Fitness, Drill, Diet, and Supplement Tricks

If you are interested here are some great books on wrestling I have found.  Will help improve anyone at any level.  They are must read books for any wrestler with a desire to improve.

Legends of Wrestling 2  

Russian Wrestling Team

Winning Wrestling Moves  

Greco-Roman Wrestling

Look Better, Feel Better, and Raise Your Self-Esteem 150% by Banishing Your Acne in Only 3 Days! Let Me Ask You: Do you stay up late at night with anxiety about your acne? Do you take prescription drugs and get little or no relief? Is your skin always dry, itching, and peeling from the side effects of chemicals and drugs? Do you have trouble looking in the mirror and being happy with what you see? Do you avoid getting out in the world due to your acne? Does your life revolve around your acne condition? Do you find yourself hiding your skin when other people are around? Are you spending ridiculous amounts of money with little or no results?

A Wrestling Workout

RECOMMENDED DIET FOR WEIGHT LOSS, WRESTLING ATHLETES

Wrestling and bodybuilding workouts

Wrestling Endurance

Ultimate training for the ultimate warrior

Wrestling Drills

Nutrition Guidelines

Intensity

Discover the secrets to building muscle and losing fat - guaranteed.

Weight training for wrestling

Endurance Program

What About Strength and Power?

Stretching and Flexibility

Conditioning Routines O'Plenty

Tips for increasing foot speed and coordination

Wrestling Training Tips For Pre-Season

Me and my Gator Gum

To Stretch

Daily Nutrition Tips

Wrestling: Making Weight and Staying Strong

NCAA Wrestling Weight Loss Program Download

RECOMMENDED DIET FOR WEIGHT LOSS, WRESTLING ATHLETES

The following diet was planned to ensure adequate vitamins, minerals, carbohydrates and protein while limiting calories for weight loss. The 1900-calorie sample diet provides adequate amounts of most nutrients for a male, age 19-22. The nutrient zinc is present at only 80% of the Recommended Dietary Allowance (RDA); thus it is advised that a multi-vitamin/mineral tablet containing 100% of the RDA for zinc be taken two to three times per week. The higher calorie diets contain at least 100% of all essential nutrients. Protein in the diets meets the RDA for protein of a 290 pound man. Dietary carbohydrate provides greater than 60% of the calories, which is suggested for athletes in order to supply the body with adequate glycogen for energy. Calories in the diet are reduced through limiting the use of fats and oils.

It is very important when losing weight that the athlete loses excess fat instead of valuable body fluids, muscle or organ protein. To prevent the wasting away of lean body mass during weight loss, an athlete should lose only one to two pounds per week. Weight loss techniques such as sweat baths, fasting, vomiting, using laxatives or diuretics or denying the body fluids may produce rapid weight loss. However, these weight loss techniques result in body water loss and muscle loss and hurt athletic performance weight. If weight stays within five to ten pounds of performance weight, an athlete should be able to lose that weight in three to five weeks without using weight loss techniques that can harm athletic performance.

The 1900-calorie weight loss plan described in this text may be too low in calories for some athletes. Instructions on how to estimate caloric need are included below. Athletes whose calorie need is greater than 1900 should add additional calories according to the instructions in the section "Meal Plan for Higher Calorie Diets."

Keep in mind that each body is different. If you find that you are losing weight too quickly or too slowly, that you are tired or weak, or even that you don't like any of the food choices offered-speak up! Your coach, doctor and/or nutritionist can design a weight loss diet that more specifically meets your needs.

After you have lost the necessary amount of weight, continue eating a well-balanced, high-carbohydrate diet. This will help you to maintain your performance weight.

BY KAREN MOSES

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Wrestling and bodybuilding workouts

Those are the basic principles, short and intense so you don't overtrain, plenty of rest for the same reason, and focusing on preventing muscle breakdown rather than trying to build yourself up. 

Those are the principles, but what style of training employs them? Not a traditional bodybuilding approach, something many meatheads don't even discuss because it sounds like a wimpy form of "fitness" not hard-core muscle building. I'm talkin' about circuit training. Where you go between stations without any rest (intensity), do only 1 or 2 sets of an exercise (low volume to prevent overtraining) and you can train the whole body in a short time so you only need to do it once or twice a week (frequency). It also sounds a lot like the HIT philosophy of just 1 or 2 sets to failure of an exercise, with little rest between exercises.
Its simple, a total body routine twice a week if your not under a lot of stress, or if your trying to lose weight to get into you class you should probably just go with once a week. You should try to eat right all the time and stay in your weight class, but I know most wrestlers don't have the discipline for this and just do a "quick fix" the last week or so and crash diet and run constantly, or take diuretics or wear hot clothing to sweat their weight out. 

That's very unhealthy but I know most of you will do it anyway. The best way to lose weight quickly is to go on a low sodium diet, eat low sodium tuna, plain noodles and rice, etc. I'd go on this diet for about a week, its really strict and very difficult, just read some labels and do some research and you'll find out how much sodium is in most foods. While on this diet I ate a banana or two EVERY day because sodium and potassium play similar roles in the body, except potassium doesn't cause fluid retention, and is much healthier, and bananas contain a lot of potassium. 

Don't severely restrict your carbs or protein, though you might want to cut out some fat. You need those carbs and protein so you can concentrate in your match. So, a low sodium, high potassium, low fat diet combined with a total body circuit once or twice a week should help loads with your wrestling strength.

The workout. I'm going to suggest a workout here but its only a recommendation. Basically you should work the muscles from largest to smallest, in quick succession with each set to concentric failure. Here's what I think is a very good workout for wrestlers:

Squat: 2 sets 6-8, 1 minute rest between each set 
Chins: 1 set to failure 
barbell rows: 1 set to failure 
Arnold press: 1 set to failure 
Lateral raises: 1 set to failure 
Flat bench: 1 set to failure 
French Presses: 1 set to failure 
barbell curls: 21's 
Calf presses/raises: 2 sets to failure

You probably do plenty of ab work in practice, at least we did, so I won't include that. You should go from one exercise to the next, with no rest. The key is to get in there, hit your muscles, and get out before they start breaking down. You shouldn't ever be so sore during practice that it hinders your performance. 

You shouldn't get very sore at all unless your just beginning, if you just beginning you might be sore after the first couple workouts but it'll go away so don't worry too much about it. I included calves because strengthening these muscles are important to wrestlers, any time you on your feet your using calves to maneuver and to generate power, so don't throw them by the wayside. You can substitute dumbbell rows for barbell rows, dumbbell presses for bench press, dumbbell curls, skull-crushers for French press, etc. etc. there's a lot of potential for variety so don't get bored. That's about all I have to say about wrestling and bodybuilding, until next time. 


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ENDURANCE PROGRAM 

The long-distance phase. Running a long distance at seven to nine m.p.h. (about an eight-minute mile) will raise the heartbeat rate to about 150 beats per minute. The heart must reach this level for at least 15 minutes for any positive improvement in endurance. This type of training should be done on alternate days on a soft surface to prevent shin splints and foot injuries. 

A stronger heart will be able to pump blood to the muscles and waste material will be eliminated from tissue more rapidly. The long-distance phase should cover the first four weeks of a conditioning program or preseason workout. 

The jog and stride phase. The second stage of the endurance program requires alternate jogging and striding over a long distance without a rest period. This kind of training is done over two to three miles with the athlete doing alternate stages of jogging 200 yards and striding 200 yards. The important point is that there is no rest period over the entire distance. 

As your heart becomes stronger, more oxygen will be transferred through the blood system into the muscles. This will help prevent early fatigue. As your mind adapts to an increased workload, you will be able to ignore the discomforts that precede fatigue. Willingness to accept pain complements your efforts to sustain grueling activity. 

The jog and stride sequence prepares your body for intense efforts after short recovery periods. You begin to train through the "pain threshold" and to develop mental toughness. 

The interval training phase. The third stage of the endurance program is speed work at a given pace with a timed rest period. The athlete is required to run distances of 120-220 yards, with a rest period in the range of 30-90 seconds. 

The duration of the rest period is crucial. Any rest period of less than 30 seconds does not allow the heart enough recovery time. A rest period of more than 90 seconds is too long, since it allows the heart rate to drop sufficiently to prevent any endurance gains. 

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Wrestling Drills

Here is a case study of a wrestler who wanted to improve power out of the bottom position and to improve quickness off the whistle and the opponent's movements. 
This program is designed to work on your reaction time and defensive power. These exercises can be done throughout your workouts and some may require a partner. Some of the exercises will have you working on your bottom position and getting to your feet. They will be very specific to what you do in a match because some of the best ways to train is to complete the moves you may have weaknesses in and that way you will specifically strengthen those moves. 
The power exercises should be done about every 2 -3 days. Just take at least a day off in between workouts or put them with your strength training or power day. The power development exercises should be done with explosiveness and speed. The reaction drills can be done every other day. Some of these drills are you reacting from the partner's first movement. This will help you with reacting to the whistle but more importantly help you with defending any movement initiated by the challenger. Rest about 1-2 minutes between sets with all power exercises. 

The reaction drills only need about 30 seconds between sets. Stay fresh and focus on quality with all exercises: 

The Routine 

Reaction Drills 

Two point stance drill 3 sets x 10 reps 
Tennis Ball Drop 3 sets x 10 reps 
Wrestlers Get Up 6 sets x 10 reps 
Turnovers 3 sets x 10 reps 
Hand-Eye Ball Drops 3 sets x 10 reps 
Take Downs 3 sets x 10 reps 

Power Drills 

Wrestlers Get-Ups with resistance 3 sets x 6 reps 
Underhand Throw with medicine ball 3 sets x 5 reps 
Chest Pass with medicine ball 3 sets x 8 reps 
Backward Throw with med. ball 3 sets x 8 reps 
Power Drop with med. ball 3 sets x 8 reps 
Three point stance with hurdle jump 3 sets x 5 reps 
Take Downs with resistance cord 2 sets x 5 reps 
Click Here For A Printable Log Of The Routine! 

Exercise Descriptions 

Wrestlers Two-point Stance Drill 

Assume a standing defensive position with your hands it front of you. 
Have partner or trainer stand 5 feet away with a tennis ball. Toss ball at the athletes legs or waist. React to the ball and at least block it with a hand or catch it before it hits you. The partner can throw the ball harder and quicker if the athlete can catch it comfortably. 
Repeat according to prescribed repetitions. 

Tennis Ball Drop 

Have partner or trainer stand 10 feet away holding a tennis ball in each hand out to the sides at shoulder height. 
You stand with one foot in front of the other in the "ready" position. 
Partner will drop one of the tennis balls (his or her choice). You must sprint towards the ball before it bounces twice. 
Return to start point and repeat according to prescribed repetitions. 
Remember to drive on the first step and not "stutter step" to reduce reaction time. 

Wrestlers Get Up 

Wrestler starts in the down position with a partner on top. The partner says go and the wrestler gets up to their feet as fast as possible. The partner provides about 10-20% resistance. The athlete focuses on speed and explosion so pop out of that bottom position with a lot of power until you get to your feet. 

Turnovers 

Athlete 1 starts with palms up and arms extended out if front of them. Athlete 2 places their hands over athlete 1's but not touching, athlete 1 now tries to slap the top of athlete 2's hands. When athlete 1 misses then switch positions. 

Hand-Eye Ball Drops 

Athlete 1 starts with their hands at hip height in front of their body and their palms facing down. Athlete 2 now places a tennis ball just above and between athlete 1's hands and then drops it. Athlete 1 must react and catch the ball, with only one hand, before it hits the ground. Athlete 1 cannot turn their hand over, the palm must be facing down all the time. Make sure to use both hands equally. To make this more challenging try dropping the ball from below athlete 1's hands to enlist faster motion 

Take Downs 

Athlete starts in their two-point stance facing a partner also in a two point stance. The partner initiates movement and shoots in for a take down. Athlete needs to defend and react and prevent the partner from getting their arms around the athlete's hips or legs. If the partner is able to grab a leg or hips then they win. Repeat from the start. Athlete wins if they get their hands in front to block the take down attempt and prevents any gain of control from the partner. 

Wrestlers Get Up (With resistance) 

Wrestler starts in the down position with a partner on top. 
The partner says go and the wrestler gets up to their feet as fast as possible. The partner provides about 70-80% resistance. The athlete focuses on speed and explosion so pop out of that bottom position with a lot of power until you get to your feet. 

Underhand Throw 

Stand in quarter-squat position with trunk flexed forward and ball held between legs. Arms should be slightly bent. 
Have a partner or trainer stand approximately 10-15 yards away. 
Perform underhand toss as far as you can, using the legs to explode up. 
Have partner catch ball on the bounce and return the ball. Athlete should catch ball after a bounce and repeat as prescribed. Variations - single leg underhand throw. 

Chest Pass 

Stand with feet slightly wider than hip-width apart. Knees should be slightly bent. Hold medicine ball to chest and pass forward as far as possible to a partner or trainer. Catch ball on the bounce from your partner and repeat according to prescribed repetitions. 
Sports Application - explosive push-off with arms 
Variations - single leg throw, seated with back supported, seated on stability ball 

Backwards Throw 

Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up, over and behind the body. The goal is to throw the ball behind you as far as you and generating most of the power in the legs. Catch ball on the bounce from your partner and repeat according to prescribed repetitions. 
Variations - single leg, seated on stability ball. 

Power Drop 

Assume back-lying position on ground with arms extended up over chest. Partner or trainer stands on box behind your head holding the medicine ball at arms length. Partner or trainer drops ball towards hands. Catch medicine ball and immediately propel the ball back to partner or trainer. 4. Repeat according to prescribed repetitions. 
Sports Application - explosive push-off of arms 

Three-Point Stance with Single Leg Hurdle Hop 

Assume a three-point stance position with the hurdle 2-3 feet in front of you. 
Explode up and over the hurdle by pushing off the forward foot. Other leg should be driven up to help clear hurdle. Land on both feet and repeat according to prescribed repetitions. 
Sports Application - blocking, explosive starts from three point stance 

Take Downs with resistance cord 

Athlete starts in their two-point stance with a resistance cord around their waist facing a partner also in a two-point stance. A third partner provides the resistance behind the athlete holding the resistance cord. The athlete initiates movement and shoots in for a take down. Partner needs to defend and react and prevent the athlete from getting their arms around the partners hips or legs. If the athlete is able to grab a leg or hips then they win. Repeat from the start. 

Partner wins if they get their hands in front to block the take down attempt and/or prevents any gain of control from the partner. 

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NUTRITION GUIDELINES 

1. When possible, choose low-fat or non-fat products such as light cream cheese, light mayonnaise, 1% or skim milk.

2. Avoid cheese, nuts and fatty meats. All are high-fat items and add extra calories even in small portions.

3. Cut back on fried foods. Meats that are boiled, broiled, or grilled and vegetables that are boiled or steamed are better choices.

4. Remove the skin before eating chicken or turkey.

5. Use water-packed tuna.

6. Eat at least one dark green or yellow/orange vegetable every day, e.g., spinach, carrots, and tomatoes.

7. Eat a food that is a good source of vitamin C every day, e.g., spinach, carrots, and tomatoes.

8. Drink plenty of water.

9. Cut back on the amount of fats you add to foods, e.g., butter, margarine, mayonnaise, sour cream, regular salad dressing.

10. Eat foods that are high in complex carbohydrates often. This includes starchy vegetables, legumes (beans and peas), breads, cereals and other grain foods. 

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Intensity 

Emphasize intensity in your conditioning workouts.  Maximum gains will not occur unless an athlete works at maximum intensity.  Exercise through the full range of movement.  If an athlete does not perform every exercise through the full range of movement, he eventually will lose flexibility in the joint areas, as well as fail to develop muscular fitness through the full range of movement. He will also be more prone to injury. 

Exercise antagonistic muscle groups. Within the body, there are four major antagonistic (opposing) muscle groups. 

chest/lats
biceps/triceps 
abdominals/lower 
back quads/hamstrings 

Whenever possible, the athlete should exercise the potentially larger and stronger muscles of the body first. The athlete should progress from the muscles of the legs, to the torso, to the arms, to the abdominals, and finish with the muscles of the neck. 

A workout program should be performed three days a week with adequate rest between individual workouts. The first couple of workouts concentrate on form and balance in the squat snatch, dead lifting more with your legs than your back, rolling your shoulders back at the top of your lift. Do only three sets of nine repetitions, even though you feel you can do more. On the next two sets of nine, the last two of ten; then three sets of ten; then two of ten and one of eleven and so on. 

When you can do three sets of 11, move to four sets of nine. This way your goal is one more rep at a time, or one more set, the biggest jump being three reps, i.e., 3 x 11 = 33, 4 x 9 = 36. When you can do four sets of 11, increase the weight by 5% and drop back to three sets of 9. This way you can achieve a positive, realistic gain every time; plus, you only have to work on one exercise at a time, so the potential for gain is always there. 

When you finish your last set of dead lifts, take a couple of old-fashioned plates, the kind without the grooves, and carry them for as long as you can, pinching them in your hands. See what a combination of dead lifting and carrying a plate does for your grip. Incidentally, when you dot the dead lifts, keep both hands facing the same way. It will help your grip because the bar can more easily roll out of your hands. 

Another factor to work against is time. Be concerned about it. Work slowly at first, but as you train, know how long a complete workout takes and then work to beat it. Start your weight training program in this manner. As you get into your program, keep a record of the total amount of weights you have lifted within a given time. 

Each morning upon awakening, record your pulse (the lower the better). This will help make you more conscious of your physical condition. It can also be an indicator when something is wrong. If your pulse suddenly jumps up several points, it may mean that you have not fully recovered from the previous day's efforts, that you did not get enough rest, or that your body is fighting off an infection. In any case, it is a sign to back off; let your body recover before continuing to train hard. 

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Weight Training for Wrestling

Due to the nature of wrestling, weight training is a necessity to be a champion. It will increase your endurance in combat, your durability through the long season, your explosive power in execution of technique, and your overall confidence as a wrestler. This program is good for the in-season as it allows you to work every body part twice a week in only three days. I like this split because you can maintain your strength while at the same time recovering from hard wrestling workouts.

General Overview of Program:

Monday and Wednesday:

Friday:

Try set all the weights up ahead of time on Fridays and go from one exercise to the other with minimal rest time. A good partner can help by pushing you and having the weights ready for the next lift.

The Program:

 Monday

 Wednesday

Friday

An asterisk (*) denotes that alternate exercises are acceptable.

For example - Substitute straight bar bench for dumbbell bench,

Flat flyes for pec deck or manual resistance flyes,

Triceps pushdowns for extensions etc...

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ENDURANCE PROGRAM 

The long-distance phase. Running a long distance at seven to nine m.p.h. (about an eight-minute mile) will raise the heartbeat rate to about 150 beats per minute. The heart must reach this level for at least 15 minutes for any positive improvement in endurance. This type of training should be done on alternate days on a soft surface to prevent shin splints and foot injuries. 

A stronger heart will be able to pump blood to the muscles and waste material will be eliminated from tissue more rapidly. The long-distance phase should cover the first four weeks of a conditioning program or preseason workout. 

The jog and stride phase. The second stage of the endurance program requires alternate jogging and striding over a long distance without a rest period. This kind of training is done over two to three miles with the athlete doing alternate stages of jogging 200 yards and striding 200 yards. The important point is that there is no rest period over the entire distance. 

As your heart becomes stronger, more oxygen will be transferred through the blood system into the muscles. This will help prevent early fatigue. As your mind adapts to an increased workload, you will be able to ignore the discomforts that precede fatigue. Willingness to accept pain complements your efforts to sustain grueling activity. 

The jog and stride sequence prepares your body for intense efforts after short recovery periods. You begin to train through the "pain threshold" and to develop mental toughness. 

The interval training phase. The third stage of the endurance program is speed work at a given pace with a timed rest period. The athlete is required to run distances of 120-220 yards, with a rest period in the range of 30-90 seconds. 

The duration of the rest period is crucial. Any rest period of less than 30 seconds does not allow the heart enough recovery time. A rest period of more than 90 seconds is too long, since it allows the heart rate to drop sufficiently to prevent any endurance gains. 

GRADUATED TRAINING, LOADING
With running, sparring, and weights, you can increase distance, time, and pounds. These increases will force your body to strengthen both physically and mentally, so that your overall performance will improve. As the demands increase, your body's ability to do harder work increases.

If you are to excel, your body must be pushed to the brink on occasion. As your internal alarm goes off and your body begins to set off its defensive mechanisms, persevere! It is at this point that most of the pain will come, and you need to push to the point of exhaustion.

The final phase.
1. Increase the intensity of the work (e.g., speed).
2. Increase the length of the work (e.g., distance).
3. Increase the number of attempts (e.g., repetitions).
4. Decrease the recovery time. (e.g., rest).
5. Add to workload during recovery (e.g., exercise, jump rope). 

There is no easy way of conditioning. The best conditioner for a wrestler is, of course, wrestling itself, but wrestling is not enough. The heart has to be developed, and your conditioning will be greatly aided by supplementing your training with weight lifting, dancing, running, swimming, gymnastics, soccer, basketball, handball, and other sports and activities. 

Be aware that our physical limitations are unknown, and in the sport of wrestling you must be willing to undergo great physical and mental stress. The mind is the final factor in all victories. Wrestlers must be able to think their way to victory. Pushing yourself farther than you thought you could go strengthens your ability to concentrate beyond pain. This intense preparation prepares you to be a champion.

Bobby Douglas

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WHAT ABOUT STRENGTH AND POWER?

When a wrestler is required to use his muscles, he often forgets to use his head. Strength and power without speed, timing, and position are useless. 

THE WEIGHTS 

Weight programs are a great value. Free weights serve the wrestler better because of the balance factor. When lifting in wrestling, you need to be able to shift your position several times before you can get into the proper position. With the free weights, you can get a better sense of the correct timing along with the strength and balance that are required. I do not believe in lifting heavy weights. 

After I started lifting weights, I could feel additional strength playing a role when I had to finish from a tough position or adjust to a mistake. It would not take as much energy or time; lifting helped my confidence. If you are a good wrestler, and you are trying to get better, the weights will definitely help! If you are injured and have limited time, the weights can make a difference in your rehabilitation and give you the strength to compensate for your injury. Weights allow you to get a workout even when you are injured. I scored many more takedowns after I started lifting. 

INTENSITY 

Emphasize intensity in your conditioning workouts. Maximum gains will not occur unless an athlete works at maximum intensity. Exercise through the full range of movement. If an athlete does not perform every exercise through the full range of movement, he eventually will lose flexibility in the joint areas, as well as fail to develop muscular fitness through the full range of movement. He will also be more prone to injury. 

Exercise antagonistic muscle groups. Within the body, there are four major antagonistic (opposing) muscle groups. 

chest/lats

biceps/triceps 

abdominals/lower 

back quads/hamstrings 

Whenever possible, the athlete should exercise the potentially larger and stronger muscles of the body first. The athlete should progress from the muscles of the legs, to the torso, to the arms, to the abdominals, and finish with the muscles of the neck. 

A workout program should be performed three days a week with adequate rest between individual workouts. The first couple of workouts concentrate on form and balance in the squat snatch, dead lifting more with your legs than your back, rolling your shoulders back at the top of your lift. Do only three sets of nine repetitions, even though you feel you can do more. On the next two sets of nine, the last two of ten; then three sets of ten; then two of ten and one of eleven and so on. 

When you can do three sets of 11, move to four sets of nine. This way your goal is one more rep at a time, or one more set, the biggest jump being three reps, i.e., 3 x 11 = 33, 4 x 9 = 36. When you can do four sets of 11, increase the weight by 5% and drop back to three sets of 9. This way you can achieve a positive, realistic gain every time; plus, you only have to work on one exercise at a time, so the potential for gain is always there. 

When you finish your last set of dead lifts, take a couple of old-fashioned plates, the kind without the grooves, and carry them for as long as you can, pinching them in your hands. See what a combination of dead lifting and carrying a plate does for your grip. Incidentally, when you dot the dead lifts, keep both hands facing the same way. It will help your grip because the bar can more easily roll out of your hands. 

Another factor to work against is time. Be concerned about it. Work slowly at first, but as you train, know how long a complete workout takes and then work to beat it. Start your weight training program in this manner. As you get into your program, keep a record of the total amount of weights you have lifted within a given time. 

Each morning upon awakening, record your pulse (the lower the better). This will help make you more conscious of your physical condition. It can also be an indicator when something is wrong. If your pulse suddenly jumps up several points, it may mean that you have not fully recovered from the previous day's efforts, that you did not get enough rest, or that your body is fighting off an infection. In any case, it is a sign to back off; let your body recover before continuing to train hard. 

Bobby Douglas

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STRETCHING AND FLEXIBILITY