whats a good wrestling workout

Discussion in 'Strength & Conditioning Discussion' started by the MUSCLESHARK, Jul 13, 2009.

  1. the MUSCLESHARK Orange Belt

    the MUSCLESHARK
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    whats a good workout for explosive takedowns?and quick sprawls
     
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  2. NickNack Orange Belt

    NickNack
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    Read the FAQ, pick a program (probably Starting Strength since you may be new), then start a training log.
     
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  3. likkuid Brown Belt

    likkuid
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    Read the FAQ. Also, look up the "Starting Strength" routine by Mark Rippetoe (and buy the book and/or DVD as well). I recommend you do this routine for at least 6 months, maybe a year if your body can handle it. It's 3x/week, about an hour/session to start.

    3 non-consecutive days/week (That means do not lift two days in a row). Alternate: A/B/A, B/A/B. Repeat. Rest 3-5 minutes between sets. First number = sets, second number = repetitions.

    Day A
    3x5 Squat
    3x5 Bench
    1x5 Deadlift (Conventional
     
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  4. Snitz Guest

    Snitz
    /thread.

    I think likkuid keeps an instant-response key-mapped for shit like this.
     
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  5. the MUSCLESHARK Orange Belt

    the MUSCLESHARK
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    i guess il try this
    i was looking for some explosive plyos for wrestling though
    this seems like my football workout for putting mass on
    trying to keep weight down and stay explosive
    thanks for help though
     
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  6. NickNack Orange Belt

    NickNack
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    Power cleans/Snatches are good explosive lifts.

    Also read the FAQ in the conditioning forum.
     
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  7. RA89 Orange Belt

    RA89
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    whats been said, along with some good neck work imo. bridges and perhaps a harness.
     
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  8. mettalhead Banned

    mettalhead
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    +1 for Likkuid.

    Core work, Squats, Power Cleans, Pulling work (Rows, Chins, Pullups, etc.) and Grip should be your main priority.

    Your main lifts Squats, Power Cleans, and Deadlifts should be done heavy and explosively. Just make sure you do not sacrifice form.

    Assistance work for your upper back (pulling) should vary between high reps and heavy weight for low reps as you need both strength and endurance in your back. Core work is pretty self explanatory.

    Work every aspect of your grip. I would suggest joining the gripboard and looking at some of the stuff on there. Key for you would be crushing and support grip. So gripper work or finger curls, and static holds after shrugs or deadlifts would be a good idea. Sometimes if your grips is already a weak point just doing high rep rows will tax it enough.

    Once you get your strength routine head on over to conditioning. If you are really serious about your sport you should start your conditioning now and keep your diet in check. I always lifting but my biggest regret as a former high school and now former college wrestler is letting myself go conditioning and diet wise during the off-season. If you are more disciplined now dieting and conditioning during season won't be as taxing and you will perform at a higher level on the mat, and hopefully be at a higher level on that podium at the end of the day.
     
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  9. likkuid Brown Belt

    likkuid
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    Would front squats be suited better for him than back squats? IIRC, I remember reading it's better for athletes. Am I wrong in saying this?

    And yes, I have that readily available on clipboard lol.
     
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  10. mettalhead Banned

    mettalhead
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    You don't need plyos. It's garbage.

    If you watch Iowa their agility work comes from drilling. Being able to hop on one leg up a ladder isn't going to make you have a better double leg or a better switch. Drilling those fast and with perfect technique is what will make those better.

    If you want that type of workout find a practice partner and attend an open room/ camp/ freestyle practice.

    Conditioning (sprints/ jump ropes/ burpess/ look up rosstraining.com), Strength (what Likkuid and the others said), Technique (drilling, live wrestling).

    Personally I wouldn't recommend being on the mat that much already though. It's not even August yet. The season is a long way away and it its self is very long and grueling. I would just stick to conditioning and strength work, aside from the occasional camp/roll around/practice session.
     
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  11. mettalhead Banned

    mettalhead
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    Both.

    Neither replaces the other. If he had to choose one it would be back squats for the hip activation. Your hips are the most important part of your body in any grappling well at least wrestling style.

    All your power for your takedowns, escapes, and turns generates from your hips. It's important to be flexible, strong, and very fluid through your hips.
     
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  12. BreezerD** Banned

    BreezerD**
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    To echo Rip's opinion, no, front squats aren't better for athletes. Except if their sport of choice is Olympic Lifting. They might be better for individual athletes due to certain circumstances, but in most sports the posterior chain is equally as important as the quads.
     
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  13. the MUSCLESHARK Orange Belt

    the MUSCLESHARK
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    thank you guys alot
    i will try the workouts posted and do them heavy and explosively.
     
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  14. SteveQ I'd rather be fishing

    SteveQ
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    ^ don't forget to start a log. Track your progress and get some great advice from reading others' logs
     
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  15. Ifight4Beer Blue Belt

    Ifight4Beer
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    College wrestling teams are on the mats right now.... Well at least they are in the big 10.

    The more you wrestle the stronger you will seem. I would defenatly get a good lifting program right now. stick with the power work. and sprints because they help build explosiveness, and ajust so it fits in with your mat time. if your goal is to be an elite wrestler. get all the mat time you can get bro.
     
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  16. mettalhead Banned

    mettalhead
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    They are, but not everyday. College wrestling is a different sport. The season is twice as long and the competition is stepped up a whole other level.

    My point was that he probably doesn't need to be on the mat everyday. It's a good way to burn yourself out before season starts.

    Most of those that can handle wrestling everyday all year long already have their shit straightened out and aren't going to be on an internet board asking. I could be wrong though he could be a genetic miracle.
     
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  17. Prokofievian <img src="http://i116.photobucket.com/albums/q576/

    Prokofievian
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    There's also other theories regarding this topic. Ivan Abadjiev theorized that athletes respond best to the most specific imposed demands to their sport, ie. actually doing their sport. He would say that doing conditioning work, and heavy weights beyond a point where the playing field is "equal" to his competitors would use many of the same muscles in the same patterns as is used for wrestling, and in fact, deplete the potential of these muscles for their participation in his most important training - skills training. He would probably argue that the minimum amount of weights, and the maximum amount of skills training is required for maximum development of an athlete.

    For example: Even with olympic weightlifters, he wouldn't allow his athletes to do exercises such as the back squat. THE BACK SQUAT! It was reserved for rehabilitation purposes only. He said that using such assistance work, depletes the athletes potential for the important activities, which were the snatch, and clean and jerk.

    I don't know how much I buy it, but it does make a little bit of sense. Once you're strong enough, you don't need to be stronger. What you need is to be a better "whatever."

    We'd have to know more about the particular athlete's situation to take this line of thinking any further, though.
     
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  18. mettalhead Banned

    mettalhead
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    It does make sense. You have do practice a double leg to get better at a double leg it doesn't matter how many squats you perform or at what weight.

    But in this sport as it is so in many others you have to constantly improve every aspect. Once season starts this athlete will be wrestling at least 6 days a week, probably working out all 7 if he is cutting any weight.

    Right now he should focus on his conditioning and strength, because when season hits it all becomes maintenance and an uphill battle to maintain that level of strength.

    I put miles on the treadmill every night my last two years of high school wrestling, and every day it was a struggle to maintain the strength I had because of my caloric deficit.

    I think his time would be best served in the weight room and on the track right now. He can spend time on the mat but I wouldn't do any intense drilling or too many live situations. If he focuses on improving himself outside of the wrestling room right now once season starts he'll be ready to double leg people through walls and rip their arms off with chicken wings.

    I guess I'm just saying this because I know how easy it is to burn out on wrestling. When you start on the mat that early by the time you're half way through the season you're ready to quit and play badminton for the rest of your life.
     
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  19. bacon <img src="http://img685.imageshack.us/img685/6663/

    bacon
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    In your quest for the perfect wrestling workout, don't forget to wrestle.
     
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  20. the MUSCLESHARK Orange Belt

    the MUSCLESHARK
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    i already do wrestling practice 2 times a week
    im gonna start doing explosive workouts like cleans and squat presses
    thank you guys for advice
     
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