Incorporating weightlifting right into a busy wrestling season could be tough and must be accomplished with warning. A program designed to supply energy good points usually includes heavy lifting and may embrace at the least a number of single most reps as checks. As a result of excessive demand on the athlete’s nervous system and the potential of damage from heavy lifting, this kind of program must be prevented throughout the throes of an intense competitors schedule. Power coaching packages throughout wrestling season must be used extra to keep up muscle measurement and energy reasonably than construct muscle. Moreover all of the heavy work, constructing muscle additionally requires additional energy; most wrestlers attempt to be as lean as doable throughout the season to realize weight and never eat to be larger and stronger. Within the low season, wrestlers haven’t got to fret about having a sure physique weight, can eat no matter they need, and have extra time to get well from heavier lifting. That is the perfect time to construct muscle. To take care of muscle tissue and keep in good situation, the repetitions packages for the wrestling season energy packages must be greater; 8 to fifteen with units of 5 reps as little as they need to go.
For a great in-season weight lifting system for wrestlers, take into account the “30 second program”. This can be a program that requires a completely stocked weight room however is just not depending on particular items of apparatus. It’s meant for a workforce of 6-10 or extra athletes to coach on the identical time and may take not than 30-35 minutes most. This system consists of a collection of workouts every carried out at completely different stations within the gymnasium. The athlete will full as many reps as doable in a 30 second interval after which transfer to a different station. Select at the least 6-8 stations for athletes to go to with minimal relaxation occasions between stations. The coach ought to use a stopwatch to time the 30 second intervals and inform the athletes when it’s time to transfer to the subsequent cease. Athletes ought to solely have sufficient time between units to correctly put together for the train they’re about to carry out. If there are extra athletes than stations, add 1-2 non-activity relaxation stations for restoration time, however no extra or it’ll change the conditioning facet of this system.
The most effective issues in regards to the 30 Second Season Wrestling program is the truth that solely gentle weights can be utilized. This reduces the ache issue (if athletes are in fine condition) and just about eliminates the chance of damage. The quantity of weight used for every train must be one thing the athlete can do for 20 repetitions. With every spherical, this quantity ought to get more durable and more durable to hit, however the weight ought to keep the identical all through the cycle. If the repetitions are considerably decreased after the primary spherical, the burden is just too heavy and must be decreased. This implies both the athlete has chosen the incorrect weight to begin with or is off form. The choice of workouts can also be crucial in making this system doable. If you would like extra conditioning, combine higher and decrease physique workouts in the identical cycle. To develop / preserve measurement and energy, separate higher and decrease physique workouts into their very own cycle. Ideally, when you have chosen the suitable workouts, contributors ought to be capable to undergo a complete cycle 3 occasions. It is a good quantity for match athletes throughout the wrestling season.
For the higher physique day, select opposing workouts in order that the athlete pushes on one set, then pulls on the subsequent. For instance, do not select two back-to-back bench-type actions; this may trigger burnout and the athlete is unlikely to have the ability to obtain the proper repetition sample within the second train resulting from fatigue. Additionally, don’t schedule arm isolation workouts within the combine. The arms are small muscle teams, tire shortly, and trigger the athlete to be too drained to finish additional cycles of this system. This is an instance of a great 30 second higher physique exercise. With every athlete on one station, carry out as many reps as doable for 30 seconds, then transfer on to the subsequent station …
Rows supported by chest
Cling Cleans (reps of 12, step 20)
DB aspect sidelites
DB inclined press
Low row of cables
As a warm-up, carry out a number of units of many reps of bench, side-lane, side-pull, or pull-up with very gentle weights, exercise bands, or each. For the decrease physique day, you may program a number of varieties of squatting actions, however solely use the bar for one train if doable. Additionally, don’t use any kind of bar deadlifts in this system. Right here is an instance of a great 30 second decrease physique exercise. With every athlete on one station, carry out as many reps as doable for 30 seconds, then transfer on to the subsequent station …
Kettle Bell Entrance Squat
DB Useless Lifts (10-12 reps, 20 steps)
Sitting leg curls with band solely (sitting leg curls utilizing solely a coaching band as resistance)
Kettle Bell Swings
The 30 second program coaching can be used for fundamental growth. Select workouts that embrace abs, obliques, decrease again, and hips. Attempt hitting the core from many various angles to get the perfect switch of energy and efficiency. With every athlete on one station, carry out as many reps as doable (or for planks, maintain the place) for 30 seconds, then transfer on to the subsequent station …
Suspended leg elevations + lateral bends
Bell Swings kettle
DB lateral elbows (30 s on both sides)
TRX climbers or pike
Once more, when selecting workouts to suit your program, keep away from hitting the identical muscle group (or a really comparable motion) again to again. For instance, do not do sit-ups in a Roman chair, then rotate to a different kind of sit-up that works the entrance stomach wall once more. Think about attempting the 30 second program for a great, protected technique of lifting throughout wrestling season. It’s also efficient to make use of as resistance coaching and to get in form throughout a section of energy conditioning in your preseason exercises.