As a wrestler you need to develop muscular strength, power and endurance. Your workouts should target your core muscles, in addition to the muscles that allow you to hold on to, and control, your opponent. Proper nutrition and in some cases supplementation should also be part of your training. Consult with your health care provider before beginning an exercise program.
Step 1
Lift weights two days out of the week. Your workouts will consist primarily of compound exercises using free weights and should include squats, deadlifts, bench press and incline press. For these compound exercises perform three sets of two to five repetitions. Use 80 to 85 percent of your one-lift maximum on each set. For all other exercises -- dumbbell rows, lat pull-downs and a dumbbell shoulder press -- perform three sets of eight to 15 repetitions. Give your muscles at least 48 hours to recover between workouts.
Step 2
Consume 3 to 5 g of creatine monohydrate daily. Creatine may help your muscles to recover, according to lehighsports.com, and may also be helpful in sports that require quick bursts of energy, such as wrestling. Mix your creatine with liquid carbohydrates, such as fruit juice, to improve the uptake of creatine to your muscles. Drink plenty of fluids, as creatine causes your muscles to retain water. Creatine supplements are not regulated by The Food and Drug Administration, and can cause side effects such as cramping and nausea. Consult with your health care provider before taking any form of supplements.
Step 3
Perform plyometric exercises two days each week. Plyometrics convert the maximal strength you gained from lifting weights into functional strength. Schedule your plyometric sessions on days that you are not lifting weights. Give yourself a minimum of 48 hours between plyometric workouts. Perform upper body plyometrics using a medicine ball on one day. Select a medicine ball that weighs no more than 10 pounds. Perform five sets of eight to 10 throws on each type of throw. Throws should include side throws, overhead throws, squat throws and overhead tosses. Your other plyometric workout should target your lower body. Perform five sets of eight to 10 repetitions of box jumps, hurdle jumps and lateral high hops.
Step 4
Perform grip-strengthening exercises on two of the days you are not lifting weights. An example of a grip-strengthening exercise is the towel grip: Fold a towel lengthwise and insert it into the center hole of a weight plate; do the same with a second towel. Grab both ends of one towel with each hand to form a handle. Let your arms hang by your sides, and carry the plates until you exhaust your grip. Select weight plates that are heavy enough so you don't walk an excessive distance. Set a goal of 100 yards. Other grip-strengthening exercises are towel bicep curls, grip hangs and static barbell holds.
Tips and Warnings
- Give maximal effort on all your plyometric exercises. Allow yourself enough rest between exercises so your breathing returns to normal. Ask for the aid of a spotter when you lift free weights to avoid injury. Warm up before all workouts by performing five to 10 minutes of low-intensity aerobic exercise. This also helps prevent injury.
- Creatine supplements can cause you to gain weight.
Things You'll Need
- Olympic weight plates
- Creatine monohydrate supplement
- Free weight gym equipment
- Medicine ball
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