College wrestling is unbelievably rigorous. Oregon wrestling coach Andy Brick reports that, when he left college wrestling to join the service, he lost endurance and put on fat during boot camp. If you want to compete in a program this physically demanding, you will have more success if you prepare by getting into shape during the pre-season months. To do so, you will need to develop four separate attributes, each vital to competitive success as a college wrestler.
Step 1
Improve your long distance cardiovascular condition. Distance running is the most common tool wrestlers use to build that endurance, although you can get just as much good from other methods such as cycling, swimming or group aerobics. Apply the "rule of three" to your cardio training programs, meaning you should run a distance that equals the exertion of three competitive wrestling matches. According to weight-loss resource website HealthStatus.com, this means running about 2 miles at a nine- to-10 minute pace without stopping.
Step 2
Run sprint workouts two to three times per week. Where long-distance cardio improves how long you can maintain exertion, sprinting works on how efficiently your body burns oxygen. This equates to stronger muscles and faster reaction speed. A good sprint workout alternates between 100-yard sprints and 100-yard walks or jogs, until you've completed one sprint for every minute in a wrestling match: seven sprints, or 1 mile of total distance.
Step 3
Perform a strength-training workout using weights. You can do two full-body workouts per week, or three to four weekly sessions that each focus on a different body area: legs, arms, chest and shoulders, abs and back. For wrestling, you want to work on strength without gaining too much weight. Programs of three sets per exercise, with 10 to 15 repetitions per set are a good course for those kinds of gains. Some wrestlers practice yoga or a martial art to achieve the same goals.
Step 4
Practice your basic wrestling skills to build your muscle memory. Increase your body's ability to work the exact motions you will use in practice and competition. Find a partner and commit to three or four sessions each week. College wrestling tends to focus on perfect application of simple moves, rather than the more complex techniques often used in high school. Some good basics to work include single- and double-leg takedowns, arm hooks, situp escapes, cradles, neck bridges and the sprawl defense.
Things You'll Need
- Running shoes
- Warm-up clothes
- Access to a weight room
- Access to a wrestling mat
References
- Andy Brick; Wrestling Coach; Hillsboro, Oregon
- HS Wrestling: How College Wrestlers Get In Shape
- Health Status: Calories Burned
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