Wrestling Tip The Preparation Phase
From Adviceopedia
To become a good wrestler, you need wrestling tip the preparation phase. By successfully preparing for a wrestling match, you greatly increase your chances of winning. Get started today, as the sooner you begin preparing, the quicker you will be ready to start competing and winning.
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Wrestling Tip the Preparation Phase: Training
A wrestling match is very short, but it requires a great amount of training to really prepare for the match. Training involves physical fitness, diet and visualization techniques. Before you start training, check with a doctor to ensure you are healthy enough for demanding physical activity. Also start off slow, letting your body reach each phase of preparation before advancing to the next.
What Kinds of Physical Training?
For wrestling you need a lot of strength and anaerobic capacity. General aerobic condition is also important. But in a match, you will be pushing your body past its regular aerobic limits and tapping into the anaerobic…that burning feeling in your muscles.
In the off season, you should build an aerobic base with cardiovascular exercises and keep your strength up by lifting weights. As the season approaches, you’ll want to change to a more wrestling-oriented regimen. Here is a sample workout that makes for a good wrestling tip the preparation phase:
- Jump Rope. This is a great way to warm up your whole body in preparation of your workout. Do this for about five minutes. If you don’t have a jump rope, then a light jog works as well.
- Stretch. You need to be limber when wrestling. Stretching will also help prevent injuries. Make sure you stretch after warming up, not before.
- Weight Lifting. Your weight lifting schedule will vary from day to day. One day you’ll work all or part of your upper body and another day you’ll work your legs. Remember to take days off to give your muscles a chance to repair and become stronger. Focus on power lifts as these trains your muscles to be explosive, and explosiveness is exactly what you need to pin your opponent.
- Run. On days when you work your upper body, exercise your lower body with a run. Alternatively, ride a bicycle or use a stair climber. Try and run for at least one and a half to two miles, up to three if you are can.
- Sprints. Running sprints with little rest will really help your anaerobic capacity, since you will be pushing your body past what it can handle aerobically. After your run, find a place where you can sprint for approximately 100 yards. Run as fast as you can for that distance, and then take a very short break, between 15 and 30 seconds. Repeat this ten times. It may seem easy the first few sprints, but you’ll quickly feel worn out.
- Cool down and stretch. Do an easy cool down activity, such as a slow jog or easy jump rope. Then stretch again to help your muscles recover from the workout.
What Should I Eat?
Don’t neglect your diet during the preparation phase. Eating a balanced diet is best. Don’t overload on carbohydrates, for example, but don’t avoid them entirely, either. As you approach weigh-in days, consider drinking a protein drink. This will give the nutrients you need for the day while keeping your calorie count low.
What is Visualization?
One of the most powerful – and often overlooked – preparation phase techniques is visualization. What you do is visualize yourself winning. Play the match out in your head. See yourself dominating the match. Picture yourself overcoming adversity, such as getting out of a hold and then pinning your opponent. You will enter the match feeling like a winner and mentally prepared to win as well.
