Wrestling is an intense sport that requires a balance between endurance and strength. You must build your cardiovascular health in order to outlast your opponent during a match. In addition, you must have more physical strength than your opponent to successfully complete your moves. To improve your physical health, you must be disciplined in completing your workouts, eat the proper foods and perfect your wrestling moves.
Step 1
Begin a varied aerobics program to build your endurance. You must perform at least 30 to 45 minutes per day of aerobic activity to get in shape for wrestling. To prevent injury, over training and boredom, perform different types of aerobic exercise. For example, alternate days of biking, running, swimming and rowing to increase your endurance.
Step 2
Perform resistance training everyday to get in shape for wrestling. To increase your chances of winning, you must build both upper and lower body strength. On Monday, Wednesday and Friday you should perform upper body workouts. Include biceps curls, shoulder presses, bench presses, triceps extensions and abdominal crunches in your workouts. On Tuesday, Thursday and Saturday include squats, lunges, calf raises, leg presses and leg extensions to build your lower body muscles. Rest on Sunday.
Step 3
Practice your wrestling drills. Attend wrestling practice regularly and practice your drills at home. Studying your moves and perfecting your technique will put you in the best position to beat your opponent. Ask your coach or trainer for regular feedback to identify areas where you can improve your technique.
Step 4
Eat a well-balanced diet of fruits, vegetables, whole grains, lean meats, legumes and low-fat dairy products to improve your nutrition while getting in shape. Drink water constantly throughout your workouts to prevent dehydration.
Member Comments