hand. Extend your arm to the ceiling and spell the alphabet with the ball.
When you are too injured to wrestling do some Vinyasa yoga to keep muscles warm and ligaments flexible.
Awesome Liniments:
- Absorbine Liniment Gel (Horse on Bottle) is far Superior to icy/hot and other rubs. Wash hands after use and do not get in eyes or on face.
- (Amazon) Boiron's Arnica for smaller injuries off knuckles, wrist, ankle etc. . . Too expensive for large areas, use Absorbine Liniment Gel above for larger areas.
- Hot water bath an Epsom Salt for After long tournaments or brutal workouts.
Fun Exercises to Incorporate:
1. After working out your shoulder lay on the ground with a medicine ball in one hand. Extend your arm to the ceiling and spell the alphabet with the ball.