I Only Eat Once A Day And Still Gain Weight Off Season Weight Training For Wrestlers

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Off Season Weight Training For Wrestlers

Most wrestlers want to gain muscle mass to get stronger and rockier in their weight class or to get bigger so they can move up to the next class. To be a successful wrestler, technique, speed, flexibility, and conditioning are at the top of every trainer’s list of the most important attributes to develop. All things being equal, being stronger than your opponent can also be a definite advantage. There are positions and maneuvers that wrestlers enter during a match where strength will be the deciding factor. Every wrestler has been overwhelmed by a bigger and stronger opponent at least once in his career. Many coaches of some of the best wrestling teams incorporate strength training both in and off-season to help their athletes dominate in all areas on the mat. Most successful wrestlers do minimal strength training during the season so they can focus on improving their sport. Bodyweight exercises and light weight lifting done in short sessions once or twice a week are all that is needed during the season.

Conversely, when the season is over, to get stronger and put on more muscle mass, the program should be reversed for at least 12 weeks. The off-season wrestler should lift weights 3-4 days/week while continuing to wrestle 1-2 days/week. If you’re competing in spring tournaments, you may want to wait before dedicating that much time to weightlifting. For the best muscle gains, you’ll want to prioritize weight lifting and proper nutrition designed to help you gain weight and increase body size. If you’re still trying to gain weight to compete in spring tournaments, it will be difficult and somewhat counterproductive to lift weights to get bigger but not be able to eat the calories needed to achieve that goal. Rather than trying to mix the two, it’s best to start your weightlifting/weight gain regime after the end of tournament season.

When setting up your wrestling strength training program, be very specific with sets and rep schemes to ensure that your program’s output achieves the goals you want. For wrestling, prioritize strength over muscle mass, however a properly written training program will accomplish both. It’s important to recognize this distinction and know that your exercise selection and set/rep schemes are what will make the difference. Most bodybuilding programs will make muscles bulge and athletes gain weight, however it will do nothing for strength. The last thing you want is to be bigger/heavier to fight in the next weight class but not have the strength to keep up with bigger opponents! A common example of this is seen when comparing bodybuilders to competitive weightlifters. There are many extremely large bodybuilders who are not strong at all. Conversely, different training methods produce many extremely strong but not very big powerlifters. A combination of these training methods with an emphasis on strength will produce a much stronger and bigger fighter.

When it comes to weight lifting, the best weight gain workout programs are done 3 to 4 days a week. A three day split works best for wrestlers so they can still wrestle two days a week; for example, you weigh in on Monday, Wednesday and Friday with wrestling on Tuesday and Thursday. Programs like this also allow for a complete break without any type of training over the weekend, leaving time to heal so you’re fresh for a harder workout on Monday. Only train your entire body once in a 3 day split, but 4 days will allow you to train your body twice in a week. Four day workout routines are often Monday, Tuesday, Wednesday off and then Thursday, Friday getting up again with the weekend off. However, this schedule is more difficult to fit into regular wrestling practices. Our wrestling team thrives on a 4 day weight training split performed on Sunday, Monday, Wednesday and Friday. Wrestling training is offered on Tuesdays and Thursdays; this program only allows one day off/week however our team makes amazing earnings like this.

For a three day/week weight training program, make day one a lower body day, day two an upper body day, and day three a posterior chain/core day. For a four day/week training schedule, make the first day an upper body heavy day, the second day heavy lower body day, the third day light upper body day, and the fourth day light upper body day. for the posterior chain/core. For upper and lower body workout days, do the first few exercises a type of bench press or squat and make sure they are done with perfect technique and as intensely as possible. Follow up with ancillary exercises that will target the muscles and movements that will support and build the big movement you just performed. For example, after bench pressing, do dumbbell presses, floor presses, dips, or triceps extensions to further exhaust your triceps (the main muscle group used in a properly executed bench press). Next, add exercises to target minor muscle groups, like the lats and delts. After squatting, add ancillary exercises to target your hamstrings, quads, hip flexors, glutes, lower back, and/or abs.

Posterior Chain Day is also extremely important for the competitive wrestler who not only wants to be stronger, but also to prevent neck and lower back injuries. This muscle group includes the hamstrings, glutes, erector lumbar muscles, middle and upper back, trapezius muscles, and back of the neck. Again begin with a compound movement that is multi-extension to tax the nervous system and challenge multiple posterior chain muscles simultaneously. Dead lifts, Romanian deadlifts, stiff-legged deadlifts, rack pulls, power cleans, and good mornings are all excellent choices. As with all compound movements, beginners should start light and slowly build up in weight, with their technique carefully scrutinized and constantly corrected. After the main lift, choose ancillary exercises for rep work that will target smaller posterior chain muscles or weaknesses that you’ve determined your lifters may have. These can include shrugs, more hamstring work, kettlebell swings (for the glutes), more upper back work (lat pulls, rows, and rear delts), and heavy ab work.

For the main compound exercises, repeat the reps over a three-week wave with the first week doing 3-5 sets of 5 reps, the second week doing 3-5 sets of 3 reps, and the third week maxing out with sets of 1 or two repetitions. Week 4 would start the 5 rep wave again. Reps for accessory exercises should be no more than 8-12. For best results, a high intensity should always be employed, however avoid complete muscle failure for compound exercises, except when reaching the maximum. Muscle failure should be achieved with accessory lifts for most, if not all sets. Even in the 5 and 3 rep weeks, effort is a must and the intensity should be at least up to 75% of a maximum effort. Add grip training at the end of your upper body day or posterior chain day with 1-2 exercises to exhaustion. Besides consistency and intensity during sessions, the next most important aspect of a successful program is meticulous recording of the athlete’s strength gains. At a minimum, record all the highs so you know which numbers need to be hit the next time they run.

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