Incorporating weight training into a busy wrestling season could be tricky and must be achieved so with caution. A program built to produce strength gains ofttimes involves lifting heavy and will include at the least some single rep maxes as tests. Due to the sought after demand on the athlete’s neurological system and potential for injury that is included with heavy lifting, such type of program really should be avoided during the throes of your strenuous competition schedule. Weight training programs during wrestling season needs to be used more for maintaining muscular size and strength as opposed to building it. Besides all the hard work, body building also requires extra calories; most wrestlers are attempting to be as lean as you can during the season to produce weight and therefore are not eating to become bigger and stronger. In the off season, wrestlers do not need to worry about to be a certain body mass, can eat what they desire and have additional time to spend recuperating from heavier lifting. This is the best time for you to build muscle. For maintaining muscle and vacationing in good condition, rep schemes for wrestling season lifting weights programs ought to be higher; 8-15 with teams of 5 reps being the small sum of they should go.
For an excellent, safe system of in-season lifting weights for wrestlers, think about the ’30 Second Program’. This is a program that really needs a fully stocked weight room but doesn’t depend on specific devices. It is designed for a team of 6-10+ athletes to every one train at precisely the same time and may not take more than 30-35 minutes max. The program consists of an series of exercises each performed at different stations in the fitness center. The athlete will do as many repetitions as is possible in a 30 second period of time and then plunge to another station. Choose at the very least 6-8 stations for athletes to check out with rest times among stations minimal. The coach should make use of a stop watch to time the 30 second intervals and tell the athletes when it’s time for you to move to another stop. Athletes ought to be given only enough time amongst sets to have properly set for the exercise they’re planning to perform. If day spa san francisco athletes than stations, add 1-2 rest stations without activity for recovery time, however at most this or it can alter the conditioning aspect of this course.
One of the greatest things about the 30 Second Program for in-season wrestling is the fact only light weights could be used. This cuts down around the soreness factor (should the athletes are usually in good shape) and virtually eliminates the opportunity of injuries. The amount of weight used in each exercise really should be something the athlete can perform for 20 reps. Each round through, this number needs to be harder and harder to realize however the weight needs to be kept exactly the same throughout the entire cycle. If repetitions are drastically reduced as soon as the first round, the body weight is too heavy and really should be reduced. This means either the athlete select the wrong weight for starters or he’s very not healthy. Exercise selection is additionally very important to create the program possible. If you want more conditioning, mix upper and lower body exercises together in precisely the same cycle. For building/maintaining size and strength, separate upper and lower body exercises to their own cycle. Ideally, when you have chosen the appropriate exercises, participants really should be able to move through a whole cycle three times. This is a fantastic volume for athletes who will be in-shape during wrestling season.
For torso day, choose antagonistic exercises and so the athlete is pushing one set, then pulling for the next. For example, usually do not choose two bench type movements continual; this may cause a burn-out as well as the athlete will not really be able to acquire the correct rep scheme for the second exercise from fatigue. Also, usually do not program isolation arm exercises into your mix. The arms are small groups of muscles, fatigue quickly and can cause the athlete to get too tired to try and do further cycles of this course. Here is an example of the good chest 30 Second Program. With each athlete over a station, perform numerous reps as you can for a few seconds, then rotate to your next station…
Chest Supported Rows
Hang Cleans (reps of 12, not 20)
DB Side Laterals
Incline DB Press
Low Cable Row
As a heat up, perform several groups of numerous repetitions of bench, side laterals, lat pulls or pullups with either very light weights, training bands or both. For lower body day, you may program various types of squat movements however don’t use anything but the bar for example exercise when possible. Also, will not use any kind of bar deadlifts in this program. Here is an example of any good lower body 30 Second Program. With each athlete with a station, perform as numerous reps as is possible for a short period, then rotate to another station…
Kettle Bell Front Squat (Front Squat holding a kettle bell or DB at chest level)
DB Dead Lifts (reps of 10-12, not 20)
Band Only Seated Leg Curls (seated leg curls using only a workout band as resistance)
Kettle Bell Swings
30 Second Program training can also be used in core development. Choose exercises that are included with abdominals, obliques, spine . and hips. Try to hit the core from numerous different angles for top resulting carryover of strength and gratification. With each athlete over a station, perform as much reps as you possibly can (or even for planks, contain the position) for a short period, then rotate to your next station…
Hanging Leg Raises + Side Bends
Kettle Bell Swings
DB Side Bends (30 sec. them)
TRX Mountain Climbers or Pikes
Again, in picking exercises to outfit your program, avoid hitting the identical muscle group (or similar motion) consecutive. For example, will not do roman chair sit-ups then rotate completely to another type of sit-up that works well the front abdominal wall again. Consider using the 30 Second Program for a great safe means of lifting during wrestling season. It’s also effective to use as toughness training and for getting in shape in a strength conditioning phase with your pre-season workout sessions.