Incorporating weight lifting right into a busy wrestling season might be difficult and should be performed so with warning. A program designed to provide energy features usually entails lifting heavy and will embrace at the very least some single rep maxes as exams. As a result of excessive demand on the athlete’s nervous system and risk of damage that comes with heavy lifting, this kind of program needs to be prevented whereas within the throes of a strenuous competitors schedule. Weight coaching applications throughout wrestling season needs to be used extra for sustaining muscular measurement and energy relatively than constructing it. Apart from all of the heavy lifting, constructing muscle additionally requires additional energy; most wrestlers are attempting to be as lean as attainable through the season to make weight and usually are not consuming to be larger and stronger. Within the off season, wrestlers shouldn’t have to fret about being a sure physique weight, can eat what they need and have extra time to spend recovering from heavier lifting. That is one of the best time to construct muscle. For sustaining muscle and staying in good situation, rep schemes for wrestling season weight lifting applications needs to be increased; Eight-15 with units of 5 reps being as little as they need to go.
For an excellent, secure system of in-season weight lifting for wrestlers, contemplate the ’30 Second Program’. It is a program that requires a completely stocked weight room however doesn’t rely upon particular items of kit. It’s meant for a group of 6-10+ athletes to all prepare on the identical time and mustn’t take longer than 30-35 minutes max. This system consists of a collection of workout routines every carried out at totally different stations within the gymnasium. The athlete will carry out as many repetitions as attainable in a 30 second time interval after which swap to a different station. Select at the very least 6-Eight stations for athletes to go to with relaxation instances in between stations minimal. The coach ought to use a cease watch to time the 30 second intervals and inform the athletes when it is time to transfer to the following cease. Athletes needs to be given solely sufficient time in between units to get correctly set for the train they’re about to carry out. If there are extra athletes than stations, add 1-2 relaxation stations with no exercise for restoration time, nonetheless not more than this or it can alter the conditioning side of this system.
Top-of-the-line issues concerning the 30 Second Program for in-season wrestling is the truth that solely gentle weights can be utilized. This cuts down on the soreness issue (if the athletes are in fine condition) and just about eliminates the potential for accidents. The quantity of weight used for every train needs to be one thing the athlete can do for 20 reps. Every spherical by means of, this quantity needs to be more durable and more durable to realize nonetheless the burden needs to be stored the identical all through the complete cycle. If repetitions are drastically diminished after the primary spherical, the burden is just too heavy and needs to be diminished. This implies both the athlete selected the incorrect weight to start with or he is very out of form. Train choice can be essential to make this system attainable. If you would like extra conditioning, combine higher and decrease physique workout routines collectively in the identical cycle. For constructing/sustaining measurement and energy, separate higher and decrease physique workout routines into their very own cycle. Ideally, in case you have chosen the proper workout routines, contributors ought to have the ability to undergo a complete cycle three instances. It is a good quantity for athletes who’re in-shape throughout wrestling season.
For higher physique day, select antagonistic workout routines so the athlete is pushing on one set, then pulling on the following. For instance, don’t select two bench kind actions again to again; this may trigger a burn-out and the athlete will more than likely not have the ability to get the proper rep scheme on the second train from fatigue. Additionally, don’t program isolation arm workout routines into the combination. The arms are small muscle teams, fatigue shortly and can trigger the athlete to be too drained to finish additional cycles of this system. Right here is an instance of an excellent higher physique 30 Second Program. With every athlete on a station, carry out as many reps as attainable for 30 seconds, then rotate to the following station…
Chest Supported Rows
Hold Cleans (reps of 12, not 20)
DB Aspect Laterals
Incline DB Press
Low Cable Row
As a heat up, carry out a number of units of quite a few repetitions of bench, facet laterals, lat pulls or pull ups with both very gentle weights, coaching bands or each. For decrease physique day, you’ll be able to program a number of sorts of squat actions nonetheless solely use the bar for one train if attainable. Additionally, don’t use any kind of bar deadlifts in this system. Right here is an instance of an excellent decrease physique 30 Second Program. With every athlete on a station, carry out as many reps as attainable for 30 seconds, then rotate to the following station…
Kettle Bell Entrance Squat (Entrance Squat holding a kettle bell or DB at chest stage)
DB Useless Lifts (reps of 10-12, not 20)
Band Solely Seated Leg Curls (seated leg curls utilizing solely a coaching band as resistance)
Kettle Bell Swings
30 Second Program coaching may also be used for core growth. Select workout routines that embrace abdominals, obliques, decrease again and hips. Attempt to hit the core from quite a few totally different angles for one of the best ensuing carryover of energy and efficiency. With every athlete on a station, carry out as many reps as attainable (or for planks, maintain the place) for 30 seconds, then rotate to the following station…
Hanging Leg Raises + Aspect Bends
Kettle Bell Swings
DB Aspect Bends (30 sec. all sides)
TRX Mountain Climbers or Pikes
Once more, when selecting workout routines to outfit your program, keep away from hitting the identical muscle group (or very related movement) again to again. For instance, don’t do roman chair sit-ups then rotate to a different kind of sit-up that works the entrance belly wall once more. Think about making an attempt the 30 Second Program for an excellent secure methodology of lifting throughout wrestling season. It is also efficient to make use of as toughness coaching and to get in form throughout a energy conditioning section in your pre-season work outs.
For extra details about energy coaching or writing a efficiency based mostly program particular in your wrestlers (or any sport), contact me by means of our web site. I’ve been a sports activities chiropractor, skilled powerlifter and energy coach for greater than 20 years and am engaged on a brand new, revolutionary system of energy conditioning particular for wrestlers. As soon as accomplished, this method can be on the market on our web site together with tons of different fight gear together with wrestling gear, boxing gear, mma fight supplies and attire. The aim of our retailer is to assist athletes attain their full potential by providing nice, helpful info and fine quality gear at costs they will afford.