Working out during the Greco-Roman season is essential for success, since better-conditioned athletes usually perform at a higher level. The sport requires a great deal of pushing, pulling, speed and endurance, so following a workout routine that applies these elements helps you compete. Find a routine that incorporates as many functional exercises as possible before your next Greco-Roman season.
Speed and Agility
Setting up your moves is essential to Greco-Roman success and agility helps get you into that position. As you set your opponent up, you must have the speed and agility to throw him off balance, without falling over. Things like bear walks, crab walks and the limbo help you move from a position of weakness to a position of strength very quickly. The best way to secure a Greco-Roman takedown is to make your opponent believe that he is taking you down, only to reverse the maneuver.
Strength Training
Wrestling requires strength, although you should work on functional strength first, as it helps more in a match than pure weightlifting strength. During a Greco-Roman match, you must grab an opponent and force him to the ground. Greco-Roman rules prohibit you from grabbing him below the waist, so your strength training should focus on exercises that help with the takedown movement. Strengthen your legs by lifting heavy weights at a low repetition. Your arms and shoulders could tire as the match wears on, so try to keep them lean with more repetitions at a lower weight. Greco-Roman competitors end up with their arms in all types of positions, so use these weights in a variety of ways.
Endurance Exercises
Although you do not perform at 100 percent intensity for an entire Greco-Roman match, you must have an energy burst ready at all times. Interval training works well in this regard, as it involves bursts of intense activity, followed by a rest period of moderate activity. Try sprinting for 30 seconds and then jogging for between 30 seconds and two minutes to rest.
Keeping Balance
Keeping your balance during a match makes it impossible for your opponent to take control. Once your opponent records a takedown, he can attempt to finish the match or score points from a dominant position. Balance also helps you in par terre position, where you go on your hands and knees and your opponent comes in behind you to attempt a throw. To work on your balance, put your stomach on a medicine ball with your legs and arms extended out. Once you can keep yourself in this position, try moving your extremities to knock yourself off balance and then try to regain your balance. This mimics what an opponent would do to you during a match and helps you learn how to recover.
References
- "101 Wrestling Drills And Games"; Keith Manos; 2006
- "Wrestle and Win: The Wrestler's Guide to Strength, Conditioning, Nutrition and College Preparation"; Steve Kimpel; 2010
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