• Wed. Dec 7th, 2022

10 “Strength Training“ Commandments For Wrestlers!


Nov 22, 2022

In the first part of this series, I talked about some of the best ways to maintain your muscle and strength or gain muscle during the season of wrestling. In the second part of this series, I’ll provide you with ten strategies to increase you “wrestling endurance” and consequently your performance in wrestling. These suggestions are applicable to both off-season and in-season training.

1. Train the “Posterior Chain”

These muscles comprise of the hamstrings, glutes and the back of your lower. This highly powerful part in the back is an essential part of the overall performance of wrestling. When you improve the strength of this area , you’ll notice significant improvements in power and speed, both in both the neutral and bottom positions. A few exercises you may think about doing to strengthen the posterior chain include good-mornings deadlifts on stiff legs, deadlifts, barbell squats (bar placed low on the shoulders). Two of my favorites are reverse hyperextension as well as the Russian glute-ham-gastroc device. They are the best exercises for muscles of the posterior chain.

2. Strength Train SLOW, Wrestle FAST

You’re looking to become fast and powerful on the wrestling mat. Don’t be tempted to put on weights every time you train for strength, however. If wrestlers attempt to lift a barbell fast during their workouts they’re using momentum to propel the weight. The goal is to minimize the impact of momentum and increase the amount of muscles that are exercised by slowing down. What speed (or slow) do you need to lift a weight while training? If you’re lifting the weight (or contracting your muscles) make sure you complete the task in two seconds. If you are lowering the weight you should perform it twice as quickly. It should take approximately four seconds to lower a weight.

3. Brief Workouts

Your workouts should not exceed 35 minutes. If they exceed that, YOU”RE NOT WORKING HARD enough! If you can complete your workout in not more than 35 minutes, or even less the hormone levels in your body are in the optimal range. Your capacity to recover from exercise, and thus build more strength, will be enhanced. Avoid lengthy, drawn-out, exercise routines for strength. They can eventually impede the body’s ability to recover and can lead to over-training.

4. 12 Exercises Or Less

When I create specific sport-specific workout routines that I train my athletes in, I make sure to follow this. The number of exercises listed can allow you to work your “wrestling muscles” by focusing on just enough but not too many. More than that will almost guarantee that you’ll put your body through an excessive training condition.

5. 2 Sets Or Less

Carefully read this piece and make sure you take in the information. It is recommended to do not more than two sets of work (the set that counts. This doesn’t include an exercise warm-up) for any exercise. If you’re doing enough, you’ll have plenty. It is a good idea to warm up to do an exercise, and then proceed to your highest weight. When you’ve completed the top weight, lower the weight of the machine or bar by 20%, and repeat. If you’re really working hard, you could only do one set of work for each workout. This is the perfect. If you can hammer on a muscle with just one exercise set There will be no need to do another set. I recommend the second set with 20% weight reduction since a lot of people can’t hit that muscle with just only one set.

6. Fail In The Gym To Dominate On The Mat

Apart from your warm-up sets for every strength-training exercise, it is recommended to set your workouts to “momentary muscles failing.” That is when you’re unable to finish each repetition in flawless technique. If you train for temporary muscular failure, you’re forcing the muscles to adapt and thus become stronger. Let me explain training to “failure.” The training to fail isn’t “almost straining the muscles.” It’s the point at which you are unable to perform another pull or push regardless of what. Do you feel safe training in this way? Absolutely! The initial few repetitions of a set can be more hazardous. If an athlete isn’t practicing with good form, and is moving at a slower pace generally, it’s in the first few repetitions that athletes are injured.

7. Use Machines And Free Weights

It is a popular belief of coaches and athletes that you need to utilize free weights for exercising for strength. Free weights are fantastic! Machines are also great! Your muscles aren’t aware of the distinction. The strength is the most crucial aspect when you are trying to increase your ability to wrestle. The method you use to reach your goals is not the most important thing. I prefer certain exercises to specific muscles. It is also influenced by the injuries that wrestlers might already be suffering from. It is possible to do your best to work “around” an injury or injury, but continue to give your body the necessary strength workout. If you are able to access Hammer Strength machines, I strongly recommend you to include them in your training for your wrestling training.

8. Use A Thick Bar

If you’re not privy to a long bar, go for one. This is typically a hollow tube of metal which you can put free weights at the end of. A bar that is thick forces you to grip tightly while doing exercises. It helps build amazing hand and forearm strength. It should be a part of any serious strength-training regimen for athletes. It is possible to do curls, reverse curls presses and rows with it.

9. Keep Up The Protein

If you’re trying to reduce weight or move up the weight class, it is important to have regular intake of protein. Protein aids in the restore and repair muscles. It is essential to maintain your protein intake in order to reduce fat… except you aren’t worried about losing muscle and becoming weaker. Make sure you get at least five protein-rich meals each day. The difference is in amount of carbs consumed. If you’re looking to lose weight, it is recommended to start slowing down your carb intake however, you should not drop them completely. It is impossible to wrestle if you aren’t energized. Carbohydrates are your body’s primary energy source. Contact me at dmdheeraj786@gmail.com if you’re interested in a personalized meal plan for wrestling.

10. The Trap Bar

Trap bars are an amazing piece of equipment to use when trying to build up your wrestling strength. It is hexagonally formed bar. It allows you to do deadlifts that stimulate all muscles essential to better performance in wrestling. If you’ve never heard of one, search for it on the web. This is an exercise all my wrestling clients employ. It can make your entire body stronger. If I was restricted to just one exercise to build strength in my wrestlers then this is the exercise I would choose.


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