It's time to see the basic training exercises for a real wrestler! Strength training for wrestlers of different styles is the basis for winning competitions!
Strength training for freestyle wrestlers, like any other, is an important component of all training. You need to devote time not only to general exercises, but also to specialized ones. Their choice depends on individual needs and tasks. For general strength training, movements are used that are aimed at strengthening the arms, leg joints and the ability to effectively and painlessly extend the body. It is these muscle groups that receive the most significant load during competitions.
Force is the basis of movement, which is impossible without its influence. It is the overcoming of resistance during muscular effort that we call power, which is “cultivated” by repeated load. It increases tissue stimulation and increases volume and energy. It is trained muscles that have a faster reaction and recover more effectively than others.
When you do the exercises, be sure to pay attention to your technique. This is a classic: straight back and preliminary warm-up. In this matter, it is important to take care of your spine, because it is the basis of everything. The weight of the weights is determined taking into account the individual characteristics of the athlete and his physical shape. They say that there is an opinion that performing a strength complex in three sets of 12 times using 40 kg of weight is a suitable load to win a medal at the Olympics. Ukrainian wrestler Evgeniy Orlov, who has experience winning international tournaments, uses the following exercises as basic training. They will definitely be able to diversify your workouts!
Evgeniy Orlov's training
Smith machine deadlift with straight legs
- 3 sets of 12 reps
- Body part: Hamstrings Equipment: Exercise
Seated forward bends with a barbell
- 3 sets of 12 reps
- Body part: Lower back Equipment: Barbell
Deep squats with a barbell on the chest
- 3 sets of 12 reps
- Body part: Quadriceps Equipment: Barbell
Rotations of the body on the block
- 3-12 approaches
- Body Part: Press Equipment: Block
Lunge with dumbbells forward
- 3 sets of 12 reps
- Body part: Quadriceps Equipment: Dumbbells
Lunges with barbell to the side
- 3 sets of 12 reps
- Body part: Quadriceps Equipment: Barbell
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Speed-strength training of wrestlers plays an important role in the training. A number of exercises help improve skills in this matter: running uphill and with acceleration, jumping. It just so happens that the legs are the support during the fight. The rest time between tasks depends on the professionalism of the athlete. By the way, training is considered more effective if performed in a state of fatigue. Beginners should not practice this method: their limit is considered to be deterioration in task performance.
The strength training of Greco-Roman wrestlers is precisely shown in the video at the beginning of our article. Give her as much attention as possible. You will not only gain muscle mass, but also a real increase in power. Many guys train, it would seem, the same way, but those who differ not only in weight win at competitions.
Taking sports supplements - creatine, arginine, intra-workout, bcaa amino acid and pre-workout complexes will help you increase your strength. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!
Myth No. 1. More protein = more muscle mass
This is partly true, because... Our body needs enough protein to build new muscles. However, once you reach a certain level of protein intake, any protein above that level is likely to be detrimental and will certainly not help you build even more muscle mass. Moreover, this extra protein can slow down your progress in the gym, because the body will need more resources to remove waste products.
The optimal intake is 2-2.5 grams of protein per kilogram of your body weight. There is no need to gain 3, 4 or even more grams of protein per kilogram of weight, as some of my friends do, this is not very smart or advisable.
Once you hit that amount of protein, get the rest of your daily calories from healthy carbs and fats. They play a very important role in the energy supply of the body and in the functioning of the hormonal system.
Strength Training Supplements
Basic set
Advanced
Basic set
Basic set
Advanced
Dymatize | Elite Whey?
- Before and after training, it must be taken into account that the post-training dose should be doubled.
- Category: Whey Protein More about the category
1 serving each.
High quality whey protein isolate, Dymatize ELITE WHEY PROTEIN is 80% pure protein, which is essential for fueling muscle tissue before and after training.
Dymatize | Xpand 2X?
- For the first time, it is enough to mix one measuring scoop with 150 ml of water and take it half an hour before training.
- Category: Pre-workout supplements
For more trained athletes, it is necessary to increase the dose to 2-3 scoops.
Dymatize XPAND 2X belongs to the category of energy pre-workout complexes that allow you to increase endurance during training, thereby building muscle mass most intensively.
Dymatize | Elite Recoup
- During and immediately after training
- Category: BCAA More about the category
1 serving
Dymatize | Super amino 6000?
- Before and after training, as well as after meals 3 times a day.
- Category: Amino Acid Complex More about the category
Take 3 capsules.
Super Amino 6000 amino acid complex maintains the necessary balance of nutrients to preserve muscle tissue during training and increase the rate of anabolic processes after completion of training.
Dymatize | Z-Force?
- Before bedtime.
- Category: Anabolic complexes
Take 3 capsules on an empty stomach.
The nutrients contained in Dymatize Super Z-Force help enhance anabolic processes in the body, helping to produce more testosterone, accelerating the recovery of muscle tissue and the growth of the athlete's strength.
BSN | NO- XPLODE 2.0 ADVANCED STRENGTH ?
- On training days, take the product half an hour before physical activity by mixing 1-2 scoops of powder with 350-450 ml of water or cold drink.
- Category: Energy
On non-training days, consume 1 serving once a day on an empty stomach.
The perfectly balanced pre-workout complex BSN NO-XPLODE 2.0 is aimed at maximizing endurance and increasing strength.
BSN | Cell Mass?
- Recovery stimulator.
- Category: Post-workout complexes
To prepare a cocktail, you need to mix 1 scoop (9.7 grams) of the product with a glass (120-180 ml) of your favorite drink. This portion should be taken twice a day at regular intervals.
BSN Cellmass is a high-quality creatine with a transport system that is focused on increasing the athlete's strength capabilities, accelerating muscle gain and improving body recovery.
BSN | TRUE-MASS 1200 ?
- Gainer of the highest quality.
- Category: High protein gainer More about the category
#### Recommendations for use:
Take 2-4 times a day, one serving immediately after training! The rest are between meals.
#### Cooking instructions:
Mix 3 scoops (145 g) of the product with 400 ml of cold water or skim milk. The amount of liquid can be varied to achieve an individually pleasant consistency.
BSN TRUE-MASS is a balanced gainer designed for people who need a high-quality increase in muscle mass, or additional calories (usually due to an accelerated metabolism).
BSN | Nitrix 2.0?
- Concentrated nitric oxide precursor.
- Category: NO (nitric oxide) boosters
The product is taken 1 serving (three tablets) three times a day 30-45 minutes before meals, or two hours after. If you weigh over 90 kg, you can increase the single dose to 4 tablets.
BSN Nitrix is a nitric oxide booster that is aimed at comprehensively increasing the capabilities of an athlete’s body: it promotes high-quality pumping, dilates blood vessels and improves muscle nutrition.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
However, as you can see, strength training for wrestlers is the basis of this sport. Being heavier isn't that important. Endurance and mobility directly affect competition results. In addition to dynamic exercises, add static ones - this will increase your performance significantly. To do this, it is enough to freeze with or without a barbell in a certain position and stay in it for the maximum time. You will see how over time your ability to resist the enemy will grow. This is also a very important moment for winning the battle.
Neck training for wrestlers
The first rule is open your jaw, otherwise they will break it! And don't forget to put a mouthguard on your teeth: you'll still need them to celebrate your victory! Well, by the way, during a fight you should always keep your mouth closed - a good habit. It is your concentration that will allow you to fight better
In such an important matter as a fight, you should be careful and remember your technique, not forgetting to keep an eye on your opponent. This training method is suitable for people of different ages and fitness levels.
All you need to have is your own head.
First we pump the front part. To do this, lie on a bench with your back down and your neck and head hanging down, but still keep them parallel. Pressing your chin, stretch it towards your chest, and returning to the starting position, do not break the parallelism of the body. Do everything slowly - you are working for strength.
Training the rear is also effective: almost the same, but lying on your stomach. Press your chin again, pull it to your chest, return it to the starting position: your head is parallel to your body, and then leans back, while your shoulders and chest are pressed against the bench.
Well, in conclusion, work on the right and left sides of the neck. Lie on your side on the bench - your head is down, but you can’t let it hang down! First press it to your right shoulder, then return it to the starting position. Do 5 reps, switch sides. When you have pumped up your neck enough, you can weight it up to 2.5 kg by placing a weight plate on your head. This training program is good both for home and for the gym.
Wrestling master class
Have you heard of Jeff "The Snowman" Monson? Do you know how he achieved high results? He is always extremely focused on the fight. He said: “I dominate because I don’t let anyone play on my field.”
Monson performs in mixed martial arts (MMA) and in the style of Brazilian jiu-jitsu. He is famous for his north-south choke, and it is truly an exciting spectacle!
You would appreciate his ability to quickly take away an opponent's advantage by taking up all the available space and using all his weight to keep his opponent on the floor. By the way, circuit training for wrestlers helps to practice without overloading the muscles, since each new part of it goes to the group that was not in the previous one. This is how special forces are trained.
Monson admits that Russia is like a second home for him, because it is here that he is greeted like a brother and he likes to be here. Jeff has visited our country seven times already
Watching his performances is a pleasure! Search the Internet for “Jeff Monson wrestling” and watch his video! The fact is that he is a very concentrated fighter and pays attention to neck training. The athlete remembers many of his opponents' techniques! In battles, it is important to predict the enemy’s intentions and next steps, so a true pro is always several points ahead with his mind! Monson shows wrestling techniques on the ground: when your partner is lying on the floor
For strikes you will definitely need . This can be very useful for you, because he was once a simple person, and not a famous athlete. It is the use of the entire arsenal of skills that allows you to become a champion!
Bodymaster.ru recommends Training Plans:
You know that speed increases your chances of success. But without strength training you won’t be able to survive the fight! You need to be a very purposeful and strong-willed person to withstand such stress. Whatever match you watch, you will see with your own eyes how zealously they fight for victory. In general, the training of wrestlers is energetic and amazing! It is also useful to practice boxing to get in good physical shape. Whatever gym activity you choose, it will definitely give you a power boost! Therefore, definitely, choosing a heavy sport for a man is a big advantage over others!
Developing endurance
Endurance develops only in cases where a certain degree of fatigue is overcome during exercise. At the same time, the body adapts to functional changes, which is externally expressed in improved endurance. CrossFit complexes are perfect for us here.
Let's consider one of them:
1) Squat jumps. Perform a deep squat and jump up sharply, clapping your palms above your head.
2) Pushups. Place your hands slightly wider than your shoulders and push up until your chest touches the floor.
3) Pull-ups on the bar. The technique can be any, the main thing is to bring your chin above the bar.
4) Dips. Do push-ups on the parallel bars, bending your arms more than a right angle.
5) Hanging leg raises to the bar. The main thing in this exercise is to touch the bar with your feet.
Exercises are performed in a row, without rest. In the first cycle we do 5 repetitions in each exercise, then 10, and in the third 15. Ideally, you need to do all three circuits in 5 minutes. As you can see, there are no large weights in this complex; it is very difficult to get injured. Due to the fact that the load increases from circle to circle, and there is no rest between exercises, we imitate the state of the body during a fight.
By performing this complex, we will prepare our cardiovascular system for the fight, but we still need to develop explosive strength.
Workouts for beginners: description
1. We offer you 6 ready-made sets of exercises:
- Mon: Lower body workout (hips and buttocks)
- VT: Interval training for weight loss and body tone
- CP: Low-impact cardio without jumping
- CT: Upper Body Workout
- PT: Circuit training for problem areas - presented below
- SB: Full body stretching
Repeat the program for 6-8 weeks, during which time you will be able to reduce volume, get rid of excess fat, develop endurance, tighten your arms, chest, stomach, thighs, buttocks. This affordable exercise routine will help you ease into your fitness regime.
2. Training duration is 30 minutes, including warm-up and cool-down. If you perform the exercise not according to a timer, but on a count, then the total training time may differ from the stated one, since the pace of the exercises will be individual (for example, 10 repetitions can be completed in either 30 seconds or 60 seconds).
3. The training is designed for beginner and beginner-intermediate levels. You can make your workout easier by following a lighter version of the exercises described below.
4. All workouts are low-impact, performed without jumping. The program is suitable for those who want to lose weight, burn fat and tighten their body.
5. For training, you will need a mat and free space in the room. The program does not involve jumping, but we recommend that you always train in running shoes to reduce stress on your joints.
How to choose sneakers for fitness
6. Circuit training for problem areas, which is offered below, consists of the following segments:
- Warm-up warm-up (5 minutes)
- Main part: includes 10 exercises for the whole body, which are repeated in 3 circles (1 circle lasts ~6.5 minutes)
- Standing muscle stretch (5 minutes)
7. This circuit training mainly uses complex functional exercises, which involve several muscle groups at once. This approach will help you burn more calories, work on all areas of the body and get rid of problem areas. There are no cardio exercises as such, but the workout is aimed at burning fat and toning the body.
8. This circuit training can be done by time or number of repetitions - your choice. If you want to train without a timer, then simply perform the number of repetitions indicated in the description.
9. If you want to train on time, then you will need a timer. To do this, you can use a mobile application (for example, Tabata Timer). Exercises in circuit training are performed according to the scheme 30 seconds of work / 10 seconds of rest. You can also include a ready-made video with a timer, they are on YouTube. In general, it is more convenient to do the warm-up on a count, while the main workout and cool-down are done using a timer.
10. Gradually the body gets used to the load, so in the future it is necessary to move on to more complex and intense programs. We are planning a series of training sessions for advanced people on our website, but for now you can watch:
- Tabata Workouts: 10 Ready-Made Exercise Plans for Weight Loss
- Workouts from Chloe Ting: Advanced HIIT Workouts
- Popsugar's Top 20 Cardio Workouts to Burn Fat and Lose Weight
Warming up the muscles
There are many options for circuit training programs; in the future, you can diversify the basic training, or, once you get involved in the process, buy a gym membership and work out with a trainer.
And in order to tighten your muscles now and draw out the relief, without spending a lot of money and a lot of time on it, the option I proposed for home circuit training is quite suitable.
A 5-10 minute warm-up will warm up your muscles, preparing them for exercise. “Cold” muscles are easy to injure with the simplest exercises, and the effect of training with an unheated body will be minimal.
What it looks like: • squats (hands clasped in front of the chin): 10-15 times; • wall push-ups from a standing position: 10-15 times; • bending the body to the sides, forward, backward, bending at the lower back: 10-15 times. • rotation with arms bent at the elbows and legs bent at the knees: 5-10 times in each direction.
Now the muscles are ready for stress. Further training will make them work as efficiently as possible, burning fat deposits and gradually drawing a beautiful silhouette.
