Wrestling is one of the world's oldest sports, with athletes competing at various levels, ranging from youth, college and professional to the Olympics. For young or amateur wrestlers, becoming a wrestling champion requires a dedicated training program to refine technique and build experience. But given the sport's popularity and competitive nature, becoming a wrestling champion requires more than luck or outstanding athletic ability.
Step 1
Refine wrestling technique by practicing different moves. It may require hundreds of repetitions --- or more --- before you perfect a technique, but the practice improves overall performance that can lead to becoming a wrestling champion. Always consider the specific rules for different techniques in the division in which you are competing.
Step 2
Specialize in one series of moves in the top, bottom and standing position, recommends Bruce Gabrielson, head coach of the Southern Maryland Wrestling Club. This versatility makes you well-rounded enough to compete against any type of wrestler. You can also focus on one take-down move or throw.
Step 3
Perform total-body circuit-training workouts to build strength and conditioning. Focus on functional movements such as squats, deadlifts and lunges for the lower body along with pullups, pushups and dips for the upper body. Incorporate various abdominal and core training exercises to build core stability and strength. Being physically stronger than your opponent improves your chances for becoming a champion.
Step 4
Use your individual strengths to expose your opponent's weaknesses during a match. For example, if you excel on the mat, force your opponent to his back. Always use a proper attack for the position to keep your opponent off balance.
Step 5
Build mental toughness so you can handle any situation at any time. Set specific goals before the season and work toward achieving those goals. During each match, stay poised and confident without allowing external factors affecting your individual attitude, technique or performance. Never indicate that you are tired during a match.
Step 6
Refine nutrition for weight management and performance by consulting a sports nutritionist. Every wrestler requires a specific nutritional plan based on his individual needs, with a goal of meeting the weight requirement for his class along with maximizing performance.
References
- "Arizona Republic"; ASU Wrestling's Anthony Robles, Bubba Jenkins Win National Championships; Ashley Fox; March 19, 2011
- Southern Maryland Wrestling Club; Wrestling Tips and Strategies; Bruce Gabrielson; 1993
- USA Wrestling Connecticut; Wrestlers Diet; 2009
- Sports Fitness Advisor; Wrestling Training Secion; Phil Davies
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