Wrestling training is physically demanding. It requires strength, power, agility and endurance. One of the best ways to prepare is by wrestling with a teammate, but a partner might not always be available. Another challenge is that wrestling is a full-contact sport that can cause injuries. You need to find alternative methods of training to boost your physical attributes: Sandbag training is one possibility.
Sandbags
Sandbags are a versatile training tool. They are unstable weights, meaning that when you lift them, the sand inside shifts as well, forcing you to work harder to stabilize the weight, much like you would with a live opponent. They are also hard to grasp as they have no handles, so they develop your grip strength. They can also be filled to any weight necessary.
Types
While you can use a regular sandbag, this can lead to a large mess if your sandbag tears under the stress of wrestling training. You can purchase special bags that are designed to withstand the stress of training, some of which come with handles for ease of use. You can also make your own sandbag. Conditioning coach Ross Enamait recommends placing your sand or sandbag inside a large carpenter cleanup bag, similar to a garbage bag but thicker. Place this inside a canvas bag or a sports bag for ease of use.
Training
Sandbags are durable and have a reasonable amount of give, meaning you can practice throwing them around without worrying about damaging your gym, your training equipment or your partners. You can use them in place of ordinary weights for regular exercises, working your grip and your stabilizing muscles more than you would normally. You can also use them to simulate wrestling moves, throwing them around, picking them up or suplexing them. While a sandbag may not be as heavy as a partner, it is awkward dead weight, making it as hard to lift, if not harder.
Sample Workouts
Enamait's carry, run and press routine is designed to work physical and mental strength and endurance. It consists of a simple circuit, repeated three times without rest, done for time. If you have several wrestlers together, it can get competitive. Each circuit consists of a 400-meter run while carrying a sandbag in any manner, followed by a 400-meter run without it. Finish the circuit by cleaning and pressing the sandbag 10 times. Repeat the circuit three times without rest.
Member Comments