The 10 Commandments of Strength Training for Wrestlers

How do wrestlers train for strength?

10 Strength Training Commandments For Wrestlers! 

Introduction: 

Wrestlers must engage in strength training in order to improve their performance on the mat. Wrestlers may build the physical power, stamina, and resilience needed to overcome their opponents by following these 10 Strength Training Commandments. These commandments will help wrestlers in their pursuit of success, from appropriate technique to successful recuperation techniques. Wrestlers may create a solid foundation of strength, improve their physical performance, and achieve their goals in the sport by adhering to these principles. 

1. Develop the "Posterior Chain":

The glutes, hamstrings, and lower back compose the posterior chain muscles.  This incredibly strong part of the body is crucial to overall wrestling performance.  You will notice a significant gain in speed and power in the neutral and bottom positions if you enhance your strength in this region.  Good mornings, stiff-leg deadlifts, deadlifts, and barbell squats (bar low on shoulders) are some exercises to consider for working the posterior chain.  My two favorites are the Russian glute-ham-gastroc machine and reverse hyperextension.  They represent the pinnacle of posterior chain muscular development.

2. Strength train slowly and wrestle quickly:

On the wrestling mat, you want to be quick and strong.  However, you should not hurl weights about during strength training.  Wrestlers use momentum to assist move the weight when they try to move a barbell fast in their training.  Slowing down allows you to reduce momentum while increasing the amount of muscle engaged.  When strength training, how quickly (or slowly) should you move a weight?  Try to raise a weight (or contract a muscle) in less than 2 seconds.  Lowering the weight should be done twice as slowly.  Lowering a weight should take roughly 4 seconds.

3. Short Workouts:

Workouts should never last more than 35 minutes.  If they do, it means you're not working hard enough!  Your hormone levels will be ideal if you complete your workout in under 35 minutes.  Your capacity to recover from exercises and hence gain more strength is improved.  Strength training routines that are too lengthy and drawn out should be avoided.  They will gradually reduce your body's ability to recover, leading to overtraining.

4. 12 or Fewer Exercises:

This is something I constantly keep in mind when developing sport-specific strength training regimens for my athletes.  With this amount of exercise, you'll be able to hit the "wrestling muscles" just enough, but not too much.  Any more will almost certainly result in overtraining syndrome in your body.

5. 2 or fewer Sets:

Read this one attentively and attempt to completely digest the information.  You should only perform two work sets (the ones that count).  These do not include any warm-up sets) for each exercise.  This is plenty if you work hard enough.  You begin with a warm-up set for an exercise, then progress to your maximum weight.  After finishing the peak weight, drop the total weight on the bar or machine by 20% and repeat.  If you are training really hard, You can only perform one work set for each exercise.  This is the best situation.  If you can hammer a muscle with one flawless set of an exercise, you won't need another.  Because many individuals don't completely hit that muscle with one set, I recommend a second set with a 20% weight drop.

6. Failure at the gym To Be The Best On The Mat:

Aside from your warm-up set for each strength training exercise, you should train until "momentary muscular failure."  You can no longer execute another repeat with flawless form at this point.  By exercising to muscular failure, you force the muscles to adapt and so get stronger. Allow me to clarify training to "failure."  Training to fail does not constitute "almost taxing the muscle."  It is the point at which you can no longer push or pull another repeat.  Is it safe to work out in this manner?  Absolutely!  In fact, the first few repeats of a set are the most harmful.  When an athlete does not use proper form and moves at a slower pace, he or she is more likely to get injured during the first few repetitions.

7. Make Use Of Weight Machines And Free Weights:

A widespread misperception among athletes and coaches is that free weights must be used for strength training.  Free weights are fantastic!  Machines are, too!  Your muscles aren't aware of the distinction.  When trying to develop your wrestling strength, the most vital factor is intensity.  The vehicle you take to get there is not.  Certain activities for certain muscles appeal to me.  It also relies on any previous injuries a wrestler may have.  You may work "around" an injury while still giving your body good strength training.  If you have access to Hammer Strength equipment, I strongly advise you to incorporate them into your wrestling strength training.

8. Use A Thick Bar:

If you don't already have a thick bar, buy one.  This is commonly a hollow metal tube with free weights attached to one end.  When conducting workouts, a heavy bar compels you to grip on securely.  It builds incredible forearm and hand strength.  It should be a part of any significant strength training program for wrestlers.  You may use it for curls, reverse curls, rows, and presses.

9. Maintain Protein Intake:

You need protein on a regular basis whether you're attempting to lose weight or gain weight. Protein helps to repair and rebuild muscle tissue.  If you are attempting to lose weight, it is critical that you continue to consume protein... Unless you don't mind losing muscle and becoming weaker.  Make an effort to consume at least 5 protein servings every day.  The difference is in the amount of carbohydrates consumed.  If you need to lose weight, you should limit carbohydrates gradually, but never altogether.  You can't wrestle if you're out of energy.  Carbohydrates are your body's primary energy source.  

 

10. The Trap Bar :

When aiming to improve wrestling strength, another fantastic piece of equipment is the trap bar. The trap bar is hexagonal in design. It enables you to execute deadlifts while stimulating practically every muscle necessary for enhanced wrestling performance. If you've never seen one, perform an online search. This is an exercise that I utilize with all of my wrestling clients. It will strengthen your entire body. If I could only do one exercise to help my wrestlers gain strength, this is the one I'd select.

Conclusion: 

Strength training is a game-changer in the high-intensity realm of wrestling. Wrestlers can use the 10 Strength Training Commandments as a template for success, concentrating on essential aspects including appropriate technique, increasing overload, and adequate recovery. Wrestlers may optimize their potential, enhance their performance, and avoid injury by adopting these commandments into their training program. Remember that strength entails not only physical power but also mental discipline and perseverance. Wrestlers may create a solid foundation of strength and improve their wrestling game to new heights by following these commandments.