All wrestlers need to work out to build the physical attributes and muscle reflexes necessary to succeed in competition. Heavyweight wrestlers are no exception and should participate in the standard workouts that are part of their team practice. However, heavyweight wrestlers' position at the top of the weight chart makes their physical training needs slightly different from those of their team-mates.
No Weight Limit
Wrestling divides participants into weight classes that limit how much an athlete can weigh to compete in a certain division. Many wrestlers fight to keep their body weight low, meaning that training to build muscle mass can cause problems during the season. Because heavyweight wrestlers have no weight limit -- or a limit of 270 lbs., which leaves lots of room for most high school students -- they can benefit much more from increasing their muscle mass through heavy resistance workouts.
Weight Training
High school heavyweight wrestlers can benefit from heavy weight training in two ways. Putting on muscle mass makes them stronger, so they can better move their opponents. The mass also makes them heavier, and a harder target for many techniques. Building bulk through weight training works best when the wrestler does sets of low repetitions at high weights -- for example, five sets of five reps each, with weight set so he needs help with the final one or two reps of each set.
Core Workouts
Lighter wrestlers rely on speed and mobility, using takedowns as their preferred method for establishing control over an opponent. As the wrestlers grown heavier, grappling and throws become more common during standup wrestling. Core muscles are the key to successful throwing, and heavyweight wrestlers will benefit more than most from regular and rigorous core training. Crunches, hanging abdominal curls, plank exercises, situps and superman exercises are all examples of core workouts.
Cardio Training
It takes a lot of energy and oxygen to keep a heavyweight-sized body moving through the length of an entire wrestling match. Although many hate it, prolonged and aggressive cardiovascular training can make a bigger difference to a heavyweight than to a lighter wrestler. Road work like running is an obvious choice, but cycling and swimming -- or even group aerobics -- can provide an equally effective cardio burn.
In-Context
The best training for any athlete is to practice his skills in context. For heavyweight wrestlers, this training couples skills development with an effective workout in its own right. For best results, a high school heavyweight should wrestle against an opponent of similar size and skill, who is resisting vigorously. He can also get good benefits from wrestling for longer than a standard match, for example, going for three rounds of three minutes each instead of the standard two-minute rounds.
References
- NCAA: Rules of Wrestling
- "Brawn"; Stuart McRobert; 1989
- Jason Brick; Wrestling Coach; Bushido Martial Arts; Hillsboro, Oregon
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