Wrestling is an ancient sport that is often characterized by a specific training program. Training programs often focus on losing weight, with the goal of reaching a specific weight class. But this often-significant weight loss and other unnatural training principles can sacrifice your health and wellness. As a result, wrestling ranked fourth among participation sports in the United States in nonfatal sports injuries, according to research published in the journal "Contemporary Pediatrics" in 2001.
Step 1
Follow a sport-specific training program to build strength and conditioning. The strength and conditioning program is a natural way to improve strength endurance and power endurance, which translate into improved performance during a match. Sample exercises include squats, deadlifts, Olympic lifts, presses, pushups, pullups and dips.
Step 2
Eat a nutrition plan that is balanced with carbohydrates, protein and healthy fat. The balance of macronutrients helps to support natural, healthy body functions, muscle development and recovery. About 55 percent of the calories should come from carbohydrates, 20 to 25 percent from fat and 15 to 20 percent from protein.
Step 3
Take natural supplements to complement your nutrition plan with extra nutrients, vitamins and minerals. These supplements typically include a protein supplement and a multi-vitamin. Avoid any fat-burning supplements or thermogenics; get your doctor's approval before taking supplements of any kind.
Step 4
Lose weight safely without starvation, vomiting or serious calorie restriction. These extreme procedures can cause significant damage to your overall health. An average weight-loss limit is about 1.5 percent of your body weight, the Nebraska School Activities Association advises. For example, if you weigh 170 lbs., healthy weight loss would be about 2.5 lbs. per week.
Step 5
Maintain a healthy body-fat percentage. For maximum performance, wrestlers should maintain a body-fat composition of about 7 to 9 percent, but males can maintain a body-fat composition of 7 to 20 percent for overall health.
Step 6
Avoid major up- or down-swings with your body weight. This type of alternating body-weight cycle can lead to dehydration or other serious health concerns, along with decreasing athletic performance, strength and endurance.
References
- Santa Clara University; Wrestling, Weight Loss and Exposing a Flawed System; Jessica Silliman; June 2007
- Nebraska School Activities Association: NSAA Wrestling Weight Management Program and Guidelines
- "Contemporary Pediatrics"; Aiming for Healthy Weight in Wrestlers and Other Athletes; Vito Perriello, M.D.; September 2001
- Sports Fitness Advisor; Wrestling Training Section; Phil Davies
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