Wrestling is a challenging sport that requires physical strength, technical prowess, anaerobic endurance and mental fortitude. An effective training program for a high school wrestler must expand the limits of these four areas in an individual in a safe and effective manner. In the words of wrestling and coaching icon Dan Gable, "Wrestling has no shortcuts, especially when it comes to practice."
Weight Training
A wrestler's weight training program needs to focus on building tremendous strength rather than massive muscles, according to certified sports trainer Phil Davies. A Muscular endurance and explosive power are needed in combination throughout the match and a weight training program must simulate these demands. Davies recommends that wrestlers lift weights at 50 percent to 70 percent of their one repetition maximum for 15 to 30 repetitions per exercise. Weight training should be performed until muscle exhaustion up to three times per week, but ample recovery time must be allowed between sessions for muscles to grow.
Cardiovascular Exercise
The average high school wrestling match lasts six minutes with very little rest between the two minute periods. This means that a wrestler must have a high level of anaerobic conditioning or he will become tired before the match is completed. According to wrestling trainer Mike Fry, the cardiovascular training of a wrestler needs to be a regular mix of endurance conditioning, such as running for 30 minutes or more, and explosive conditioning, such as doing repeated sets of sprints. Running should be included in every practice and times continually improved upon to build the kind of endurance needed to excel at the sport.
Diet
Concerns are often raised about high school wrestlers cutting weight drastically and subsequently suffering from poor nutrition. Sports nutrition specialist Dr. David Ryan notes that most kids only eat about 25 percent of their needed daily protein for proper development. Though a wrestler losing weight must be conscientious of his diet, it is necessary for young athletes to consume about 1 g of protein per day for every pound of body weight. This large amount of protein should be broken up over four or five small meals throughout the day to promote better absorption.
Drills
No wrestling training program is complete without time spent on the mat. Gable recommends a portion of the wrestler's daily mat time be spent on drills to build muscle memory. Drills should be performed with wrestlers on their feet and each from the top and bottom positions. The drills should always be done with explosive movement and at close to full strength, as if they were a live wrestling situation. After the daily drills are completed, live wrestling matches should be held so wrestlers have a chance to practice their skills.
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