Wrestling Training Tips For Pre-Season
Olympic Gold Medalist
"Today's Preparation Determines Tomorrow's Success"
"All worthwhile things come from hard work and careful planning."
In considering how you should approach the upcoming season, you must develop your long-term and short-term goals. Consider what you want to achieve this year, and then set a plan for achieving. Follow that plan with specific training to accomplish your goals. This excerpt is for the serious wrestler.
"If you want to sail the high seas, you can't be afraid to step away from the shore."
Now let's talk about the specific training. In the pre-season, it is important that you develop a good aerobic base for endurance, and maintain a lifting program for strength. You should not neglect these two aspects of training in the pre-season. Consider your pre-season to be a training phase that conditions your body for the intensity of a long season.
I recommend long-distance running to develop your aerobic shape. If you haven't been working out, start out with 2 to 3 miles every other day (M-W-F). After about one week, increase your distance to 4 miles. Gradually increase your distance to 5 miles. Challenge yourself on these runs. Strap your Ironman to your wrist and time your 5-mile runs. Try to decrease your times on each run.
First and foremost, I recommend consulting a weight training coach for proper lifting techniques. You don't want to injure yourself before you're out of the starting gates. Lifting during the pre-season should consist of heavier weights with less repitition for three days a week. By that, I mean you should lift in sets of 3 or 4, and within each set, do 8-10 reps. Try to use "wrestling specific" lifting techniques. Full-body lifts such as the clean & jerk and the hang-clean are good for wrestling. As wrestlers, we utilize our pulling muscles. Rope climbing is great for wrestlers. The Russians are big on rope climbing. Also, lifting helps in avoiding injuries. I wasn't crazy about lifting, but forced myself to do it. It paid off.
Also, I want to emphasize the importance of stretching. Flexibility is a weapon! Not only can you avoid injuries with good flexibility, you can get out of many compromising positions. Stretch as often as possible. At least once a day. Stretch while doing your homework, while watching TV, and always after workouts.
Keep in mind this is not comprehensive training advice. Discuss your training plan with your coach. Chances are, he has "been there & done that." I learned a great deal from my coaches. That's why they are the coaches. I wish you all the best in your upcoming season! And here's another quote for you:
"Victory comes at a price. The question we must ask ourselves is: What are we willing to pay?"
Go get 'em! Kendall Cross - Olympic Gold Medalist
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